I hope weeks 1 & 2 of our Beach Body Series went well for you. If you haven’t started yet, that’s okay, it’s never too late.
Starting this week we are going to increase our intensity and start challenging ourselves a little bit more. To accomplish this we will add in some weight training with resistance bands and dumbbells and incorporate them into super-sets.
|Monday||Sprint 8; Strength Workout 3|
|Tuesday||30 minutes of cardio at 75% of max heart rate, Strength Workout 4|
|Wednesday||Sprint 8; Strength Workout 3|
|Thursday||30 minutes of cardio at 75% of max heart rate, Strength Workout 4|
|Friday||25 minutes of cardio intervals at 75-85% of max heart rate||30 minutes of cardio at 75% of max heart rate|
|Saturday||Sprint 8; Strength Workout 3|
|Sunday||Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!|
Strength Workout 3 (Using Bands)
Each exercise should be done 12 times (on each side of the body) before moving to the next exercise.
Complete each Super-set three times.
Tricep Dips: Using a chair, place hands outside of hips on the chair. Dip your hips as low as possible while keeping your bottom near the chair. Bring legs in close to make it easier, far away to increase challenge.
Shoulder Extension with Tricep Kickback: Anchor band to a low point. Facing the band, grip the band to extend your arm away from your body. Then bend and straighten your arm while keeping your shoulder in position. That’s one rep. (here’s an image. Just add the tricep kick back to that… https://fruitfulsteps.files.wordpress.com/2012/03/ther-ex-0062.jpg)
Pallof Press (using resistance band): Anchor band and turn so that your side faces it. Hold the band at chest height. Maintaining tension, extend arms to press away from your body. Return.
Here is a quick demo…
Bent Row: Anchor the band to a low point and face the band. Holding it in each hand, bend over, make a rowing movement so that your elbows come behind your body as you press your shoulder blades towards each other.
Rear Delt Fly: Face side on to your band and bend over so that your upper body is parallel to the floor. Using the hand furthest from the band, grip the band and extend the arm away from you so that it is in line with the shoulder and also parallel to the floor. Return your arm to the starting position.
Strength Workout 4
Front Squats: Complete full depth squat holding a heavy dumbbell in front of the chest
Squat Press: Holding dumbbells at shoulder height, complete a full squat. As you stand, press the weight overhead.
Weighted front lunge: Holding a plate at chest height, step forward into a lunge. Step together. Then step the other leg forward.
Lunging Pallof Press: Anchoring band at a middle point. Stand in a lunge position. At the bottom of the lunge, press hands forward to extension. Stand while keeping feet in beginning lunge position. Repeat 6 times
Dumbbell Sumo Deadlift High Pulls: In a wide leg position with dumbbells on the floor centered under the body, bend to pick up the dumbbells keeping chest upright. Keeping the dumbbells close to the body and elbows high, shrug shoulders to lift dumbbells to chest height (here’s an example: https://youtu.be/Oy8bH7PV0wg
Squat with Side Leg Raise: Holding a shallow squat position (hips above knee level), step your right leg to the right. Stay in the squat position on the left leg. Raise your right leg up and touch it down. Repeat up to 12 times before completing reps on the left.
About the writer: Joli Guenther is a certified personal trainer, yoga instructor and clinical social worker practicing in and around Madison, Wisconsin. Learn more about Joli.