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

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, 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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