Home | Strength training

Strength training

by Heather

Get ready ladies, because this post is jam packed with so much information!  You all know I love exercise… running and strength training are probably my most favorite right now.  Well lucky for you, Jess loves strength training too.  Enjoy everything this girl has to share!!

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Hello Get Healthy with Heather readers!! I’d like to say a HUGE thank you to Heather for allowing me to guest post for her. Smile

My name is Jess & I blog at One Chaturanga At A Time.

When she first asked me if I’d be interested in guest posting for her while she’s on vacation, I was obviously SO honored, but I thought, WHAT in the world should I post about? Welllllll, I decided to write a post on something that I am passionate about…

STRENGTH TRAINING!!

I’m going to share with y’all (yep, I live in the south!!) THREE of my FAVORITE/most EFFECTIVE exercises per major body part…HERE WE GOOOOO!!

*Disclaimer: I am NOT a specialist in the area of strength training/exercising is ANY sense of the word. Just your average gym-goer who’s picked up a few tips along the way and loves to research weight lifting!!

A. TRICEPS

1. Triceps dips (unassisted if you can; if you can’t, do assisted—no problem!!)

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2. Cable triceps extensions (focus on FORM..keep elbows close to body and only allow your arms to come parallel in the second half of the exercise)

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3. Chaturanga Triceps Pushups (start on your knees if you can’t do them otherwise)

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B. BICEPS

1. Biceps curls (I know it’s TEMPTING to stick with 5-10 lb. weights, BUT when you are COMFORTABLE lifting, you know it’s time to STEP UP the amount of weight) {Heather here and I totally agree with this statement!} 

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2. Underhand Grip Chin-ups (assisted OR unassisted!! Even if you can only do ONE, go for the unassisted and work from there)

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3. (Negative) Barbell Curls

Biceps Exercises - Strength Exercises for the Biceps(source)

C. CHEST

1. Chest dips

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2. Single Arm Cable Twisting Chest Press (don’t be scared of this because of the name, it’s actually pretty simple!)

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3. Dumbbell Fly’s

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D. BACK (including LATS)

1. Lateral Raises (it may be tempting to go REALLY heavy on these, but back off at first because with HEAVY weights, this exercise would EASILY because dangerous with bad form)

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2. Cable Rows (my all time FAVORITE back exercises…well, one of them!!)

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3. Lateral Pull-downs (again, FORM IS KEY!!)

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E. SHOULDERS

1. Dumbbell Shoulder Presses

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2. Dumbbell Shoulder Shrugs

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3. Dumbbell Front Raises

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F. QUADS

1. Sumo Squats

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2. Static Lunges

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3. Wall Sits (these are a GREAT way to keep tabs on how your building strength-wise!)

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G. GLUTEUS (GLUTES)

1. Glute Kickback (machine)

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2. Stiff-Leg Deadlifts

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3. Leg Presses

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H. HAMSTRINGS

1. Lying Leg Curls

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2. Good-Morning’s

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3. Seated Leg Curls

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I. Calves

1. Calf Raises (machine)

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2. Calf Raises (dumbbell/weighted-plates)

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3. Calf Presses (on leg press machine)

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J. ABDOMINALS

1. Hanging Leg Raises (do tucks if you have to!)

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…..I do NOT look that happy when doing these Winking smile

2. Planks (of ALL variations!)

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3. Russian Twists with Medicine Ball

Medicine Ball Russian Twists(source)

I hope that you all enjoyed this post!! Thanks again, Heather, for letting me guest post!! Open-mouthed smile

Something to do: Pick one muscle group and tell me YOUR favorite exercise(s)!!

{Heather here – for  legs/booty I love plié pulses…. just like I did in my 20 minute lunch time workout.}

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0 comment

Erica June 30, 2011 - 7:08 am

Such a fun guest post! Obviously (being a Body Pump instructor), I am a HUGE strength training fan. My favorite exercise? Lower body=squats, upper body? Pushups or triceps dips

Reply
Allie June 30, 2011 - 8:57 am

I love dips for my triceps!

Reply
Get Healthy with Heather July 3, 2011 - 5:42 am

I love dips too 🙂

Reply
Jess June 30, 2011 - 11:07 am

YAY! Thanks so much 🙂

Reply
Amy June 30, 2011 - 11:18 am

I love working out my shoulders so doing presses, scaption raises, pike pushups are all great! I love deadlifts for my hammies too…they feel great after!

Reply
Kathleen @ KatsHealthCorner June 30, 2011 - 2:16 pm

I really love working my abs. 🙂 Dolphin Planks are my favorite! 😀

Reply
Athletic James December 12, 2011 - 12:37 am

Inspiring information on improving my athletic performance!

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