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Training while Im away

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facebooktwittergoogle_pluspinterestlinkedinmailHere is a list of links to exercises to do in place of our sessions, while Im away for the long weekend. Compared to the sessions we have in studio, we are looking to maintain muscle mass as opposed to really pushing forward. The idea is to follow the same rep range I have you doing in gym. If you are at home and dont have weight, then just do reps to burn. I know some of you have access to a gym while others do not. The main focus should be on short rest periods (30 seconds to 1 minute), and you should also do some form of cardiovascular training (jogging, fast walking). Check below for “interval training” for a good idea of how to exercise efficiently. Dont do any exercises you are not comfortable with, there are alternatives on the link site. Any major questions I am on roaming.

Upper Body –  In Gym

Chest – Dumbell presses            http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press

Chest – Dumbell Flyes                http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Back  –  Cable Row                        http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Back  –  Lat Pulldown                  http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown

Shoulders   –  Press                      http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press

Shoulders   – Upright Row        http://www.bodybuilding.com/exercises/detail/view/name/upright-cable-row

Upper Body – At home

Push-ups           http://www.bodybuilding.com/exercises/detail/view/name/pushups

Arm circles      http://www.bodybuilding.com/exercises/detail/view/name/arm-circles

Dips                     http://www.bodybuilding.com/exercises/detail/view/name/bench-dips

Chin ups            http://www.bodybuilding.com/exercises/detail/view/name/chin-up

Lower Body – In gym

Leg Press                   http://www.bodybuilding.com/exercises/detail/view/name/leg-press

Hamstring curl        http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

Lunges                        http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

Dumbell Squat        http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat    

Lower Body – At Home

Sit squats                  (No link, but it is simply sitting down to complete rest, then initialising stand up from glutes (no help from hands!))

Lunges                       (as above but without weights)

Squats                        (as above but grab anything heavy around the house)

Steps                           (up and down stairs till you cant feel your legs)

Abs (in gym and home)

Crunches                http://www.bodybuilding.com/exercises/detail/view/name/crunches

Scissor Kicks        http://www.bodybuilding.com/exercises/detail/view/name/scissor-kick

Oblique Crunch   http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches

Back extension    http://www.bodybuilding.com/exercises/detail/view/name/superman

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  1. AARON  June 26, 2010