STRENGTH TRAINING

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Welcome to Resistance Work for the Weight Loss Challenge

By Billy Polson

So far, our RealJock/Nu4You Weight Loss Challenge participants—and all of you working out with them at home—have done two preliminary workouts, courtesy of Billy Polson of Diakadi Body. First, we took a stretch test and learned how to correct our imbalances; next, we took a core strength test and found out what we need to do for super abs. Now, it's time for the first day of resistance training. Get ready to get tough!

Begin your day of resistance work with your corrective stretches. Plan also to include your core work at the end of your workout. Then, perform the following sequence of exercises. After you've done this sequence through, start again at the beginning of the resistance workout and do the same sequence again (there is no need to repeat the stretches or core work). After the second run-through, you will have completed the first day of resistance work. Congratulations!


WEEK 1, DAY 1: RESISTANCE TRAINING WORKOUT

The Weight Loss Challenge Workouts consist of the following, to be done in order:

Stretch Test
Core Strength Test
Resistance Training Week 1, Day 1
Resistance Training Week 1, Day 2
Resistance Training Week 1, Day 3
Week 2 Workouts
Weeks 3 & 4 Workouts
Weeks 5 & 6 Workouts
Weeks 7 & 8 Workouts
Weeks 9 & 10 Workouts
Weeks 11 & 12 Workouts

WORKOUT, DAY 1
Single Cable Rotation Pull, Staggered Stance
Stand with stagger stance and using a single cable handle at chest height. Pull the cable handle with a twist using the hand opposite your front leg. Keep shoulders back throughout movement. Repeat for 12 repetitions with each arm.
Single Cable Rotation Push, Staggered Stance
Stand with stagger stance and using a single cable handle at chest height. Push the cable handle with a twist using the hand opposite your front leg. Keep shoulders back throughout movement. Repeat for 12 repetitions with each arm.
Split Squats (Front set and 45-degrees set)
Front Split Squat: Start with legs staggered front/back and drop into a kneeling position with your knee tapping the ground (not resting). In the low position, both knees should be in right angles and your spine should be straight up and down. If quads or hip flexors are too tight to drop all the way down, then go as low as you can while keeping your form. Forty-five degree Split Squat: Same form as the front split squat, however your feet are at a 45-degree angle. Both toes stay front on this one as well. Perform 12 of each type of squat on each leg.
Jefferson Squat
Start with a dumbbell on its end on the floor directly beneath your hips, with legs wider than shoulder width. Squat down to grab on to the top of the dumbbell. At this low position, make sure your spine is still in a neutral position, meaning that your shoulders are still back and together (not rounded forward) and that your lower back stays flat (not tucking your butt under). Then bring the dumbbell up with you as you stand up. Repeat by tapping the end of DB on the floor. Repeat for a set of 12 squats.
Note: A reference for this program is Paul Chek's How to Eat, Move and Be Healthy, San Diego, 2004.

About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Exercise Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to billyandmike@realjock.com.