“Drop 10 pounds by summer” Exercise Program: Week 5
May 1, 2013 - By Karine Larose, M.Sc.
This week, we crank up the intensity! To do so, you will perform the same muscular program as last week (presented below), but using the circuit method, going from one exercise to another without pause. For the first exercise, complete as many repetitions as you can within 45 seconds, then move on to the next exercise for another 45 seconds, and so on. Once you have completed the circuit, take a 1- to 2-minute break, and then repeat the circuit a second time, ideally a third. Remember that the last repetitions should be very hard to complete, but still be performed correctly.
For cardiovascular training, keep alternating the two types of training, that is, “continuous” sessions and “intervals”. For the continuous sessions, you will need to maintain a moderate intensity between 70 to 75 % of your maximum heart rate (Max HR). For the sessions involving intervals, you will alternate between periods of 6 minutes that use 85-90 % of your Max HR, and periods of 3 minutes that use 70-75 % of your Max HR. Do not forget that your Max HR, that is, your maximum intensity (100 %) is calculated by subtracting your age from 220. To find the desired intensity, multiply the desired intensity percentage with your Max HR, and you will get your target heart rate. Once again, choose cardiovascular activities that you enjoy.
Do not forget to begin each session with a 5-minute dynamic warm up, and finish with a 3- to 5-minute cool down.
Exercise 1 : Sumo squat with dumbbells
Standing with the feet twice as wide as the hips, turned out to a 45o angle, bend the knees to 90o . Then straighten the legs completely without locking the knees.
Exercise 2 : Front lunges with ball
With the top of the back foot resting on the ball, bend the front knee without leaning forwards, then fully extend the front leg without locking the knee. The knee must not move beyond the toes when bending.
Exercise 3 : Fly with ball and dumbbells
Rest the shoulder blades on the ball and hold the dumbbells above the chest with a hammer grip. Keeping the elbows slightly bent, open the arms until the dumbbells are at shoulder height. Return to the starting position.
Exercise 4: Reverse fly with ball and dumbbells
With the chest resting on the ball, arms extended towards the floor, raise the arms (horizontal extension) until they are parallel to the floor, squeezing the shoulder blades together at the top of the movement.
Exercise 5 : Standing front raise with dumbbells
Arms extended towards the floor, with slightly flexed elbows, holding the dumbbells with a hammer grip, raise the arms to the front until the weights reach shoulder height. Avoid leaning backwards.
Exercise 6 : Concentration curl with ball and dumbells
With your elbow inside of the knee, flex the forearm until the dumbbell reaches chest height. Return to the starting position.
Exercise 7 : Lying tricep extension with ball and dumbells
Resting the shoulder blades on the ball, holding the dumbbells above the eyes with a hammer grip, bend the elbows to a 90o angle, then fully extend the arms without locking the elbows. Keep the elbows close together throughout the movement.
Exercise 8 : Superman
Lying on your stomach, extend one arm and the opposite leg with slight back extension. Alternate sides. Avoid this exercise if you have back problems.
Exercise 9 : Ball transfer
From a “V” position, holding the ball in the hands, raise the arms and legs into a pike position and grasp the ball between the ankles. Return the arms and legs to the “V” position and repeat the exercise transferring the ball back to hands.
By Karine Larose
"Drop 10 pounds by summer" Exercise Program: Week 5 is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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