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» 4-Week Summer Shape Up (for Women)
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Day 001 - Get serious about summer

Warm-up (WU) 5 min. 2 sets x 12 reps each exercise: SERIES 1: biceps curls, triceps lowers, reclining abs; SERIES 2: biceps concentration curls, triceps kickbacks, abs. Stretch 5 min.        Training via ActiveMail

WELCOME TO DAY ONE! With this four week program, we'll target "problem areas" faced by women everywhere. Get ready to trade in that cover-up for the bikini of your dreams. Each week includes three days of strength training, with fitness tips on the off days.

Today's Workout:

Let's start the week with BICEPS, TRICEPS, and ABS.

2 sets of each exercise, 12 reps each. Remember to warm up for at least 5 minutes on the treadmill or bike before starting.

SERIES 1:

Biceps curls with a straight bar: stand tall with your knees slightly bent. Raise and lower a straight bar, keeping your elbows by your sides.

Then, lie flat on a bench and use the same bar for triceps lowers. For this exercise, your elbows are pointed straight to the ceiling, your lower back is pressed flat on the bench. Lower the bar to a 90 degree angle, then straighten the arms.

After twelve reps, reach behind your head, grab the edge of the bench, and bend your knees to 90 degrees for a set of abs. Curl the knees in to your chest twelve times, making sure that your lower back never leaves the bench. Repeat SERIES 1.

SERIES 2:

Grab a dumbbell for concentration curls. Sit on the edge of a bench with your right elbow on the inside of your knee. Slowly raise and lower the dumbbell, keeping your palm facing the ceiling, elbow perpendicular to your leg.

Next, use the same dumbbell for a set of triceps kickbacks. Place your left knee on the bench and grasp the end of the bench with your left hand to steady yourself. Keeping your right elbow by your side (as if it were latched in place), straighten your right arm out, hold for a count, and lower to the starting position.

Lastly, a set of ab crunches: lie on the bench with your knees bent, feet flat on the end. Clasp your hands loosely behind your head and raise your shoulder blades and upper back off the bench. Rest for a minute, then repeat SERIES 2.

Congratulations on taking the first step towards the boardwalk!