YBBN CHAPTER 5, PART 4 - BEST BODY MOVES

Lisa as Intended (CE)

Summary of Chapter 5 BEST BODY FITNESS: BEST BODY MOVES
(pages 98-132)

This section of Chapter 5 includes weight bearing moves for all body parts, along with photos and descriptions and instructions to perform the moves.

It is suggested that whether you are working out at home or a gym, to choose 3 moves per muscle group section for your first workout routine, then switch it up after 3 weeks to keep challenging your muscles and to prevent boredom.

Remember earlier in the chapter to do each move 3 times (sets) with 12 repetitions (reps), resting 2-3 minutes between sets, and with a weight that the muscle is taken to exhaustion on the 12th rep.

Below is the entire listing of the YBBN MOVES, should you wish to copy them into your SYD exercise tracker or workout journal. In the book a gym bag icon denotes exercises for gym; a house icon denotes exercises for HOME. For this post, since "home is where the heart is", I'm using the after each exercise that can be done at home with a basic set of barbells. A weight bench is recommended on some.

ABDOMINALS
Reverse Bench Crunch

Oblique Crunch

Bench Crunch

Bench Knee Tuck

Roman Chair Sit-up
Twist- Torso Rotation

Hanging Leg Raise
Hanging Leg Raise with Twist
Toes to Ceiling

Kneeling Pully Crunch

SHOULDERS
Dumbbell Press

Bent-Over Lateral Raise

Facedown Incline Lateral Raise

Incline Lateral Dumbell Raise

Lateral Raise

Seated Press Behind Neck

Lying Dumbbell Side Raise

Standing Barbell Upright Row

Seated Barbell Press

LATS
Regular Deadlift

Bent-Over Dumbbell Row

Alternate Dumbbell Row

Single Dumbbell Pullover on Bench

Single-Arm Dumbbell Row

Weight-Assisted Pull-Up
Wide-Grip Chin-Ups
Seated Low Pulley Row
Bent-Over Barbell Row

Lat Machine Pull-Downs

TRICEPS
Triceps Reverse Dip

Lying Triceps Extension

Supine Single Arm Across Chest Tricips Extention

Single Arm Triceps Extension

Standing Single Dumbbell Triceps Extension

Triceps Kickback

Skullcrusher

Triceps Press-Down

BICEPS
Incline Dumbbell Curl

Seated Dumbbell Curl

Standing Dumbbell Curl

Preacher Bench Curl
Seated Concentration Curl

Standing Hammer Curl

Standing Barbbell Curl

Single-Arm Low Pulley Curl
Wide-Grip Barbell Curl

Bent-Over Close-Grip Barbell Curl

CALVES
Standing Machine Calf Raise

Single-Leg Calf Raise
Standing calf Raise with Dumbbell
Seated Calf Raise
Plate-Loaded Leg Press Calf Raise

UPPER LEGS
Single Leg Squat

Squat Without Weight

Lunge

Leg curl
Pli'e Squat with Dumbbell

Front Squat on Smith Machine
Plate-Loaded Press
Adductor
Abductor
Barbell Back Squat

Machine Leg Extension

CHEST
Smith Machine Wide-Grip Bench Press
Floor Dips

Supine Dumbbell Bench Press

Straight-Arm Pullover

Round the World

Supine Dumbbell Fly

Incline Dumbbell Bench Press

Barbell Bench Press

Crossover Pulley
Incline Fly

GLUTES
Facedown Leg Raise

Prone Hyperextension
Prone Hyperextension with Weight
Lunge

Stiff-Leg Deadlift

Kneeling Cable Kickback
Leg Raise to Rear

Standing Cable Kickback
Butt Machine Kickback
Supine Hip Raise

I know this list can seem intimidating, however, just start small with a few moves 3-4 times a week for the next 3 weeks. It can feel awkward at first, however, your muscles are quick to train and soon you'll see results in agility and form! Lisa

For the purpose of replying to this post: What are your positive feelings or inspirations for beginning a weight lifting program? What are your fears/hesitations/mind blocks?

Lisa as Intended (CE) Replied:

I've been doing a weight program since March when I joined the gym, however, my main focus there has been cardio. Since starting YBBN I have refocused to concentrate more on weight lifting and doing my cardio in the mornings. I can tell a difference in just 2 weeks and that is exciting to me!

I'm not fearful of anything...though I hesitate to move from the machines to free weights and dumbbells, just because it requires more focus and concentration...BUT "where attention goes, energy follows" and so I can see how the dumbbells can have an even stronger influence on muscle building. I think I may request another appointment with a trainer at the gym to walk me through the above free weight moves, just to be sure I'm doing it correctly, and familiarity always eases any anxiety that may crop up.

I plan to enter all the exercises of my choice into the SYD Tracker favorites with a "BBN" before it so I can keep it separate from other exercises and for easy access.

Anonymous Replied:

Thank You Lisa....you're putting so much time/inner-gee into all these post...you are so very much appreciated!!!

I'd have to look back on my calendar but I'm guessing it was about 2 months in that I started various forms of strength training....began with pilates both machine and dvd with 'stretchy ribbon' and yoga then soon after add free weights with Jillian Michaels....I did this in addition to my cardio workouts.
I remember thinking that even though I wouldn't be able to 'see' any muscle-I wanted to begin building the muscle so that as the 'fluffy' melted away .....viola...I would see the muscle definition.

I'm so glad I did.....have a ways to go....but I can see some definition and even where it's not that visible...I can feel it and I love that...I love feeling strong.

I enjoy continually finding a variety of ways for both strength training and cardio....keeps me from getting bored as well as 'confusing' my body....I love exercise!!! I don't always want to do it, but once I get started I absolutely love it!!

Shari (CE) Replied:

Today was my 3rd strength training workout. I am following along with the Eat Clean 30 minute workout DVD. I am up to 3 sets of 12 reps. I am feeling the burn. My plan is to do strength training on Sunday, Tuesday, Thursday and then rest 2 days. I will also continue to do 4-5 days of cardio. So far I'm loving it

Lisa as Intended (CE) Replied:

I am just reveling in all of your excitement and successes Ladies. I'm excited for FOR YOU!

Anonymous Replied:

I've done 3 strength training sessions on my bowflex. I'm committed to it, however I admit I still hate it and it's far too early to notice any results at this point.

Shannon Replied:

I've been following Tosca's recommended 2 days on/1 day off schedule. I find it very do-able and I have been able to commit to it fully! I've been on the schedule for 10 days and hope to see some results by month's end ... or at least by November 12 (my mini-goal to fit more comfortably in my jeans for the last Jeans Day at work!)

Cindy H. Replied:

I know I need to add in more ab work ... I like doing lifts for the upper body best.

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