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Friday Fitness: Double Up

We know the benefits of strength training but who wants to spend all day in the gym?! A great way to be efficient with your time—and challenge your strength routine—is to double up and combine exercises. By performing exercises that work multiple muscle groups at once we are cutting down on the number of exercises in our routine, but are also challenging ourselves with a more intense movement. Try out a few of these exercises below and make the most of your time in the gym!

Side Lung with Bicep Curl

  • Begin standing with feet shoulder width apart, weight in your right hand. Lung to the side with your left leg, then curl your right arm up toward your right shoulder. Lower your arm back down and come back to standing position. Perform 10-20 repetitions on this side and then switch weight to left hand for 2 sets.

Russian Twist with Shoulder Press

  • Sit on ground with back straight holding weight or medicine ball in from of body. Twist upper body down toward one side. Twist back up to starting position and press the weight straight up above head. Lower weight down then twist to the opposite side. This is one rep, perform 12 reps, 2 sets.

Plank with Row

  • Begin with weights on the ground right under the shoulders. Feet extended out into a plank position, body is in a straight line. Row right arm holding the weight back, bringing your elbow up and then lower back into the plank position. Perform the same movement with the left arm. This is one rep, do 10 reps for 2 sets.

Deadlift to High Pull

  • Begin with feet shoulder width apart weights in front of legs. With a flat back lower arms down until weights are to the mid shin. Rise back up to starting position. With arms in the same position pull the weights up to the chest, bringing elbows out. Lower back down to starting position, this is one rep. Perform 12 reps, 2 sets.

Incline Press with Reverse Crunch

  • Lie on back with weights at the chest and feet extended up into the air. Keeping the hips down, rise up into a crunch and press the weights up. Lower back down the starting position. Then using the core, lift the hips up off the ground for a reverse crunch. Lower back down, this is one rep. Perform 12 reps, 2 sets.

Follow Hilton Head Health on Pinterest to view pictures of each exercise!



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