Happy Workout Wednesday!
We are continuing our Strengthening Challenge workout series to create a strong, but SEXY body.
As mentioned in last weeks post, it is vital that women, especially as we age, work on strengthening our body.
An intelligent workout design will take into account all the muscles in your body to ensure you are creating balance.
Here is one of the exercises: The Stability Ball Rollout.
If you like this exercise, you’ll love the rest!
Creating Balance In The Body
Incorporating stability muscles, along-side bigger muscle groups, is vital for proper joint, tendon, and opposing muscle strength.
An opposing muscle is better stated as a muscle antagonist. The muscle that you are working is the agonist. The antagonist is in opposition.
In general, each primary muscle group is either a push muscle group or a pull muscle group:
- Push Muscles – muscles that contract as the weight is pushed away from the body.
- Pull Muscles – muscles that contract as the weight is pulled toward the body.
Today I have a vertical Push and Pull workout for you to try.
Unfortunately, I was unable to film this workout but by clicking on each exercise below, you can see how to execute the technique properly. As always, if you have any questions please post them below.
WHO IS READY FOR A CHALLENGE?? Let’s get started!
Warm up 20 repsExercise combo one – 3 supersets 12-10-8Exercise combo two – 3 supersets 15-12-10Exercise combo three – 3 supersets 15-15-15Exercise combo four – 3 supersets of Crazy 8’sExercise five – Chin up Challenge increase 1 rep each week
| #1 | Chin-Up | 12-10-8 |
| SS | ||
| Barbell Push Press | ||
| #2 | Straight-Arm Pulldown | 15-12-10 |
| SS | ||
| Leaning Lateral Raise | ||
| #3 | Single-Arm lat Pulldown | |
| SS | ||
| Cable Front Raise | ||
| #4 | Decline Triceps Extension | 8-8-8 |
| SS | ||
| EZ Bar Curl | ||
| #5 | Chin-Up Challenge | 5-5-5 |
This particular style of workout comes from my latest program Musclicious. Musclicious is a complete 4 training day to get your body’s metabolism working as hot as a furnace; burning calories ALL DAY LONG.
If you have a desire to take your body, mind and life to the next level and don’t have a problem getting out of your comfort zone, the Musclicious will be your go-to workout for whenever you want to quickly add defined, toned & sexy curves to your body – I PROMISE!
Here are the other workouts in this series:
Workout #1 of 4 — Hot Butt and Nice Abs Workout
Workout #2 of 4 — Inner Thigh Toning Workout
Workout #3 of 4 — Strength Conditioning Fat-Burning Workout
Hey the exercise links are not working for today’s you listed
Looks like I’m going to be hurting..lol in a good way. Flavia where did you get your workout pants from,in the picture the black ones? Love them!
Hi Christine,
Flavia gets most of her clothes from LuLu Lemon or Bodybybrazil.com
All the best!
Anna, CPT, FF Specialist
Yes I can’t open the links either
Hi When you click play on the vid it says it’s private.
Tx
M
Same here 🙁
it says “this video is private” 🙁
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