Coming Soon: Workout Wednesday

One of the most common complaints of gym goers I’ve heard over the years is that they’re lost when it comes to developing their own routines. This is also one of the primary reasons why group fitness classes are so popular.

Photo by LOGAN WEAVER | @LGNWVR on Unsplash

Every Friday, I teach a group fitness class that delivers a total body resistance training workout. Some classes may focus more on upper body exercises, some lower, and some are entirely core. However, my goal with this specific class is to challenge the body through plenty of lateral, rotational, and functional movements - all of which I believe are lacking in most people’s routines.

I’ve decided to share these workouts to keep a “library” of sorts and thought that readers would like to see them, too. Whether you’d like to learn the way they’re structured, learn some new movements, or enhance your technique, these are meant to be used as an educational resource.

These will become a new “Workout Wednesday” series. I’ll title / tag them based on their focus. For example, the routine below is upper body, so it’ll be labeled accordingly. The workouts can be adapted for the repetition ranges that suit your training goals the best. However, the class format is designed to work on muscular endurance, so it’s typically a lower weight, higher repetition session or trained using timed intervals, instead.

First, an important note: Always consult with your healthcare provider before starting a new exercise routine. The workouts, information, and exercises provided on this website are for educational purposes only. They are not to be interpreted as recommendations for a specific plan, regimen, or course of action. The use of any information provided in these articles is solely at your own risk. The information contained here is for educational purposes only and does not constitute healthcare advice.

Notes:

• DB = dumbbell

• Right / Left = 1 set on the right side followed by 1 set on the left side. Unilateral (one side at a time) movements will always be completed in succession.

• I plan on adding images and/or video in future installments. It’s just challenging with three tiny humans to find time, space, and quality lighting to make the visuals worthwhile. I fully understand that written explanations may be difficult to interpret if your weight lifting knowledge is limited, but I’ve listed the technical name of the movement for ease in Google searching.

Warm-Up:

1. 10 minutes cardio of your choice (e.g. walking, jogging, elliptical, cycle, etc.)

2. Squat + reach tall x 10

3. Plank walkout x 5

4. Jumping Jacks x 20

Each block is designed to be completed 3 times, in immediate succession, with a 30 second break at the end of each “round”.

Round 1: 15 reps. Round 2: 12 reps. Round 3: 10 reps

Block 1: Standing

1. Unilateral Rotational Row (Right / Left)

   1. Start in a half squat stance with the DB in the right hand, in front of the left knee. Pull the DB across the body and around the side into a row. Repeat with the left hand.

2. DB Neutral Grip Overhead Shoulder Press

   1. Begin standing with feet directly underneath hips. Hold the DBs at shoulder height in a “front to back” position. Press the weights directly overhead until arms are fully extended. Return weights to starting position. That’s one rep.

3. Unilateral Low to High Rotational Press (Right / Left)

   1. Start with both hands gripping the dumbbell from opposite sides, DB at the right hip, and the feet directly underneath the hips. In a swift motion, press the DB from the right hip, up + across the body, and finish above the left shoulder. Pivot through the right hip to propel the weight up and across. Repeat on the left side.

Block 2: Kneeling

This block is designed to be done on a mat, with moves 2-5 standing on knees - not sitting back on heels. This shifts the center of gravity from a standing posture and challenges the core by limiting compensatory movements.

1. Side Plank + Crunch (Right / Left)

   1. When moving in a side plank, I’m a fan of positioning on the forearm with the inside knee + lower leg on the ground and the top leg fully extended. You can also perform this in true side plank, with both legs fully extended while balancing on the outside of the foot. If you need a more modified version, you can rest on the inside hip. Bring the top arm’s elbow and the top leg’s knee together for a crunch.

2. Kneeling DB Reverse Fly

   1. Start with knees shoulder width apart. Hinge at the hips slightly, while keeping the spine straight. Hold DBs with palms facing each other. Take the DBs out and back while keeping a small bend in the elbow. You should feel the shoulder blades move together as the weights come back. Control the weights as they return to the starting position.

3. DB Y Raise

   1. Start by holding dumbbells with a neutral grip and the arms down by the sides. Take the weights up and out so the arms make a Y in relation to the torso. Wrists should be level with the shoulder and no higher. Lower weights to the starting position.

4. Bicep Curls

   1. Hold the weights using a supinated (palm up / open face) grip. Arms should be down by the sides. Bring the dumbbells toward the shoulder by bending the elbow. Return the weights to the starting position, lowering in a controlled manner.

5. DB Torso Rotation (R+L = 1 rep)

   1. In the kneeling position, make sure shoulders, hips and knees are stacked. Use both hands to hold the DB at chest height. DB can be held straight out from the body with arms extended for an additional shoulder stabilization challenge, or held closer to the body with bend arms for a modification. Keeping the movement controlled, twist to one side, return to center, and then to the other.

Block 3: Prone

1. Push Ups

   1. If a traditional push up on the toes can’t be done with correct form, drop to the knees. Inhale as you lower toward the floor, exhale as you push up, keeping the spine and hips in one line. The body should move as one. Don’t let the pelvis drop!

2. Plank Hip Drop (R+L = 1 rep)

   1. In high plank (toes and hands) or low plank (knees and forearms), rotate the R hip toward the mat. Return to center, then take the L hip toward the mat. Both sides count as 1 rep.

3. Slow Mountain Climbers (R+L = 1 rep)

   1. You’ve probably done these in a circuit style workout, going for speed, but if you slow the movement down it’s a solid core movement. Starting in a high plank, with wrists stacked underneath shoulders and legs in full extension, positioned on the toes, pull the right knee toward the chest. Return it to the starting position and follow with the left. Both sides count as 1 rep.

4. Plank Step Outs (R+L = 1 rep)

   1. This plank has to be done on the toes, but the upper body can be positioned on the wrists or the forearms. From the starting position, step the R leg out to the side, while keeping it fully extended. Return it to the middle and repeat with the L leg. It’s the same way your legs would move in a jumping jack if you were standing.

5. Birddogs (R+L = 1 rep)

   1. Begin on all fours, with wrists directly underneath the shoulders and the knees directly under the hips. From this starting position, brace the core by contracting the abdomen - as if you were preparing to get punched in the gut. Extend the R arm and the left leg so that the limbs are in line with the torso at full extension. Return to the starting position and repeat with the opposing side.

If you try this workout, let me know what you think! It’s a sneaky shoulder burner with lots of isometric stabilization. Enjoy!

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Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor and fitness professional aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. To support this work and help increase its visibility, please consider subscribing and sharing with someone you know.