These were the same Variations as last week, but for the sake of convenience I wanted to post them here again. I’m loving the added body weight challenges my friends and I are doing. In addition to today’s workout, today’s daily challenge was 15 minutes of wall sits (split up in as many sittings as you want, but the best thing is to just get it over with haha), 3x 1 minute of continuous squats and 3x 1 minute of jumping alternating lunges. Go! 😀
Leg Extensions: I did these as single leg extensions. You’ll see why. Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension. The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.
Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.
Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.
Oooo I had fun with the variations on this one!
Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*
Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).
Seated Narrow Grip Cable Rows: Door open and perpendicular to your body, hook the resistance band around both sides of the door knob. Sit in a chair and voila! Low row set up.
T-Bar Row: Holding a heavy single dumbbell, I bent over at a near-90 and pulled up for the row.
Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!
Incline Dumbbell Curl: This one was tough. I tried to lean my chair back against the wall in a carpeted room (so as not to slip). This worked ok, but the back of my chair was wider than me so my arms did not have that free-range that they would on a real bench. This exercise made me want to invest in an adjustable bench.