Thursday, June 22, 2017

Recovery Road: “Strength” Workout 1

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exercise-bandWhy did I put “Strength” in quotes? Because this workout really should be called “Reintroducing the Body to Strength Training Movements,” but that’s a really long, horrible blog post title.

Yes, this workout was SUPER light because it had to be given that it was my first in 7 weeks. For 4 weeks, I wasn’t even allowed to pick up a full Brita pitcher, so I really have to ease in (I repeat to myself again and again so I don’t overdo it).

I used my 20-Minute Full Body Exercise Band Workout as a base for this workout and modified the heck out of it to make it easier. I only used the strength moves and didn’t do the cardio intervals so that I could keep the intensity very low. I walked briskly for 20 minutes afterwards to get some light cardio in.

Here’s what I did. When I used a band, it was the ultra-light one:

5-minute warm-upĀ  – marching in place & active stretching

Circuit 1:
-15 half-squats
-15 shoulder presses w/band
-10 exercise ball heel presses on each leg (for hamstrings–I’ll have to do a video to demonstrate this soon!)
-20 pushups against smith bar (essentially slightly more challenging than wall pushups)
-10 lunges on each leg
–20 rows w/band
-25 crunches

Circuit 2
-15 full squats
-15 lateral raises w/band
-12 exercise ball heel presses on each leg
-20 pushups against smith bar
-20 cable rows @ 40 lbs
-30 standing cross crunches

Circuit 3
-15 full squats
-20 pushups against smith bar
-20 cable rows @ 40 lbs
-20 bicep curls w/band
-20 tricep rope pulldowns at 30 lbs
-30 standing cross crunches
-16 lateral/front raises
-20 bicep curls w/band
-20 tricep rope pulldowns at 30 lbs
-15 hinges (for abs)
-20 bicep curls w/band
-20 tricep rope pulldowns at 30 lbs

Or something like that! It looks like a lot, but since this was all very light, I breezed through it in about 25 minutes and had plenty left in the tank for my walk.

–Laura DeLallo, Founder, Living Fit
(Laura is a certified personal trainer and weight management consultant. Want to train with her? Visit Personal Training at Living Fit. Want to learn more about her? Visit the About page.)

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