Strength Training Galore!!

Here is both the workout we promised you last week and Jane's two strength training workouts for this month! Pump along with her! And let us know what you think by leaving a comment here or by email to penguintracks@gmail.com.

Try this 30-minute indoor workout:

A: Run a hill pyramid on the treadmill. Warm up for 3 minutes at a 0-percent incline, then increase the incline by 2 percent every 2 minutes. After three increases (topping out at 6-percent incline), start lowering the platform in 1-percent increments. Stay at each level for 1 minute, and finish at 0-percent incline. Total time on the treadmill: 15 minutes.

B: With your remaining 15 minutes, perform 2 circuits (of 10 to 15 repetitions each). All you'll need is a set of dumbbells and a stability ball.

4-Part Arms: Hold two dumbells (medium-weight for your level) at your sides. Perform the following exercises in sequence: 1) squat, 2)hammer curl (don't turn them, just curl straight up), 3) shoulder press (press dumbbells toward ceiling), 4) put dumbells behind your head, reaching your elbows to the ceiling. Repeat in reverse: Squat-Hammer-Press-Elbows-Press-Hammer-Squat.

Ball Crunches: Lie with your mid-to-lower back on a stability ball, knees at a 90-degree angle, torso parallel to the floor, and fingers laced behind your head. Crunch up, pause, then slowly curl back down.

Ball Pushups: Get into the classic push-up position (palms down, fingers pointing forward) with your knees on a stability ball. Bend your elbows and lower your chest toward the ball, hold, then straighten your arms again. Variation: Instead of the ball, put hands on a BOSU.

Wall Squats: Stand with a stability ball between your lower back and a wall, then squat down as if you were sitting in a chair, letting the ball roll against your back as you slide down. Stop when your thighs are parallel to the floor, then slowly straighten your legs again.A: Run a hill pyramid on the treadmill. Warm up for 3 minutes at a 0-percent incline, then increase the incline by 2 percent every 2 minutes. After three increases (topping out at 6-percent incline), start lowering the platform in 1-percent increments. Stay at each level for 1 minute, and finish at 0-percent incline. Total time on the treadmill: 15 minutes.B: With your remaining 15 minutes, perform 2 circuits (of 10 to 15 repetitions each). All you'll need is a set of dumbbells and a stability ball.4-Part Arms: Hold two dumbells (medium-weight for your level) at your sides. Perform the following exercises in sequence: 1) squat, 2)hammer curl (don't turn them, just curl straight up), 3) shoulder press (press dumbbells toward ceiling), 4) put dumbells behind your head, reaching your elbows to the ceiling. Repeat in reverse: Squat-Hammer-Press-Elbows-Press-Hammer-Squat. Ball Crunches: Lie with your mid-to-lower back on a stability ball, knees at a 90-degree angle, torso parallel to the floor, and fingers laced behind your head. Crunch up, pause, then slowly curl back down.Ball Pushups: Get into the classic push-up position (palms down, fingers pointing forward) with your knees on a stability ball. Bend your elbows and lower your chest toward the ball, hold, then straighten your arms again. Variation: Instead of the ball, put hands on a BOSU.Wall Squats: Stand with a stability ball between your lower back and a wall, then squat down as if you were sitting in a chair, letting the ball roll against your back as you slide down. Stop when your thighs are parallel to the floor, then slowly straighten your legs again.

LOWER BODY (SET A)

Circuit 1: (3 sets, 12 reps unless specified)

A: squat to press holding 1 10-lb weight
B: walking lunges holding 8 lb. weights, 5x/side
C: leg lifts, 12x/side
D: glute extensions, 12x/side

Circuit 2 (once):

Kick Cycle: Stand with legs in "fighting stance", kick RL fwd, tap back with left leg. Repeat 8 times. Do same to right side, then front again, then back. Repeat on the left side.

Bicycle crunches: 20 each side.


Alternative Options: (Choose 2)

1: Run up and down a hill 5 times, resting in between if needed.
2: 10 minute solution kickboxing "legs" or another netflix dvd
3: 10 songs of DDR

UPPER BODY (SET B)

Circuit 1: (3 sets, 12 reps unless specified)

A: modified push-ups on bosu/bar or just kneeling
B: squat --> hammer curl ---> shoulder press (8lbs)
C: 1-legged bicep curl, 10 lbs, 6 each side
D: lat/front raises, 5 lbs

AND kickboxing "intro" and "arms" OR

Circuit 2: (3 sets)

A: ball exchange x10
B: pullup machine (2nd highest setting, outer grip), 10 reps
C: knee tucks on ball, 10 reps
D: pullup machine (2nd highest setting, middle grip), 10 reps