Sunday, August 31, 2008

Core Strength Training

About a year ago I bought some adjustable dumbbells from NZ site Trademe (trademe is a bit like ebay). I think they cost me something like $60. Total weight of 32kg (16 x 2).

Since then I've used them only sporadically - so far. However I think by using some structure, and reporting via this blog, will help.

Here is the core strength program I have decided on.

3 times a week (Mon, Wed, Fri). It is important to have a rest day to allow the body to recover.

Two sets of every exercise, 15-20 reps of each with 60 seconds in between each one. The figure in brackets are the weights I'll try to start with.

Back Extension
Side Crunches
Hip Flexor
Forward Lunge with Dumbbells (2 x 8)
Dumbell Chest Press (2 x 16)
Calf Raises with Wall
One-Arm Dumbell Rows (1 x 16)
Lying Dumbell Fly (2 x 10)
Seated Dumbell Shoulder Press (2 x 10)
Alternating Dumbbell Bicep Curl (2 x 10)
Seated Dumbell Tricep Extension (1 x 10)
Stretch After Strength Training

Almost as good as going to the gym?

* Want to kick start the 100 pushup thing again. See how I with a week of this first though.

1 comment:

Andrew is getting fit said...

Are you going to do the Waitakere Half?

I'm planning on doing the 11K option.