Here’s to Another Workout Wednesday!
Happy Workout Wednesday!
This week I offer some new exercises for your stabilization endurance routine. There’s something important to note about this level of training: it’s not just for workout newbies and those returning to exercise after a hiatus.
NASM teaches it’s also crucial for exercise veterans to re-visit the stabilization level after periods of strength or power training. Why? Because performing exercises that challenge the body’s proprioception is a surefire way to maintain your core and joint stability. I don’t care how much weight you can push with your chest muscles on a bench or curl at a seated machine with your biceps. After intense strength or power training, keeping your body in a bridge while performing a couple of sets of ball dumbbell chest presses offers a good reminder of how important it is to maintain your core strength!
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 12-15 reps.
- Total body: Step up balance to overhead press
- Chest: Push ups
- Back: Ball cobra (2-arm)
- Shoulders: Single-leg dumbbell scaption (alternating arm)
- Biceps: Single-leg bicep curl
- Triceps: Supine ball dumbbell triceps extension
- Legs: Body weight squats
I don’t mean to sound like a broken record, but you need to visit and re-visit this training level throughout your year-round workout cycle to keep your muscles the way they’re supposed to. If you’re a “regular” here at LauraLovesFitness.com, you may know the following chain reaction by heart: when your muscles don’t work properly, your body makes compensations to keep moving. Those compensations eventually lead to muscle imbalances which lead to increased stress on the joints which can ultimately lead to injury.
As with the other workouts I’ve presented, your goal should to perform today’s program two to three days each week, but don’t perform the same routine on back-to-back days. Your muscles need time to recover and repair, which is accomplished through rest. So you could perform this program on Tuesdays and Thursdays and get your cardio on the in-between days. Whatever you do, never skimp on the stretching!
So, what are some of your favorite stabilization exercises? You know I’m always looking for new ideas to help all of us on our quest to have fun, be fit and feel fabulous!
Posted on February 8, 2012, in Fitness, Health and tagged Laura DeAngelis, Leslie Hassler, NASM, Proprioception, Resistance Training, stabilization endurance, Total-Body Workout. Bookmark the permalink. 6 Comments.
I love reading the Workout Wednesday posts! Thanks for the motivation & boost Laura!!
Hi Jeanne Marie, So happy to hear I can offer a boost! Thanks for taking the time to leave a comment..and please let me know if there are any questions or topics you’d like me to address!
Howdy this is somewhat of off topic but I was wanting to know if
blogs use WYSIWYG editors or if you have to manually
code with HTML. I’m starting a blog soon but have no coding expertise so I wanted to get advice from someone with experience. Any help would be greatly appreciated!
Sorry for late reply. Not really a HTML pro at all. I just signed up for this blog on WordPress and it pretty much does all the “heavy lifting” for me. I start typing a post and that’s about it. Good luck with your blog adventures!
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