Fitness · Health

Fitness Saturday: Avoiding Fitness Trends — Quality vs Quantity

SquatBicep1

SquatBicep2

3. Squats with Bicep Curls: Stand with your feet parallel and slightly wider than your hips. Hold a dumbbell in each hand. Bend your legs like you are going to sit in a chair (no more than 90 degree bend in the legs) and feel your weight over your heels. As you squat, curl the dumbbells to your chest. As you stand up out of the squat, lower the dumbbells back down. Choose a weight for the dumbbells so that you can do at least ten repetitions with control.

Reverse Fly1

Reverse Fly2

4. Reverse Flyes: Using an exercise tubing (in a gym you could use a cable machine), attach a door anchor to the middle of the tubing and close it in a door jamb at chest height. Keep your arms straight and reach them out to the sides and back to work your upper back and real deltoids. Return the arms forward with control. Use a medium to light resistance tubing so you can do at least ten repetitions.

Calisthenic Break: Do 30 jumping jacks. If bouncing up and down on your toes is uncomfortable, do 40 alternating high knee lifts.

Rest and recover. Then repeat the circuit several times depending on how you feel.

Remember, this is just an example and not necessarily recommended for you individually. Please get permission from your physician to begin any exercise program and be careful.

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