Star-Ledger Biggest Loser Challenge Week 4
5/9/2008
|
Nice going, Biggest Loser Challengers! After four weeks, our total weight loss is now 255 pounds! Collectively you lost 50 pounds last week, 2 1/2 times what you lost the week before!
Congratulations to Keisha Wade, biggest loser of the week at 6.2 pounds! Way to go, Keisha!
After a month, it's time to change your workout. Here’s a fat-loss workout program, adapted from "The New Rules of Lifting" by Lou Schuler and Alwyn Cosgrove. ¶
Superset 1)
¶
Squats: 3 sets, 15 reps, 75 sec. rest
Deadlifts: 3 sets, 15 reps, 75 sec. rest
Superset 2)
Supine hip extension on Swiss ball: 3 sets, 15 reps, 75 sec rest.
Dumbbell shoulder press (can pimp it up as push press): 3 sets, 15 reps, 75 sec rest
Superset 3)
Lunges: 3 sets, 15 reps, 75 sec rest
Swiss ball crunch: 3 sets, 15 reps, 75 sec rest)
read more
|
weight loss, squats, deadlifts, exercise ball, shoulder presses
|
|
|
|
Parking garage workout
4/11/2008
|
It was a beautiful spring day in Newark. The temperature went over 70 for the first time this year. So I went ahead and led a lunchtime workout on the top floor of The Star-Ledger's parking garage.
Only three people showed up, for this first session, but we had a nice time. I was able to provide mats for everyone. We practiced some of the stretches and exercises I demonstrated for the whole group yesterday. We did some yoga stretches, then squats, pushups, bridges and planks.
Everyone agreed it was nice to get outside and get a breath of fresh Jersey air and enjoy the sunshine. So now that the word is out, hopefully we'll get more people as time goes on.
There are picnic tables on the deck, and the benches can serve as weight benches. I took the opportunity to use one to show off by doing some decline pushups. Since the parking garage is four stories high, participants can warm up by walking up the stairs.
Registration for the Bigges... read more
|
squats, pushups, stretches, bridges, planks
|
|
|
|
Star-Ledger Biggest Loser Challenge Update
4/9/2008
|
We had the first official weigh-in yesterday. So far, the number of people who have signed up is 45 - and counting, according to Monique.
Following the weigh-in, I gave a demonstration of warmup exercises as well as my suggested beginner workout, which is a slightly modified version of the Men's Fitness beginner workout. Here it is:
Beginner’s workout
1) Front squat
2-3 sets, 8 reps, rest 60 seconds
2) Superset
a) Three-point dumbbell row
2 sets, 12 reps (each arm), rest 30 seconds
alternate with
b) Pushups
2 sets, 12-15 reps, rest 30 seconds
3 Superset
a) Single-leg bridge
2 sets, 12 reps, each leg, rest 30 seconds
alternate with
b) Dumbell pullover
2 sets, 12 reps, rest 30 seconds
4) Plank
1-2 sets
hold for 60 seconds
rest 60 seconds
For illustrated instructions on... read more
|
weight loss, warmups, biggest loser, squats, pushups
|
|
|
|