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NOVEMBER WORKOUT

This full body workout targets all the muscles of the body and can be done at home or at the gym with any type of resistance.

• This work-out is for women who have been doing strength training for at least 4 weeks.
• Do 2 sets of 10-12 reps with enough weight that you can ONLY complete the desired number of repetitions.
• If you do not have a barbell, you can substitute dumbbells.
• Between set 1 and set 2 of the each exercise, do a set of 10 ab crunches or 20 squats with 5 lb dumbbells in each hand.
• Warm up with 5 to 10 minutes of light cardio or do warm up sets of each exercise with light weight. Stretch after each exercise is complete.
• Rest at least one day before doing this workout again.
• Check with your doctor before you begin any type of exercise program



Bench Press
Bench Press (Chest) Lie on a bench, step or floor and hold barbell straight up over chest with hands a few inches wider than shoulders, elbows soft. Bend elbows and lower the weight until your elbows reach no more than 90 degrees (going below that will involve your shoulders). Press weight back up, making sure not to lock elbows. Can also be done with dumbbells or on a chest press machine. When you have completed 1 set, do a set of 10 ab crunches. Then move on to the 2nd set of bench presses.
Lateral Raise (Shoulders) Stand with feet hip-width apart and hold dumbbells at sides. Keeping elbows slightly bent, lift arms straight up to the sides, stopping at shoulder level and lower back down. Keep elbows bent and don't go above shoulder level. When you have completed 1 set, do a set of 20 squats holding 5 lb dumbbells in each hand. Then move on to the 2nd set of lateral raises.

Lateral Raise

Barbell Row
Barbell Row (Back) Stand in wide stance holding barbell or 2 dumbbells in front of thighs. Bend knees and tilt the torso (back straight/abs in) forward about 45 degrees, straightening the arms so the barbell is out in front of knees. Keeping this stance, bend the elbows and squeeze the back to bring the barbell in towards the belly button and straighten back out. When you have completed 1 set, do a set of 10 ab crunches. Then move on to the 2nd set of barbell rows.
Back Extension (Back) Lie facedown on the floor and place hands behind head (advanced) or fold them behind your back. Contract your lower back to lift your chest a few inches off the floor and lower back down. You can simultaneously lift legs for more intense exercise. When you have completed 1 set, do a set of 20 squats holding 5 lb dumbbells in each hand. Then move on to the 2nd set of back extensions.

Back Extension

Hammer Curls
Hammer Curls (Biceps) Stand with feet hip-width apart and hold dumbbells at sides, palms facing the thighs. Bend the elbows and bring the weight towards the shoulders in bicep curl, taking care not to move the elbows. Lower back down (but keep tension by not relaxing all the way) and repeat. This version of curls involves more forearm than traditional curls. . When you have completed 1 set, do a set of 10 ab crunches. Then move on to the 2nd set of hammer curls.
Kickbacks (Triceps) Stand in narrow stance holding a dumbbell in each hand hanging at your side. Bend knees and tilt the torso (back straight/abs in) forward about 45 degrees. Keep back flat and abs in. Pull the arms up next to rib cage, elbows bent and straighten the arm out behind you, squeezing the back of your arm without moving elbow. Lower back down and repeat. When you have completed 1 set, do a set of 20 squats holding 5 lb dumbbells in each hand. Then move on to the 2nd set of kickbacks.

Kickbacks

Deadlifts
Deadlifts (Glutes, hamstrings and back) Stand with feet hip-width apart and hold weights in front of thighs. Bend knees slightly and tip from the hips to lower torso towards the floor, weights close to legs, stopping at mid-shin. Squeeze the butt and hamstrings to raise back up. Make sure back is flat throughout the movement and abs are in. This is NOT a squat, so don't bend knees. You should only feel this in the back of your thighs (hamstrings). When you have completed 1 set, do a set of 10 ab crunches. Then move on to the 2nd set of deadlifts.
Static Lunge (quads, hamstrings, glutes) Stand in split stance, right leg in front, left leg in back. Holding weights (or none), bend both knees and lower into a lunge, keeping front knee BEHIND the toe and knees no lower than 90 degree angles. Squeeze through the heel to raise back up. Rest and do a 2nd set.

Lunge
 
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