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YBBN CHAPTER 5, PART 4 - BEST BODY MOVES
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Lisa as Intended (CE)
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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.
ABDOMINALSReverse 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
SHOULDERSDumbbell 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
LATSRegular 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
TRICEPSTriceps 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
BICEPSIncline 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
CALVESStanding Machine Calf Raise Single-Leg Calf Raise Standing calf Raise with Dumbbell Seated Calf Raise Plate-Loaded Leg Press Calf Raise
UPPER LEGSSingle 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
CHESTSmith 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
GLUTESFacedown 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?
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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.
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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!!
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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
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Lisa as Intended (CE) Replied:
I am just reveling in all of your excitement and successes Ladies. I'm excited for FOR YOU!
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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.
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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!)
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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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The opinions expressed on this forum may not represent the opinions of StartYourDiet.com. Please consult your physician to determine the weight, nutrition and exercise levels that are best for you.