Fitspire: Strength Training Workout

Deadlifting 95lbs #workout #deadlift #sweat #health #healthy #fit #fitness #fitgirl #weight #gym

A post shared by Taylor Waines (@livelovefitspire) on

I’m going to let you in on my workout of the day today. My workout was done at the gym however, if at home you can alter the workout with dumbbells, or change the weight accordingly.

Stretch:

My workout began with 20 minutes of mobility and soft tissue work. Using a foam roller, while lying on your back with the roller just below your shoulders reach your arms over your head and slowly move back and forth on the roller to loosen tight areas. Continue to do this all the way down your body  doing both the insides and outsides of your legs. Following this i stood against a wall with a lacrosse ball behind me and slowly moved around finding tight areas and worked to loosen them, such as shoulder areas and hips.

Warm-up: (look at previous fitspire post for general warm up)

https://livelovefitspire.wordpress.com/2014/07/12/fitspire/

Leg Kicks

Lunge Step

Leg & Arm Reach

Knee Swings

Circuit:

Deadlift- with a flat back pick up the bar (dumbbells) and stand erect, make sure to keep your arms straight and use your legs and hips to stand up. Slowly return to starting position and continue motion. Do 6 sets of 5, mine were done at 95lbs but you may vary weight accordingly.

Overhead Press- Starting with barbell (dumbbell) resting on collar bone and chin back, push weight over your head. The weight should end up behind your ears with your arms fully extended, and your head should be further forward. Repeat this exercise 6 times in sets of 5, mine were done at 35lbs, again alter accordingly.

Kettle Bell Swings- holding the kettle bell (dumbbell) in your hands bend at the knees. Keeping your chest up stand erect and swing the kettle bell up to your chest, return back to bent position. Do 6 sets of 15, mine were at 20lbs, alter accordingly.

The focus today was posterior chain and opening up the shoulders. Prior to any workout if possible use the above stretch guide to loosen up, this will help immensely with how much you can do in your workout. Again each exercise can be altered by weights, sets, or reps. Feedback and comments on the workout are always welcome.

Stay Fit Bloggers,

-E.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s