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Fitolution Day #4

Here we go with the 4th day of The Fitolution . . .

EXERCISE:  

Tuesdays, Thursdays, and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.
 
BONUS EXERCISE:

Chest-Supported Reverse Fly and Hammer Curl
Muscle Groups:  Upper Back, Rear Deltoids, and Biceps 

  1. Start by lying prone on a 45-degree incline bench with your arms hanging straight down and your palms facing each other.
     
  2. First do a reverse fly, focusing on keeping your arms straight or almost straight and keeping your chest pressed flush against the bench to avoid cheating.                                    

  3. Segue into a hammer curl, keeping your hands close together and trying to pause at the top of the rep just before the dumbbells touch your forehead.

It won’t take very much weight for this to be very challenging, so ditch the ego and focus on doing both exercises correctly with controlled form.

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Fitolution Day #3, All About the Hips

Do you know what day it is?  No, I wasn’t going to say “hump day”.  It’s Day #3 of The Fitolution Challenge.

EXERCISE:  

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:


Hip Rotations (Push-up Position)

Body Part(s) – Abs, Butt/Hips, Legs – Thighs
Equipment – None

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