Thursday Challenge Weight Workout

Location: Gym

Equipment needed: Barbell (weight dependent on personal preference: Range 50-110lbs)

Time Needed: 25-50 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 5 sets, 1 minute rest in between sets. (If you don't need a full minute, do 30 seconds)

-Barbell Row: (Barbell in hands, legs straight, lean forward keeping the back straight. Pull the bar toward your chest as you lean over, pushing shoulder blades inward working your back muscles)-8 reps

-Front Squat to Press: (Start with the bar in front squat position. Conduct a front squat, at peak of squat press the weight above your head, return to front squat position and repeat.): 8 reps

-Barbell Lunges: (End the previous exercise with the bar on your back. Step forward in a lunge, keep your back straight and your knee behind your toe on the lunge. Repeat with other leg)-16 reps (8 each leg)

-Squat to Press: (With the bar still on your back, perform a squat. At peak of squat press the bar above your head then lower down into the same position carefully. Hint: step to one side for the squat, press up, step to the other side, press up, etc. Repeat)-8 reps

-RDL to Shoulder Roll: (End previous exercise with bar in front of you hanging. Keep knees straight, back straight, bend forward lowering the bar below knee level. Keeping back and knees straight, raise back up and at apex, roll shoulders backward keeping head looking straight ahead. Repeat)-8 reps

-Pushups: (Put down the bar, perform pushups)-20 reps

ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.

4 sets:

-Russian Twist: (Sitting down with legs raised, twist from side to side touching the floor with your hands. Utilized weight for extra resistance-25 reps (1 full twist=1 rep)

-Alternating Toe Touches: (Laying flat on your back, raise your right foot simultaneously reaching with your left hand to touch. Repeat with the other leg and arm, then raise both feet and touch them with both hands. That is 1 rep.  Hint: For a greater challenge, keep the leg not in action levitated above the ground.)-10 reps

Finish:

-Bicycle sit-ups: 100

Pictures and Videos to Come