Basic Move of the Week - The Lunge

This is week 3 of our Basic Moves Series. During Week 1 we covered the Push-up, and Week 2 we covered  Squats. This week we are going to cover the Lunge. If you aren’t doing lunges now, they will be a great addition to your leg routine.

There are several types of lunges which allow you to target different parts of your lower body. According to the American Council on Exercise, this single exercise works the abs, butt, hips and thighs all at once. They can be performed using your own body weight, or you can make them more challenging by adding weight with dumbbells or barbells. Lunges improve balance, hip mobility and coordination. Because lunges closely mimic movements found in many sports that involve running and jumping, they are great training exercises. However, you don’t need to be an athlete to benefit from doing lunges. Spending long periods of time sitting can make your hip flexors tight. Lunges and reverse lunges can help keep these muscles more flexible.

Some of my favorite types of lunges include:

Forward Lunges:  The basic lunge. Learn proper form/technique here.

Reverse Lunge: The reverse lunge causes less stress on the knees because they cannot extend beyond the toes.  The reverse lunge develops the quadriceps and hamstring muscles in the thighs and helps to shape the glutes.

Side Lunge - The side lunge emphasizes the inner thighs along with the hips and glutes.

Sliding Side Lunges - Adding a paper plate or towel to the traditional side lunge creates more challenge for the inner thighs.

Curtsy Lunge - Works the glutes, hamstrings, quadriceps, abs, calves – great for outer thighs

Walking Lunge – This lunge is great for getting your heart rate up, so if you want to get a little cardio action in your workout, this one is a good choice.

Tips:

If you feel any pain while doing lunges, make sure you are using proper form.

If you have had a knee injury or surgery, check with your doctor to find the right exercises for you.
If you're a beginner, start with one exercise (such as basic stationary lunges) and do 1 to 2 sets of 10 to 16 reps, adding weight when you feel comfortable

Basic Move of the Week - The Squat

The squat allows you to build strength in your legs, define your thigh and gluteus muscles, and, when done, properly, may strengthen the core area. Abdominal and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back.  Make a conscious effort to hold in your abdominal muscles while squatting down to increase this effect.

By adjusting your feet in different positions, you can also work your inner and outer thighs. Because the squat is a compound exercise of a major muscle group, it is also an effective fat burning tool. Here are a few to try. They can be performed as bodyweight exercises, but to increase intensity use a barbell, dumbbells or resistance bands. Make sure that you have mastered proper form before adding resistance.

A good set would be 10-30 reps, for 2-4 rounds, depending upon experience.

Beginners should start with bodyweight squats to build strength and learn technique, before adding any resistance.

Regular Squat: Stand with feet should distance apart, stomach tight, back straight. Keeping your back as straight as possible, slowly begin to lower your torso, bending you knees, until you are almost in a sitting position. Make sure your knees do not go beyond your toes, and do not lean forward. Pressing through your heels, come back to standing position.

Sumo squat: Similar action as above, but stand with your feet wide apart.

Plié (Inner Thigh) Squat: Stand with your feet wide apart, toes pointing out (away from each other). Perform bending action as regular squat.

One Leg Squat:  Same as regular squat, only using one leg.

Wall Squat: Stand with back to the wall, perform a regular squat into a sitting position and hold for 30-60 sec. as 1 rep.

Things to Remember

1.    If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.

2.    Make sure your knees are BEHIND your toes.

3.    Keeping the weight in your heels, slowly push your body back to starting position.

Do you want Buns of Steel?

Want a rear view that kicks butt? The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look.

Whether you want to add junk to your trunk or just look better in jeans, you need to work you glutes like any other body part. Below are two programs, one for home and one for the gym. If you are working out at home and have the equipment, you can make the exercises harder by using weights.

If you want to add some size to your glutes do 4 sets of 8-12 on all exercises. If it’s toning you’re after, make sure you add cardio and keeps the sets and reps at 3 sets of 15-20

Click the name of the exercise and it will take you to a video.

Home Workout

Split Squats

Step Ups

Curtsy Lunges

Sumo Squats (really focus on squeezing glute muscles as you come up)

Bridges

Make it harder by adding a ball!

Gym Routine

Dumbell Squats (push up through your heels)

Standing cable kickbacks

Split Squat - hold dumbells

Single leg Deadlift

Bodyweight curtsy lunges (add dumbbells once you have mastered form)

Although I am doing my own program right now, I thought this might be something that others would be interested in. It’s the “Ready for Summer Challenge”. Link up to it and help inspire others while working towards your own goals.

I’m a little behind because I found this a little late. This is week 2 of the challenge. This week my goals are:

1. Eat consistently. (I missed a few meals last week – not good when you are trying to build      muscle)

2. Increase the weight in my strength training program.

3. Drink more water.

Be sure and visit the other blogs that are linked to the challenge!

Don’t forget to enter our giveaway for Action Whey Protein Powder!

The Leg Sculptor Workout

When I first started working out, I loved leg day; not because I enjoyed pushing myself, which I do, but because I considered leg day an “easy” day. Being a “newbie”, if I was feeling a little tired, working legs was easy for me. Skip forward many years and now leg-day is the hardest day of my routine. By the end of my workout I am completely exhausted, almost having to crawl to my car because my legs are so weak.

There are many goals for working the legs; building muscle, losing fat, sculpting muscle, developing hamstrings or building a booty. If you want to build endurance and sculpt muscles, give this routine a try. It will rev-up your and metabolism while sculpting your muscles.

Do this work-out twice a week for 4 weeks, along with HIIT cardio (sprints are great for leg conditioning), and you will have great looking legs in no time! This routine will rev-up your and metabolism while sculpting your muscles.

Perform 15-25 reps of each exercise, resting as needed between sets.

Do 3 sets of each exercise.

Smith Machine or BB Squats light weight (1 set each of 30 reps using 3 different foot positions) Feet at shoulder width -1^st set, feet at a wide width - 2^nd set, feet in plie position – 3^rd set (wide width, toes point out away from each other)

Smith Machine or DB Single-leg Squats (light-moderate weight)

Walking Lunges w/Dumbbells (moderate weight)

Deadlifts (moderate weight)

Deep Squat Bench Step Ups (bodyweight) see definitions

Machine or DB Calf Raises (moderate weight)

Jump Squats (bodyweight)

Work-Out Wednesday - LEG DAY

Leg day is a love-hate relationship for me in the gym. I work my legs hard, so it leaves my muscles quivering  and wears me OUT – but I love the way my muscles feel when I’m done!

If you are looking to shape your legs, try this single leg circuit to sculpt your muscles quick! Do 2 times a week for 4 weeks.

Bench Step Up - 15 per leg holding 20-25lb dumbbells

Single Leg Squat - One leg on resting on bench behind you, 15 per leg holding 15-20lb dumbbells

Single Leg Stiff Leg Deadlift - 15 per leg, holding 20lb dumbbells

Reverse Lunge - 15 per leg, holding 20lb dumbbells

Split Jump - 20 times total, no weight

Good luck walking back to your car!

Weight Workout Wednesday

I love circuit training, it gets me in and out of the gym fast and I glean some cardiovascular benefits as well. However, to build muscle, you need to focus on form and weight, taking a little more time with your routine. So today, we are going to concentrate on a method that will give you the benefits of both styles of training. You will do each workout twice per week. The first workout will focus on moderate to heavy weight, while the second workout of the week will focus on higher reps. Both workouts will stimulate muscle growth, but the second workout will be easier on your central nervous system.

Be sure to have a snack of protein & carbs 30-90 minutes before your workout, and have a post workout recovery meal within 30-60 minutes after you routine. After your workout, it is important to restore your glucose levels so add fast digesting carbs, such as bananas or juice, to your recovery meal.

MONDAY and THURSDAY (Upper Body)

You can use a barbell or dumbbells, Monday 8-10 reps, rest for 3 Sets. Rest 45-60 sec. between sets, Thursday 15-20 reps, Rest 30-60 sec. between sets.

Bench Press or DB Bench Press
Bent Over Row
Shoulder Press
Bicep Exercise
Tricep Exercise

TUESDAY and FRIDAY (Lower Body)

Barbell or dumbbells, Tuesday 8-10 reps, rest for 45-60 sec, Friday 15-20 reps, 3 sets. Rest 30-60 sec. between sets.

Squat

Dead Lift

Lunge

Calves

Abs

Post Workout Shake

½ c. orange juice

1/3 c. grapefruit juice

1 scoop whey protein power, or ½ c. yogurt

1 small banana

2 tsp. honey (optional)

Place all ingredients in a blender until smooth. (You can use juices of your choice)

The Benefits of Yoga

When most people are building an exercise routine, they concentrate on two things: cardio and weight training. However, it is a good idea to incorporate some type of flexibility training into your routine as well.

As we age, the tissues around our joints become thicker and our range of motion becomes more limited. Adding yoga to your weekly routine can help prevent the joints from becoming stiff, while increasing your flexibility. Yoga not only works your joints, but all the soft tissue in your body including ligaments and tendons, allowing the muscles to stretch and strengthen.

Yoga can also improve your posture. Many of the poses rely on core strength for balance; by strengthening your core, you are more likely to sit or stand tall, rather than slumping.

Yoga also improves concentration. While performing the moves, you are required to “check” your body for any tension or strain it may be feeling. This mind-body connection will also help you when you are weight training by improving your focus during your performance.

Below, you will find a simple yoga routine that is suitable for all levels. Give it a try and see how your workouts improve!

SEE BELOW FOR POSTER OF POSES

　

For a printable guide with photos go to www.womenshealth.com/yoga and click on the article Fry the Fat, then click on "get the workout here".

Eight killer poses that will tone you up and slim you downAdapted from Slim Calm Sexy Yoga: 210 Proven Yoga Moves for Mind/Body Bliss, by Women’s Health contributor Tara Stiles.


Tip: If you need a break, press up to down dog for a breath or two.
Holding these poses isn’t easy, but it does wonders for building strength and focus.

• Hold each pose for five deep inhales and exhales, unless noted otherwise.
• Repeat the entire sequence on the other side.
• Practice this routine four times a week and watch the fat melt away.

Start Here 1 PLANK: Get on your hands and knees. Tuck your toes under and straighten your legs so you’re in a horizontal line. Bring your shoulder blades together, extend forward through the top of your head, and reach back through your heels. Hold for 60 seconds.

2 DOWN DOG: Come down on all fours. Spread your fingers wide on your mat. Tuck your toes, lift your hips up and back, and extend your legs. Press your shoulders toward the floor and relax your neck. Press your palms against the floor. Walk your feet back, pull up through your hips, and press your heels down.

3 DOWN DOG SPLIT: From down dog, raise your right leg behind you, foot flexed. Keep your hips even with the floor. Reach the back of your leg straight up.
Tip: Pull your right hip back and press your left hip forward.

4 DOWN DOG, KNEE TO FOREHEAD: From down dog split, inhale, rise up onto the toes of your left foot, and bring your right knee to touch your forehead. Keep your hips lifted high. Exhale and return to down dog split. Repeat four more times.

5 LOW LUNGE: Stand with your feet hip-width apart, arms at your sides. Step forward with your right foot. Bend forward from the waist and press your fingertips to the floor on each side of your right foot. Bend your knees slightly and step back with your left leg into a low lunge. Push through your left heel and sink your hips low.
6 HIGH LUNGE: From low lunge, lift your hips until your right thigh is parallel to the floor. Extend your arms straight up next to your ears and relax your shoulders. Put some weight onto your left foot, reaching your heel out behind you for stability.

7 HIGH LUNGE WITH TWIST: Reach your left arm forward and your right arm back, and turn your torso to the right. Relax your shoulders and look back over your right hand.
Tip: Lengthen your spine and reach up through your fingertips.
8 ROTATED TRIANGLE: Lower the fingertips of your left hand to the floor outside your right foot. Open your shoulders to the right and extend your right arm up. Bring your left foot forward about 12 inches and press your heel down so your toes point a little out to your left side. Straighten your legs.

Calorie Blasting, Quad Shredding Leg Routine

Everyone wants killer looking legs, especially in the summer. Do this workout twice a week for 4 weeks, along with HIIT cardio (sprints are great for leg conditioning), and you will have great looking legs in no time! This routine will rev-up your and metabolism while sculpting your muscles. Perform 25-30 reps of each exercise, resting as needed between sets. Do 3 sets of each exercise.

Smith Machine or BB Squats light weight (1 set each of 30 reps using 3 different foot positions) Feet at shoulder width -1^st set, feet at a wide width - 2^nd set, feet in plie position – 3^rd set (wide width, toes point out away from each other)

Smith Machine or DB Single-leg Squats (light-moderate weight)

Walking Lunges w/Dumbbells (moderate weight)

Deep Squat Bench Step Ups (bodyweight) see definitions

Machine or DB Calf Raises (moderate weight)

FULL BODY SUPERSETS

If you want to see results quickly, try working each body part more than once per week. Here are two routines that you can incorporate into your training. Day 1 focuses on your upper body and Day 2 on your lower. By alternating days, you can work each body part 2-3 times per week. Follow this program for 4-6 weeks and then take a week of rest so that you do not risk overtraining. After the 4-6 weeks, try choosing another program or mix up your sets, reps or add resistance so your body does not become accustomed to the routine and you will not see the same gains as in the beginning of the program.

UPPER BODY

A1:  Lat Pull down 2x10

A1:  Cable Row 2x10

B1:  SM Overhead Press 2x10

B1:  Leaning Lat Raise 2x10

B1:  Bosu ab crunch 2x10

C1:  Bicep DB curl 2x10

C2:  Bicep Cross Curl 2x10

D2:  Overhead Triceps 2x10

D2:  Frog Crunch 2x10

LOWER BODY

A1:  Squat 2x10

A2:  Reverse Lunge 2x10

B1:  Deadlift 2x10

B2:  Ball Ham-Curl 2x10

C1:  Leg Ext 2x10

C2:  Hamstring Curl 2x10

C3:  Calf Raise 2x10

BENEFITS OF PUSHUPS AND SQUATS

If you are limited to gym access or training accessories, then you will benefit by incorporating these two exercises into your workout routine. The squat and the pushup can be performed in many different variations, enabling you to hit more muscles with a simple adjustment to the original move.

The squat allows you to build strength in your legs, define your thigh and glute muscles, and, when done, properly, may increase the strength in your lower back. By adjusting your feet in different positions, you can also work your inner and outer thighs. Because the squat is a compound exercise of a major muscle group, it is also an effective fat burning tool. Here are a few to try. They can be performed as bodyweight exercises, but to increase intensity use a barbell, dumbbells or resistance bands. Make sure that you have mastered proper form before adding resistance.

A good set would be 10-30 reps, for 2-4 rounds, depending upon experience.

Regular Squat: Stand with feet should distance apart, stomach tight, back straight. Keeping your back as straight as possible, slowly begin to lower your torso, bending you knees, until you are almost in a sitting position. Make sure your knees do not go beyond your toes, and do not lean forward. Pressing through your heels, come back to standing position.

Sumo squat: Similar action as above, but stand with your feet wide apart.

Plie (Inner Thigh) Squat: Stand with you feet wide apart, toes pointing out (away from each other). Perform bending action as regular squat.

One Leg Squat:  Same as regular squat, only using one leg.

Wall Squat: Stand with back to the wall, perform a regular squat into a sitting position and hold for 30-60 sec. as 1 rep.

Jump Squat: Similar to regular squat. However, from bent position, jump into the air landing with softly bent knees. These squats can be hard on the knees, so it is important to be careful when you do them.

The pushup primarily targets the chest, arms and shoulders. It improves upper body strength and because it is a works several muscle groups at one time, it is great for burning calories. By altering your hand or feet positions, you can isolate different muscles.

Regular Push-up: Assume a plank position, hands slightly wider then shoulder width, elbows locked. Lower yourself by bending your elbows until your chest almost touches the floor. Push yourself back up to starting position. Make sure to maintain proper form, tighten your abs and do not let your stomach or hips sag.

Modified Push-up: Same as regular push-up, except instead of balancing on your toes, balance on your knees.

Decline Push-up: Find a sturdy object to place your feet upon, lifting them higher than your chest, perform push-up.

Ball Push Up: Using a 6-8 inch ball, place one hand on the ball and one hand on the floor, perform pushup.

Single Leg Push-up: Get into push-up position, lifting one leg up, perform pushup.

Plyo Clap Push-Up: Get into push-up position. Once you have reached the lower position, using all your force, explosively push up and off your palms, clapping in the middle prior to catching yourself back on the floor.

Killer Legs

Everyone wants to have sleek sexy legs, especially during summer season! Here is a leg workout routine that is not for the faint of heart. Do this routine 1-2 times a week for 4-6 weeks and watch the muscle pop through!  Superset the first two exercises as one group, and the second two exercises as one group. A superset is when you do the first exercise and then, without rest, do the second exercise. Rest 30-60 sec. between sets.

Squats - pick a weight for 20 reps (such as a 45lb Barbell)
Walking Lunges - hold 20# DB, 10 steps per leg, then hold 15#DB take 8 steps per leg, then hold 10# DB and take 6 steps per leg (or until you just cant take it anymore!)
Repeat for 2 more rounds

Leg Extensions: 30# for 50Reps the first set (35Reps the 2nd round & 20 the 3rd round)
Hamstring Curls: 30-40# for 50Reps the first set (35Reps the 2nd round & 20 the 3rd round)
Perform a total of 3 rounds

If you start to feel a little queasy, (which can happen, especially in the beginning) take a breather and lighten the weights or reps. The routine isn't much good if you can't finish the workout, right!?