Monday, October 25, 2010


This week the group took their weight training to the next level. They’ve been doing Level I training with the machines for a month so it was time to turn it up. Level II training with dumbbells presents a different challenge.

While the machines provide a nice safe, guided motion with a leverage assist, dumbbells (DB) require you to control the entire movement. This means more stabilizer muscles are called on which makes it more work. That means you’ll get a better workout and burn more calories.

Machines also have pads to lean on or press against. Level II training with dumbbells requires you to use your core to keep your posture correct. Once again, this means you’ll be using more muscles to complete the same movements.

Our goal was to replace each of the machines with a similar movement with dumbbells. We also taught them how to string several exercises together in what are called supersets. It also allows you to rest one muscle group while you’re working another. I call it “active rest.”

We also used a stability ball (exercise ball) for many of the exercises which hit their core even more. Finally, we threw in some mini cardio bursts between rounds to help keep their heart rate up.

Here’s what their first Level II dumbbell workout looked like in case you want to try it yourself:

1. DB Chest Press on Ball
2. Body Squat (holding exercise ball overhead)
(repeat 3x, back-to-back, 10-12 repetitions)
3. Jog around the room 5 times

4. DB Dead-lifts
5. Single Arm Rows
(repeat 3x, back-to-back, 10-12 reps)
6. Run the lines in the room (wind sprints)

7. DB Lateral Shoulder Raises
8. Standing DB Single Arm Curls
9. Standing Triceps Overhead Press
(repeat 3x, back-to-back, 10-12 reps)
10. Jog around the room 5 times

11. Series of different Abdominal Crunches with Exercise Ball
12. Run the lines in the room (wind sprints)

Shelly Roark was our Biggest Loser this week, losing 2.0% of her body weight and 3.0 lbs. Mary Pfister came in second, losing 1.8% and 3.5 lbs. Lisa Eskew was third, losing 1.3% and 2.4 lbs.

No comments: