Hi Hungry Friends! I’m again this week with one thing I haven’t shared in an extended, very long time: a brand new power exercise. Specifically, a higher physique and core power exercise!
Part of the rationale I haven’t shared a power exercise in a very long time is as a result of I haven’t completed power exercises persistently since … properly truthfully, I can’t even keep in mind when!
And by that I imply, I haven’t been working with weights within the fitness center as a result of whereas we have been in NYC I selected to economize by not having a health club membership and focusing primarily on operating exercises and body weight power exercises that I used to be capable of do at residence with none gear. Lower-body power training (e.g., lunges, squats, and so forth.) was undoubtedly an enormous focus for me throughout half-marathon training by way of the primary half of this yr, however with that, I undoubtedly uncared for my higher physique power.
But now, our new condominium complicated has it’s personal health club and you may guess your butt I’ve already taken benefit of it and I’m tremendous pumped to get again to a real complete physique exercise routine and a few basic power training exercises just like the one I’m about to share right here.
This specific exercise is a circuit exercise, which signifies that you progress from one exercise to the subsequent with none relaxation in between. I want this sort of power training over extra conventional power training as a result of I get bored ready for a minute or so between units and really feel like I’m not optimizing my exercise time effectively.
With circuit exercises, you retain shifting and dealing totally different muscle areas for an extended time period earlier than taking break to relaxation. You’ll discover that I wrote 1 minute relaxation between every circuit (a circuit is one spherical of the group of exercises listed collectively, BTW), however everyone seems to be totally different and at totally different levels of their fitness journey, so for those who want extra, take it. You ought to really feel rested and able to begin your subsequent circuit earlier than getting again to work. Good type is far more necessary than getting the exercise accomplished as shortly as you probably can!
For weights, use what feels doable however barely difficult for you. Like I stated, everyone seems to be at a special level of their fitness journey, so we’re all going to be utilizing totally different weights. A great way to gauge in case you’re utilizing the right weight is when the final 2-Three reps of an exercise really feel fairly troublesome. Not a lot with the intention to’t full them, however simply sufficient so that you simply actually need to focus and provides a bit additional effort to get them accomplished.
It’s all the time higher to start out out lighter with a weight you already know you’ll be able to deal with after which, if that feels to straightforward you possibly can improve to one thing heavier for the subsequent set. Make sense?
OK, now that we’ve the fundamentals out of the best way, right here’s your Upper Body and Core Strength Workout!
In case you’re not sure: under are hyperlinks to tutorials for the way to do every exercise!
Dumbbell Overhead Press
Dumbbell Overhead Tricep Extension
Captain’s Chair Knee Ups
High-Plank Alternating Knee Tucks
Dumbbell Chest Press
Bent-Over Reverse Dumbbell Fly
Dumbbell Tricep Kickback
This exercise is sweet for constructing higher physique and core power and would ideally be executed 1 or 2 occasions per week for a interval of 6 to eight weeks, growing your weight for every exercise each 2 weeks or so.
Are there any exercises that you simply actually take pleasure in that you simply haven’t carried out shortly? I’d love to listen to what you’re as much as within the fitness center and what you favourite varieties of exercises are!