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Are you ready for a two hour workout in one hour’s time? Last month we introduced something we do in everyday life and applied it to our fitness routine: multitasking. We combined muscles in the upper body and the lower body at the same time, while the core kicked in to help us balance while doing the moves. With cardio intervals and the six moves last month, we had enough for a half an hour workout for the quads, inner and outer thighs, biceps, triceps, abdominals and shoulders. Let’s complete the hour with more challenging multi-tasking, with moves for the calves, chest, upper and lower back, abs and and glutes.
1) Short and tall (15 reps): Our first move combines 6 muscle areas and is one of my favorites and can be done with heavy weights. Stand with feet shoulder width apart, knees slightly bent, hips forward and aligned under the shoulders (ready position). Hold the weights at your sides with palms facing the center of the body. Squat as if you are sitting back into a chair. As you begin to stand back up, lift the weights in a bicep hammer curl up to shoulder height. From here lift up onto the toes (calves engage) as you push the weights overhead, with palms still facing inside, towards each other. Return to ready position to complete one repetition. 2) Balance Beam (10 right side, then 10 left): The next move will work the upper back, hamstrings and glutes. Bend over at the waist, keeping the back flat. Do a dead row with medium weights by bringing the elbows to the sky, knees just slightly bent. Lower the weights back down towards the knees. If you are comfortable with this, we will add a multi-tasker… as you lift the weights, also lift your right leg straight behind you to be level with your back. Lower, and repeat. This move takes a lot of balance, so your core tightens as you lift.
3) Push up, tone up (10 reps per side alternating, 20 total pushups): Enough balancing… lets take it to the floor! Do a full pushup and at the top, lift the right leg straight back and up about 6 inches, bring the toes back to the floor. Do a second pushup and at the top lift the left leg 6 inches. Repeat on other leg. If you cannot do full pushups, perform the move on hands and knees, making sure the knees are far behind you so that a straight line forms between your knees, hips and shoulders. Do one pushup and then lift your right foot to the ceiling, leg bent at 90 degrees. 4) Reverse Fly Hydrant (15 reps per side): Now lets hold one light weight in the right hand and get into an all-fours position on hands and knees. Lift the weight out to the right side, extending the arm with only a slightly bent elbow. At the same time perform a hydrant lift with the left leg. You do this by bending the knee at a 90 degree angle, and lifting it away from the body to the left. Continue the right arm and left leg for 15 reps before switching sides.
5) Fly Abs (20 reps): For the last move, we lay on our back, feet flat on the floor and knees bent. A medium weight in each hand. Extend the arms out to the sides, almost touching the floor, elbows slightly bent, palms up. Your arms stay almost completely straight throughout the move, without locking the elbows. Squeeze the weights together over the chest and then add a weighted abdominal crunch once hands are together. 6) Superman: Lay face down. Extend arms overhead and lift the arms, chest and legs off the floor at the same time, keeping neck in line with the spine and looking at the floor. Pretend you are flying through the sky. Lower down for one rep. repeat 20 times to strengthen the lower back- the opposing muscle to the abdominals. Almost no exercise can be done without a strong back, so this is very important. Do one minute of jumping jacks or simulated jump rope between each numbered move. Repeat 1-5 for a total of 3 sets. For the second half hour, do the moves from my last column. Don’t forget to stretch hip flexors, quads, calves, hamstrings, chest, back, triceps, biceps and shoulders. Now go out and show off your toned body with the extra hour you saved by multitasking! |
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