elainedispo

Posts Tagged ‘back’

Workout Wednesday: Blogilates Quickie Series

In ♥ & Soul, Community, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 04/22/2015 at 10:00

Once, there was 8-Minute Tae Bo

    (on VHS ~ no less)

Now, there’s 5-Minute Cassey Ho!

#DISPObustAFlow

Around the clock, make your body rock!

Monday Gun Show

2 for Tuesday Booty & Legs

Midweek Midsection

Thursday Total Bod / Friday Fat-Burn Full Bod / Saturday Sweat Sesh

Workout Wednesday: Drop and Give Me …

In ♥ & Soul, Community, Feline Friday, Fitness Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 09/10/2014 at 20:45

20!!!

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How ’bout it?

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Get set to do push-ups: get on plank position with both palms and sets of toes on the ground ~ narrow arm width to work your triceps or wide for your chest, lower yourself then raise yourself back up.

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If my cats are chillaxing on the carpet, then my baseline to meet would be from their spots, and I give them a kiss each time I reach them!

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Take a break from studying (like yours truly ~ after working both jobs today and before teaching Religious Ed at Church today) then go low to the ground!

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When I had my speech students brainstorm topic ideas today, one suggested speaking on different push-up techniques. Therefore,

To be continued…

Workout Wednesday: 1K Double A

In ♥ & Soul, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Travel, Weekly Wonders, Workout Wednesday, Yours Truly on 08/20/2014 at 11:00

Arms and abs are where it’s at!

Actually, more like upper bod ~ arms, shoulders, chest and back ~ plus core ~ abs and lower back ~ to be exact! So, make that haste and blast your bod from shoulders to waist!

Upper Bod

Resistance: pair light dumbbells or water bottles (1 in each hand) for minimal weight during series of reps in these 10 sets

100 W Curls (Biceps) ~ front (1 rep), 45* (1 rep), 90* (1 rep)
100 Tricep Extensions & Presses (alternate 2×25 each)
100 Shoulder Raises
100 Chest Flys & Presses (alternate 2×25 each)
100 Back Lateral Raises & Rows (alternate 2×25 each)

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Core

Resistance: light plate or textbook

100 Oblique Twists ~ standing while holding resistance
100 Bridge Presses ~ laying while raising hips with resistance on tummy

{No weights for remaining series}

100 V-ups ~ hands & legs extended to start then bring together
100 Bicycle Crunches ~ alternate elbows & knees together
100 Side Planks Rainbows ~ full version on hands and feet OR modified on elbows and knees while dropping and lifting hips to the side (alternate 2×25 each)

From my Double A to yours, let’s make it a great Workout Wednesday!!!

Workout Wednesday: 2014 Upper Cut for Upper Bod

In Health, Public Interest, Sports, Weekly Wonders, What's Hot, Workout Wednesday on 04/23/2014 at 08:00

Raise the Roof!

Spring Break has passed, so swimsuit season has been sizzling for a while, and if you want to bust out your bikinis, you must come out on top, from head to toe! This segment of my 2014 series will focus on your upper body: ABC for arms, back and chest!

Bentsen State Park

Wayback Wednesday: Climbing Trees in the RGV 5yrs ago w/well-defined bis!

2014 Upper Cut Upper Bod

Briefing: Stand up for the first arm series (1-3), go into reverse plank (hands and ankles on ground, front facing up] (4), go into full plank [hands and toes on ground, front facing down] to transition from tris to chest (5-6), go onto bench or back for more chest (7), stand back up to complete chest (8), return to full plank for back (9), then stand up again for the remaining for back then back to arms (9-14)! Of course, you can switch up the order per your liking, but I found this arrangement to be quite challenging yet still streamlined smoothly!

Recommended Resistance: light dumbbells or wrist weights for lifting moves

Other Equipment: bench* if available

  1. Upper Cuts: kick this bad boy off by curliing arms up tae-bo style while slightly lunging side to side (20x per arm, both sides = 1 rep) [biceps]
  2. Raise the Roof: pump up both arms at the same time, starting @ 90* angle w/elbow @ shoulder level (20x) [shoulders]
  3. Arm Twists: extend arms out at wingspan, rotating inward then outward (20x) [forearms & upperarms]
  4. Tricep Dips: on reverse plank, dip triceps then lift back to starting positon (20x) [triceps] *bench can come in handy
  5. Tricep Push-Ups: in full plank with hands flat on the ground narrower than shoulder level, as well as toes, keeping back straight, lower body to where chest almost touches the ground then push back up (20x) [tris] 
  6. Chest Push-Ups: in full plank with hands flat on the ground at shoulder level, as well as toes, keeping back straight, lower body to where chest almost touches the ground then push back up (20x) [chest] 
  7. Chest Flys/Gate Goal Posts: start with arms together at 90* angle directly in front of you, then pull apart to contract your chest (20x) [chest]
  8. Chest Press: go onto bench* or back with elbows hinged at chest level, lift resistance then lower (20x) [chest]
  9. Renegade Rows: go back into full plank, then pull arms in one at a time (20x per arm, both sides = 1 rep) ~ add push-ups to the mix if you wish (20x) [back]
  10. T-Bird Deadlift: stand back up with one foot on the ground while lowering resistance & raising the other leg behind you (20x ~ perhaps 10 on one leg, 10 on the other) [back]
  11. Lat Pulldowns: start with arms overhead, pulling down resistance with chest arched and back straight (20x) [back]
  12.  Shoulder Pinches: lean forward with legs hip width apart and arms hinged at hips, pulling resistance back (20x) [back & shoulders] 
  13. Tricep Extensions: lean forward with arms at side, pulling resistance back (20x) [tris]
  14. “W” Curls: stand straight in split stance or legs hip width apart, curl arms directly in front of you, then at 45* angle, then at 90* angle from the side (20x, 1 “W” with all three angles = 1 rep) [bis]

For these previous 2014 routines, please click on the following links:

Stay tuned next week for this last but not least set for your legs!