Saturday, January 4, 2014

Exercise #2 Pressed For Time Series

Pressed For Time...Exercise #2 {Beginner level} Ready to jump out the door as soon as your alarm clock rings, that's me sometimes. So I can really understand the go go go life style, but also having the desire to get my blood pumping and my energy revving. There's so many really good exercises to choose from, but my second go to choice is a stiff or bent leg dead lift with a shoulder press. I love this all in one exercise due to it's everyday useable functional purpose. Done correctly it works the entire body, strengthening and aiding range of movement, as well getting chi circulated. Home: if you're at home and you've got free weights than you're good to go. If you don't have any types of exercise equipment, just grab a broom stick and use it like you'd use a barbell, if you don't have one, your second option is to get 2 large cans of food and use them as you would dumbbells, one in each hand. Gym: I love both styles of dead lifts with dumbbells or barbells, it's really your choice, and what works for you. Time: 5-10 minutes Reps: 12-15 Sets: 2-3 Equipment : Exercise Body Bar {weighted bar from 20-40lbs} Dumbbells 10-20lbs Barbell 25lbs & up , don't have these improvise with broom & canned foods. Technique: Simple dumbbell dead lifts: Stand with your feet shoulder width apart and with your dumbbells in each hand, slowly hinge forward at the hips, keeping your back flat and head & neck forward, Keeping the weights close to your body lower them to just below your knees, no more, and return to standing position. once you've gotten to the standing position, keeping your arms to your side of your body and bend your elbows and push in one fluid motion and press weights up and towards your head, than return to start position. Doing multiple plane techniques is just one way to work different parts of the body in short periods of time.

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