Favorite Exercises

[LF365]

I just thought I'd share some of my favorite exercises with current poundage. Any of these exercises can be combined with your CFT to concentrate on a certain body part or muscle group. I alternate my CFT days with weight only days, just to mix it up a bit.  Anybody have favorite exercises to share?

10 min. pre-fatigue 1/1 HIIT treadmill with weights

Pull ups (combination close and wide grip)

Frog jumps (with cascading poundage) 10 passes up and back.

Frog jumps up fitness steps - 5 passes x 3
(at my gym they have these fitness steps in 3 heights. I place one in front of the other and frog jump up them. When I reach the 3rd highest step, I frog jump to the ground. Repeat)

Incline leg presses (plate machine) - 540lbs 6x3

Walking dumbbell lunges - wide and deep - 30lbs 5min x 3
(This is another favorite. It works the quads, hams, glutes, calfs. It helps strengthen ballance and coordination. You really feel it and it's a good cardio workout too - Your knee should not extend over your toe)

Clean and presses - 80lbs 8x3
(from a full squat position on the floor to overhead, not half way)

Alternating dumbbell shoulder presses (sitting) - 40lbs 10x3

Reverse forearm curls - 55lbs 10x3
(The key to creating strong forearms with this exercise is to do a half-whip. As you bring up the bar, whip it quickly upward and your wrists back. Then slowly bring it down resisting the weight as you lower the bar)

Hammer curls - 30lbs 10x3
(One of my favorites! Great for both forearms and biceps. Try alternating this one by bringing the dumbbell up in a diagonal movement across your chest)

Barbell curls - 80lbs 10x3
(The tendency when it gets heavy is to swing the bar or tense your shoulders trying to use some helper muscles. Relax your shoulders keep your back straight. let your bicepts do all the work. lower the poundage if you can't do it correctly)

Triceps pull-downs (rope cable machine)

Kick backs - cable machine
(you will feel the burn in your triceps. Keep back straight and parallel to floor, don't arch it)

Lat pull downs - sitting plate machine not cable machine - 180lbs 5x3
(I like this much better than the cable lat pull down. It works not just the lats but pretty much the whole back)

Plate machine alternating back rows (alternating grips)
(this one gets the center of the back that the lat pull downs tend to miss)

Across bench dumbbell pullovers - 60lbs 10x3
(great for expanding the ribcage, strong chest and triceps. Bring the dumbbell in a wide arch motion and as you lower it behind you, tuck your wrists inward. You will feel it working the muscles much better!)

Alternating dumbbell chest presses 60lbs 10x3 - On a fitness ball not bench
(Holding both dumbbells in each hand, keep one arm parallel to the floor in a half press position keeping the dumbbell steady and press with the other arm. Then alternate. Since you're using the fitness ball as your bench, it tends to roll around, so this helps build balance and coordination. The key is to keep the ball completely steady and your movements smooth and controlled)

Chest fly machine
(alternate this with dumbbell flys on a fitness ball)

Lying leg raises - alternating between straight and bent knee

Standing leg raises - alternating between straight and bent knee

Post fatigue bike 10 min
(increase the resistance and raise off the seat as if you're going uphill)

[Theo]

i got a few that plague me lol

pressup pyramids hurt.

i'm finding i have a love/hate relationship with burpees. they're pretty intense.

i really underestimated the ab rollout. that is a demanding exercise.

and who doesn't love sprints (y)

[LF365]

Oh yeah, I forgot about the Ab wheel. I love that little thing. It works the arms, lower back, and can really feel it in the abs.

[maxnavo86]

Does anyone here do Jerks with kettlebells? I can't get enough kettlebell Jerks and Snatches

[info2002kr]

15 minute hill sprints do it for me.

[davidgomes]

///Across bench dumbbell pullovers - 60lbs 10x3
(great for expanding the ribcage, strong chest and triceps. Bring the dumbbell in a wide arch motion and as you lower it behind you, tuck your wrists inward. You will feel it working the muscles much better!) ///

I always wanted to have a strong chest and triceps i think this will help me out!!
Thanks for the share LF365.

[Michael222]

Spring running and Bicycling are two exercises that I like more and enjoy these exercises. I do running daily in the morning and do bicycling in the evening. bicycling is the best exercise for hips, thighs, legs, and abdominal area. Bicycling is said to be very effective in removing belly fat and to get a flat stomach.

[Eilvin]

Nice post and i like it. My favorite exercises are as follows.
Running
Jogging
Swimming
Cycling
Walking
Jumping rope

I hope that you people will like my favorite exercises.