I am not a big fan of super heavy weights. It’s entirely possible to achieve long lean muscle with lighter weights & more reps. That being said, three times a month I normally lift slightly heavier weight than usual [ think twelve to twenty pound weights ] at The Training Club’s class, Rocit. It consists of about fifteen separate weight stations, completed in a minute, two times around. My metabolism spikes whenever I do this; the weight lifting burns thirty-seven hours after working out, as opposed to cardio’s three hour post-burn. Is it bizarre to say that I appreciate that sore feeling the next day?!
DIY Rocit at Home:
[ Complete each workout for a minute, three times around [[ total of 30 minutes ]] ]:
* You will need a two twelve pound weights.
+ Abs- Old fashion style: use one weight. Lay on the ground & place it over your head. As you crunch up, bring the weight to your knees.
+ Arms- Triceps: using both weight bring your arms by your sides so they’re parallel to each other and pinch back through your scapula.
+ Arms- Bicep presses: bring your arms by your sides and press up in to a circle [ w/ a weight in each hand ]. Pull down to your sides.
+ Abs- Obliques: take one weight. Sit on the ground and twist back & forth through your abs. Pull your core in the whole time & make sure you’re pressing your feet into the ground.
+ Legs- Step up with arm presses: use both of the weight & press up with them as you step on an elevated surface. Switch legs with each step.
+ Arms- Overhead lifts: lay down on an elevated surface [ like a bed ]. Use one weight. Keep your elbows into your ears. Press it up with straight arms, directly above your head & then take it down towards the ground, framing your face.
+ Back- W-shaped presses: use a weight in each hand. Keep your arms in a W-shape by your ears. Press back, while pinching through your scapula. This is a big movement.
+ Core- Ab sit-ups: use one weight. Lay on your back, take the weight over your head, & as your roll up take the weight parallel to your legs. Keep your legs pressing into the ground. Control the movement.
+ Butt Lifts: Start with the right leg. Place one weight behind your knee, bringing your heel to your seat to grip the weight. Flex your foot. Bring your knee in to your abs & then press it in a big motion towards the ceiling. Switch legs at thirty seconds.
+ Muffin Top Lifts: Lay on your side. Head is in your left hand. Your body is in one straight line. With your right hand, press the weight on to your right leg. Lift it as high as you can & then bring it down to touch the bottom leg.
*** Stretch for at least five minutes when through.