Weekend Warrior Challenge

Challenge #2

Strength Training

TOTAL BODY:  Ball Squat, Curl to Press

  • Regression: Omit upper body movement
  • Progression: Increase weight by 5 lbs.
  • 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest

CHEST:  Ball Two-Arm Dumbbell Chest Press

  • Regression:  Perform on floor mat
  • Progression: One-Arm, alternating
  • 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest

BACK:  Standing Cable Row

  • Regression: Seated Cable Row
  • Progression: Increase weight by 5 lbs.
  • 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest

SHOULDERS:  Single-Leg Shoulder Scaption

  • Regression: Perform on two feet
  • Progression: Increase weight by 5 lbs.
  • 2 sets; 12 repetitions (each side); slow tempo; 0-60 seconds

BICEPS:  Single-Leg Dumbbell Curl 

  • Regression: Perform on two feet
  • Progression: Increase weight by 5 lbs.
  • 2 sets; 12 repetitions (each side); slow tempo; 0-60 seconds

TRICEPS: Ball Dumbbell Tricep Extensions

  • Regression: Perform on floor mat
  • Progression: Increase weight by 5 lbs.
  • 2 sets; 12 repetitions; slow tempo; 0-60 seconds

LEGS:  Step-up to Balance

  • Regression: Omit balance
  • Progression: Add weight
  • 2 sets; 12 repetitions (leading with each leg); slow tempo; 0-60 seconds rest

 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration and tagged , , , , , , , , , , , . Bookmark the permalink.

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