Sunday, December 4, 2011

My Favorite Exercise: The Pull-up

Team - Pull-ups are always challenging and I use them in most of my upper body workouts. To perform this exercise, you will grab a sturdy bar and pull yourself to the top so you can see over the bar.  They're challenging because you're using your bodyweight to perform each repetition.

A pull-up is an exercise that engages a lot of the muscles in your back and shoulders.  It mainly targets the latissimus dorsi.  Surrounding muscles also engaged include the brachialis, brachioradialis, deltoids, rhomboids, trapezius, pectoralis minor and major.

The pull-up is a very versatile exercise.  You have several options available: close-grip, wide-grip, and/or underhand-grip. If those options are too difficult, you can also use a resistance band or TRX to mimic the same movements.

The versatility makes this exercise a complete success.  No matter your age, height, weight, or fitness level, you will be able to perform a pull-up. 

Here's how I use the pull-up: Superset them with Pushups
  • 10 Pull-ups followed by 10 pushups, immediately to
  • 9 pull-ups followed by 9 pushups, then 
  • 8 pull-ups and 8 pushups...continure this patter to 1 repetition each
Please note, this exercise can be challenging, so remember to breathe throughout the entire set.

Can you do pull-ups? Or do you use the bands? Comment and share it!

Thursday, December 1, 2011

A Great Song for any Playlist

Team - here is a song for any workout playlist. 

I used an older playlist in my spinning class this evening and I looked around the room to find everyone on beat and nodding their heads to one specific song. The hills became more challenging and everyone pushed through their resistance because they could feel the energy of the song. The song is called "We no speak americano," check it out here:

What do you think?  It's simple energy, but very infectious.  I loved it and they loved it too.  What song makes you move and helps you achieve your goals?
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