10/5/11 – Wednesday – Legs and Core
Stretch/Warm Up
1. Deadlift - 3 sets of 10 reps
2. Front Barbell Squats - 3 sets of 10 reps
3. Straight Leg Deadlift - 3 sets of 8 reps
4. Weighted Calf Raises – 45 seconds x 3 Times
5. Hamstring Curls on Ball - 10 (both legs) – 10 (each leg/single leg) – 10 more (both legs)
6. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets
Abs/Core:
Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)
1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)
Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
- MidwestFit Team
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Not a big fan of the barbell (have to go to a totally seperate part of the gym to get one) so I use two dumbbells (one in each hand close together) instead – still feel it working good. Was curious if you change any of your routines in the winter months? I tend to do more “at home” workouts during winter just with body weight exercises.
Hey Nancy!
We have begun to love the barbell as of the past couple of months. It helps focus on equal strength on both sides of the body, because as you pull or push, you can easily notice if one side or muscle group is performing better or worse than the other side. Also with the wrist support the barbell offers you can add more weight than you normally would be able to do with dumbbells, so don’t completely write off the barbell yet! You can still get a good workout with the dumbbells for sure though.
As it comes to routines in the winter month, that is a very good question. This is only our second winter so we don’t really have a trend set yet. Last winter we were very similar to your idea of doing more at home workouts because we both lived in very cold environments during the winter; however, with my move to Houston, my PT’s will not be as affected by weather. K lives in Chicago though so there is a possibility he will throw in more simple/able to complete at home workouts dependant upon weather.
Hope that answers your questions!
Cool, now I see why a barbell. I do notice when I try some of your exercises that I normally wouldn’t do it “uncovers” any areas of weakness. I’ll give that a shot, maybe just use the barbell itself to start….isn’t that about 10 lbs?
The straight barbells that are used for things like squat and bench usually weight around 40-45lbs. The smaller barbells people use for things like upright row and curls, are usually about 20lbs. Honestly really depends on the bar since there are different kinds, but these numbers should be pretty close.
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