Fitness

BACK EXERCISES

If there is one part of my body I would like to strengthen, it would be my upper body. I have always had pretty decent lower body (legs, glutes) and abdominal strength. However, my upper body (arms, chest, upper back) is fairly weak and my shoulders roll forward (probably from spending too much time on my beloved computer!).

These exercises below were given to me by an Equinox trainer for my specific needs. I am working on rotating my shoulders back, strengthening my back muscles and improving my overall posture.
*Disclaimer: Even though these exercises were given to me by a certified personal trainer, please be cautious if you choose to perform them and always consult a trainer if you are unsure of proper form or how heavy your weight should be.*

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I did 12-15 reps and 3 sets of each of these exercises.

Exercise 1: Standing Cable Row/Pull back (works your rhomboids, trapezius and deltoids)

Exercise 2:  Cable Shoulder External Rotation (works your deltoid)

Exercise 3: Superman Back Extensions (works your lower back)
*Note: I did mine without weights, and crossed my arms across my chest on the way down and then brought them up into a superman on the way up*

Exercise 4: Assisted Shrug (works your trapezius)
*Note: I used the assisted tricep dip machine, but instead of bending my arms, I kept them straight when lowering down, and did an assisted shrug*

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30 Minute Elliptical Workout

 
This workout is based on your music – choose 9-10 songs and each song you will switch things up! I will put  the song I used in ( ) so you can get an idea of the tempo. Disclaimer:  I used a lot of GLEE Also, if the resistance is too easy or hard for you, adjust as necessary to make this challenging for YOU!
* Disclaimer: I am not a certified personal trainer. Though this workout was based off of one created by a certified exercise instructor, please be cautious if you choose to do this workout. And always consult a physician or trainer before starting to exercise or changing your exercise routine*

Warm Up: Resistance: 4-6
                  Incline: 10
                  Song: Medium-Fast (Say Hey, I love you)

Steady Climb: Resistance: 10-11
                         Incline: 12
                         Song: Medium –Slow (Alone)

Steep Climb: Resistance: 12-14
                        Incline: 13-14
                        Song: Medium-Slow (Geek in the Pink)

2 Min Recovery: Resistance: 8
                            Incline: 10
                            Song: Short 2 minute song (Sweet Caroline)

Intervals : Resistance: 12-13
                 Incline: 12
                 Song: Medium. Good Chorus. (Tik Tok)
                 * Go fast at each chorus

Recover Jog: Resistance: 8
                       Incline: 12
                       Song: Medium-Fast (Since U Been Gone)

Calf work: Resistance: 6-8
                  Incline: 6 
                  Song: Medium-Slow (Taking Chances)
                  * Rise up on your tip toes as you pedal

Climb: Resistance: 12-14
             Incline: 12
             Song: Medium-Slow (Pokerface – Glee)

Loosen Up: Resistance: 6-8
                   Incline: 13-14
                    Song: (OMG)

Cool Down: Slowly lower resistance/incline and cool down for 4-5 minutes. Use whatever song you like