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Bill Leslie's Carolina Conversations

100 Days of Fitness - Day 3

Posted November 10, 2010 9:17 a.m. EST

My favorite comment so far on my 100 Days of Fitness campaign came from a brilliant bluegrass musician from Chapel Hill, John Santa:

"Day two of 100 Days of Fitness. Twinkies and pizza on the couch watching Star Trek re-runs. SOMEbody has got to keep this cosmos in balance. It's called karma, Bill and I am here for you my brother!"

Good one, John! I’ll think of that when I’m working up a pool of sweat today at the gym. This is day three of the campaign and the focus is strength, core and total body. Here is the work-out prepared by our coach, certified trainer and registered dietitian Tara Wind:

The workout today is focused on 'supersets' of all the major exercises - squats, chest, lunges, back, shoulders, triceps, biceps.

Supersets typically use a couple of exercises back to back of the same muscle group with no rest. Each set activates different types of muscle fibers by altering variables.

Today we use 3 exercises back to back - an example of one of the progressions we used was the following:
1. Weighted exercise (squats holding weights) 2. Unweighted exercise, unstable surface, maybe dynamic (Bosu jump squats) 3. Static holds (wall sit)

Here is our actual workout:

Squats:
20 weighted squats holding 12.5 lbs each hand 20 bosu jump squats 30 second wall hold

Chest:
Push-up hold 20 seconds with 10 reps
Standing cable chest flys using resistance band, one leg Bosu standing chest flys holding 12.5 lbs wts

Lunges:
2 long rows walking lunges holding 12.5 lbs each hand 10 static lunges each leg, one leg stabilized on bosu 20 second lunge hold, 12.5 lbs wts in hand

Shoulders:
20 seconds hold, elbows at right angles, 20 over head presses, 12.5 lbs each hand Front raises, one arm at a time, one leg on resistance band Side raises, one arm at a time, one leg on resistance band

Tricep:
Standing tricep kickbacks, 12.5 lbs each hand, 20 reps Standing tricep pulldowns holding resistance band, one leg, 20 Tricep pushups

Biceps:
Standing 20 second curl hold using resistance band, 10 reps - repeat Hammer curls - one minute holding 12.5 lb.

Any questions so far? How is it going? Yesterday’s 50 minute cardio workout went well. I’m already feeling stronger.