Day 2: Spring Forward to Action 30 Day Challenge - Strength Training

by Heather Long | More from this Blogger

03 Apr 2006 02:00 PM

Your strength training today will focus on the upper body.

Strength Training

You will need free weights and a balance ball for this workout. In the event that you do not have weights, choose two heavy cans from your pantry. Make sure the cans are balanced in weight and easy for you to grip.

Shoulder Raises

Using 10 lb weights (or cans), stand with your feet shoulder width apart, knees not locked. Hold the weights at your side, arms loose but straight. You will be performing front and side raises.

Lift your right arm and hand straight up in front, while your left arm and hand rise straight up to the side. Do not raise your hands up above your shoulder height.

Lower your hands back to your side and repeat the maneuver with your left hand/arm rising to the front and your right arm rising to the side.

Repeat this for 10 reps. that will be five right/left and five left/right. Keep your motion slow and controlled, do not rush your lifts or your descents. You should feel tightening in your shoulder during this.

Supine Bridge You can perform this with your balance ball or the edge of your sofa. Lay prone on the floor, feet resting on the balance ball or on the edge of the sofa. Make sure your heels are firm.

With your shoulders flat against the ground, lift your butt and hold your body at a straight. You should feel like you are tipped diagonally with your feet at the top and your shoulders at the base. You will feel tightening in your lower back. This should not be painful. Stop if you feel pain.

Hold this position for one minute, then release.

Bicep Curls

Sit on the edge of your sofa or on the balance ball. Holding your 10lb weights or your balanced weight cans. Sit erect, your posture should be straight and your arms bent slightly at the elbow.

Contract your right arm to pull your hand upwards in a slow, smooth motion towards your shoulder. You should feel a contraction in the bicep. As you go to lower your right hand, begin lifting your left hand. Maintain stability and posture. Perform the motions, slowly and smoothly.

You want to do 10 left, 10 right.

Once you have completed this, repeat twice more to complete. You should do it in the following order:

• Shoulder Raises - 6 Right/Left and 6 Left/Right.
• Supine Bridge - 1 minute
• Bicep Curls - 11 Left/11 Right
• Shoulder Raises - 7 Right/Left and 7 Left/Right
• Supine Bridge - 1 minute
• Bicep Curls - 12 Left/12 Right

You may rest 1 minute between each exercise as needed. When you complete your final set, be sure to stretch your arms and back thoroughly. Do not just stop - as you will run the risk of cramping.

Congratulations, this completes your strength training for day 2 of the Spring Forward to Action 30 Day Challenge.

How do you feel?

We'll see you tomorrow for Day 3 - Cardio and Flexibility

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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