Workoutwithtrey wants to help you keep that Beach Body all year around: Never Perform any exercise routine unless you are healthy enough to engage in a regular workout regimen, and after you have been cleared by a medical professional.
Lets Talk Legs;
Specifically 3 routines for developing the Quadriceps. The Quads is a large muscle group that includes the four prevailing muscles on the front of the thighs: by developing the Quads this constitutes 70% of leg mass giving us that nice thick developed thigh muscles. Perform each routine with a barbell weight that you can comfortably lift behind your neck.
1. First is the Side Lunge:
Preparation: Clean (Lift) bar from floor or dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.
Execution: Lunge to one side with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed same direction of foot. Return to original standing position by forcibly extending hip and knee of lead leg. Repeat by alternating lunge with opposite leg.
2. Next is the Rear Lunge:
Preparation: From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides. Dismount bar from rack.
Execution: Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.
3. Next is the Single leg Split Squat:
Preparation: Standing facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench.
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat.
Single Leg Split Squat
Lets talk Kettle Bells.
First Is the basic movement to all Kettle Bell Workouts – The Kettle Bell Swing – This movement works your shoulders, legs, and abs it is a nice over all sculpting routine.
Preparation: Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with tight low back and abdomen close to vertical.
Execution: Pull kettlebell up off floor, slightly forward, just above height of ankles. Immediately dip down slightly and swing kettlebell back under hips. Quickly swing kettlebell up by raising upper body upright and extending legs. Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be maintained.
This movement is continuous; start with performing 10 reps per arm for 4 sets. Remember 90 percent of the weight will be on your shoulders, and back so begin with 10 pound kettle bell, and move up increments of 10 pounds until you find a comfortable weight. I personally use 40 pound kettle bells just to give a reference.
Kettle Bell Swing
Next Alternate Kettle Bell Swing Catch -
Once again start with a 10 pound kettle bell, and move up increments of 10 pounds. Perform 10 reps per arm for a total of 4 sets. This will shape your complete body.
Preparation: Begin with Basic Swing as pictured above.
Execution: Release kettlebell as it reaches shoulder height. Grasp kettlebell handle with opposite hand as it reaches height of head. Swing kettlebell back down, squatting down and bending over as passes between legs and under hips. Swing kettlebell back up while standing upright. Repeat by continuing to switch hands on each upward swing.
Alternate Kettle Bell Catch
Third – Kettle Bell Dead lift -
This can be performed with a little heavier weight, utilizizng your arms as just hooks and with a firms grasp on the kettle bell perform as stated below.
Execution: Pull kettlebells up off floor by extending hips and knees. Stand upright with chest high. Lower kettlebells to original position while squatting down with taut lower back.
This week we will talk about shoulder presses.
Shoulder presses helps to round out your physique by giving you broad defined shoulders. Remember 80% of shoulder injuries comes from too much weight being pressed over head. Shoulder presses can be performed from both the seated and standing positions. You should perform these routines with approximately 30-40 % of your max weight allowing for better form, and the less injuries. If your bench press is maxed at 225 lbs then your shoulder presses should be at a max around 90-95 pounds. Below are the three classic shoulder presses:
First is the behind the neck press -
The behind the neck press require less weight than the other shoulder presses.
Preparation: Grasp barbell with overhand grip from rack or clean from floor. Position bar behind neck.
Second is the classic shoulder press -
Preparation: Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.
Third is the Military Press -
Preparation: Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.