Workout Wednesday: Another Stabilization Endurance Routine
Happy Workout Wednesday!
As I received some positive feedback on the total-body workout I posted last week, I thought I’d post another one. Just like last Wednesday’s plan, these exercises provide a total-body resistance training workout for what NASM calls the stabilization endurance phase of training. If you’re new to the gym or returning after a break, this is the type of plan you should follow.
Don’t forget to warm-up before jumping into this routine and cool-down when you’re done. For each exercise, aim for two sets of 12 reps. (If you’ve never worked out before or starting again after a very long break, one set is just fine.)
- Single leg balance reach (**2 sets of 8 reps for each leg**)
- Total body: Ball squat to curl to overhead press
- Chest: Ball dumbbell chest press
- Back: Ball dumbbell row (2-arm)
- Shoulders: Ball military press
- Biceps: Single-leg bicep curl
- Triceps: Prone ball dumbbell triceps extensions
- Legs: Step-up to balance
I cannot stress enough the importance of the stabilization training phase being the correct starting point for an exercise regimen. Without stabilization, your muscles don’t work the way they’re supposed to and your body will make compensations to keep you moving. Those compensations lead to muscle imbalances which lead to increased stress on the joints which in the end can eventually lead to injury.
Aim to perform this program two to three days each week, but remember not to perform the same routine on back-to-back days. Your muscles need time to recover and repair, which is accomplished through rest. So perhaps you perform this program on Mondays and Wednesdays and get your cardio in on the in-between days. Whatever you do, make sure you don’t skimp on the stretching! I will be eager to hear more feedback on whether or not this program helps you on your journey to have fun, be fit and feel fabulous!
Posted on January 25, 2012, in Fitness, Health and tagged Laura DeAngelis, Leslie Hassler, NASM, Personal Fitness, Resistance Training, stabilization endurance, Total-Body Workout. Bookmark the permalink. Leave a comment.
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