Monday, December 17, 2012

Rock Your Whole Body - Tricep Curls with Squat

 The air is (finally) getting cooler outside and we are revving up for the holidays; but are you still taking care of your body?  Do you want to get in some last minute toning before those infamous holiday pics?  Well, then this week’s exercise is for you!  This week we are targeting our entire body (woohoo!).  This exercise will tone your legs, glutes, core, shoulders, and arms, in one fell swoop.  I, of course, would encourage you to add this in to your regular weekly workout routines; but, if you are looking for that last “hail mary” pass at toning up for those upcoming parties and pictures, then follow the bonus program below.

Tricep Curl with Squat

NOTE: You will want to use weights of some sort for this exercise

Begin with your feet past shoulder width apart and bring your weights behind your head.  Pull your belly in toward your spine and lift your chest up.  Throughout the exercise maintain this position.  In addition, make sure to keep your shoulders down and relaxed so that you don’t just use your trapezoid muscles (think upper back and into the neck region) and end up sore and tight in the wrong places. 

Now, you are going to do a simultaneous squat with your legs and a tricep curl with your arms.  Let’s break each down.  As you squat, press your knees out to activate the inner thighs.  Make sure to only go as low as you can without letting your chest fall forward (this will strain your lower back).  For your tricep curl, keep your elbows pointing forward.  And of course, belly in, chest up.

That’s it!  To work strength training, go low and slow.  To work for endurance, go fast enough to get your breathing heavy.  Do 2-4 sets of 1-3 minute rounds.

“Hail Mary” Get Toned - Do this EVERY day until pic for the next week
ü  3 minutes jogging (in place or while moving) – alternate regular jog with high knees and kicking you bootie
ü  1-2 minutes Jumping Jacks (add in the JJacks Cross – 11/20/12)
ü  25 squats
ü  25 push ups (10/9/12)
ü  25 mountain climbers (6/1/12)
ü  100 punches (get those arms moving fast!)
ü  1 mintue Tricep Curl with Squat (today)
ü  25 Venus Fly Trap (10/15/12)
ü  1 minute Skater Move (9/18/12)
ü  1 mintue Speed Bag (9/11/12)

 *Repeat entire set 1 more time.  Then, cool down with 1 minute jogging in place, followed by 2 minutes of walking. 

 Go get ‘em!

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