Week Seven Workouts

instructions:

how to follow your week SEVEN workouts

Perform 4 sets of 12-15 reps using moderate weight. With the additional set we are adding more total volume to your workout, which will increase the demand on your muscles helping to build lean muscles. So you will do the First Exercise for 12-15 reps (1st set), rest 1 min, perform 12-15 reps (2nd set), rest 1 min, perform 12-15 reps (3rd set), rest 1 min, perform 12-15 reps (4th) set. Once you have completed all 4 sets of the Exercise you will move on to the next Exercise and repeat until all exercises are completed.

DAY ONE

Description: 

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.  

Description: 

Begin by standing tall, feet slightly wider than hip-width apart, grasping one weight with both hands in front of your body. Lower into a squat keeping your body weight in your heels and posture tall. As you push to stand tall, keep arms extended, and swing the weight so that it ends above your head. Begin to lower the weight as you lower back into a squat and repeat the movement. Use control and make certain that core is strong throughout this movement. Avoid arching your back when the weight is extended above your head. 

Description: 

Begin by lying on the floor, knees bent at 90 with one weight in your right hand. Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion. Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position.  

Description: 

Hinging slightly forward at the hips, start with dumbbells near your thighs. Moving arms in unison with knuckles facing back, palms forward, slowly lift dumbbells to the side. When you reach shoulder height pause slightly and return to the starting position. Core is strong and engaged and neck is relaxed.  

Heel Tap Crunch

Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl one arm up to your shoulder. Midway through the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement. Alternate this movement between arms until you reach your desired reps.  

Description: 

Lie on your back with two dumbbells directly overhead, palms facing in. Inhale and slowly lower the dumbbells towards your ears. Exhale and use the tricep to extend the arm and bring the dumbbells back to starting position.  

Description:

Begin by lying on your back legs and arms fully extended away from the body. Moving in opposition raise your right leg and left hand away from the floor. Forcefully exhale as you reach them towards each other and crunch. With control lower them back down to the starting position. 

DAY TWO

Description: 

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds.  

Description: 

Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight).  

Description: 

Begin lying on your back with one dumbbell in your right hand. Lift your legs away from the floor at a 45-degree angle. Make certain that your pelvis remains neutral, your core is engaged, and your low back does not arch. Maintaining the leg lift begin to press the dumbbell towards the ceiling. Your elbow should be at almost a 90-degree angle as you push and lower the weight with control.  

Description: 

Begin by standing upright holding dumbbells in each hand by your side. Step behind and across your body with your right leg as if you were "curtsying". Bend your knees and lower your body towards the ground. Posture in upper torso should remain tall and the weights will rest by your sides. Push into both heels to bring your body back upright.  

Description: 

Lie on your side on a bench or mat, holding a dumbbell in your top hand, palm facing body. Exhale and rotate your arm so the the dumbbell is lifted up in a semicircle motion until you reach shoulder height and the dumbbell is pointing straight up. Inhale and slowly lower to starting position.  

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90-degree angle between forearm and upper arm. Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell. Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90-degree angle between forearm and upper arm. Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell. 

Description:

Begin by lying on the floor face down. Pull elbows back so that they are bent at 90 degrees. Lift upper and lower body away from the floor. Squeeze your shoulder blades together and your glutes to support this movement. Pause momentarily and then lower back the floor.  Begin by lying on the floor face down. Pull elbows back so that they are bent at 90 degrees. Lift upper and lower body away from the floor. Squeeze your shoulder blades together and your glutes to support this movement. Pause momentarily and then lower back the floor. 

DAY THREE

Description: 

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.  

Description: 

Begin by standing tall, feet slightly wider than hip-width apart, grasping one weight with both hands in front of your body. Lower into a squat keeping your body weight in your heels and posture tall. As you push to stand tall, keep arms extended, and swing the weight so that it ends above your head. Begin to lower the weight as you lower back into a squat and repeat the movement. Use control and make certain that core is strong throughout this movement. Avoid arching your back when the weight is extended above your head.  

Description: 

Begin by lying on the floor, knees bent at 90 with one weight in your right hand. Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion. Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position.  

Description: 

Hinging slightly forward at the hips, start with dumbbells near your thighs. Moving arms in unison with knuckles facing back, palms forward, slowly lift dumbbells to the side. When you reach shoulder height pause slightly and return to the starting position. Core is strong and engaged and neck is relaxed.  

Description: 

Lie on your back with two dumbbells directly overhead, palms facing in. Inhale and slowly lower the dumbbells towards your ears. Exhale and use the tricep to extend the arm and bring the dumbbells back to starting position.  

Description: 

Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl one arm up to your shoulder. Midway though the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement. Alternate this movement between arms until you reach your desired reps.  

Description: 

Begin by lying on your back legs and arms fully extended away from the body. Moving in opposition raise your right leg and left hand away from the floor. Forcefully exhale as you reach them towards each other and crunch. With control lower them back down to the starting position.