My trainer challenged me with a great exercise the other day. It was so simple, no “big complicated machines”, but I feel it today in my gluteus maximums, and my calves (in a good way).
There was a 16 inch box that I was standing in front of with 2, 12 pound dumbbells. I sat down (feet 1 ½ feet apart) and then you stand up and do single- concentrated curls. It’s effective because when you sit down your sitting down below parallel with your thighs. You feel it right away in your butt!
Now, when I say “I felt it the next day”, that is not to say that I was incapacitated. If you work out with a trainer and you feel so sore that you want to cry, or can’t do your daily activities without wincing, then FIND A NEW TRAINER!
Friday 9/3/10- Workout Diary-
Recumbent Bike, 30 minutes
Strength Training- Back
Biking- 15.41 miles, 75 minutes
One arm dumbbell row- 20 lb
Back Row- 2 tubes
Lat pull down-2 tubes
Bent over row- 26 lb pole
Single arm back pull- 2 tubes
Ski jumper- 1 tube
Pull over on stability ball
Friday 9/3/10- Food Diary:
Breakfast-
Apple (67 cal)
1/8 cup blueberries + watermelon (25 cal)
1/3 cup yogurt (40)
1/2 cottage cheese (80 cal)
A.M. Snack-
Pro Nos protein shake (151 cal)
Lunch - Frisch's Restaurant
Ham/salami salad (220 cal)
P.M. Snack-
1 slice Ezekial bread, 1/2 sliced banana (145 cal)
2 tbs Organic Almond Butter (180 cal)
Dinner-
3 oz. Salmon (150 cal)
3/4 cup onion/zucchini( 70 cal)
1/2 cup curry rice(310 cal)
Dessert-
Homemade popcorn(110 cal)
1 Frozen fruit juice bars (80 cal)
TOTAL CALORIES- 1563
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