resistance training

A few times a year, it is a good idea to go through some turbo charged workouts. Tom Holland, M.S., an exercise physiologist in Darien, Connecticut suggests overloading your muscles to keep them guessing. This will help you break through any plateaus. During this push, work every muscle three or four days in a row, performing sets with little or no rest in between.

Execute 8-12 reps of each exercise. Repeat the routine three times. You can rest for two minutes at the end of each circuit. Choose dumbbells that will fatigue your muscle by the 10th or 12th rep. This fast-paced circuit will get rid of your plateau in no time.

Pushups — Get on your hands and knees (or toes). Tighten abs, hands flat on the ground shoulder-width apart. With fingers facing forward or slightly turned in, slowly lower body toward the ground, elbows flared out just a little. Push up until arms are fully stretched. During the entire exercise, keep your head aligned with your spine. Do not allow your lower back to sag and do not bend from the waist.

Forward Lunges — Stand with feet together, hands to your sides. Step forward with left leg into a lunge. Concentrate on sinking hips toward the ground rather than pushing hips forward. Keep your back straight and lower your body until the left thigh is parallel to the ground. Firmly push off with your right leg and return to start position. Switch to the right leg and repeat. 8-12 repetitions per leg.

Chest Press on a Swiss ball — Sit on a Swiss ball. Grab a pair of dumbbells on each hand. Walk feet forward until head and shoulders rest on the ball. Keep feet flat on the floor, knees bent 90 degrees. Squeeze glutes and abs tightly throughout the set to stabilize the body. Palms facing forward, bring dumbbells around chest level. Push weights up over chest, and lower to start position.

Squats with dumbbells — Stand with feet shoulder-width apart. Face toes forward or slightly outward. Carry a pair of heavy dumbbells on each hand with your arms hanging straight down. Drop hips toward the ground rather than pushing hips forward. Bend knees until thighs are parallel to the floor. Keep your back straight at roughly 45 degrees from your hips. Look straight ahead or upwards at roughly 45 degrees. Stretch out legs to standing position and repeat.

Dumbbell rows — Position right knee and right hand on a workout bench (a large chair can substitute nicely) so that back is parallel to the floor, keep head aligned with your spine. With left hand, lift the dumbbell straight up to torso level, keeping your elbow in and pointing slightly toward the ceiling. Feel your back muscle contract. Hold for 1 second. Slowly lower the weight to a dead hanging position and repeat. Switch sides between sets.

Crunches on stability ball — Sit on a ball then walk your feet forward until the arch of your back rests on the ball. Place your hands on your chest or behind your ears while you tighten abs. Exhale and gradually raise your shoulders towards the ceiling. Lower shoulders, inhale and repeat. Do 15-20 reps.

Traveling lunge with shoulder press — With arms to your sides, hold a pair dumbbells on each hand palms facing forward. Step forward with your left leg into a lunge. See instructions above on proper lunges. Curl the dumbbells to your chest as you sink down. As you rise, rotate wrists so that your palms face forward and press the dumbbells overhead. Bring feet together and lower your weights. Repeat, stepping right leg forward.

Combine any of the following to pep up your circuit:

1) Add plyometric drills immediately after an exercise that works the same muscle group. Example, after a set of squats, do 10 squat jumps. Start in the squat position, jump up and extend your arms overhead. Land softly with knees bent and arms swinging behind you.

2) Add 30 seconds of intense cardio, such as jumping rope or high knee lifts between sets of the weighted exercises above. This burns a higher percentage of calories from fat. Go for at least a minute if you do less intense cardio, such as jogging in place.

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