Our first session was all body weight exercises. No weight room...yet. Rob says that'll come on our 2nd or 3rd session.
I thought I'd share what exercises he had me do in the 30 minute session we did. I was dripping with sweat, literally. I was staring at a little puddle on the mat growing from the sweat dripping off my nose as I was doing planks. True story. It was sick. I spilled my water just so people wouldn't think all that water was my sweat. That's a lie. I spilled my water because I'm a clutz. I just got lucky that it helped camouflage my sweat puddle.
Anyway.... this is what we did:
Wall-Ball Squats with hold:
Stability ball between you and the wall about in the middle-ish of your
back. Feet about shoulder width apart,
squat 10 times with top of your thighs at a 90 degree angle. On your 10th rep, hold the squat
for 30 seconds with arms extended in front of you. (For an extra challenge
while you’re holding the squat, hold hands out in front of you, palms together
thumbs up. Have a partner push left on
your hands as you resist and push right, then switch as you push left and they
push right. Then rotate hands and have
them push up/down as you push down/up.)
Do 3 sets.
Push-up followed by plank: Fingers pointed forward, hands wider than shoulder width, lower all the way down until chest touches floor and raise back up. (You can do the push-ups on your knees to start, and then do push-ups on your toes once you’re stronger.) 10 push-ups followed by a 30 second plank (elbows bent, forearms on mat, body flat/straight).
3 sets
*Alternate the following two exercises do back to back. 1 complete set of bridges, and then 1
complete set of hydrants on left leg, 1 set of hydrants on right leg and then
start over. Do this rotation for 3 total
sets.
A. One leg Stability Ball bridges:
Roll out so shoulders are on ball keeping your body flat and knees bent
at right angle. Raise one leg to be
parallel to floor, hold it up as you dip your butt down and bridge back up
again. It’s ok to touch your hands to
the floor for extra balance, just don’t cheat by “aiding” your core and
butt. Dip 5-10 times (or as many as you
can) on one leg. That’s one set. Take a breath and do 2 more sets on the same
leg. Once you’ve done 3 sets on the same
leg, switch legs and do 3 sets. It’s
important to “burn out” one side at a time-it’s more effective that way.
3 sets left leg, then
3 sets right leg.
B. Hydrants with hold: Get on hands and
knees and with knee still bent, lift to the side and return 10 times. After 10 reps, kick leg straight out to the
side (like the picture on the right) and hold for 5 seconds.
This is 1 full set. Do 3 sets on
one side, and then 3 sets on the other.
3 sets left leg, then 3 sets right leg.
Triceps Push-up followed by side plank: Lay on right side, knees
slightly bent. Hug right arm around
either your opposite shoulder or your waist so you aren’t encouraged to cheat,
and plant your left palm firmly on the mat and push to raise your body off the
mat while straightening your left arm.
Your hips or feet shouldn’t rise up.
You should feel the burn in your left triceps. Do 10 reps on your right side and then follow
each set with a right side plank and hold for at least 10 seconds… try for 30!
Once you’ve done 3 sets of each on your right side, flip
over and do 3 sets on your left.
The
reason he had me do one side of my body at a time is because he wants to burn
out once side of muscles at a time with each exercise. I guess it's more
effective that way, I dunno, I'm not the expert... I just do what I'm told.
:) One side gets totally exhausted before you move on to the
next. This makes sense, but it wasn't what I had always done. I've
always done left, right, left, right to give myself a slight break in between.
If you're truly trying to build up lean muscle tissue and rev up your
metabolism you need to be taxing your muscles in order for them to start the
repair and build process to give you more muscle.
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