Hitting the Core!

As mentioned before it is essential to engage in core training to limit to some extent the many problems such as back pain due to poor posture or even reduces the effects of osteoporosis as we get older especially us females. The building of muscles and the strengthening of the spinal cord of the posterior region of the torso is highly important to counteract back problems of an individual adult, athlete, or senior.

An important exercise to ensure stronger stabilizer muscles of the posterior region of the body is Bent-Over Barbell Rows.

Exercise: Bent-Over Barbell Rows

Description:

·         First, stand with legs wider than shoulder width apart with feet facing forward; hold set barbell weight with an over –hand grip (i.e. wrist facing the legs); ensure hands are just wider than legs while in the standing position;  

·         Secondly, once in the proper stance, push your hip and pelvis back with knees soft; extend hands with weights to the floor thus having weight parallel to the floor; at this point you must try to ensure back’s straight, chest out, abdominal muscles engaged while gazing forward in front of you;

·         To perform the exercise draw set barbell weights towards your navel, hold for 2 seconds and then release by extending your arms towards the floor thus returning to the start position.

Muscles worked: The Stabilizers muscles: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes

Try this: Perform 3 sets of 10-15 repetitions. Do make sure all the stabilizer muscles are engaged while performing the exercise. Take 30 seconds rest between each set.

Variation: Bent Over Rows can be executed with other gym equipment. For instance you can use a pair of dumbbells, a resistance band, a medicine ball or even a body bar.   If performing the exercise at home and you are not equipped with the previously mentioned items then have no fair 2liter bottles of water can be used or if too light two gallon bottles! Regardless of the apparatus  used proper execution is necessary. Ready? Let's do this!!

Nicki Minaj - Fly (ft. Rihanna)

Good day all. We all may have a whole lot of things going on in our lives today and to come. This is my motivational song today! Have a Bless day all

Plyos Anyone?

Today I had the opportunity to complete this Plyo Challenge... and let me tell you it was magnificent!! It took me 41:02 minutes to complete 3 rounds of the undermentioned challenge! Try it and let me know what your time is! Let's go!

25 Jump Squats
25 Bur-pees
25 Dead lifts (50 - 65% of body weight)
2 minutes sprint
25 TRX Rows
25 Clap Push Ups on an incline (real pushups)
20 Walking Lunges with Plate held above head 
2 minutes sprint
30 Hanging Leg Raises
25 Shoulder swings
2 minutes sprint
Repeat!

Here are some videos you can follow demonstrating the exercises. The sprints were completed on the treadmill at different gradients ever time between 0-2 while speed range from 6.5-8.5! Note the jump squats were not recorded however its the start of the bur-pees video! Basically with the jump squats legs and feet should be wider than shoulder width and proceed to propel yourself off the floor then on the down squat and push hips back then down

Training for Senior National's Championships

Competition is in the air around the world and it is no different in the Caribbean islands including Trinidad and Tobago.  As preparation continues to getting the nod of the Trinidad and Tobago Bodybuilding Federation (TTBBF) Executive to be part of the team to represent our country in the upcoming Regional Events such as the Central American and Caribbean (CAC) Championships, one week prior to this event all athletes are to step on the National stage here in Trinidad.

Trinidad and Tobago Senior National Championships carded for September 17th 2011 would be the platform for all national athletes to display their hard work to their family, friends, co-workers, gym mate and the like.  For me it's an occasion for all my family and national as well as international supporters to view the outcome of this year's transformation I have been working on.

As of this week - 6 weeks from Seniors and hopefully 7 weeks from CAC - the game is on to triumph over my previous showing (July 23rd at Southern Antilles) by perfecting my training and diet.  Diet commenced at the beginning of this week and so far so good with my current limitations :)  Here is an idea of my training so far for this week:

Monday:
Cardio#1 1hr Treadmill 
Weights/Chest superset with Quads 
Cardio #2 Stepper & Bike 1hr
Tuesday:
Cardio#1 1hr Treadmill 25min Run 2/3miles
Weights/Back superset with Hamstrings
Cardio#2 17mins. Plyos/Box Jump 20, Donkey kicks 20, Toe tap 20, Quick Side Lunges 30 with 1min sprints on 3 incline speed 7.5-8.5 
Cardio#3 Bike 33mins
Wednesday:
Cardio#1 1hr 15mins Treadmill 
Weights/Shoulders/Arms
Cardio#2 Hill Sprints 30mins
Cardio #3 Stepper and Bike 45mins
Thursday:
Cardio #1 1hr Treadmill 20mins Bike 
Cardio#2 Plyos 40mins 
Cardio#3 Stepper/Bike 45mins
Friday: Plan to do
Cardio #1 1hr Treadmill
Cardio#2 1hr mins 
Weights/Legs
Saturday: Plan to do
Cardio#1 45mins
Cardio#2 45mins
Weights/ Shoulders and Arms
Sunday: Plan to do
Cardio#1 1hr  
Cardio#2 30mins

Abdominal and Calves done at least 3 times in the week during the morning period.

So here you have it! An idea of my training for the week.  Next week there would be some changes which I will surely update you on.  Thanks so much for all your support.  As it is said the race is not for the swiftest but to those who endure to the end.  

Core Training - Wood Chop & Twist with Medicine Ball

Core Training

We all know Core training is essential to a physically stronger you.  It allows for developing the stabilizer muscles such as the rectus abdominis, the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, and glutes, all resulting in a stronger core.

In one of my previous blogs I looked at performing the Plank or Prone Pedestal to strengthen the core. Let us continue looking at strengthening the core by performing Wood Chops and Standing Twist both exercises executed with the Medicine Ball.

Exercise A: Wood Chops – Upward rotation of the arms with hip rotation and flexion (bending)

Description:

·         Stand in a split-squat stance position with hip flexion/bent, torso facing forward and arms to the front of your torso holding the medicine ball hanging in front of you. Do make sure to have elbows soft or bent at the beginning of the exercise as well as when you execute the exercise;

·         With medicine ball in hand rotate arms upward above your head in conjunction with hip rotated into a standing position;

·         Return to split-squat stance position (hip flexion) and return arms to the front of your torso. 

Exercise B: Standing Twist

Description:

·         While standing in a split-squat stance position, hold medicine ball in your hands with your arms forward in front of your torso just above waist.

·          Twist the ball around your body to the right side while keeping your hips and legs fixed and also keeping your head facing forward.

·         Repeat by twisting to the left side to complete the first repetition.

Video Here:

Try it! A combination of Wood Chop and Standing Medicine Ball Twist

Muscles worked: The Stabilizers muscles: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes; Other muscles: shoulders

Try it: Try doing 2 sets of both exercises one after the other for 15 repetitions. Take 30 to 45 seconds rest between sets.

Variation:  There are many variations to the Wood Chop, however try this one and let me know your experience