Ready? Set? Weights!

That's right! It's time to pick up those weights! Here's three exercises that you can add to your workout regiment! Good luck! Keep an eye out for more weight exercises and workouts that piece all of these together!

Dumbbell Row 

Step 1: Start feet shoulder width apart, knees slightly bent and butt out with a flat back. (Yes this is super awkward but the best position to maximize the exercise). Let the dumbbells hang right around your knees. Keep your head looking out/forward.

Step 2: Drag your elbows backwards and slightly together at the top. The idea is to "pinch" your scapula bones (I tell my clients to create chicken wings). 

Note: despite popular belief, this exercise is NOT a primary arm exercise. This is a back exercise aimed at targeting your upper back muscles (trapezius and deeper muscles)

Step 1

Step 2

Lunge/Curl

*Hybrid Movement*

Step 1: Start in the normal lunge position (remember, wider than usual step forward)

Step 2: As you drop your back knee towards the floor for a lunge, curl your arms up for a dumbbell curl. 

Note: This can be done as walking lunges (taking a giant step forward each time) and do a curl at the bottom of each one. This is a great hybrid movement that is a fantastic leg AND arm workout! 

Step 1

Step 2

Squat/Shoulder Press

*Hybrid Movement* 

Step 1: The real first position is feet slightly wider than shoulder width apart, with the dumbbells resting on your shoulders (see photo). Sit down in a squat (see earlier post), make sure the weight is in the back of your heels. 

Note: Keeping the weight in the back of your heels is especially important when you start adding weights to your squat. Be aware that because you are extending weights up over your head, your balance might be thrown off a bit. Either, do the squat with a bench underneath you (just in case you get off balance) OR do not squat as low as you would on a body weight squat. 

Step 2: At the bottom of the squat, extend your arms up towards the ceiling for a shoulder press. 

Note: You should only shoulder press to the normal range of motion of your arm. The way you know this is - extend your arm up without weights. You should feel resistance at some point (roughly around 160 degrees). This is how you know where your personal range of motion is. Then - during the shoulder press, only press to your personal range of motion. 

Step 1

Step 2

How To Choose Weights: 

The general rule of thumb is to find a set of weights you can do 3 standing arm curls with - but not 4. Once you find that amount (be sure you warm up before you try this!) divide that weight number in half. That is the weight amount you should use. For example: I can do a set of 3 curls at 30# so I would chose 15# for these exercises. If you find that you are having trouble with this number, go down a little bit - but don't be afraid of heavier weights than your used to! I have confidence that you can lift more than you perceive yourself able to!

Workout: 

20 Minute Circuit Workout

1: Lunge/Curl - set of 10 

2: Squats - set of 12 See: The Arsenal

3: Push Up - set of 12 See: The Arsenal

4: Dumbbell Row - set of 10 

Repeat this circuit as many times as you can in a 20 minute period. Try and push yourself to get as many rounds in as possible, and REST when your body needs to during the time period. You will feel breathless during this workout if you do it right and it will force your body to rest. This is based on the Metabolic Effect philosophy of rest based workouts. Metabolic Effect

GOOD LUCK! :-)