May 26, 2017
Cloudy
Cloudy
60°F
 
FEATURED ADVERTISERS: Amazing Grace Early Education Center * Armor Cleaning * Botto’s Italian Market * Century Savings Bank * DiPaolo’s Restaurant * Dr. Clairvil * Friends Village * Garden of Eden Flower Shop * Grand Chiropractic Center * Holcomb Bus Company * Home Run Derby * Kennedy/Rothman Institute * Kingsway Elite Cheerleading * Liquor Mart * Logan Twp. School District * Logan Twp. Shred Event * Maugeri Farms * Office Space Rental * Salem Medical Group * Swedesboro Activities * Swedesboro Memorial Day * Swedesboro Townwide Yard Sale * Spartan Planning Agency * Tri-County Pest * Village Eye Center * Watch Me Learn Pre-school/Day Care * Woolwich Clean Community * Zimmerman, Brian - Allstate
The most widely read newspaper in "The New Town Press" area ~ Over 15,500 copies mailed monthly for residents and businesses in Swedesboro, Woolwich Twp., Logan Township, East Greenwich Twp., Mullica Hill, Auburn, South Harrison Twp. areas.

Indoor Workout Quickie

December 3, 2015 1:00 am0 commentsViews: 10

magick-18729u5fke_VEaiLKEquipment: Dumbbells

Since we are falling into colder weather and will be spending more time indoors, I’m offering another suggestion for a full body workout with little equipment necessary. This workout is designed for you to complete two sets of each rotation. Each ‘rotation’ consists of two different exercises that will be completed back to back (no rest between exercises) before resting between sets/rotations. Each set should consist of eight to 10 repetitions so choose sets of dumbbells that will bring you to exhaustion of the exercise within eight to 10 repetitions. If you are able to complete more than 12 repetitions, the dumbbell is not heavy enough.

Here we go:

Rotation 1: Bicep curls/ Squats holding a dumbbell. Rest and repeat once.

Rotation 2: Pushups/ Lunges (8 to 10 EACH leg, holding dumbbells). Rest and repeat once.

Rotation 3: Shoulder (military) press/Side lateral raises. Rest and repeat once.

Rotation 4: Close grip pushups/Hammer curls. Rest and repeat once.

Rotation 5: Dips (can use a sturdy table or bench)/ Bent over rows. Rest and repeat once.

Rotation 6: Straight leg raises/Crunches. Rest and repeat once.

This is a great workout to do before or after any aerobic or by itself if pressed for time. It is ideal to start at two sets of each rotation for those who have been doing mostly cardio for their exercise or those who have not really been doing much at all.

Increase the sets as you become better conditioned.  It is not designed to be done every day.

Like any other strength training routine, give yourself at least 48 hours recovery before repeating.

You also don’t have to do the rotations in any particular order. Change it up if you want. We are going to be stuck indoors soon.

Hopefully I’ve offered you something to get you started back on track, or something easy and convenient enough to fit in to busy holiday schedules.

Leave a Reply


To leave a comment, let us know you are human by finishing this math problem. *