Monday, November 2, 2009
Workout of the Month
Beautiful Brides here is the Nico Designs workout of the month. This workout routine includes weight training tips, as well as cardio exercises. This plan should be followed about 5 months before the big day for best results, so hop to it ladies and have fun!!
Each week alternate two days of cardio with three days of strength training to help tone your legs, back, abdominals, chest and arms.
• Back, biceps, abs: Warm up with three to five minutes of cardio and stretching. Unless the instructions for an exercise say otherwise (see list below), perform each move 10 to 15 times without stopping, rest one minute, do another set of 10 to 15 reps, rest, and repeat for a final set of 10 to 15 reps. After weight training, do 15 minutes of cardio (choose from last month's list), followed by a cooldown and a few minutes of easy stretching.
• Rowing: Stand facing a bench with your left foot forward and your right foot back. Lean over, placing your left hand and knee on the bench. Grasp a 2- or 3-pound dumbbell in your right hand, wrist in, then pull elbow up and back, as if rowing. Switch sides to complete one set.
• Bicep curls: Stand with feet shoulder-width apart, toes facing forward. Keep arms at sides, palms facing forward. Holding dumbbells (2 or 3 pounds each for beginners, 5 to 7 pounds for intermediates, 7 to 10 pounds for advanced exercisers), bend elbows and raise weights to chest. Return arms to sides.
• Standing abs 1: Standing on your left leg, extend right leg slightly to your right side, with toes touching the floor. Extend arms up to the left, forming a straight line with your extended leg. Keeping abs tight, pull hands down and right knee up to meet each other at your torso. Return to start. Do three sets on both sides.
• Standing abs 2: Standing on left leg, extend right leg behind you and slightly to the side, toes touching the floor. Extend right arm toward ceiling. With abs tight, lift right knee and pull right elbow down so they touch. Do three sets on both sides.
Skip the weight training today, and choose from any cardio options, such as a group fitness class, jogging, powerwalking, etc for 30 to 60 minutes depending on your fitness level.
• Chest, triceps, shoulders, abs: See Monday for instructions on stretching time, number of sets and reps, cardio work and cooldown.
• Push-ups: Do as many traditional push-ups as you can (aim for three sets of 10 to 15). When it gets tough, do knee push-ups. Keep your back straight and your abdominal muscles pulled in.
• Tricep dips: Sit on the edge of a chair or bench, feet on the floor. Hold onto chair and lift buttocks forward and off the edge. Lower yourself toward the ground until your elbows are at a 90-degree angle, then push yourself back up.
• Boxing jabs: Stand with feet shoulder-width apart; step one foot slightly forward, holding fists at shoulder height. Alternating arms, punch out without locking your elbow, turning wrist so knuckles face up.
• Overhead shoulder press: Stand with arms out to the sides, elbows bent at a 90-degree angle. Holding dumbbells (2 to 3 pounds each for beginners, 5 to 7 pounds for intermediates, 7 to 10 pounds for advanced exercisers), straighten arms toward the ceiling. Return to start.
Cardio: See Tuesday.
• Legs, abs: Follow Monday's instructions for stretching, number of sets and reps, cardio and cooldown.
• Squats: Stand with feet shoulder-width apart, toes facing forward, arms extended in front of you. Squat until thighs are parallel to the floor, while keeping knees directly over ankles. Return to start.
• Reverse lunge: Stand with feet together. Extend left leg behind you and drop into a lunge, keeping right knee over ankle. Return to start. Repeat with right leg behind.
• Standard abduction: Stand on left leg, toes forward. Lift right leg straight out to side, squeezing right buttock, and return. Repeat with left leg.
• Single-leg dead lifts: Holding dumbbells (2 pounds each for beginners, up to 7 pounds for intermediates, up to 10 for advanced exercisers), stand on left leg, weight on heel, and extend right leg behind you with toes pointed. Keep arms at sides. Tip forward until your torso and right leg are parallel to the floor. Return to start. Repeat with left leg raised.
• Frog diamond: Lying on your back, extend legs straight into the air. Keep thighs and heels together and feet flexed. Open legs wide, bend knees and bring toes together to make a diamond shape. Extend legs while squeezing inner thighs, and press feet to ceiling.
Take a yoga class either at your gym or via DVD.
Relax and enjoy a spa day!