2 Muscle Group Weight Training

Exercising in the morning is so much better than waiting until later.  Today, I was headed to the gym for treadmill and then weights but the morning air was so nice I decided to run on the streets before lifting.  You know how some people say there is a honey dew taste in the air?  Well, if there is such a thing, it probably was present this morning.

I ran 30 and change before lifting weights.

The weight lifting today consisted of curls and legs.

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The first exercise was split into two different exercises.  For one set I was doing step-ups with 40s but I was curling as I stepped up.  Then, I would alternate that with 1 legged squats off an elevated bench.

To do curl-step ups, just grab a dumbell in each hand with a platform in front of you.  The platform can be as high as you want, but I like to add 4 to 6 pegs depending on how amitious I feel.  Next, step up onto the platform with one foot and curl after you drive your available knee into the air.  Step down and repeat, alternating legs.

This will push your balance to the test so I recommend taking a few trial runs before taking it on with the full weight you will use on the dumbells.  Give yourself plenty of space around the area in case you do lose your balance and step through or come backwards.

The one legged squats are just that.  I can’t use a regular bench though as I can only go down so far.  If you can touch a regular bench with your butt, that shows very good coordination, balance, and leg strength.  For one legged squats just lower yourself down until you touch the bench and then raise back up as soon as you feel contact.

These were my first two exercises and I interweave them back-to-back with 1 minute rest after completion of both sets of exercises.

I also incorporated a squat-curl combo with 25 lb dumbells later on.  I would squat down on to a bench and then rise up while curling the weight with my knuckles pointed east and west rather than straight ahead.

The rest of my workout was composed  of several curl variations, spiderman crawls, sitting jumps with 8 lb medicine ball, reverse pull ups, forearm curls and forearm reverse curls, and a few more exercises I can’t remember.

Tomorrow I’ll get back into sprints with back and shoulder muscle group concentration for the weight training portion.