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Free Workout of The Week

MEN’s Workout of the Week (Via “Men’s Fitness”)

DIRECTIONS
Perform all “A” exercises, then all “B” exercises, then all “C” exercises.

THE WORKOUT

A1) Feet-Elevated Pike Pushup,
Sets
: 4
Reps: 12
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl
Sets: 6

Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6 

Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

Women’s Workout of the Week (via Ashley Ntansah)

These moves, designed by Ashley Ntansah, personal-training manager at Club  Fitness in New York City, target your entire abdominal wall, especially the transverse abdominis—the midsection muscle that pulls in your belly like a corset. And this sexy abs workout does more than just firm your core: You’ll feel it (and see results!) in your shoulders, legs, and glutes as well.

Complete these moves in order, resting for 30 seconds between exercises. Repeat the circuit so you do two sets of each move. Do the workout two or three times a week, on nonconsecutive days, and you won’t need your Spanx this season.

MOVE 1Plank with Glute Squeeze
0912-plank-glute-squeeze.jpg
Get on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line. Contract your abs and glutes—tightly. Hold this for 15 seconds, then rest by lowering your knees to the ground for five seconds. That’s one rep. Do 10.

MOVE 2Oblique V-Up
0912-oblique-v-up.jpg
Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head (a). Lift your straight legs off the floor, bringing your torso toward your legs (b). Slowly return to start. That’s one rep. Do 15 to 25 reps on each side.

MOVE 3Rotating Superwoman
0912-rotating-superwoman.jpg
Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about six inches off the ground (a). Hold for 15 seconds. Then roll onto your belly, keeping your arms and legs off the ground, as if you’re flying (b). Hold for 15 seconds, then roll back. That’s one rep. Repeat five or six times.

MOVE 4Rock ‘n’ Raise
0912-rock-raise.jpg
Lie on your back with your arms at your sides, knees pointed outward, and soles of your feet touching (a). Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling and your hips are slightly off the floor (b). Slowly return to start. That’s one rep. Do 15 to 25.
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