Monday, June 29, 2009
Quote of the Week
"I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy." ~Og Mandino
Thursday, June 25, 2009
Workout of the Week
Doin' it Tabata-style:
*alternate these every 20 seconds x 4*
Squat jump
Renegade pushups
*20 secs r leg, then 20 secs clam, 20 secs l leg, REPEAT ALL x 3*
Split squat w/biceps curls
Clam ab crunch w/dumbbell chest press
*20 secs ea leg x 4 ea*
One-leg squat
*alternate these every 20 seconds x 4*
*Dbl-arm bentover row
Side plank w/hip dips
Dynamic warmup 8-10 minutes. Rest only as necessary between sets. Finish with cooldown/stretch.
*alternate these every 20 seconds x 4*
Squat jump
Renegade pushups
*20 secs r leg, then 20 secs clam, 20 secs l leg, REPEAT ALL x 3*
Split squat w/biceps curls
Clam ab crunch w/dumbbell chest press
*20 secs ea leg x 4 ea*
One-leg squat
*alternate these every 20 seconds x 4*
*Dbl-arm bentover row
Side plank w/hip dips
Dynamic warmup 8-10 minutes. Rest only as necessary between sets. Finish with cooldown/stretch.
Thursday, June 11, 2009
UBC Workout of the Week
Super Supersets:
Tubing rows
Biceps curl (tubing)
Split squat w/lateral raise (tubing)
Chin-ups
Pushups
Bench hops
Triceps Dips
Pullups
One-leg squat
Crab lifts
Hover/plank
Clam lifts
After dynamic warm up, do each superset 2-3 times, 12-15 reps each exercise. Finish with cool down/stretch.
Tubing rows
Biceps curl (tubing)
Split squat w/lateral raise (tubing)
Chin-ups
Pushups
Bench hops
Triceps Dips
Pullups
One-leg squat
Crab lifts
Hover/plank
Clam lifts
After dynamic warm up, do each superset 2-3 times, 12-15 reps each exercise. Finish with cool down/stretch.
Wednesday, June 10, 2009
What are supersets?
A super set is a workout in which you do two or more exercises back to back with little rest in between. It can be a great way to break through plateaus, burn calories, increase your intensity and endurance, and overload your muscles to facilitate the training effect (aka build/"tone"/strengthen).
Supersetting is especially beneficial when you are short on time but still need to get it all in. A simple example is to do a couple of push/pull exercises for your upper body followed by a lower body exercise.
For example:
pushups/pullups/squats
or
triceps dips/biceps curl/fwd lunge
You could also do an upper body/lower body combo, ie chest flye/split squat. One benefit of this type of split is that one half of the body "rests" and recovers while the other half works.
There are endless ways to put together supersets. The "trick" is to know your purpose and design your program accordingly. Check back tomorrow for our Thursday Workout of the Week tomorrow. Supersets included.
Supersetting is especially beneficial when you are short on time but still need to get it all in. A simple example is to do a couple of push/pull exercises for your upper body followed by a lower body exercise.
For example:
pushups/pullups/squats
or
triceps dips/biceps curl/fwd lunge
You could also do an upper body/lower body combo, ie chest flye/split squat. One benefit of this type of split is that one half of the body "rests" and recovers while the other half works.
There are endless ways to put together supersets. The "trick" is to know your purpose and design your program accordingly. Check back tomorrow for our Thursday Workout of the Week tomorrow. Supersets included.
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