Strength Training
Weight Loss Challenge Resistance Training, Weeks 9 & 10
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Welcome to weeks nine and ten of our RealJock/Nu4You Weight Loss Challenge. Here you will find three days of resistance training workouts for our participants—and all of you working out with them at home. These workouts come to us courtesy of Billy Polson of Diakadi Body, and are meant to be done in sequence.
Below you will find day two of the workout; click through to the following page for day three. Then, start over again with day one for week 10.
WEEKS 9 & 10, DAY 2: RESISTANCE TRAINING WORKOUT
The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 9:
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
Begin your day of resistance work with your corrective stretches. Then, perform the following sequence of exercises once through (some exercises appear more than once). Then you should move on to the core workout.
Below you will find day two of the workout; click through to the following page for day three. Then, start over again with day one for week 10.
WEEKS 9 & 10, DAY 2: RESISTANCE TRAINING WORKOUT
The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 9:
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
Begin your day of resistance work with your corrective stretches. Then, perform the following sequence of exercises once through (some exercises appear more than once). Then you should move on to the core workout.
| RESISTANCE WORKOUT, WEEKS 9 & 10/DAY 2 |
| Stability Ball Hip Raises (Heels on Ball) and Heel Curls and Bent Knee Hip Raises |
| First, always try to select the most firm stability ball for all your stability ball work. For this exercise, people 5'9" or shorter should use a 55cm stability ball; people over 5'9" should use a 65cm ball. Lie back on floor on back with your hands straight out to the sides with palms up. Place your heels on top of the stability ball, and, keeping legs straight, slowly raise your hips up until your body is completely flat and extended. Then slowly lower back to floor. On the final rep, hold your hips in the high position and perform a set of 10 heel curls. On final rep of heel curls, leave soles of feet flat on top of SB and perform bent knee hip raises for full set of 10. Repeat for a set of 10 raises, with 10 heel curls and bent knee raises each time. |
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| Walk-Outs with Five-Second Hold |
| Start with your hands and feet on floor with your legs and arms extended (so your body is in a downward dog or A-frame position, with butt up). Keeping your neck in line with your spine and your ears by your biceps, slowly walk your hands out past a push-up position as far as you can extend while still maintaining your core stability. Once you reach the biggest stretch position, hold here for five seconds, then slowly walk your hands back to starting position. Repeat for full set with five second hold at the low position each time. Repeat for a set of 12. |
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| Hold Low Squat Position and Single Cable Pulldowns |
| Use a single cable handle set at high position, above head height. Stand with feet shoulder width apart and drop into a good-posture low squat position. With your first hand, pull the cable handle down towards your shoulder and repeat for full set of 12 on this side. Then swap cable hand and repeat set for second side. Take a rest for your legs between each hand if necessary. You should do 12 with each arm. |
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| Barbell Repeating Side Lunges |
| Start in standing position with a barbell on your shoulders and perform repeated side lunges, keep your spine neutral throughout the movement. |
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| Hands on Stability Ball Push-Ups |
| Place hands on the side of a stability ball and keeping your feet wide on the floor, start in a plank position and perform smooth form push-ups, keeping the ball steady throughout the movement and your spine neutral. Press in with your hands into the ball throughout the movement to give your chest the feeling of a fly movement as well as a press. Bring your feet closer together for tougher balance work. Repeat for a set of 12. |
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| Alternate Step-back Split Squats with Alternate Dumbbell Laterals in Low Position |
| Start with feet together and step right leg back into a lunge position with your left leg bent slightly in front of you and your right leg bent behind you. Hold dumbbells in each hand. In low position, do alternate single dumbbell raises. Keeping your arms straight and palms face down, raise your arms so that they are parallel to the ground. Bring arms back down and then push off your right leg to stand back up into start position with legs side-side. Repeat this for 12 repetitions, alternating the leg stepping back each time. Repeat until you have done 12 on each side |
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| Barbell Deadrows, Back to Top For Each Rep |
| Start in standing position with a barbell held in front of your body at waist height. Drop into a shortstop stance with upper body around 55 degrees from floor, and a neutral spine. Perform a single deadrow, bringing the barbell up to your sternum. Bring barbell back down to low position and return to standing position. Repeat for full set of 12 through entire sequence. |
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| Hands on Stability Ball Push-Ups |
| Place hands on the side of a stability ball and keeping your feet wide on the floor, start in a plank position and perform smooth form push-ups, keeping the ball steady throughout the movement and your spine neutral. Press in with your hands into the ball throughout the movement to give your chest the feeling of a fly movement as well as a press. Bring your feet closer together for tougher balance work. Repeat for a set of 12. |
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| Alternate Step-back Split Squats with Alternate Dumbbell Laterals in Low Position |
| Start with feet together and step right leg back into a lunge position with your left leg bent slightly in front of you and your right leg bent behind you. Hold dumbbells in each hand. In low position, do alternate single dumbbell raises. Keeping your arms straight and palms face down, raise your arms so that they are parallel to the ground. Bring arms back down and then push off your right leg to stand back up into start position with legs side-side. Repeat this for 12 repetitions, alternating the leg stepping back each time. Repeat until you have done 12 on each side |
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| Barbell Deadrows, Back to Top For Each Rep |
| Start in standing position with a barbell held in front of your body at waist height. Drop into a shortstop stance with upper body around 55 degrees from floor, and a neutral spine. Perform a single deadrow, bringing the barbell up to your sternum. Bring barbell back down to low position and return to standing position. Repeat for full set of 12 through entire sequence. |
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After completing the resistance work above, move on to your core workout:
| CORE WORKOUT, WEEKS 9 & 10/DAY 2 |
| Lower Ab Work Based on Test Results |
| Start your core work with the appropriate exercises following from the results of your core strength test. |
| Elbow Side Pillar with Leg-Lifts Up and Down |
| Lie on your side and support yourself on your lower elbow and forearm. Have one foot on top of the other. Your body should be in a straight diagonal line. Hold this position (using your lower side obliques). If you need to stop/start, that is fine, but make sure you get the full time. During your hold time, try to lift your top leg up and down like a jumping jack. Switch to opposite sides after time is acheived. As these become easy and your spine line and posture stays perfect, try lifting your top leg off so that you are only balancing on the lower leg for entire time. Do these for 45 seconds per side. |
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| Lie on Stability Ball with Alternating Supermans |
| Lie on top of a stability ball face down with the peak of the stability ball under your belly button and your hands and feet resting on the floor. Engage your core, shoulders, and hip stabilizers and slowly raise your left hand up and your right foot up and hold for two seconds. Then repeat by lifting your right hand and left foot and holding for two seconds. Alternate back and forth for sides for full set of 16 on each side. |
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| EXERCISE IMAGES |
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