Quick Indoor Workouts

Okay, I mentioned yesterday how difficult I find it to get motivated during these dark, rainy days. And I live in LA, where I'm pretty sure it hasn't dipped below 59 degrees since last winter. So I imagine that wherever you are is a little colder than here, and I have no excuse for blaming the elements for my lack of motivation to work out.

And yet, I do blame the elements. So my workout options dwindle during this time of the year, but I just got back to feeling strong and have a good thing going with regular exercise. I want to keep it going, but I need realistic workouts that I can do at home with minimal time and minimal equipment.

That's what I'm here to share today: workouts that can be done anywhere, with little or no equipment, in 20 minutes or less. No excuses!

Upper Body Supersets (Dumbbells only!)
Complete each set twice, then do 15 pushups before moving on to the next set. Use medium weights.

EMOM Workouts (No equipment needed!)
(Every Minute, On the Minute) These workouts have quickly become a favorite around here, because they're quick and easy to customize. Here are some ideas:

Full Body EMOM:
EMOM 15--Complete 5 Burpees every minute for 15 minutes (Works up a good sweat, full body workout, and super quick!)

EMOM 20--Complete 5 push ups + 10 squats every minute for 20 minutes (Hits major muscle groups in the upper and lower body, and definitely challenging.)

Upper Body EMOM:
EMOM 10 (x2)--I posted two upper body EMOM workouts a while back. These ones alternate even and odd minutes to add variety to the workout.

Lower Body EMOM:
EMOM 20--10 squats + 5 squat jumps every minute on the minute for 20 minutes. Great for toning and getting that heart rate up.

EMOM 15--5 plie squats + 10 walking lunges + 5 calf raises every minute on the minute for 15 minutes. Challenges the entire lower body.



45/15 Cardio/Core (No equipment needed!)
Complete each exercise for 45 seconds, then rest for 15 seconds before moving on to the next.

Mountain Climbers
Squat + Backward Lunge (alternating legs)
Reverse Crunch
Plank Jacks
Walking Lunges (alternating legs)
Bicycle Crunches
Speed Skaters
Plie Squats
Supermans
Air Squats
Glute Bridges
Reverse Plank

Repeat as many times as you would like. :-)


More great workouts for your winter enjoyment:
Stability Ball Core Workout
12-Minute Workout
January Indoor Workout
Winter Core Circuit

You can also follow me on Pinterest to find lots more workouts I like!

My New Friend + Killer Upper Body

I have an exciting new addition to my life.

It's something I've wanted for years, but we were waiting for the right time to make the leap. We knew it would be an investment, worth the wait, pricey but something to cherish. And now that it's here, I can't tell you how excited I am.

Naturally, I'm talking about my new Kitchen Aid Stand Mixer.

There's actually some interesting back story to this beauty:

For our wedding in 2011, we registered for a stand mixer, and we even received one as a generous gift from my Aunt Susan. After some research, however, and after we did not get the food processor we also registered for, we decided to exchange the stand mixer for the food processor. I don't necessarily regret this decision, as we have put the processor to good use over the last few years, but I've lusted after a Kitchen Aid since then. When I see them on cooking shows, I whimper a little.

Anyway, we had a few Williams-Sonoma gift cards saved up, and we finally decided to bite the bullet last week. With rebates and gift cards, we ended up paying very little for what would normally have been way too expensive, so it felt like a gift after all.

Of course, Williams-Sonoma was out of stock of the color we wanted, so they placed the order for us, and my new friend arrived yesterday. I e-mailed Terry at work and said I felt like there should have been music when I opened the box. He wrote back, "A choir of angels, perhaps?" This is why we're married.

Of course, I washed all the parts right away so I could make something last night, but we had an abundance of sweets in the house (brownies, homemade chocolate ice cream, you know, the usual). So I opted for some simple whipped cream, something that used to take up to 20 minutes with a hand mixer. And now I fear I will eat whipped cream with every meal because it's just so easy to make.

Anyway, I'm so excited for this addition to our kitchen. Even in our tiny place, we are willing to give up some counter space to leave it out for all the world to see. And it's just so beautiful.


Okay, back to real life. Today turned out to be super mellow and included a lovely catch-up lunch with Jenn and a killer workout with Terry. He's expressed interest in increasing his strength workouts (frequency and intensity), so I designed a lovely little doozy for him to complete after work today.

This workout would be great for almost anyone with a little strength training experience, but I kept my own workout more toned down (supersets with one cable and one stable exercise, 12 reps each, 3 times per set).

Note: I recommend a slightly more emphasized warm up (<--one of my most popular posts ever!) in this case because the exercises call for a heavy weight right off the bat. Here's Terry's warm up:

• 7 minutes incline walking on the treadmill (any cardio will do)
• 15 push ups (wide grip)
• arm circles, alternating directions
• 15 push ups (close grip)
• 25 crunches, legs up

And here's the workout:

Some notes:

• I tried to make it clear in the graphic, but you're doing each set twice. The first time, you complete 8-10 reps with a heavy weight (should be near fatigue by the last few reps). The second time through the set, you complete each exercise to fatigue with the same weight (unless you really feel the need to drop the weight a little for the sake of form). 
• For each core exercise (*), you'll complete 25 reps the first time and then reps to fatigue the second time through.
• Since you're working the same muscles (chest, triceps, core) the entire time, be sure to rest as needed. No need to rush this one. 

Some helpful links:

• Overhead tricep press
• V-Ups
• Skullcrushers
• Weighted oblique crunches

Later tonight, I got an "F-you, Julie" from my sweetheart of a husband because his arms were already so sore. It was one of the best compliments he's ever given me. :-)

Hope you like it, too. :-) Off to enjoy some of our favorite shows and more of that whipped cream!

Learning the Tools of the Trade

I don't--never have, likely never will--consider myself an expert blogger by any means. I publish five times (ish) per week, and usually my posts take at least 45 minutes to write, edit, and publish. If I create some sort of graphic, like I did tonight, I can count on closer to 90 minutes to publish. Some days it takes all day to finally get a post up, and I don't find myself moving any faster even after almost two years.

I'm slow on my computer. No matter how many times I edit (usually using PicMonkey), I still feel like it takes me forever to create something I'm happy to post. And often times I'm not even that thrilled with the end result (tonight would be an excellent example), but I'm too tired to go back and make changes.

I'm also overly critical of myself, especially in my writing. I delete, revise, edit, and rework most of what I write. I take about 15 photos of each meal to get one I actually like (I imagine this number will change if/when we move to an apartment with some natural light). I am almost always too lazy to edit said photos, unless I make time for a collage or graphic. And often when I do edit photos, I hate the outcome more than the original.

But the truth is, I still enjoy this blogging thing, learning a new trick or two along the way. It will never be a full-time job (or even a part-time job), but it's fun and challenging, much like my book project, and I'm going to keep on doing it.

To show my lack of talent but bountiful willingness to publish imperfect graphics, here's the workout I designed for Terry to complete in his hotel room tomorrow. It looks pretty challenging--I may try it myself while I'm out visiting him!

It's pure chaos, right? Oh, well. It only looked chaotic when I got to the last ones, and by then it was 10 pm. I actually have plans tomorrow (shocking!), so I'm going with it!

Some notes:

1 min 180 Jump Squats + 1 min Pendulum Lunges (complete 2 times)

25 crunches of choice--choose something challenging, like legs up or bicycle crunches

1 min Star Jumps + 1 min Tricep Dips (complete 3 times)

2 min Side Walking Planks -- in a plank position, "walk" sideways, moving right arm and leg together, then bringing left arm and leg back to a plank, continuing as far as your space will allow, then reverse the other direction

50 Jumping Jacks + 1 min Down Dog Split Switches (complete 3 times) -- for the second exercise, start in Downward Facing Dog, lift right leg straight up into the air, hold 2-3 seconds, then lower and switch

1 min Wall Sit -- aim for right angles at your ankles, knees, and hips, with your full spine as flat against the wall as possible (to increase the challenge, place a stability ball behind your back and against the wall)

25 crunches of choice

10 Wide-Arm Push Ups + 10 Tricep Push Ups (Complete 3 times)


Let me know what you think!

What's your hobby? Do you work hard to improve, or is it just for fun?

Fitness Instructor Musts and WIAW

Today's adventures began with a boot camp class at the gym. My mom and I took a different boot camp class on Monday, and unfortunately today's just wasn't quite as good. I thought the workout itself felt just as challenging as the one on Monday, but it lacked the energy and fun I enjoyed on Monday.

The difference between the two classes--and the fact that I almost never take fitness classes since I don't belong to a gym--made me wonder about what makes an instructor awesome. Here's my list:

• Well-planned and thoughtfully set up classes. Equipment should be ready to go when the class starts (get the participants to help if they've arrived early and are willing), and participants shouldn't have to step over each other to get to the next station, if applicable. Essentially, the setup should make sense for how the class will proceed. I love it when yoga teachers help make sure everyone has enough room around their mat.
  
• An awesome workout. I guess this part's obvious, but the instructor should know what he or she is doing in terms of the actual workout. Whether it's yoga or Zumba or a circuit class, the best classes (in my experience) are the ones that work the body in a balanced way, employ a variety of exercises to engage a range of muscles, and don't make me feel bored!
  
• Solid flow. Moving from the warm up to the meat of the workout to the cool down should feel natural and should be very clear. I love when instructors announce what's happening next so I can mentally prepare for it. Also, we shouldn't have a ton of lag time between workouts, except during rests.
  
• Clear communication. My favorite instructors are the ones who explain what body parts we should be working, give cues on form, discuss the length of each set (we're doing 50-second intervals with 30 seconds of rest, or we're doing 10 reps here). In other words, how should I be feeling and how long will I be feeling it? :-) Also, providing modifications is key!
  
• Great energy. Between music, enthusiastic encouragement, and terrific exercises, instructors use all types of methods of boosting the energy in the room. To be fair, the participants can (and should!) respond back with more energy, but it all starts with the teacher!

That list aligns almost exactly with what I believe it takes to be a good (classroom) teacher. Shocking, right? A good lesson plan, solid prep, clear instructions, moving seamlessly from one activity to the next, and the teacher setting a good tone for the class. Hopefully if I become a fitness instructor someday I can incorporate all these qualities!

(I tried to find a fun fitness meme to throw in here...no luck. They're all pretty bad. Let me know if you see any good ones.)

And now for today's meals. I've been at my parents' house this week, so I have access to some foods I don't normally buy while also trying to introduce some of "my" foods to my parents.

Breakfast: Honey Nut Cheerios, honey dew melon, raspberries, and tea

Lunch: whole wheat pita "sandwich" with hummus, cucumber, avocado, and Havarti cheese

Evening snack: A handful or two of popcorn and wine

Dinner: spinach salad with bacon, mushrooms, cranberries, and poppyseed dressing

My contribution to the meal: an eggplant and zucchini "lasagna" with a side of whole wheat spaghetti, enjoyed with another glass of wine :-) 

And for dessert: chocolate coconut milk ice cream while playing Scattergories! 

Off to bed; tomorrow's a busy one. Hope you had a wonderful Wednesday!

What qualities make a terrific fitness instructor?

Unilateral Upper Body Workout

As you might guess, I'm still on a break from working out while my weird tight muscles recover and loosen up. But Terry has still been hitting the gym, which makes me so happy. I think I do a good job of not pushing him to exercise, but of course I'm always glad when he does. While I'm resting, I thought he might skip the gym, but he's been rather disciplined, even waking up early to work out before work some days!

And I still love creating workouts, so here was Terry's upper body circuit today:

The idea of a unilateral workout is that you are challenging your muscles in an unfamiliar way. By forcing each body part to work independently and without its opposite side, you engage your core and don't allow one side to make up for the other side's weaknesses or imbalances. If you notice that one side is stronger than the other (usually the case, because most of us use one side more naturally than the other), a unilateral workout can help. Unilateral ("one side") workouts are also extremely functional because so much of what we do on a daily basis is one-sided: pulling open a door, lifting a suitcase or even a purse, holding a baby.

Some notes about these exercises: Remember to complete all reps on one side before moving to the next side. Note: Choose a moderate/moderate-heavy weight, but go easy on yourself--unilateral exercises often require a lighter weight than you might think!

Front Shoulder Raise

Upright Row

Lateral Shoulder Raise

Bent-Over Wide Row

Dumbbell Chest Press

Dumbbell Pullover

Side Crunch

Dumbbell Side Bend

Let me know what you think!

Six Months of Awesome

Yesterday Terry and I joined some friends to celebrate Jocelyn's birthday at a local spot near Pacific Palisades beach. Jocelyn's husband Nick organized everything, including the location, lunch, and sports equipment. We even lucked out with a cool cloud cover--otherwise it would have been way too hot.

We spent the day playing beach volleyball (which explains my oddly sore muscles today), devouring sandwiches and snacks, people watching, and wishing Joc a very happy birthday.

After our fun yesterday, today turned into Sunday Funday Workday. We plowed through a bunch of chores, tackled a few errands, and managed to squeeze in a long walk in the afternoon. We also had to pack our bags, because tomorrow morning we leave for Maui! Terry and I will spend the week in paradise for a beginning-of-summer vacation.We plan to soak up some sun, hike, try local foods, and read. Not a bad way to spend the 4th of July!

We'll wake up early tomorrow morning for a workout before our flight (I'm thinking about a 30-minute HIIT + some yoga), but I also plan to continue my normal workout schedule while we're there. I find that I can enjoy vacation (lounging and eating) so much more if I get a workout in before the day's activities begin. Below I've linked some no-equipment-required workouts that I'm keeping in my back pocket for non-hiking days.

• Quads and Core

• Deck of Cards HIIT Workout (I would change the squat + press to squat jumps)

• At-Home Legs Workout

• 25 x 25 Workout II

• Catalina Workout (though I suppose I'd have to call it the Maui Workout)
• January Indoor Workout (probably just as effective in July)

• In the Park Workout

Any no-equipment workouts you recommend?

Also, we are now (as of Monday morning) officially halfway through the year. Is that crazy?! I think it's crazy. So I couldn't help but think about ways to make the rest of the year awesome. The first half felt fantastic, but why not make the rest even better? I'll start brainstorming on our flight tomorrow, but I feel like go somewhere exotic is a great goal to check off the list on the first day!

How will you make the next six months your best yet?

Running Safety

As temperatures heat up and the glorious sunshine beckons you outdoors, I thought I'd take a second to encourage you to run (or walk!) safely. What can I say? I'm a safety girl. 

(I couldn't help but think of Pretty Woman when I wrote that, though this blog post will not focus on that type of safety.) Okay, moving on.

Today, Gina's Summer Shape Up called for "scenic cardio"--complete cardio outdoors! So around noon I scooted out the door for a four-mile run to campus and back. Before I left, I noticed my reflection in the mirror, and honestly I looked ridiculous.

But the items I bring with me ensure a safe and healthy run. So let's start with basic safety.

• Bring your cell phone. This rule is my absolute must, especially when I run or walk alone. I'm by no means a paranoid person, but if I get injured or ever feel unsafe, I want to have a way of calling someone. Even when we just go for a walk, Terry and I make sure to have at least one of our phones. We once went for a short walk around our neighborhood and witnessed a motorcycle accident. I was the first "on the scene" so to speak, but I had no phone and had to direct someone else to call 911. I always think of that incident when we're about to leave the house. You just never know!

I also love all the apps my phone has to offer. I can use MyTracks for tracking our route, check the time, or engage my HIIT timer. To avoid holding the phone in my hand, we bought an arm band that fits the phone and allows me to see and use the touch screen. 

• Tell someone where you're going and when you'll be back. I make sure to tell Terry my basic route as well as when I expect to be home. Even if it's just a quick text to a local friend, at least you know someone knows where you are. Bonus: You get to brag that you're getting your exercise!
  
• Be aware of your surroundings. In West LA, drivers are generally unconcerned with the well being of those on foot. I've had my share of near-misses with cars, even with my constant vigilance. If you run with an iPod, keep one earphone out or keep the volume low. I totally get the desire to crank up your favorite song, but if it in any way distracts you from watching for cars or being aware of your surroundings, it's not worth it! And you know the basic advice about being outdoors: look both ways, wait for the light, blah blah blah...

• Run in populated areas, especially if you run at night. In our neighborhood, traffic almost never stops and tons of folks are walking around all day, so I feel pretty safe running anytime. If you live in a less dense area, stay on more major roads that you know well. 

And some body safety for good measure:

• Wear sunscreen. There are too many options out there to pretend to have excuses now. You can buy sweatproof sports sunscreen, so just do it.
• Warm up ahead of time. Consider my Wake Up Your Warm Up post to help!
• Bring water for longer runs. I bring my water belt (by Fuel Belt) for anything over four miles.
• Stretch and cool down after your run. Revisit my Q & A with Heidi (my physical therapist friend) for some advice!

Do you try to run outdoors more in the summer? What are your safety tips?

________________________

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After-Dinner Workout and Luau Muffins

Tonight's post comes at you in hopes of offering a unique workout and a delicious treat. Hopefully you can find a way to work one or the other--or both!--into your Memorial Day weekend.

I felt inspired on Wednesday night to create an after-dinner workout. Most of the time, my workouts require a fairly empty stomach (I feel heavy and cramp up easily if I eat within an hour of working out). But on Wednesday, I went to a light happy hour with my coworkers and still wanted to work out afterward. I wanted to avoid jumping and high intensity movements, so I created a timed workout that actually made me work hard without cramping up! And in just 25 minutes--not bad.

The workout mimics a Tabata workout--20 seconds work, 10 seconds rest--but it's not technically Tabata because the moves aren't designed to get your heart rate up high. Still, the format runs like this:

• In Group 1, complete the first exercise for 20 seconds.
• Rest for 10 seconds.
• Complete the second exercise in Group 1 for 20 seconds.
• Rest for 10 seconds.
• Repeat this format, remaining in Group 1, for three more rounds (total of four rounds, four minutes).
• Then move to Group 2 and start all over again, proceeding to the other four groups after that.

Form cues:

• Rotator Cuff on Ball
• One-Leg Touchdown Squat
• Elbow Plank and Straight-Arm Plank
• Plie Squat with Upright Row and Calf Raises
• Ball Crunches and Back Extension on Ball
• Tricep Extension with Glute Bridge and Clams

To round out your workout, consider a brisk walk around the neighborhood, especially now that the sun is out longer for summer!

Speaking of summer, I think these muffins will be fantastic for summer. We still have half a batch left and I'm already eager to make more. These guys include healthy ingredients and taste like a tropical vacation. Hey, if you can't actually be in Maui, just pretend. It's all about denial and daydreaming.

Luau Muffins

Makes 12 muffins

Recipe adapted from 100 Days of Real Food

• 2 1/4 cups whole wheat flour
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt
• 2 ripe bananas
• 1/2 cup diced fresh pineapple (frozen would likely work; just thaw it ahead of time)
• 1/4 cup plain Greek yogurt
• 1/4 cup honey
• 2 eggs
• 1/3 cup coconut oil
• 1 teaspoon vanilla
• 1/2 cup chopped macadamia nuts

Preheat the oven to 350 degrees. In a large bowl, combine flour, baking soda, and salt. Set aside.

In another bowl, mash the bananas and stir in the other wet ingredients (pineapple through vanilla). I mashed the pineapple in a little but mostly left chunks. If you prefer less texture, chop your pineapple more finely. Add the wet ingredients to the flour mixture, and stir just until combined (don't over mix). Finally, stir in the macadamia nuts.

Distribute the batter in the prepared muffin tin. I like to use a large ice cream scoop to ensure more equal muffin sizes. 

Bake at 350 degrees for 12-15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

These muffins were so good we ate them for dessert! And with the fruit, whole grains, and healthy fat from the nuts, you're getting some terrific nutritional value. Hope you enjoy them!

Wake Up Your Warm Up

We've all heard that warming up before a workout and cooling down afterward makes for a happy body, but why? Today a coworker and I chatted about how impatient we feel during warm ups and how we struggle through them because they seem boring compared to the real deal.

But ever since I learned about the benefits of warm ups from my NASM certification, I have become a big advocate of warming up properly before getting to the bulk of a workout. But before I became a personal trainer, I didn't give much thought to how I warm up; I assumed anything that increased my heart rate was sufficient. Very quickly I fell into a routine of walking for five minutes and then jumping into my more intense exercises.

The truth is that warming up benefits your body in a variety of ways, and a walk or light jog aren't always the best options. I thought I'd provide a little insight into warming up, and I hope it helps you out!

Disclaimer: All information derives from the National Academy of Sports Medicine.

So what are the benefits of a warm-up?

• By bringing your heart rate up, you increase the cardiorespiratory system's ability to work, increase blood flow to active muscle tissue, and increase oxygen exchange capacity.
• By raising your tissue temperature, you increase the rate of muscle contraction, increase opposing muscles' contraction and relaxation efficiency, increase metabolic rate, and increase soft tissue flexibility.
• Finally, by warming up, you mentally prepare for the workout, which increases your readiness to attack your routine!

What type of warm-up should you do?

If you are in the beginning stages of a new workout routine--or if you are new to working out altogether--you'll be working toward improved stabilization. Your warm up should include:

• self-myofascial release (foam rolling)
• static stretching (holding a stretch for about 30 seconds per muscle)
• cardiorespiratory exercise (5-10 minutes) 

Self-Myofascial Release (Foam Rolling)

(source)

For more experienced exercisers focusing on building strength, warm up with: 

• self-myofascial release (foam rolling)
• active-isolated stretching (hold each stretch for 1-2 seconds and complete about 5-10 reps per muscle)
• cardiorespiratory exercise (5-10 minutes)

Finally, if you're very experienced and emphasizing power in your workouts, you should complete a functional warm up that includes:

• self-myofascial release (foam rolling)
• dynamic stretching (examples include lunge with rotation, single-leg squat touchdown, or prisoner squats--the movements would mimic your planned workout moves) (complete 10 reps per side)

Example of dynamic stretching (leg swing)

(Source)

What are the options for cardiorespiratory warm-ups?
Let's face it: Walking on a treadmill for 5-10 minutes isn't exactly thrilling. And maybe you belong to a gym that has a 30-minute limit on cardio equipment, so you can't exactly spend all that precious time getting your heart rate up. So consider mixing up your cardio warm-up!

• Dance - shake it to your favorite song, throw on a dance video, find a quick Zumba video on YouTube.
• Walking or jogging - Walk to the gym, or jog a few laps around the workout area. Even a lap or two around the parking lot ought to do the trick. 
• Stairs - Jog or walk up and down the stairs at your house, a park, or the gym.
• Mix it up - if you'll be performing your more intense cardio on the treadmill, you could warm up on a different machine, such as the elliptical or stairmaster.

The idea is to increase your heart rate but keep the intensity well below your eventual target for the more intense workout. Don't go crazy during the warm-up, but be sure that the movements are full-body, dynamic movements (activities such as jumping jacks, skipping, and cross-country skiers are awesome warm up options).

If you're looking to spice up your warm-up, I hope this overview helps! Enjoy that leisurely warm-up time before your kickass workout!

Any recommendations for good cardio warm-ups? What's your favorite way to foam roll? 

My Favorite Back Exercises

Today's Best Body Boot Camp workout included several back exercises, like upright rows and one-arm dumbbell rows. Upper back and shoulder exercises tend to make me nervous, because I injured my neck/upper back doing an overhead press in college. While I'm much stronger (in terms of core and overall musculature)  and safer in my weight lifting now, I tend to choose super light weights for overhead press, lateral raises, and rows.

But I've also really grown to love working my back. For a long time after my injury I avoided all back work, and when I finally saw a sports therapist he told me he was shocked at how much my muscles had atrophied. That's never a good sign. So I sloooooowly eased back into bodyweight exercises and yoga/Pilates moves, eventually working up to light dumbbells. Now I feel much better, and my posture is improving, too!

Here are a few of my favorite back exercises--enjoy!

Upper Back

• Upright Row (dumbbell, cable, or barbell)

(Source)

Mid-Back

• Wide-Grip Lat Pull Downs - Alternatively, try an assisted (or unassisted, if you're awesome) pull up

(Source)

• One-Arm Bent Over Row

(Source)

• Dumbbell Pullover - Requires far more muscles than it seems but focuses on those lats!

(Source)

Lower Back (part of your core)

• Superman Lifts - Ridiculously unassuming little buggers.

(Source)

• Back Extension on Ball (can also be done using a bench and/or with a weight)

(Source)

Add your favorite back exercises below!

Back, Biceps & Legs Strength Workout

My incredibly fit husband mentioned recently that he's ready to incorporate some additional strength training into his workout routine, and of course I was thrilled to write up some new workouts for him. 

Honestly, I would absolutely complete this same workout if I wasn't in the middle of boot camp. But since a lot of the workouts I create are more focused on stabilization and strength endurance, I thought this one would be a welcome change, especially for anyone seeking some bulk.

In my NASM training, I learned about the three aspects of resistance training: stabilization, strength, and power. Within the strength phase, an emphasis on muscle size is called hypertrophy. I created a hypertrophy workout that left Terry feeling fatigued.

Some form cues:

• Upright Rows
• Walking Lunges (Note: Complete the said number of reps for each side.)
• Seated Lat Pull Downs
• Dumbbell Step Ups (Note: Don't alternate legs; complete all of one side, then complete all of the other.)
• Concentration Curl (Note: Complete the said number of reps for each side.)
• Dumbbell Squats

I hope it's a tough one for you! Get ready for some bulging biceps!