Move It

[shanmonster]

I just planned out the workout I'll be leading at 6:30 in the morning. If you're so inclined, here it is so you can follow along at home. The workout is divided into three parts: upper body, lower body, and abs. Each section is done three times. The whole thing should take an hour. If we finish early, which I expect we shall, the rest of the hour will be filled with extensive stretching.

Ready? Set? Go.

Upper Body
- push-ups x 20
- dumbbell flies x 20
- bent-over row x 20
- Arnold press x 20
- Dips on exercise ball x 20

Lower Body
- Hindu squat x 20
- Dragon x 20
- Jumping squat x 20
- Walking lunge x 20
- Kneeling lean-back x 20

Abs
- Rope climber crunch x 20
- side plank push-ups x 20
- leg raise x 20
- lay on back, lift heels to ceiling x 20
- plank - 30 seconds
- side planks - 30 seconds

If you don't know what something is, ask.

After I'm through the class, I'm off to Toronto to check out the Winter Fair.

Tonight, I proofread.

Comments

[fourcorners.livejournal.com]

What's the Arnold press and the kneeling lean-back?

[etcet.livejournal.com]

Arnold press: Overhead press with rotation of the arm. Begin with your hands facing your chest, as if you've just finished doing a curl, as you press upwards, rotate your hand outward - your right hand will go clockwise, your left, counter-clockwise - and when you finish, your palms will be facing forward (away from your body).

I'm wondering what the dragon is...

[shanmonster.livejournal.com]

Dragons!

[knightky.livejournal.com]

I'm not familiar with the rope climber crunch.

I imagine dips on the medicine ball are also to help stability in the shoulders?

I would have to be shown how to do a dragon properly again.

[shanmonster.livejournal.com]

Rope climber crunch is a basic crunch except instead of putting your hands at your ears, you pretend you are climbing a rope with your arms, then lower yourself back down the invisible rope again.

The dips are done on a stability ball, not a medicine ball. They work your stabilizer muscles something fierce.

I made a how to video for dragons and posted it earlier in the thread here.

[verdant-hills.livejournal.com]

The dragon demo is great stuff. Maybe you should consider running a web-cam based class.

Thanks for the inspiration.