April 11, 2011 Quote of the Week
"What do you do when disappointment comes? When it weighs on you like a rock, you can either let it press you down until you become discouraged, or you can use it as a stepping stone to better things." --Joyce Meyer
WORKOUT OF THE WEEK: Legs, Triceps, Abs
You may see the bodyparts listed and think that we're going after vanity muscles with this workout. That is not entirely untrue, but your legs, triceps and abs aren't just showcase parts of your anatomy. Training your legs regularly and with intensity can help you to drastically change your overall body composition for the better because they represent such a large portion of your overall musculature and more muscle means more calories burned. Triceps, which tend to be a trouble area for women, represent a good 2/3 of your upper arm mass so attacking them with rigor means better, stronger looking arms in the long run. And by including your abs in this workout, you're fortifying your body against lower back injury and building greater core strength for virtually every other activity that your week can throw at you. See? We're not being superficial -- you will just happen to end up looking better for working these bodyparts.
>> Workout Anatomy: Both the bodyweight squat and the lunge are compound (multi-joint) exercises that target the quadriceps, glutes and hamstrings. Adding a plyometric or "jump" quality to them helps target fast-twitch muscle fibers, which are responsible for powerful movement -- the more you zero in on these fiber types, the more likely you are to sport a set of tight, toned legs.
After legs, you'll take to the close-grip push-up to train your triceps. But to elicit the burn that is the sign of progress, you will superset this exercise with triceps dips. (Note: If you don't have a bench you can use the end of the couch.) You'll finish the workout with three sets of double crunches, which addresses both your upper and lower abs. Do as many double crunches as possible in each set.
>> Performance: This workout is about quality, not quantity. After a two minute warm-up -- running in place or doing jumping jacks will suffice -- you'll simply perform as many of each exercise as you can to failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. Get through all the legs exercises, noting how many of each rep you performed, and rest 1-2 minutes. Next, you'll do your supersets of close-grip push-ups and bench dips, doing as many push-ups as you can of each before moving on to the bench dips. Rest no longer than a minute between supersets and repeat it twice more before finishing with three sets of double crunches. Click selected exercises below for video demonstrations and exercises.
(Rest 1-2 minutes)
Triceps: Close-grip push-up -superset with- Triceps Dips
DING, DING: This weekend, PrayFit endorser Robert Guerrero added two titles to his resume, overcoming the rough-and-tumble style of Australian-born Michael Katsidis to claim the vacant WBA and WBO lightweight titles. Guerrero took some tough shots but was in control throughout the fight, scoring a unanimous decision from the ringside judges. Guerrero, who wore PrayFit.com on his trunks for the bout, is now poised for a super-fight against Juan Manuel Marquez in the summer or fall.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion