W.O.W. 6/11/2012

2 Rounds of 12 Repetitions Each Exercise:

• Chest Press



The correct form for the "Squat".




• Chest Flyes
• Jumping Jax (20 reps)
• Crunches (20 reps)
• Single Arm Dumbbell Rows (12 each side)
• Lat Pulldowns
• Jumping Jax (20 reps)
• Bicycles (10 each leg)
• Dumbbell Over Head Press 
• Jumping Jax (20 reps)
• Plank (30-60 seconds)
• Dumbbell Bicep Curls 
• Cable Curls
• Single Dumbbell Tricep Extension
• Cable Tricep Pushdowns
• Jumping Jax (20 reps)
• Reverse Crunches (lay with feet on the ground, knees bent 90 degrees, bring your knees to your chest and back down so that your feet touch the ground, repeat)
• Squats
• Leg Press
• Leg Extension
• Leg Curl

WHEW!  What a workout!

Let me know what you think about the workout.  I'd love to hear from you:)

WOW #13 (Workout of the Week)

This WOW (Workout of the Week) is based on a degression.  This can be accomplished by one of two scenarios; Scenario 1:  Start with a high number of reps and work your way down to zero reps.  For example, begin with 10 push ups, next round perform 9 push ups, then 8 and so on until you get to 0 reps.  Scenario 2:  Stay with the same number of reps, but this time you will decrease the amount of weight used with each round.  For example, you will do 10 squats each round but start heavy and decrease the weight used to squat each round.

WOW # 13  will incorporate Scanario 1:  Keep the same weight as we decrease in reps per round.  You ready?  Let's begin.
Do 10 reps of each exercise, then start over and perform 9 reps of each exercise, repeat until you are done:)  If you want more of a challenge, put 20 jumping jax in between each exercise. 

1-Push Ups
2-Bent Over Rows (Holding dumb bells in hands. Palms up and hands facing forward, bend at the waist making sure not to hump your back.  We must protect our back at all times. Raise dumb bells to waist and then hang them low, repeat 9 more times)
3-Overhead Should Dumb bell Press
4-Dumb bell Bicep Curls
5-Dumb bell Tricep Kickbacks
6-Squats (Dumb bell or Barbell)
7-Stiff Legged Dead Lifts
8-Weighted Sit Ups

Warm up before a workout.
Stretch after every workout.

*This workout may take longer than usual.  If you want a challenge, try to finish quickly.
**Make sure you warm up before and stretch after a workout.
***If at any time you feel light headed, walk don't stop immediately, until you feel better.  Drink plenty of fluids before, during and after a workout.

Let me know what you think of this workout.  If you like, like on FB  http://www.facebook.com/#!/pages/Female-Fit/248149818542400    & on Twtter https://twitter.com/#!/femaleandfit
Have a blessed week!

WOW #9 Workout of the Week

Perform 4 Rounds of 30 seconds of activity & 10 seconds rest for each exercise.  (Exercise for 30 seconds, Rest for 10 seconds, repeat, repeat...)

Upper Body:
1-Floor Dumbell Press
2-Alternating Dumbell Renegade Rows

Pictured at right.

Renegade Row

Description:

Arms in extended plank position.  Dumbell in hand, raise dumbell to side then place on floor and grab with the other hand and raise the dumbell to other side.
3-Dumbell ABC's
Description:
Cup dumbell with both hands extended directly infront of you shoulder height.  "Air" write the alphabet.  Choose either print or cursive.  It's up to you.
4-Dumbell Bicep Curls
5-Dumbell Tricep Extensions

Lower Body:
1-Dumbell Squats
2-Dumbell Stiff Legged DeadLifts
Description:
Grab two dumbbells and stand up straight with a slight bend in your knees.

Keeping your back straight, push your butt back and bend forward.

Keep going until your hamstrings are too tight to go any further.

When you have reached the limit of your range of motion, use your hamstrings to pull you back up to standing.

Video:  (click on link below)
https://www.issatrainer.com/hyperstrike/index.cfm?ExerciseID=1238&lastSearchType=getListByMuscleGroup&lastSearchKey=115
3-Dumbell Alternating Forward Lunges
4-Dumbell Alternating Reverse Lunges

Core:
1-Crunch Cycles
Description:
Move your feet in bicycle motion while forward crunching your torso.