This week I gave the group a new free weight workout with dumbbells (DB). I want to keep teaching them new exercises and movements so they’ll have a big bag of tricks when they workout.
It helps keep it fresh and interesting and also keeps the body from getting too used to things, and that keeps the body changing! It was another full-body workout that hit all the major muscle groups. Here’s what they did:
Walking Lunges (1st set), Walking Lunges w/dumbbells (2nd set), and Walking Lunges w/stick held overhead (3rd set). They alternated this exercise with Pec Fly’s on a Ball with DB (3x).
Single Leg Deadlifts with DB, alternating with DB Pull-overs on a ball (3x).
3-Way Shoulder Drill with DB (front raises, lateral raises, and bent-over rear delt raises), alternating with DB Biceps Curls—21’s (7 hammer curls, 7 halfway curls from top down, and 7 full length curls), and also bent-over double Tricep Kickbacks with DB (3x).
Assorted Ab exercises on the ball: One-leg crunches, total pull-over crunches with twists, pikes, ball pull-overs on their back, and round-the-worlds.
While some of these exercises are self-explanatory, others probably need some interpretation and guidance—some even had the group scratching their head sometimes. The best thing to do is find a friend who knows what they’re doing, or get with an athletic trainer.
If you’re internet savvy, you can Google the movement name, or look it up on YouTube. There will be lots of free videos showing you exactly how to do it with good form. This will help you get more out of your workout, and also help you avoid injuries.
Finally, at the end of our fourth week, the group should be taking some new measurements to compare with their starting measurements a month ago. Hopefully, I’ll have some good numbers to report to you next week!
Some of us are signed up to do the “Viking Assault” 5K obstacle run over in Terre Haute in a couple of weeks. It’s on Saturday, May 12th, and you can sign up at http://www.vikingassault.com . If you want a nice little challenge, and don’t mind getting a little dirty (filthy muddy), this event’s for you!
This week’s Biggest Loser was a tie between Tina Foote, who lost 3.2 lbs, and Brittany Cline, who lost 2.6 lbs. Both lost 1.7% if their body weight. Third place went to T. J. Johnson, who lost 3.7 lbs, and 1.6%. Amanda Johnson lost 2.2 lbs and 1.5% for fourth place.
As always, if you have any questions, please feel free to contact me through Facebook at https://www.facebook.com/tomdolanfitness !