Hey guys, I'm sure you're having fun and feeling great. Here are a couple more great Zumba workouts just for you. All you need is your smart device, an open space and you're ready to go!! Remember stretching and warming up before your workout is vital to reduce injury and hydrating the body is key. No need for those energy drinks with loaded sugar, regular room temperature water is excellent. Deep breaths allow proper oxygen flow.
Why shift to free weights? Although weight machines are good for helping novices begin strength training for the first time, after a few weeks on the machines you will need more variety of muscle movement, or risk becoming both sore & bored. Free weights exercises are “functional”, meaning they more accurately mimic the motions that humans engage in real life, allowing proper movement.Do 3 sets of 8-12 reps for each
exercise, or modify this number according to your fitness level.
UPPER BODY
Bench Press (chest & arms): Lay on a flat or incline bench
press station. Grip the barbell at shoulder-width, bring it down to your chest,
then push back up to full arm extension.
Military Press (shoulders & arms): Done either sitting or
standing, hold either a barbell or two dumbbells at shoulder-height. Press the
weight up & overhead to full arm extension, then lower the weight back down
to your starting position.
Barbell Row (arms & back): Stand with your feet slightly wider
than shoulder-width apart and grip the barbell with your arms close to the
outside of each leg. Bend your knees slightly, and lean the torso forward from
the hips to initiate the starting position. From there, pull the barbell up to
your chest, then let it back down to a hang.
CORE
Deadlift (pretty much everything): Begin with your feet hip-width
apart, standing in front of a barbell that is resting on the ground. Bend your
knees & hinge forward at the hips to grip the barbell, then straighten your
knees and stand upright, bringing the barbell off the ground. It is important
to keep your back straight, and the barbell close to your legs while
deadlifting.
Decline sit up (abs): Lay with your back against a decline bench,
holding a small dumbbell in each hand. Place your hands where you feel
comfortable for sit ups (across the chest, behind the head), and perform your
sit-ups as you normally would.
LOWER BODY
Back Squat (glutes, legs, core): At the squat rack, place the
barbell over your shoulders, squeezing your shoulder blades together to make a
“shelf” for the weight with your upper back. Holding that in place, bend your
knees and squat to parallel or below parallel, then rise back up.
Power Clean(legs, core): Begin the lift with a deadlift
movement, bringing the barbell from the ground up to a standing position. Then,
with the help of a hip-thrust, bring the weight up to your shoulders, rotating
your hands & arms underneath the bar, and catching it with a slight dip in
the knees.
Lunges (glutes, hamstrings, quads): Stand and hold a dumbbell in
each hand, with your arms at your sides. Step forward with one foot, bending
your front leg to a 90 degree angle, lowering yourself down until your back
knee lightly brushes the floor before standing up.
No equipment? No time for gym? Well guess what, here are some great exercises which can be done at home and no cost. Remember, breathing and proper form is vital for any exercise. Just follow these 10 simple exercises and you will be on your way to the body you crave.
*Ensure that you stretch and warm up to prevent risk of injury*
