By Ken Coward
Via: Elev8.com
POST HOLIDAY WORKOUT
FOR THE MODERATE FITNESS BUFF
The first Post Holiday Workout I provided was for the hardcore fitness fanatic. This program is for those of you that have worked but aren’t sure of exactly what to do. This program is easy to follow yet challenging enough to get results. Start with this program, follow the directions and get the results you need to get you through the winter.
THE LEG PRESS
3 SETS 0F 12-15 REST FOR 30 SEC TO 1 MIN
45% Leg Press
Sit in machine and place your legs on the footplate.
Release the safety stops and bend your knees towards your chest.
When your knees are fully bent extend your knees until your legs are fully extended.
LEG CURLS
3 SETS OF 15 REST FOR 30 SEC TO I MIN.
Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.
LEG EXTENSION
3 SETS OF 15 REST FOR 30 SEC TO 1 MIN
Seated Knee Extension
Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
CALF RAISES
3 SETS OF 20
Machine Seated Calf Raise
1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate.
2. Raise your heels up towards the ceiling and release the safety stop.
3. Start movement by lowering your heels towards the floor to the fullest range of motion. Flex your calves and push the balls of your feet into the foot plate and raise your heels up towards the ceiling.
4. Repeat for the prescribed number of repetitions.
VERTICAL BENCH PRESS
3 SETS OF 12 REST FOR 45 SEC
Vertical Bench Press
1) Sit in upright or “bench press” position with back flat against bench and feet flat on floor.
2) Bottom grip position of lever arm should be aligned at the nipple-line (adjust accordingly either seat back and height adjustment, and/or lever arm). Elbows should be flexed at 90°
3) Start position: Press weight forward (use foot-assist if available).
4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body.
Return to start position by pressing weight forward.
SEATED ROW
3 SETS OF 12 REST FOR 1 MIN
Cable Seated Row
1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2) Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position.
3) Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region.
4) Return to start position.
SHOULDER PRESS
SETS OF 12
Shoulder Press
1) Sit in upright position on a ball.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
HAMMER CURL
3 SETS OF 10
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
TRICEP EXTENSION
3 SETS OF 12-15
Bent Over Cable Extension
1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2) Start position: Bend forward so your body is at a 45 degree angle.
3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position with elbows extended
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
CABLE CRUNCHES
3 SETS OF 30
Cable Kneeling Crunch
Starting Position: Start on your knees and hold a cable bar next to or behind your head.
Lean forward slightly and crunch your midsection towards the floor pulling the cable down.
Return to starting position.
HIP RAISES
3 SETS OF 30
Vertical Hip Raise
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
CONCLUSION
This is a simple program, the key is to keep moving and follow the rest intervals. I left some of the intervals open because the exercises do not require much time; when you feel ready get to it. I am usually not a big fan of machines. I decided to go with machines for simplicity and the fact that I want you to concentrate on keeping your heart rate up so you can burn those calories. In one of my previous articles I mentioned super setting. This is when you go straight from one exercise to another. This program requires you to SUPER SET the bicep and triceps exercises as well as the abdominal exercises.
