Hi Everyone!
Tonight’s workout is tough! My arms were trembling at the end of it! The video is below. 🙂
I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?
8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance
So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point.
I followed up today’s workout with a 4 mile run on the treadmill. My ankle felt great the entire time! Woohoo! That means my time off was well worth it, and I’m back!
Full steam ahead! Enjoy the workout. 🙂
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.
1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup
