Workout of the Week: January 10, 2010

I thought about making my first post something motivational or inspirational to get you going with your fitness plan. Then, I realized that if you are interested in improving your fitness level then the most beneficial thing I can provide is an effective beginning workout of the week. Welcome to Fit for All.

Workout of the Week

Perform 3 sets of 8-12 repetitions of each exercise.

You should use two dumbbells that are heavy enough to make the last few repetitions challenging.

Rest 45 seconds between sets.

Perform workout 3 times this week with at least one day of rest in between.

1. Squat

Begin with feet shoulder width apart. Squat until thighs are parallel to floor. Be sure to lower your butt back and down, not to allow your knees to move past your toes.

2. Romanian Dead Lift

Hold dumbbells or barbells in front of thighs and with feet shoulder width apart and knees slightly bent. Bend over at your waist, lowering the weight as far as possible without bending your back. Squeeze as you stand to return to the starting position.

3. Push Ups

Move into a push up position. Make sure your body forms a straight line and do not allow hips to raise. Lower yourself until your chest is two inches from the ground. Forcefully push yourself back to the starting position. If a regular push up is too difficult, begin on your knees. If it is too easy, place your feet on an elevated surface.

4. Bent Over Row

Hold dumbbells or barbells in front of thighs and with feet shoulder width apart and knees slightly bent. Bend over at your waist, lowering the weight as far as possible without bending your back. (This is the same as the beginning position for the Romanian Dead Lift.)Pull the weight to your chest while squeezing your shoulder blades together. Lower weights to starting position without moving upper body.

5. Shoulder Press

Stand up straight with your feet shoulder width apart and knees slightly bent. With elbows bent hold dumbbells in each hand at shoulder height. Keep abs tight as you press weights straight up overhead in a controlled manner. Lower weight to shoulder height.

6. Three Way Plank

Get into a push up position, but bend your elbows and rest your weight on your forearms. Keep your body in a straight line. Do not raise or lower your hips. Hold this position as long as possible. Next, rotate on to your side supporting your weight with only one forearm and legs stacked on top of each other. Raise hip from floor and maintain a tight core to keep hip from lowering as you hold the position. Repeat on opposite side.