At 180° Fitness we tailor every workout and meal plan for our clients individual goals. Sharing snippets of their workouts with you is our way of telling you "thank you" for being one of our followers and allowing you a sneak peek at what our workouts would look like!
Here is today's “mini” workout!
Giant Set Monday! The "basics" of lifting that you can apply with today's W.O.D.
If you are a beginner start of with 10 reps and 2 sets. If when you finish this two times you feel that it was not enough, simply repeat the circuit one more time. If it was significantly easy, then add an extra 2 lbs to each weighted move as well as the third circuit.
Tips: your last two reps need to be near impossible. To start off your weight lifting I do not want you to go above 12 reps for each move. So, if you are at 12 reps and still have more energy to do more reps then you need to add more weight next time you do the move. If your 10th or 12th rep is almost impossible, you have found the perfect weight. You should need to shift this weight by about 2 lbs every week or so in order to keep in this “range”.
Each of these moves have regressions or progressions, making them harder or easier than this version of the move here. If this is too hard, or if you need a progression to something harder in the moves feel free to contact me. I will gladly walk you through the regression or progression of the move. Below are basic changes you can make.
To progress the simplest way is by adding more weight to the move, keeping the weight but adding more reps or sets or bringing in stability challenges (doing on one leg instead of two or stability balls etc) will always challenge you more.
To regress the simplest way is to lessen the weight you are using, cut back on the reps (do not go below 10, just lessen the weight if cant get over 8 reps) or add in stability (don’t use a stability ball or stand on a single leg). If you do not keep form correctly through all reps that means your body is compensating for too heavy a load and you need to lower the weight/get rid of the instability etc. immediately.
Happy Lifting! Triceps Pushups https://youtu.be/pD3mD6WgykM Dumbbell Front to back Extension https://www.dropbox.com/s/zztrht1zjsanr4k/20160224_142239.mp4?dl=0 Cable Single Arm Triceps extension https://www.dropbox.com/s/q41m01flrha8cam/20160224_142411.mp4?dl=0 Cable Single Arm Rapid Kick Backs https://www.dropbox.com/s/dqn8bztek5b9uk7/20160224_142614.mp4?dl=0
*By using this workout you agree you have read our fitness injury policy in the "notes" section of this Facebook Page.
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