Weekly Review May 24

Compound exercises harder than anticipated--must need the focus! Slight changes to cardio--mix and match. Need to be flexible with your workouts.

Weekly Review May 24.mp3

Best Exercises for Firming Your Rear

As you may have noticed, I am focusing on my backside. There are plenty of exercises and activities that will work this area and can be used in any number or combination. Select from the following and/or use variations on these classics:

Exercises

• Squats
• Lunges
• Step Ups
• Hip Extensions
• One Legged Dead Lifts
• Swiss Ball Hamstring Curls

Activities

• Walking
• Hiking
• Running
• Cycling
• Martial Arts

You can make many routines from the above items -- using some of the same techniques I have been using (super sets, giant sets, compound sets, sets to failure, drop sets, etc.) and either use a gym machine (treadmill, stationary bicycle), exercise class (spin, kickboxing) or get outside (walking, hiking, running).

Strength Tip #2 Pick the Right Amount of Weight

To find the right amount of weight use a technique called the 10 Rep Max. This involves finding the amount of weight you can perform the exercise with for 10 repetitions with correct form before becoming fatigued. If you are using a weight that is so heavy you can not lift it 10 times or you lose correct form when lifting, then that weight is too heavy. On the other hand if you can do ten or more repetitions very easily without becoming fatigued then the weight is not heavy enough to give you results. Remember, you want to challenge your muscles to perform and you want to maintain correct form to avoid injury.

New Phase of Glute Workout

This week I will be doing compound sets--two exercises that work the same muscle group and are performed back to back. The following is the routine:

Squat combined with Kneeling Kickback--4 sets/10-12 reps with a 2 minute rest after each compound set.

Stiff-legged dead lift with Bridge--4 sets/10-12 reps with a 2 minute rest after each compound set.

With the increase in reps and sets, I may need to decrease my weights a bit but because I didn't find the last phase that challenging, I may keep weights higher than recommended. Also, I will probably end up using a weight machine that simulates the same motion as a kneeling kickback rather than just using body weight.

Just a note, I screwed up the order for this particular phase in the workout scheme. I should have been doing sets to failure this week--oh well, I will do them next go round.

Weekly Review May 17

Really hard week to be motivated--did what I needed to do but without joy. Will wait it out another week before making any further adjustments.

Weekly Review May 17.mp3