Three is a great number for working out. I break many of my strength training workouts into groups of 3. Here is one set of 3 to start off a Power of 3 workout!
Warm up for a few minutes to begin and grab a water bottle!
1. Forward & Back Lunge - With or without weight. Stand with feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Begin reaching forward with your right foot and coming into a front lunge, engage your core and the hamstrings and glutes of your supporting leg and lift your right knee, without putting your foot on the ground, reach the right leg to the back into a reverse lunge. Engage your muscles, lift the knee and lower into a forward lunge. The foot will not return to the starting position until you complete 10 repetitions. 1 Lunge forward, 1 lunge back = 1 repetition. After 10, return your foot to center and begin with the left leg. Great as a body weight exercise!
To increase the challenge, hold a dumbbell at chest height when you lunge, press the dumbbell overhead, keeping your shoulders down and away from you ears, as you lift the knee and switch the lunge, lower the dumbbell as you lunge, press with the knee lift!
2. Alternating Toe Touch - Begin on your back with your legs extended and your arms extended out to the side. Engage your core and with an exhale, lift your head, neck and shoulders off the ground and lifting your right leg, reach your left hand toward your right leg, inhale to lower and switch sides. Repeat for 24 reps, 12 on each side.
3. Side Plank Push-Up - Begin in plank position, the up position of a push-up with your shoulders stacked above your wrists and dropped away from your ears, your core engaged and the muscles in your legs engaged reaching back through your heels. Lower into a push-up with an inhale of your breath, on a exhale, press up and rotate into the side plank position extending your right arm to the sky. Return the arm to the floor, rotate back into plank and do a push-up. Exhale up and rotate into a side plank on the other side, extending your left arm. Return to plank and repeat. Feel free to do these on your knees! Repeat for 4-8 repetitions and remember to keep your core engaged and not allow your back to sag!
The power of 3! Repeat this set of 3 exercises 3 times, have fun and drink a lot of water!
Showing posts with label lunge. Show all posts
Showing posts with label lunge. Show all posts
Thursday, February 24, 2011
Wednesday, June 16, 2010
What Makes My Legs Burn?
Body weight squats and lunges...
O.K. This is fun, have a water bottle close by and get ready to count!
1. Basic squat: feet hip distance & parallel, hands on your hips, basic squat with your core engaged and chest up X 10 reps
2. Sumo squat: step your feet apart to about a leg's distance with your toes pointing out, squat, core engaged, chest up X 10 reps
3. Squat jump: begin with your feet together, your knees bent into a squat and your hands at the back of your head; jump your feet (parallel) out and back together, repeat X 10 reps
4. Side leg lift: take a wide stance, your feet just wider than your hips and parallel, squat and as you straighten up, lift your bent right leg up to the side, lower into a squat and repeat X 10 reps and switch legs
5. Lunge jump: step your right leg back into a wide lunge, jump up and switch legs, repeat X 10 reps per leg, 20 jump lunges total
8. Single leg squat: root yourself on your right leg, lifting your left foot of the ground or propping the toe of your left foot behind you as a balance; single leg squat on your right leg X 10 reps and switch to your left leg
9. "Monkey" Lunge: step your right leg back into a wide lunge with your arms extended overhead, bend your right(extended) knee down toward the ground and straighten, repeat, maintaining the bend of your left knee throughout X 10 reps, step your right foot to your left and switch legs
10. Shake your legs out and grab your water bottle. You just did over 100 squats and lunges! Fun!
O.K. This is fun, have a water bottle close by and get ready to count!
1. Basic squat: feet hip distance & parallel, hands on your hips, basic squat with your core engaged and chest up X 10 reps
2. Sumo squat: step your feet apart to about a leg's distance with your toes pointing out, squat, core engaged, chest up X 10 reps
3. Squat jump: begin with your feet together, your knees bent into a squat and your hands at the back of your head; jump your feet (parallel) out and back together, repeat X 10 reps
4. Side leg lift: take a wide stance, your feet just wider than your hips and parallel, squat and as you straighten up, lift your bent right leg up to the side, lower into a squat and repeat X 10 reps and switch legs
5. Lunge jump: step your right leg back into a wide lunge, jump up and switch legs, repeat X 10 reps per leg, 20 jump lunges total
8. Single leg squat: root yourself on your right leg, lifting your left foot of the ground or propping the toe of your left foot behind you as a balance; single leg squat on your right leg X 10 reps and switch to your left leg
9. "Monkey" Lunge: step your right leg back into a wide lunge with your arms extended overhead, bend your right(extended) knee down toward the ground and straighten, repeat, maintaining the bend of your left knee throughout X 10 reps, step your right foot to your left and switch legs
10. Shake your legs out and grab your water bottle. You just did over 100 squats and lunges! Fun!
Wednesday, June 9, 2010
My Sore Muscles...
The last couple weeks I have been feeling pretty run down and my weight training has taken a back burner.
Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.
Set #1
1. Pull-ups: not many, I can only do 3-5 so on the last one I come down as slowly as possible
2. Push-ups: I did 15
3. Oblique/Center/Oblique/Center crunches on the BOSU: 15 each
Set #2
20 Reps of:
1. Squats with my feet hip distance apart
2. Jump Squats on the BOSU
3. Forward Lunge with and overhead press using a medicine ball
4. Alternating Jump Lunge
Set #3
1. Reverse Lunge: 20 reps with each leg with a torso twist/press using a medicine ball
2. Tuck Jumps: 10, this is just a standing jump pulling your knees up as close to your chest as possible
3. Hamstring Curl with a stability ball: lie on your back with your feet on a stability ball, press up into a shoulder bridge and straighten your legs to roll the ball away from your body, bend your knees to bring the ball back, repeat for 20 repetitions.
Then I did it again. This was quick and pretty fun. My biceps, back and chest are feeling the pull-ups and push-ups and my quads and glutes are also twinging a bit.
I followed it up with stretching and water!
Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.
Set #1
1. Pull-ups: not many, I can only do 3-5 so on the last one I come down as slowly as possible
2. Push-ups: I did 15
3. Oblique/Center/Oblique/Center crunches on the BOSU: 15 each
Set #2
20 Reps of:
1. Squats with my feet hip distance apart
2. Jump Squats on the BOSU
3. Forward Lunge with and overhead press using a medicine ball
4. Alternating Jump Lunge
Set #3
1. Reverse Lunge: 20 reps with each leg with a torso twist/press using a medicine ball
2. Tuck Jumps: 10, this is just a standing jump pulling your knees up as close to your chest as possible
3. Hamstring Curl with a stability ball: lie on your back with your feet on a stability ball, press up into a shoulder bridge and straighten your legs to roll the ball away from your body, bend your knees to bring the ball back, repeat for 20 repetitions.
Then I did it again. This was quick and pretty fun. My biceps, back and chest are feeling the pull-ups and push-ups and my quads and glutes are also twinging a bit.
I followed it up with stretching and water!
Tuesday, May 18, 2010
Last Week...A Recap
Last week was a series of cardio activity and full body resistance exercises.
The routine goes like this...
1. Start off with a good 5-10 minute warm-up and then move into...
2. One minute of cardio activity working between 75%-90% of your maximum ability.
3. Sumo Squats with a dumbbell shoulder press for 30 seconds
4. One minute of cardio
5. Walking Lunge with dumbbells for 30 seconds
6. One minute of cardio
7. Push-ups for 30 seconds
8. One minute of cardio
9. Finally...Squats with your feet together for 30 seconds
10. Cool down for 10 minutes or repeat the entire cycle for as many repetitions as time and energy permit!
As always...remember to drink lots of water and have lots of fun!
The routine goes like this...
1. Start off with a good 5-10 minute warm-up and then move into...
2. One minute of cardio activity working between 75%-90% of your maximum ability.
3. Sumo Squats with a dumbbell shoulder press for 30 seconds
4. One minute of cardio
5. Walking Lunge with dumbbells for 30 seconds
6. One minute of cardio
7. Push-ups for 30 seconds
8. One minute of cardio
9. Finally...Squats with your feet together for 30 seconds
10. Cool down for 10 minutes or repeat the entire cycle for as many repetitions as time and energy permit!
As always...remember to drink lots of water and have lots of fun!
Thursday, May 13, 2010
Next...
Set up for 30 seconds of bench dips.
Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.
Follow the bench dips with another minute of your cardio activity.
After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.
Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.
Then another minute of cardio...see a pattern?
Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.
Follow the bench dips with another minute of your cardio activity.
After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.
Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.
Then another minute of cardio...see a pattern?
Tuesday, April 13, 2010
Lunge & Press!
Begin standing with your feet hip distance and parallel with your spine in neutral and your core engaged. Hold a medicine ball or a dumbbell in both hands at your chest with your elbows bent in to your sides.
Step your right leg back into a reverse lunge and at the same time twist your torso to the right. Engage your hamstrings and glutes to come out of your lunge, lifting your knee in front of you and at the same time, returning your torso to center and pressing your weight overhead.
Continue on: reverse lunge with a torso twist, knee lift, over head press and so on…for 10 – 15 repetitions and switch sides.
Step your right leg back into a reverse lunge and at the same time twist your torso to the right. Engage your hamstrings and glutes to come out of your lunge, lifting your knee in front of you and at the same time, returning your torso to center and pressing your weight overhead.
Continue on: reverse lunge with a torso twist, knee lift, over head press and so on…for 10 – 15 repetitions and switch sides.
Wednesday, March 24, 2010
Plyo Lunge
This lunge adds a jump in the middle so make sure you are mindful of your landing and have a strong base level of cardiovascular fitness!
Begin in a lunge position with your left foot forward and both knees bent. Hold a pair of dumbbells at your sides if you wish, keeping your arms straight.
From your lunge, jump straight up and switch your leg position in midair so you land in a lunge with your right foot forward.
Keep your upper body still throughout the exercise and make sure you don’t bend your forward knee past 90 degrees. Repeat in a continuous motion, doing four sets of 16 (eight per leg).
Begin in a lunge position with your left foot forward and both knees bent. Hold a pair of dumbbells at your sides if you wish, keeping your arms straight.
From your lunge, jump straight up and switch your leg position in midair so you land in a lunge with your right foot forward.
Keep your upper body still throughout the exercise and make sure you don’t bend your forward knee past 90 degrees. Repeat in a continuous motion, doing four sets of 16 (eight per leg).
Tuesday, March 9, 2010
Great Glutes #3...
For this exercise you will need 2 paper plates and a hard surface (not carpet).
Stand with your feet hip distance apart with a paper plate under each foot. Find your self centered preparing to balance on your right leg. Keeping your feet parallel, slide your left foot out to the side, bending your right knee into a lunge.
From the side, slide your left leg behind your right, crossing your left leg behind your right, maintaining your lunge. From here, still in your lunge, slide your left leg back out to the side slide it back to your starting position. Switch legs and repeat for 12-18 repetitions on each leg.
Points to remember: keep your back straight, your knees pointing over your toes, your shoulders down and back and your core engaged and have fun!
Stand with your feet hip distance apart with a paper plate under each foot. Find your self centered preparing to balance on your right leg. Keeping your feet parallel, slide your left foot out to the side, bending your right knee into a lunge.
From the side, slide your left leg behind your right, crossing your left leg behind your right, maintaining your lunge. From here, still in your lunge, slide your left leg back out to the side slide it back to your starting position. Switch legs and repeat for 12-18 repetitions on each leg.
Points to remember: keep your back straight, your knees pointing over your toes, your shoulders down and back and your core engaged and have fun!
Sunday, February 28, 2010
In Honor Of...
...All those skaters!
Skater Lunges!
Stand with your feet hip distance and parallel, your shoulders down and back, your core engaged and your hands on your hips, or by your sides holding dumbbells if you wish.
Maintaining the parallel alignment of your feet, step your right foot out to the side, about a leg distance, and bend your knee into a lunge. Engage your hamstring, glute and core muscles to press your foot back to parallel. Repeat with the other foot and repeat for 2-3 sets of 12-18 repetitions on each leg.
Tips to remember with this exercise:
Keep your feet parallel but to not allow your knee to point out to the side
Maintain your posture
Keep your gaze up and forward
Do not allow your spine to arch, keep your neutral alignment
Focus on the muscles you are engaging
Have FUN!
Skater Lunges!
Stand with your feet hip distance and parallel, your shoulders down and back, your core engaged and your hands on your hips, or by your sides holding dumbbells if you wish.
Maintaining the parallel alignment of your feet, step your right foot out to the side, about a leg distance, and bend your knee into a lunge. Engage your hamstring, glute and core muscles to press your foot back to parallel. Repeat with the other foot and repeat for 2-3 sets of 12-18 repetitions on each leg.
Tips to remember with this exercise:
Keep your feet parallel but to not allow your knee to point out to the side
Maintain your posture
Keep your gaze up and forward
Do not allow your spine to arch, keep your neutral alignment
Focus on the muscles you are engaging
Have FUN!
Saturday, February 13, 2010
This Week...Stretch!
This week’s exercises turned into a series of stretches that will also engage and strengthen your muscles. In this review I changed the order a bit to improve the flow, finishing it up with the sun salutations. Next week the exercises will be done with a stability ball. If you don’t already have one, it is a great fitness tool to have in your home.
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
Monday, February 8, 2010
A Twist On The Lunge!
Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, your shoulders dropped and with your core and all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
Sunday, February 7, 2010
Here Comes The Sun
This morning seems like a good one for a few sun salutations, a series of yoga poses that flow together with your breath. These poses will target the entire body and help with mental focus for the day.
1. Stand with your feet hip distance and parallel with your arms by your sides, palms facing forward, your shoulders dropped and your core engaged
2. Inhale and raise your arms out to your sides
3. Exhale and "swan dive" forward hinging at the hips bringing your hands to the floor, palms flat if possible, on either side of your feet
4. Inhale and come up with a flat back bringing the chin up and the finger tips to the floor, not standing up completely
5. Exhale bringing your hands back to the floor, hanging in a forward bend, palms flat on the floor if possible
6. Inhale while extending your right foot to the back of the mat, coming on to your finger tips in a low lunge
7. Exhale while bringing the left foot back to meet the right and press back into Downward Facing Dog
8. Inhale and bring your body forward into plank position
9. Exhale and lower to your knees, chest, and chin or into the down phase of a push-up
10. Inhale and come forward into a low cobra position
11. Exhale, pressing back into Downward Facing Dog
12. Inhale, step the right foot next to the right hand into low lunge
13. Exhale and bring the left foot forward next to the right and hang in a forward bend
14. Inhale and lift the arms out to the sides and up, reversing your "swan dive" to stand
15. Exhale and drop your arm back to your sides
Repeat, switching sides. Allow your mind to relax and your body movements to follow your breath!
http://www.yogasite.com/sunsalute.htm
this site shows images of the sequence along with directions if needed!
1. Stand with your feet hip distance and parallel with your arms by your sides, palms facing forward, your shoulders dropped and your core engaged
2. Inhale and raise your arms out to your sides
3. Exhale and "swan dive" forward hinging at the hips bringing your hands to the floor, palms flat if possible, on either side of your feet
4. Inhale and come up with a flat back bringing the chin up and the finger tips to the floor, not standing up completely
5. Exhale bringing your hands back to the floor, hanging in a forward bend, palms flat on the floor if possible
6. Inhale while extending your right foot to the back of the mat, coming on to your finger tips in a low lunge
7. Exhale while bringing the left foot back to meet the right and press back into Downward Facing Dog
8. Inhale and bring your body forward into plank position
9. Exhale and lower to your knees, chest, and chin or into the down phase of a push-up
10. Inhale and come forward into a low cobra position
11. Exhale, pressing back into Downward Facing Dog
12. Inhale, step the right foot next to the right hand into low lunge
13. Exhale and bring the left foot forward next to the right and hang in a forward bend
14. Inhale and lift the arms out to the sides and up, reversing your "swan dive" to stand
15. Exhale and drop your arm back to your sides
Repeat, switching sides. Allow your mind to relax and your body movements to follow your breath!
http://www.yogasite.com/sunsalute.htm
this site shows images of the sequence along with directions if needed!
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