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Valentine's Day Workout
Posted on Feb 3rd 2010 1:00PM by Joe DowdellFiled Under: Fitness, Your Personal Trainer: Joe Dowdell
I realize this isn't a lot of time, I'm at a normal weight but I'd like to look more toned in some nice lingerie for Valentine's Day (and beyond!) What can I do to firm up my back, butt and chest?
Well, Valentine's Day is definitely an important day to want to look extra good, especially if you are planning on sharing that day with someone special. Since you only have two weeks before the big day, and your concerns are your butt, back and chest, I would suggest performing the following exercises in a circuit-like manner. In other words, you will perform one set of each exercise with up to 15 seconds rest between each exercise, except the last one, which you will rest two minutes before repeating the circuit 2-3 more times. Note: Perform this routine three times per week on non-consecutive days.
The Exercise Prescription: Perform 3-4 sets of 8-10 repetitions. You will take one second to rise up; hold for 3-5 seconds; then take two seconds to lower yourself. Repeat for the prescribed repetitions.
The Movement: Supine Glute Bridge
Lie on the floor so that you are facing the ceiling; your knees bent; your feet are flat on the floor and your arms are extended away from the body at about a 45 degree angle with your palms facing up. Before you actually begin pull your toes up toward your shins so that only your heels are in contact with the floor (Pic. 1: Glute Bridge, Bottom Position).
Next, raise your hips so that your knees, hips and shoulders form a straight line. Pause for 3-5 seconds in this position and return to the start position (Pic. 2: Glute Bridge, Top Position). Make sure that you push down through your heels and squeeze your butt as you lift your hips.
The Exercise Prescription: Perform 3-4 sets of up to 12 repetitions (normal or modified position) of push ups. You will take two second to lower yourself; slight pause in the bottom position; then take one second to raise yourself. Repeat for the prescribed repetitions.
The Movement: Push Ups
Position yourself so that your hands are on the floor in line with your shoulders and slightly wider than shoulder width and that your feet are close together and you are on your toes. Make sure that your body is in a straight line from the ankle to the head. Tighten your glutes and your abs throughout the entire set (Pic. 3: Push Up, Top Position).
Begin by lowering yourself until your chest is a few inches from the floor; pause briefly and then push yourself back to the starting position. As you descend your upper arms should move so that they form a 45-degree angle to your upper body. Your head should stay in the same alignment from the beginning of the set to the end of the set. Do not drop you hips and keep your abs tight (Pic. 4: Push Up, Bottom Position). If your hips begin to drop, either stop the set immediately or switch to the modified push up position with the knees on the floor and continue (Pic. 5: Push Up, Modified Push Up Position).
The Exercise Prescription: Perform 3-4 sets of 10-12 dumbbell row repetitions per side. All reps should be completed on one side then switch to the other side. You will take 1 second to raise the dumbbell up; hold for one second; then take two seconds to lower the dumbbell. Repeat for the prescribed repetitions.
The Movement: Single Arm Dumbbell Rows
Grab a dumbbell in your left hand and place your right hand on the bench or chair in front of you. Bend at your hips and keep a slightly Lordotic (i.e., arched) lower back position. Your feet should be about hip width apart. Let the dumbbell hang at arms length and your palm facing in toward your body (Pic. 5: Single Arm DB Row, Bottom Position).
As you row the weight, keep the elbow close to your body and pause for a second in the top, contracted position (Pic. 6: Single Arm DB Row, Top Position) and then return to the start position.
The Exercise Prescription: Jog in place for 30-60 seconds depending on your fitness level.
The Movement: Jog In Place
This is pretty self-explanatory. Just begin to jog in place and make sure you keep a nice upright posture.You don't have to lift your feet that high if you don't want to (Pic. 7 Jog in Place for the beginner). But, if you are capable of doing the high knee version, it will get your heart rate elevated even more.
Well, Valentine's Day is definitely an important day to want to look extra good, especially if you are planning on sharing that day with someone special. Since you only have two weeks before the big day, and your concerns are your butt, back and chest, I would suggest performing the following exercises in a circuit-like manner. In other words, you will perform one set of each exercise with up to 15 seconds rest between each exercise, except the last one, which you will rest two minutes before repeating the circuit 2-3 more times. Note: Perform this routine three times per week on non-consecutive days.
The Exercise Prescription: Perform 3-4 sets of 8-10 repetitions. You will take one second to rise up; hold for 3-5 seconds; then take two seconds to lower yourself. Repeat for the prescribed repetitions.
The Movement: Supine Glute Bridge
Lie on the floor so that you are facing the ceiling; your knees bent; your feet are flat on the floor and your arms are extended away from the body at about a 45 degree angle with your palms facing up. Before you actually begin pull your toes up toward your shins so that only your heels are in contact with the floor (Pic. 1: Glute Bridge, Bottom Position).
Next, raise your hips so that your knees, hips and shoulders form a straight line. Pause for 3-5 seconds in this position and return to the start position (Pic. 2: Glute Bridge, Top Position). Make sure that you push down through your heels and squeeze your butt as you lift your hips.
The Movement: Push Ups
Position yourself so that your hands are on the floor in line with your shoulders and slightly wider than shoulder width and that your feet are close together and you are on your toes. Make sure that your body is in a straight line from the ankle to the head. Tighten your glutes and your abs throughout the entire set (Pic. 3: Push Up, Top Position).
The Exercise Prescription: Perform 3-4 sets of 10-12 dumbbell row repetitions per side. All reps should be completed on one side then switch to the other side. You will take 1 second to raise the dumbbell up; hold for one second; then take two seconds to lower the dumbbell. Repeat for the prescribed repetitions.
The Movement: Single Arm Dumbbell Rows
Grab a dumbbell in your left hand and place your right hand on the bench or chair in front of you. Bend at your hips and keep a slightly Lordotic (i.e., arched) lower back position. Your feet should be about hip width apart. Let the dumbbell hang at arms length and your palm facing in toward your body (Pic. 5: Single Arm DB Row, Bottom Position).
As you row the weight, keep the elbow close to your body and pause for a second in the top, contracted position (Pic. 6: Single Arm DB Row, Top Position) and then return to the start position.
The Exercise Prescription: Jog in place for 30-60 seconds depending on your fitness level.
The Movement: Jog In Place
This is pretty self-explanatory. Just begin to jog in place and make sure you keep a nice upright posture.You don't have to lift your feet that high if you don't want to (Pic. 7 Jog in Place for the beginner). But, if you are capable of doing the high knee version, it will get your heart rate elevated even more.
