Sunday, December 06, 2009

Dec 6th - Sunday's Challenge

Here in CT, we received our first dusting of snow overnight. Thursday, it was in the 60's and I ran in shorts and a t-shirt. I'm about to head out for my Sunday morning run now and it's 30 degrees. I'm still wearing shorts however, damn it!

Is anyone sore from any of the exercises? OK, here's today's plan:

4 supersets X 12-15 reps per exercise of:

Plank Rows - place one hand on the edge of a bench, keep that arm straight, and keep your body very straight in a plank position with your feet close together, so that the one arm with the hand on the bench is supporting your weight. With the free arm/hand, grab a dumbbell and do the rows, pulling the weight towards your belt line and and focusing on getting the elbow back. picture trying to start a chainsaw. Finish 12-15 reps, then switch arms and do the other side.

Curl/Shoulder Press Combo - seated either on a bench or, even better, on a physioball, holding a dumbell in each hand, perform a curl by using the biceps to flex the elbow and bring the weights from the lower position up towards your shoulders. When the weight is near the shoulders, go right into an overhead shoulder press, rotating your arms simultaneously so that your palms/fingers are facing out, away from you at the top. Lower the weight slowly back to the starting position, reversing exactly what you just did.

Try to get outside today. If you don't run, then go for a walk.



1 comment:

alan said...

Yeah, I'm still sore from the 100 squat/shoulder press combos...