Strength Training Circuit 2
At Results Driven, our first recommendation for meeting any fitness goal is resistance training. This style of exercise combines appropriate “weight lifting” movements to engage as many joints and muscles as possible. Using this approach burns more calories than any treadmill, in less time, and encouraging the person to build a stronger body.
In our small group training, we combine one upper body and lower body movement, combined with a recovery or core exercise. Members perform this circuit for 10 minutes and are asked to follow either their MyZone Heart Rate Monitor or their breath to determine rest. Working yourself to a pant has it’s place, but when you’re trying to focus on learning a skill or lifting something heavy, having a steady heartbeat is optimal.
1... Grab a weight;
2... Start by pushing your knees out, keeping the ball of the foot and heel connected to the floor;
3... Sit back slightly, as if aiming to sit on a curb and go down as deep as you can with tension;
4... Find the bottom of the squat and maintain tension, pulling your hips apart from deep in the socket.
5... Push your feet through the floor, exhaling, to drive you back up to standing.
1… With rings or TRX in hand, with straight arms, walk your feet in towards the wall.
2… Find your tension. Squeeze your quads and butt to find a nice plank (straight line from shoulders to heels). Take a deep breath in.
3… Exhale as you slowly pull your chest to the rings, concentrating on pulling your shoulder blades down and across your back.
4… Pause at the top, maintaining tension.
5… Instead of just lowering yourself down, ACTIVELY push the rings away. This will create even more tension and set you up for a quality next rep.
Half Kneel Lift
1... Take hold of a weight, resistance band or cable.
2... Start by kneeling with one knee up and one knee down and the weight on the down knee side.
3... Bring the weight to your bottom rib, then raise it to eyebrow high, across your body.
4... Pause, then bring the weight back to your bottom rib, then back to the floor.