Tom Seabourne Ph.D

Workshop Exercises

Newsbytes

Looking For Your Syllabus?

Glossary

Page 2 of 6

Q:What should I do to begin a weight training program? Pammie (e-mail)

A:I would advise you to find a personal trainer to get you started. A trainer can help you set up a program so that you learn exercises correctly.

Here are some tips:

1. Train each muscle group two to three times per week.
2. Perform 1 or 2 exercises per body part.
3. Do between 10 -12 repetitions of each exercise with a weight light enough to complete all of your repetitions with perfect form.
4. Every exercise should be performed slowly through a full range of motion while retaining perfect posture.
5. Be sure to warm up before your training and cool down and stretch when you are done.

Here is an idea of a program you might discuss with a trainer:

Day 1:
5 minutes - Chest
1 set of 10 repetitions flat bench press with dumbbells, barbells or machines.
1 set of 10 repetitions of incline bench press with dumbbells, barbells or machines.
1 set of 10 repetitions of decline bench with dumbbells, barbells or machines. 5 minutes - Shoulders
1 set of 10 repetitions of lateral raises with dumbbells, barbells or machines.
1 set of 10 repetitions of front raises with dumbbells, barbells or machines.
1 set of 10 repetitions of rear deltoid raises with dumbbells, barbells or machines.
5 minutes - Triceps
1 set of 10 repetitions of triceps kickbacks with dumbbells, barbells or machines.
1 set of 10 repetitions of close grip bench presses with dumbbells, barbells or machines.
1 set of 10 repetitions of triceps extensions with dumbbells, barbells or machines.

Day 2:
5 minutes – Legs
1 set of 10 repetitions of squats with dumbbells, barbells or machines.
1 set of 10 repetitions of leg extensions.
1 set of 10 repetitions of leg curls.
5 minutes – Back
1 set of 10 repetitions of seated rowing with dumbbells, barbells or machines.
1 set of 10 repetitions of lat pull downs. 1 set of 10 repetitions of reverse grip lat pull downs.
5 minutes – Biceps
1 set of 10 repetitions of straight bar biceps curls with dumbbells, barbells or machines.
1 set of 10 repetitions of hammer curls with dumbbells, barbells or machines.
1 set of 10 repetitions of reverse curls with dumbbells, barbells or machines

Day 3:
5 minutes – Abdominals
1 set of 10 repetitions of crunches.
1 set of 10 repetitions of oblique twists.
1 set of 10 repetitions of reverse crunches.
5 minutes – Lower Back
1-30 second set of Superman’s.
1-30 second set of Superman’s (reverse arms and legs).
1-30 second set of holding a Superman with both arms and legs extended.
5 minutes – Forearms
1 set of 10 repetitions of supinated (palms up) wrist rollers.
1 set of 10 repetitions of pronated (palms down) wrist rollers.
1 set of 10 repetitions of externally rotated (palm sideways) wrist rollers.

The lactic acid you built up during your strength workout will be converted into glycogen to energize your 20 minutes of cardio. Choose your favorite aerobic activity. Your heart doesn’t care if you stair climb, walk, jog, jump rope, swim or glide. Begin with a low intensity 5 minute warm up. During the next 5 minutes pick up the pace so that your huffing and puffing a bit, but you can still talk comfortably. Your next 5 minute segment will be your walk-stroll intervals. This means for 5 seconds you walk fast. Then for 5 seconds you recover with an easy stroll. Your last 5 minutes is your cool down. This is your stroll-celebration. Enjoy this period and reflect on what a great workout you had.

Five minutes left. That’s plenty of time for a full-body stretch. Stretch your calves, quadriceps, hamstrings, hips, gluteals, back, abdominals, chest, triceps, biceps, and neck. Hold each stretch for 15 seconds. Stretch until you feel light tension, never pain.

Remember, form is first, listen to your body.

A:Cough! Did you feel your abdominals contract? Cough again and, without relaxing, continue to exhale, hold your contraction for three seconds, and then relax. These are your abdominal muscles.Keep your motion slow and controlled throughout the following exercises. Do not use momentum to complete the exercise. Focus on using your core muscles only; that means keeping your form perfect. We will accept nothing less.

Exercises should be performed in the order given at first. Once you are familiar with the exercises, vary the order to provide a different stimulus to aid your training progress. Simply changing the order of your exercises challenges your muscles into new growth.

Anchored Cradle
Lie on your back. Reach over your head and grab something heavy and solid, such as a chair or partner, for stabilization. Keep your knees slightly bent. Pull your pelvis and legs up so that your knees are above your chest, and then return to the beginning position.

Cradle
Lie on your back. Put your fists under your buttocks to form a cradle. Raise your legs 12 inches (30 centimeters) with your knees slightly bent. Raise your head and shoulders slightly off the ground. Then contract your abdominals to raise your legs until your feet are above your pelvis. Thrust your heels toward the ceiling in a short, controlled range of motion while you exhale, contracting your abdominals. Release, returning your feet to a position above your pelvis. After completing your repetitions, lower your legs to the ground.

Knee Raise
Stand in front of a chin-up bar. Grab the chin-up bar with both hands in a grip a bit wider than your shoulders. Cross your ankles, bringing your knees toward your chest. Pause at the top of the movement for a second and then slowly lower your knees a few inches. Repeat.

Curling Crunch Variation
Begin in a crunch position with your knees bent 90 degrees and your feet raised. Place your hands by your ears and slowly raise your shoulders off the ground, trying to touch your pelvis to your ribcage. Exhale as you move through this range of motion. Don't let your hips move.

Curl
Lie on your back with knees bent and comfortably apart and feet on the floor. Use the abdominal muscles to pull the belly in flat. Hold the abdominals flat and curl up as high as you can without letting the lower back come off the floor. The head, neck, and shoulders should curl up as one unit. Hold for a second then slowly lower back to the floor.

Side Plank
Lie on your left side. Raise yourself up on your left elbow, keeping your elbow at a 90-degree angle with your shoulder, relaxing your neck. Contract your abs to keep a tight, straight line from ankles to head. You may balance yourself with your right hand, if you need to.

Opposite Arm and Knee Lift
Lie on your back with arms at your sides, knees bent, and feet on the floor. Contract your abdominals, pulling your abdomen in toward the spine. Keeping the abdominal muscles pulled in tight, lift your left foot off the floor. Keep your knee bent until the calf is parallel to the floor. Simultaneously exhale and raise your right arm over your head. Keep your abdominal muscles contracted throughout the movement. Bring both the arm and the leg back to the starting position. Repeat the same movement on the other side.

Isometric Contraction
Lie on your back with your legs extended above the floor, abdominals contracted as in a curl or crunch position. Raise and lower your arms from your shoulders, as if you were flapping your wings, while focusing on your core muscles. Begin by performing 10 repetitions. Add two repetitions per week until you can perform 30 consecutive repetitions with perfect form. Your abdominal muscles are isometrically contracting for the entire set.