Body Buzz: Moves You Should Add To Your Workout

January 31st, 2007 // Leave a Comment

Here are a few exercises you should add to your workout; these movements work several muscle groups thus making them very effective for your total body workout All of the exercises require 2 sets of 10-15 reps. I would start with a weight of 5-10 pounds when using the dumbbells.

Front/Rear Lunge

Stand, holding dumbbells with your feet hip-width apart, legs straight, your arms by your sides, with your palms in. Take a large step forward with right foot, bending knees so right knee aligns with right ankle and left knee approaches floor.

How to do this Movement:

Push back to start, then immediately lunge backward with your right leg. Alternate front and rear lunges for all reps, then switch legs and repeat. If you are at the gym: Use a leg-press machine starting with 95-185 pounds. This movement strengthens quadriceps, hamstrings, buttocks and calves.

The exercises continue after the jump.

Bent-over dumbbell row combo

Stand, holding dumbbells, with your feet hip-width apart. Bend your knees, then hinge forward from hips until your back is about parallel to floor, arms hanging down, palms facing rear. Squeeze your shoulder blades, then bend your elbows up and out to shoulder height.

How to do this Movement

Straighten your arms to start position, turn palms in and pull elbows back toward waist, keeping torso still. Repeat for all reps. variation: Use a lat pull-down machine starting with 45-80 pounds. Strengthens major muscles of the upper and middle back, middle and rear shoulders

Prone Alternating Arm and Leg Raise

Lie facedown on floor with your arms and legs extended. Contract your abs to pull your navel up off of floor and drop your tailbone so that your spine is in a neutral position.

How to do this Movement

While maintaining abdominal contraction, lift your right arm and left leg up off the floor. Lower, and repeat with opposite arm and leg. Continue alternating sides for all reps. If you are at the gym do the same exercise lying on a stability ball while alternating and keeping one foot in contact with floor. This movement strengthens back muscles (erector spinae), shoulders and buttocks.

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