Rear delts, Standing cable row

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This is a great exercise for the rear delts. Firstly place the pulley at about shoulder height and use the rope you use for rope extension. 1. Holding on to the rope stand about a bodylength away from the pulley 2. Then pull the rope slowly towards you using your rear delts.

12 exercises of the Christmas Circuit

OK sinners, if you're going to be bad over the festive season then you must be prepared to pay some pennance with your body and sweat your calories away. Well you can't sweat fat but you know what I mean. Below is a simple cardio circuit you can do now or post christmas to keep you on your toes. So even if your gym is closed, you can still do something at home.

You can do these in a series of 3 exercises at a time. Or continue from one exercise to another doing 1min at each exercise.

Happy training everyone!
Lisa, Go Figure

Chest; Low cable crossover


This version of the cable crossover makes a nice change to the traditional palm down crossover as it works the upper chest. 1. Start by holding the handles with palm facing away from the pulley. You don't need to use a heavy weight as its more about squeezing the muscle than heaving it. 2. Keep your elbows slightly bent as you bring the handle up to shoulder height and lower back down slowly.

Shoulders; incline dumbell front raises

This is a great exercise to work the front delts.
1. Use a light/medium weight as you are going for the feel of your muscles than heaving the weight. Start by holding the weight with your arms straight below you.

2. Then bring the weight to shoulder height and hold it for a couple seconds, then lower back down. Try and do the set slowly although you'll be trying to heave the weight up as you get fatigued.

The not quite ready to train but itching to workout workout

Don't you hate it. You're just recovering from sickness, in my case a cold, and you're dying to go to gym but you have no energy to train. But you don't always have to train heavy when you go to gym. You can ease your way back with an overall conditioning workout to remind your muscles that you're back to real training soon.

I'm exactly in that situation so I've given myself a compromise workout which I'll share with you. I still have no energy for cardio or to jump around but still want to feel my heart pumping and the feel of weights in my hand so put this workout together so I can feel almost human again.

This workout can also be used by a novice gym bunny as part of a 3 day a week plan:

3 sets 12-15 reps, light to medium weight

1 - Cable squat and row
2 - Spiderman pushups
3 - Dumbell lunge and press
4 - Undergrip pulldown
5 - Squat with round the worlds
6 - EZ bar pullover and press
7 - Dumbell curl with lunges

As you can see, its still a hard work out which incorporates all major bodyparts.

Happy training!
Lisa
14 November 11

Tip/Exercise of the Week

Rear delts, Standing cable row

12 exercises of the Christmas Circuit

Chest; Low cable crossover

Shoulders; incline dumbell front raises

The not quite ready to train but itching to workout workout

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