By Rob Denny
I don't know about your area but we have had very strange weather for July! Normally June is our gloomy month but this year, June was nice and July has been overcast. I know, poor me. I went to the fair 4 times this year, had a corn dog and ice cream every time. I even had a few beers. I went to opening day at the race track, big deal here. I drank beer, ate some junk food. My weight before all this? 197 lbs. My weight now? 196 lbs. My point? You do not have to quit having fun to be in shape! Follow your exercise routines and diets in your eBook (mix in exercises from the newsletter too!) 80% of the time and you will be fine, I promise. No one is perfect so don't expect perfection from yourself. Being that hard on yourself will set up failure. Who needs the pressure, life gives us enough! Have fun, this isn't a rehearsal.
Here's a good Leg and chest routine.
Dumbbell one-leg hip extension
Position the foot of the stationary leg straight ahead and hold the other leg forward and up in a bent knee position
1. Hold the dumbbells relaxed at the side of the body.Balance and create good posture
2. Begin with the shoulders back and the spine and head in good posture. Exhale and activate the core
3. Slowly begin to inhale and lower the leg down and back to straighten it while leaning the upper body over as far as the hamstrings allow. Let the dumbbells lower, keep them close to the body.
4. Continue to lean over and straighten the back leg while focusing on maintaining optimal posture and a level pelvic position
5. Hold and balance for a 3 second count. Then slowly begin to exhale, activate the core and pull the leg and torso back up to the starting position using the glutes and hamstrings while maintaining proper posture. That's one rep. Do or work your way up to 10, then switch stationary legs. Work your way to/do 3 sets
Dumbbell and Swiss Ball one-arm Incline chest press
Position the body at a 45 degree angle on a swiss ball, with good posture and with the feet balanced firmly on the floor.
1. Pull the shoulders slightly together and position the dumbbell horizontal to the body and aligned straight over the shoulder.
2. Begin with the elbow pointed out, the wrist straight, and the core and trunk muscles contracted.
3. Begin to inhale and lower the arm while keeping the hand slightly inside the elbow and avoiding any rotation of the trunk.
4. Continue to lower the arm using a 4 second count until the upper arm is about parallel with the floor, with the hand slightly inside the elbow. Maintain good posture.
5. Hold for a one count, activate the core and press the arm and dumbbell back to the starting position using a 2 second count, while maintaining good posture. That's one rep, do 3 sets of 12.
I am the founder/author of http://www.Got2manUp.com. I am a Certified Boxing Fitness Trainer as well as a former United States Marine. I am extremely passionate about working out and helping people achieve their fitness goals. I love to play tennis, exercise, go to Charger and Padre games.
Source:www.isnare.com |
