Be Well Workout of the Week: Major Muscle Meltdown


Explanation of Exercises
Click the links below for video how-tos.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Squat: Stand with your feet just a bit wider than shoulder widt and your toes slightly turned outward. Keeping your weight in your heels, bending at the knees and lower until your quads are parallel to the floor. Keep your back as upright as possible. Straighten legs and come back to the starting position.

Rotating push-ups: Start in a push-up position. Do a push-up and, as you rise, lift your left arm off the ground and rotate your body so that your chest and legs are facing the left and your arm is reaching toward the sky. Pause. Return to the push-up position and repeat on the other side.

Plié squats: Standing with feet a little further than hip width apart, turn your feet out and do a squat. Hold a weight in your hands at center for an extra challenge.

Chest fly: Lying on your back (it’s easiest on a bench), hold a weight in each hand with arms up over your chest. Drop arms to the sides until they are straight out from your shoulders and raise them back up, contracting in your chest.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Row: Hold a dumbbell in each hand with feet hip-width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hands fall forward in front of you. Pull the dumbbells back (you should feel like you’re rowing a boat), squeezing your shoulder blades and pulling elbows toward the ceiling.

Rocking plank: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward and pull your body back. Forward and back is one rep.

Wide rows: Hold a dumbbell in each hand with feet hip-width apart and knees slightly bent. Hinge forward at the waist, keeping your spine straight and letting your hands fall forward in front of you. Raising elbows out to the sides (instead of back, as in a traditional row), pull the dumbbells toward the ceiling until arms form 90-degrees (elbows will be parallel to shoulders). Release and repeat.

Rotating plank: Start in plank position on hands and toes. Rotate your body, pivoting on your toes, and reach your right arm up to ceiling; put it back down slowly. Rotate left arm up to ceiling, and return it slowly.

Reverse fly: Stand with one foot in front of the other and bend at the waist. Holding a weight in each hand, keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the side.

Dead lift: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position. Slowly return to the starting position.

Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

Hip lifts on physioball: Lie on your back with your heels on top of the ball. Lift your hips up toward the ceiling, hold, and return to start.

Alternating bent over tricep extension: Hold a dumbbell in each and stand with feet hip-width apart, hinging forward at the waist. Bend arms so your biceps are in line with your torso and elbows are pulling in toward your sides. Hinging at the elbow only, extend your arm behind you until your arm is straight. Release to starting position and repeat.

Hamstring curls on the physioball: Lying on your back, place heels onto top of the ball so your legs are straight and lift your hips toward ceiling; your hips should be in line with shoulders. Keeping your hips up, bend your knees and pull the ball in toward your butt, squeezing your hamstrings. Hold for a beat, then return to the starting position.

Tricep pull-over: Lying on a bench on your back, with feet flat on the floor, hold a heavy dumbbell with two hands over your head. Drop it toward the floor behind your head, bending at the elbows. Lift back toward the ceiling and repeat.

Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders (elbows forming 90 degrees beside your head), hips tucked under, and abs very strong. Pressing your left hand to the ceiling, straightening your arm, and return to the starting position. Repeat the motion on the right.

Front lunge: Start standing upright with your feet together. Take a fairly long stride forward with one foot, bracing your core and allowing the motion to come from the hips, rather than by arching the lower back. Powerfully push from the lead leg to return to the standing position. Repeat on the other side.

Alternating front raise: Stand with feet hip width apart, holding a dumbbell in each hand. Hands are resting on front of the quads with palms facing towards you. One at a time, raise the left arm to shoulder height and lower, then raise and lower the right arm.

Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.

Lateral raise: Stand with feet hip-width apart, dumbbells in hands, and hands at sides. Keeping arms straight (but don’t lock your elbows!), raise arms straight out to the sides toward the ceiling, knuckles facing up. Stop when arms reach shoulder height, then lower.

Reverse lunge: Start standing upright with your feet together. Take a wide step backward with one foot, sitting down into your hips and bracing your core. Push with your lead leg to return to center. (Do these faster by alternating your arms as you would when you run.)

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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