Thursday, February 26, 2015

Rob's Terrific 20 - Day #20

Rob's Terrific 20 
Day #20 Friday, February 27th

Workout focus BICEPS

  • EZ Curls Bar 3x10 
  • Hammer Curls 3x10
  • Alternate Curls 3x10
  • Cardio - 30 minutes of your choice
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
EZ Curls Bar
  1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
  2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
  3. Grip the EZ curl bar with an underhand grip at shoulder width.
  4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
  5. Lower the bar by extending your arms back to the starting position.
    Notes: This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don’t “swing” your arms to move the weight.  By returning to the start position slowly, you are keeping tension on the bicep working it in both directions.   This exercise can also be performed a pair of dumbbells or using one arm at a time.

Hammer Curls
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

  9. Note: There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.

Alternate Curls
  1. Set up an incline bench at 45 degrees.
  2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
  3. Put your arms down by your side with your palms facing in to your body.
  4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
  5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
  6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

  7. Note: You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right…)

Wednesday, February 25, 2015

Rob's Terrific 20 - Day #19 - Thurs. Feb. 26

Rob's Terrific 20 
Day #19 Thursday, February 26th

Workout focus CHESTS
Push Up Series 
  • Regular 2x10
  • Claps 2x10
  • Close Grip 2x10

  • Rower x 20 minutes 
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Tuesday, February 24, 2015

Rob's Terrific 20 - Day #18 - Wednesday, February 25th

Rob's Terrific 20 
Day #18 Wednesday, February 25th

Workout focus BACK
  • Assisted Pull Ups x 25 total
  • Bike 15 minutes
  • Elliptical 15 minutes
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Assisted Pull Ups
  1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

  7. Note: By using a wide grip, your lats (Latimus dorsi) are doing most of the lift, rather than your biceps.



  8. It doesn’t matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight.



  9. You can use a partner or “spotter” to lift your legs slightly if you are a beginner or if you need help completing the last few repetitions of your set.

Rob's Terrific 20 - Day #17 - Tuesday, February 24th

Rob's Terrific 20 
Day #17 Tuesday, February 24th

Workout focus LEGS AND SHOULDERS
  • Bodyweight Jump Squats 4x10
  • Lunges 3x10
  • Deltoid Push Ups 3x10
  • Mountain Climbers x100
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Body Weight Jump Squats
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat

Lunges
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Deltoid Push Up












Mountain Climbers
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.

Sunday, February 22, 2015

Rob's Terrific 20 - Day #16 - Mon, February 23rd

Rob's Terrific 20 
Day #16 Monday, February 23rd

Workout focus TRICEPS
  • Bench Dips 5x5
  • Push Downs on Machine
  • Jump Rope 10x30 seconds
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Bench Dips
  1. Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
  2. Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
  3. Place the heels of your feet on the other bench. Keep your legs fully extended.  This is the start position.
  4. Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
  5. Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat.

Push Downs
  1. Set up a cable station with a straight bar on attached to the top pulley.
  2. Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
  3. Position your feet shoulder width apart,with knees slightly bent for stability.
  4. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
  5. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
  6. Return to the start position moving your forearms only. Hold for a count of one then repeat.

  7. Note: Do not move your elbows or swing your hips for momentum during this movement.

Friday, February 20, 2015

Rob's Terrific 20 - Day #15- Fri, February 20th

Rob's Terrific 20 
Day #15 Friday, February 20th

Workout focus CHEST
  • Push Ups 2x10 (2x4 with clap - be daring and try it if you are ready)
  • Flys 3x10
  • Rower x 12 minutes
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Push Up
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Flys
  1. Set up an incline bench at about 30 degrees.
  2. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
  3. Make sure you keep your back flat and your shoulders pushed back
  4. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
  5. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
  6. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
  7. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
  8. Repeat

Thursday, February 19, 2015

Rob's Terrific 20 - Day #14 - Thurs, February 19th

Rob's Terrific 20 
Day #14 Thursday, February 19th

Workout focus BACK
  • Assisted Pull Ups 5x maximum reps (do as many reps as you can)
  • Bent Over Row 3x10
  • Bike x 20 minutes
  • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Pull Ups (be sure to ask Rob about how to use the assisted pull up bands)
  1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.
Note: By using a wide grip, your lats (Latimus dorsi) are doing most of the lift, rather than your biceps.  It doesn’t matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight.  You can use a partner or “spotter” to lift your legs slightly if you are a beginner or if you need help completing the last few repetitions of your set.  As your strength increases, you can add weight by using a weight belt.

Bent Over Row
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.