STRENGTH TRAINING

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One Week Down: Weight Loss Challenge Strength Training Day 3

By Billy Polson

We're now into the third resistance training workout for our RealJock/Nu4You Weight Loss Challenge participants—and all of you working out with them at home̵. These workouts come to us courtesy of Billy Polson of Diakadi Body. Before you do the resistance work, you should warm up with the corrective stretches as needed to correct imbalances; also plan to do the appropriate core work based on the results of your self-evaluation.


Congratulations on completing the first week of the Challenge workouts! Next week: three more great workouts.


WEEK 1, DAY 3: 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

RESISTANCE TRAINING WORKOUT
Stationary Lunge Series (Step Backs)
Stand upright and with your left foot perform a reverse lunge, dropping down through the back knee while keeping your body upright. Your right quad should then become parallel to the floor. Now, use your right leg to come back up to the starting position, and then alternate sides and drop back with your right foot. Do 12 reps for each leg. If you would like to add difficulty, you may use dumbbells with this exercise (as in the photos).
Horse Stance Vertical Hold
Start on all fours and maintaining perfect spine posture (again with the dowel style alignment touching 3 points: base of the skull, between the shoulder blades, and base of the spine). Lay a band or string on the floor to make sure you stay in the same plane and position throughout the exercise. Inhale and charge your abs on, keeping your weight evenly balanced between hands and feet. Try to barely lift your left hand off floor half an inch and your right knee and foot off floor half an inch. Hold this for 20 seconds without your spine twisting or your weight shifting to one side or the other. Then come back to all fours and repeat the movement by lifting your right hand and your left foot off the floor this time for 20 seconds.
Inverted Pull-ups
On a Smith Machine or Squat Rack, position the bar so that it is either on the fourth, fifth, or sixth rung (this depnds on your height relative to the rack). With your feet flat on the floor in a wide stance, place your hands shoulder width apart, with your palms facing up. Hang from bar with your body flat and arms fully extended. Lift your body up towards the bar until your chest nearly touches the bar. Lower yourself back down to starting position. Do this for 12 reps.
End of Bench Squats with Seat Tap
Stand in front of a bench with your arms at the side of your head. Position your feet so that your feet are shoulder width apart and toes are straight ahead. Lower yourself down until your butt taps the flat bench. Once it does, drive up through your heels and return to the starting position. Repeat for 12 reps.
Inverted Pull-ups
On a Smith Machine or Squat Rack, position the bar so that it is either on the fourth, fifth, or sixth rung (this depnds on your height relative to the rack). With your feet flat on the floor in a wide stance, place your hands shoulder width apart, with your palms facing up. Hang from bar with your body flat and arms fully extended. Lift your body up towards the bar until your chest nearly touches the bar. Lower yourself back down to starting position. Do this for 12 reps.
End of Bench Squats with Seat Tap
Stand in front of a bench with your arms at the side of your head. Position your feet so that your feet are shoulder width apart and toes are straight ahead. Lower yourself down until your butt taps the flat bench. Once it does, drive up through your heels and return to the starting position. Repeat for 12 reps.
Gravitron Neutral Grip Pull-ups
On a Gravitron machine, grab the neutral handles that are parallel to each other. Your palms will be facing each other. From the starting postion, pull yourself up with a three-second count. Without pausing at the top, lower yourself down for a three-second count. Repeat for 12 reps.
Walking Lunges
From a standing position, step your right foot forward and drop your left knee into a lunge. Lower your left knee until your right quad is parallel to the floor. Stand up from the lunge and step forward repeating the same steps with your left foot. Continue to walk like this for 12 steps with each foot.
Stability Ball Dumbbell Press
Lie back on a stability ball with your upper back stabilized on the ball. Have your feet hip width apart and keep your hips flat. While lying back, take the dumbbells with your palms toward your feet and press them up, using your chest to do the pushing. The dumbbells should almost meet at the top motion. Slowly bring them down so that your elbows are at a right angle. Repeat for a set of 12 repetitions. Then, rest for 60 to 90 seconds, and repeat for a second set of 12.
Stability Ball Leg Swings
Lie with your back on the floor. Take a stability ball and place it between your feet. With your knees bent at a right angle, slowly lower the stability ball from left to right, touching the stability ball on the ground before moving to the other side. Repeat for a set of 12 swings in each direction.
Stability Ball Lower Back Leg Raises
Lie face-down over a stability ball with your hands holding onto a bench. Slowly raise your straight legs up as high as you can bring them. You should feel your lower back doing most of the work. Repeat for a set of 12 raises.
Don't forget that you also want to do your corrective abs work based on the results of your core tests.

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.