Spring Rob's Terrific 20 - Day #8 - Wed, Feb 17th

Rob's Terrific 20 

Day #8: Wednesday, February 17th

Workout focus LEGS + BICEPS

• Leg Press 3x10
• Calf Raises 3x10
• Alternate Dumbbell Curls 3x10
• Jump Rope 4x1 minute
• *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

Leg Press

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Calf Raises

1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
5. Repeat.

Alternate Dumbbell 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.