2009.10.15

Today’s fun was all about isolating muscles. You’ll need a single dumbbell for all of the exercises, so pick a weight that you can handle. The guys were using 15 lb dumbbells, women used 8-10 lbs. Some of the regulars got to do extra fun and used either 20 or 25 lbs.

Warm Up
3 rounds of: 25 jumping jacks
25 sit ups
25 side-to-side (or “tap tap” if that’s how you know it)

Work Out
3 rounds of: 25 One-handed thruster (right hand)
25 One-handed dumbbell swing (right hand)
25 One-sided lunges (right side)

3 rounds of: 25 One-handed thruster (left hand)
25 One-handed dumbbell swing (left hand)
25 One-sided lunges (left side)

Exercises
· One handed thrusterHold the weight up near your clavicle (shoulder, essentially), with the dumbbell “racked,” ready for a press. Do an air squat. If it helps you balance, you can stick your other hand on your legs or on your stomach. As you come up, press the dumbbell over your head, until your arm is fully extended. Bring the dumbbell back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. So long as you fully extend the dumbbell and keep a good curve on your lower back, that’s fine.
· One-handed dumbbell swingFeet about shoulder-width apart, bend your knees as if you’re doing a quarter-squat (good curve in your lower back, as always). Hold the dumbbell between your legs, about mid-thigh level. Keeping your arm locked, stand up and swing the dumbbell towards the ceiling, stopping at a 45 degree angle. Bring the dumbbell back to starting position to finish the rep. Make sure you’re driving with your legs and your arm, and not just bending over to swing the dumbbell up and down (that’s bad for your back).
· One-sided lungesStanding, hold the dumbbell at your side. If you’re holding it on your right side, lunge so that your right knee touches the ground, and your left leg comes forward. Go back to standing position to finish the rep. It’s the same leg that’s coming forward each time, so you’ll really only work one leg for these reps.

You have to finish all of the right side before you do the left side (or vice-versa). Have fun.