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Thursday, May 27, 2010

Strength Training to Celebrate Summer

It's sunny! Take your strength training routine outside!

You can grab a partner or go solo-either way, these four exercises are sure to help you feel the burn-and not from the sun! Don't forget to add cardio and stretching in for a complete workout!

-Wheel barrow pushups: Assume a pushup position with feet propped up on a bench. Pull your belly button in and maintain a straight line between your ankles, hips and shoulders. When working with a friend have her hold your feet, keeping her knees bent, back straight, knees behind toes. Lower your chest toward the ground, hold for one second. Repeat as many times as possible to strengthen your upper back (it helps if you refrain from giggling!).

-Pull Ups: Grip a bar that is about 3 feet above the ground, hands shoulder width apart. Walk feet forward until there is a straight line between shoulders, hips and ankles. Raise your chest to the bar, hold for 1 second and lower. Repeat to strengthen the upper back, chest, biceps and sculpt those shoulders.

-Dips and Curls: Encouragement is where your friend will come in very handy for this exercise. Find a bench, picnic table or even stairs and sit on the edge. Grasp the bench at your sides, inch yourself off the bench, and walk your feet out so there is a 90 degree angle at the knee. Extend your right leg, placing your heel on the ground, with the foot flexed. Bend your elbows straight back and lower yourself while simultaneously contracting your abs and drawing your right knee to your chest. Do not bend the elbows further than 90 degrees. Hold for a breath, then push back up and extend your right leg. Without letting your right leg touch the ground, repeat 4-6 times. Switch sides and repeat while strengthening your triceps, abs and thighs! Switch sides!

-Double Bridge: Lie on your back, with your legs bent and feet flat on the ground, toe to toe with your partner. Press the sole of your right foot against the sole of your partners left food, squeeze your gluts, pull your belly button in and raise your hips tot he sky, creating a straight line between your shoulders, hips and knees. Hold for one second, slowly lower and repeat 4 times. Switch sides! All of this will strengthen the hamstrings, quads, abs and gluts!

Nicely done! Don't forget to add in that power walk!

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