Continuing with my weight training posts, I think I am starting to get the hang of teaching weights. I was a bit intimidated and apprehensive to begin these classes, but the more I do it, the comfortable I feel instructing my students.
This morning during the hybid class, we did 30 minutes of spin (per usual) followed by 30 minutes (roughly) of weight training. We focused on shoulders and chest today. Here is the workout I wrote for that class.
Materials
·
Light, medium, heavy dumbbells
·
mat
Remember: We did everything with mediums or heavies as well as 12 reps, 2 times each (unless otherwise specified).
Chest
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DB flyes
o
Lie down, bring dbs together outstretched above
chest, move arms outward to the side
·
DB bench press (pulse)
o
Bring dbs to shoulder width on side of chest
upper arm and forearm creating 90 degree angle/ use chest to push dbs up
squeeze chest (lowering weights should take longer than raising)
·
one arm db press
o
start with fully extend arm, slowly bring db
down to bring arm to 90 degree angle, exhale and press up
Shoulders
·
Arnold
Dumbbell Press
o
hold dumbbells with palms facing body chest
level elbows bent/ extend arms straight above you whole rotating palms of hands
when reaching top
·
Arm Circles
o
Make arm circles 1 ft in diameter, reverse
direction
o
10 seconds=1 rep
o
use light weights or none
·
Dumbbell one arm shoulder press
o
Raise one dumbbell to shoulder height, 90 degree
angle with arm elbow pointed to side, press up and full extend arm/ immediately
train other side
·
Dumbbell one arm shoulder row
o
One db, arm slightly bent, db rests on thigh,
raise db nearly in line with chin to chest
Always take your time weight training; it is painful sometimes but really worth it! It is also important to take it slow for safety. Enjoy!
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