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Day 5
Legs - Core
Todays focus is more legs and core. These glute and hamstring exercises will help you gain so much strength!
A strong back is needed for heavy squats. Strong shoulders are needed for heavy deadlifts! Not only did my bench pressing increase after concentrating on my shoulder strength and stamina, my deadlift increased too.
When my deadlift increased, I was able to run faster!
..the body is still working as one machine.
Today is all about using Barbells, Dumbbells and a flat bench.
These workouts are designed to keep your heart rate up but keep you close to the same area of the gym each day so social distancing won’t disturb your workout.
For each superset choose a moderate weight, a weight you know you can move pretty easily in the beginning. Perform 12 to 15 reps of each movement depending on how you feel today and then do the 30 second cardio and try to keep the same intensity throughout each set. Take a short rest and then continue through 3 to 4 sets, again depending on how you are feeling this day. If the weight you started with seems too easy, you can increase the weight in small increments each set.
Superset One
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Deadlift
Standing in front of a barbell with feet hip width apart, keep your core tight, your shoulders down and back, hinge at your hips, and grab the bar with your hands just outside hip width. Keeping your arms straight, back straight, shoulders up, and shoulder blades down your back and together, push the floor away with your feet and stand up tall pulling through your hamstrings and glutes to stand, keeping the bar close to your body. Control the bar back down, keeping it close to your body as you do so.
Barbell Rollout
Your gym might have an ab roller so you could use that as well. But if not, use a barbell with plates in either side. From a kneeling position grab the bar with your hands no wider than shoulder width apart, stay tight in your core and roll the bar out away from you. Keeping your arms straight through the whole movement, pull the bar back in toward your knees by crunching your upper body to your lower body until you are upright again.
If your gym has an Ab Roller, or floor sliders, you can used those if desired.
Cardio: Hop Overs
Stand one one side of the barbell with your feet parallel to the bar. Hop sideways over the bar with both feet together, landing with both feet together before rebounding back over.
If jumping over the barbell isn’t for you today, pick a spot on the floor to hop back and forth over. Repeat these with each superset.
You can also skip over, using one foot to get over and then the other follows.
Superset Two
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Stiff Legged Deadlift
Standing in front of a barbell, this time with feet closer together, keep your core tight, your shoulders down and back, hinge at your hips, with very little bend in the knee, and grab the bar with your hands just outside hip width. Keeping your arms straight, back straight, shoulders up, and shoulder blades down your back and together, push the floor away with your feet and stand up tall pulling through your hamstrings and glutes to stand, keeping the bar close to your body. Control the bar back down, keeping it close to your body as you do so.
Alternating V-Up
Lay on your back with your arms over your head and your legs out long. Start the movement by bracing your core and bending at the hips. Keeping your legs and arms straight, reach your right hand and left foot up over the center of your body to meet. Lay back down the way you sat up and repeat on the other side.
Cardio: Hop Overs
Stand one one side of the barbell with your feet parallel to the bar. Hop sideways over the bar with both feet together, landing with both feet together before rebounding back over.
If jumping over the barbell isn’t for you today, pick a spot on the floor to hop back and forth over. Repeat these with each superset.
You can also skip over, using one foot to get over and then the other follows.
Superset Three
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Good Mornings
With a barbell racked on your back and holding it tightly in each hand, hinge at the waist, keeping your legs relatively straight, feet under hips, core tight and back straight, until you feel a slight pull in your hamstrings. Your upper body may come to parallel with the floor or maybe you stop before. Pause and then pull through your hamstrings and glutes to raise your upper body back up. Keep your core tight and your back from rounding.
Overhead Lunges
Press a barbell up overhead, with arms straight and elbows locked out. Engage your core and stand straight with your shoulders down and back. These can be forward stepping or reverse stepping. Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip. Then press through the front foot to stand back up. Switch legs. Each time a knee slightly touches the ground behind you, that is one rep.
Cardio: Hop Overs
Stand one one side of the barbell with your feet parallel to the bar. Hop sideways over the bar with both feet together, landing with both feet together before rebounding back over.
If jumping over the barbell isn’t for you today, pick a spot on the floor to hop back and forth over. Repeat these with each superset.
You can also skip over, using one foot to get over and then the other follows.
Superset Four
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Calf Raises
If your gym has a calf machine, feel free to use that, if not you can use a smith machine with the bar on your back and stand on a riser or plate, or you can hold a dumbbell in one hand and stabilize yourself with the other while standing on a riser or plate. With the front of your foot on the higher surface, let your heels drop toward the floor until you feel a good stretch, then rise back up on your toes using only your calf muscles for momentum. Pause at the bottom when your heels are below your toes, and then again with your heels are above your toes.
Side Bends
Holding a dumbbell in each hand at your sides, stand straight and tall. Slowly lower one dumbbell down the side of your leg while bending at the waist. Pull yourself back up straight using your obliques. Do all reps on one side and then the other.
Cardio: Hop Overs
Stand one one side of the barbell with your feet parallel to the bar. Hop sideways over the bar with both feet together, landing with both feet together before rebounding back over.
If jumping over the barbell isn’t for you today, pick a spot on the floor to hop back and forth over. Repeat these with each superset.
You can also skip over, using one foot to get over and then the other follows.
Want More?
There are many free workouts to choose from at workouts.chelseysue.com
And Most of them, if not all, can be modified to use any piece of equipment you have available to you! Switch up your equipment for the same workout and see what a difference each piece makes!
If you are new to working out or it has been a while since you were consistent, start with doing one workout every other day.
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