Are you ready to continue to take it up a notch! I am! Part 3 is a continuation of our workout session and these ladies are doing wonders with me! As a book worm with limited athletic prowess, I never developed visible muscles. I always exercised whether it was hiking, dancing, swimming or playing tennis, but that’s pretty much where it ended. As we get older, strength training is important for our bones, balance, and overall fitness.
Getting Fit – Take It Up a Notch
When I started working out with Diane and Karen, I was only at one pound weights. Although minimal, it was where I was to ensure I did not hurt myself. I am happy to report that I am now using 5 pound weights! Not only can you see my triceps, but my biceps and back muscles as well! Yes!! If I can do it, just about anyone can, but before starting anything new, please check with your physician to make sure you can. And if anything hurts, STOP IMMEDIATELY!
Remember the Rules of the Workout before you begin in Getting Fit – Taking It Up A Notch.
These next three exercises are a part of our current session written by Diane Foley, Physical Therapist.
6. Side Step On 8 Inch Step:
Side Step Up
Advanced: Take a side step up onto an 8 inch step with each foot. Slowly step down one leg at a time.
Newbie: Stand up tall, slowly lift one foot to the side and touch your toes on an 8 inch step. Slowly return to the beginning position. Work on your balance and progress to stepping up onto a low (3 to 5 inch) step.
7. Tricep Extension
Taking It Up A Notch Part 3
Advanced: Begin by kneeling on the ground with your body balancing on your knees and your body bent slightly forward. Grab weights in each hand, place your arms by your side with your elbows fully bent. Weights should be up by your shoulders. While bent forward and keeping your elbows by your side, slowly straighten your arms extending the weights behind you. Hold for one second and return to the beginning position.
Newbie: While kneeling on the ground (balancing on your shins instead of your knees) and bending slightly forward, do the exact same exercise.
8. Lunge with Bicep Curl
Squat Bicep Curl
Advanced: Begin in the standing position, holding weights by your side.. Step forward and lunge until your back knee touches the ground slightly. Push back with the front leg to the beginning position and switch sides. While lunging forward, bend elbows and curl the hand weights up to your shoulders. Bring the weights back down to the beginning position when you push your front leg back to the beginning position. If it is too difficult coordinating the arms and legs, then you can do the bicep curl between lunges.
Note: Be sure to keep the front knee in line or behind the front foot when lunging forward. Bending the knee past your front foot places too much stress on the knee and can cause injury.
Newbie: Perform the lunge with bicep curl as stated above, however, limit the amount of knee bend to tolerance and perform the bicep curls between lunges. An alternative to the lunge is the squat.
Stay tuned for the next exercises and ENJOY THE RESULTS!
What is your motivation?
