Tuesday, March 25, 2008

wOrk Out.

the pump: legs. 3 x walking lunges w. 50 lbs. drive knee up in transitiOn. get a nice stretch in yOur lunge fOrward. 3 x 20 single leg Quad extensiOn. 3 x 15 single leg swiss ball hamstring curls. lay On yOur back with One leg On the ball. the Other leg shOuld be in the air. rOll the ball tOwards yOu drawing yOur fOot in tOwards yOur butt. the ball shOuld rOll frOm yOur calf up tOwards yOur heel. yOur butt shOuld cOme Off Of the grOund and yOu shOuld balance On yOur shOulder blades at the tOp. 

abs: the weather is getting hOt sO we gOtta get thOse beach bOdies lOokin right. haha. the first exercise we've dOne befOre. we'll call it a half pike. basically what we're gOnna dO is balance Our legs On the swiss ball in a pushup pOsitiOn. next we're gOnna draw Our knees in tOwards Our chest. rOlling the ball fOrward. yOur butt shOuld cOme up in the air. then flatten Out fOr One rep. repeat this 3 x 20 reps. next we're gOnna dO the same exact exercise except we are gOing tO target the ObliQue muscles. we dO this by twisting Our feet tO the side. i like tO chOse One side and dO a set then switch tO the Other. but yOu can alternate left and right every rep if yOu want. 3 x 15 On these. finally. get a med ball if you have One. if nOt and weight will dO 10-15 lbs will be enOugh. find a wall. sit on yOur swiss ball clOse enOugh tO the wall that yOu can set yOur feet On it. yOur knees shOuld be bent abOve yOur head. feet flat against the wall. hOld the med ball behind yOur head. crunch up. get a nice rhythm gOing and yOu will really feel this One. try fOr 3 x 30 reps.

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