Weight Training - Pulsing Lunges

The final segment of this weight training circuit is my favorite.  Do it long enough and you get a great burn.  To round out this series of weight training, what better model to show you what's what than a bad-ass chick.

This girl is not afraid to get in your face and make you train right.

For this exercise you want to start down in the lunge position.  Rest your weights on your shoulders.  Your back leg is going to be extended fully, toe planted on the ground.  Your bent knee should be at a 90 degree angle, your thigh perpendicular to the floor.
Keeping your back leg straight the entire time and both feet planted throughout, straighten your front leg, and then return back into a lunge.  Repeat 10-15 times and then switch legs and do another 10-15 reps.

I like to do five full circuits, so when all is said and done, each leg has pulsed 75 times.  It's the deep burn.

Weight Training - Tricep Curls

This next exercise in the circuit works your triceps, which is the key to not having what my friend affectionately calls "bingo wings."  If you are feeling like the bicep curls and hammer curls are too much to do consecutively, you can mix this move in between the two sets to give those biceps a little break while you work the triceps.

Our model today is a gold medalist, has a killer bod, and knows what weight training is all about.

An important thing to note:  see how Michael is keeping his elbows right next to his ears, even when he lowers the weight behind his head?  Make sure you're paying attention to that in your own training.

Thanks, Mike, for being such a sport!

Weight Training - Hammer Curls

Ok so you've gotten down the Arnold Press, the squats, and the bicep curls.  Now it's time to move on to the next exercise of the circuit:  hammer curls.  These are simple to transition into from the bicep curls because it is basically the same exercise - you're just rotating your wrists in for the transition.

In order to make sure you do this exercise correctly and "don't hurt 'em,"  our model today is taking his duties very seriously.  Who better to demonstrate hammer curls than Hammer himself?  Are you feelin' his power?

It really is exactly the same as bicep curls - fancy jacket not required.

A couple things to remember while you're doing this:  keep your abs tight and your knees bent ever so slightly.  Don't lock your knees - it's not good for anything except poor form.

Weight Training - Bicep Curls

So you've been working on the Arnold Press and your squats for a couple weeks now; what do you say we add something else into the mix?  The third weight-lifting exercise in my circuit is bicep curls.  You've seen these done before, I'm sure, but for you visual learners I've included a diagram.  Guest star today is my good buddy Dr. Bruce Banner, who is here to prove he doesn't have to get angry to get buff.

The important thing to remember with a bicep curl is not to let your elbow swing back as you are lifting the weight.  Keep your upper arms tightly at your sides so that they are always perpendicular to the floor and move only at your elbow.  This isolation of your bicep muscle makes the exercise more effective.

I like to do 15 reps with 10 lb weights in each hand.  By the end of five circuits you'll feel the burn.  If you need to start with lighter weight and do fewer reps, ain't no shame.  Just make sure you are challenging yourself but not risking injury.

Weight Training - Squats

Have you been working on your form with the Arnold Press?  It burns in that good way, doesn't it?  Make sure you're doing it slowly and controlled.  Lifting weights isn't worth it if you rush through with sloppy form.  Might as well do something else, if you're going to be sloppy - like dancing.  As much as I like to make everything about dancing, let's focus on weights today.

My second move in the circuit rotation is a straight-on squat.  This gives the arms a little break after the Arnold Press before you move into your next move.

As you may have guessed I have a lot of celebrity readership these days.  Late last night as I was watching old clips of tosh.0 and logging my calorie intake on the Daily Plate, I got a call from a contemporary country great, who I admire not only for his well-maintained mullet, but also for his ability to unabashedly rock a very full mustache throughout the decades, despite his publicist's pleas to to try to appeal to the majority of the population who has since moved on from the 'stache craze of the '80s.  Hey, if it ain't broke... amirite?

In any case, Alan Jackson called to say he was so flattered that he was featured as Sunday's workout song that he would like to model my next move.  I think there's also a little bit of keeping up with the Joneses going on here - he seems to fancy himself as the Prince of his music genre.  Sorry, Al, I think you're great and I'd totally rather pound the pavement to your hits, but Garth Brooks owns that comparison.

It was a rush job to get the photo shoot and editing done for today's feature, but I think we pulled it off:

Place your weights on your shoulders, and steady them in place with your hands.  Feet should be shoulder-width apart.  Squat, dropping your booty behind you and keeping your body as upright as possible.  Do not let your knees move any further forward than your toes.  Do 10-20 squats before moving on to the next exercise

Weight Training - The Arnold Press

A lot of people have been asking me, "Monica, how is it that you have such sweet guns?  They're muscular and toned without being bulky."  Actually, people don't ask me that, but they will once I've lost another ten pounds and have shed that winter "coat" of chub that is currently hiding the afore mentioned sweet guns.

In anticipation of the fame and attention I will be dealing with once tank top season is upon us and you gettaloada what I'm talking about, I will be posting (in segments) my body-sculpting techniques now and in the weeks leading up to "the reveal."  All joking aside, I do have a great weight-lifting program that addresses all-over strength and emphasizes higher reps using a more modest weight.  Heavier weights are what put the bulk on your muscle, so when you are not feeling challenged enough, rather than increasing the weight of what you're lifting too often, try increasing your number of reps instead.

Currently in my circuit, I do 15 reps of each of my six exercises, and then start again from the top, completing five circuits total.  The order of my exercises is important, because you have a chance to rest certain muscle groups while you're working others.  This is what my former trainer calls "active rest."  While you're resting a muscle group, work the opposite one, ie: chest/back, biceps/triceps.  It's great for those of us who are trying to squeeze in a workout during our lunch break and want to get the most out of that hour.

For beginners, start with ten reps with 5-pound weights and work on technique before moving up in reps and in weight.  A good stepping process would be: 10 reps with 5lbs, 15 reps with 5 lbs, 10 reps with 7.5 lbs, 15 reps with 7.5 lbs, 10 reps with 10 lbs, 15 reps with 10 lbs, 20 reps with 10 lbs... etc.  If you want to move up to 12.5 lbs, that's your call, but beware lest you get beefy rather than toned.

The first exercise in my circuit is known as the Arnold Press, affectionately named after The Governator, because it will pump [clap] you up.

For my diagram, I wanted to have Schwarzenegger pose for each step, but he's really busy these days balancing California's budget.  However, a friend pulled some strings and was able to enlist the help of his royal highness of rock as my fitness model in today's post.  He's no former body builder, but he does look great in tight pants, so I am happy with the celebrity cameo this go-'round.

fig 1-2: Start with your arms in front of you, elbows at shoulder-height, palms facing you.

fig 2-3: Swing your arms out to the sides, as though you are opening a set of double doors.  Palms should now be facing out.

fig 3-4: Press your weights straight up, then bring them back down.

fig 4-5: Swing your arms back in to the center, as though you are closing the double doors.  Palms should be facing you again

* your elbows should never fall below shoulder height during this exercise