One of my favorite exercises that work’s a variety of muscle groups is called woodchop (or squat with diagonal woodchop).
You stand with your feet wider than shoulder-width apart, holding a weighted medicine ball above your head (starting to the left or right of your head). Contract your abs (to engage your abs muscle, and to protect your back from injury). Now, bend your knees to squat down while moving the ball in an arc in front of your body, bringing the ball to the outside of your calf. Next, reverse the move to the opposite side, and repeat the entire move .Keep abs tightly engaged though out.
You’ll find this exercise tweaks your quadriceps, your glutes, your hamstrings, your abs, and your deltoids. A workout powerhouse!
Workout 8/11/10: Wednesday
recumbent bike- 30 minutes
Strength day- leg day
squats with 20 lb weight
hamstring curl with stability ball
step ups onto 24" bench
lunges, walking -50 steps
Food Diary 8/11/10: Wednesday
Breakfast-
Organic steel cut oats(150 cal.)
1/8 cup blackberries, blueberries (30 cal)
1 apple (67 cal)
A.M. Snack-
16 organic, no-salt almonds(105 cal)
1 peach(57 cal)
Lunch-
4 oz salmon (220 cal)
Salad- 1 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls black beans, 1 tbls roasted sunflower seeds (90 cal)
P.M. Snack-
1 whole wheat low fat tortilla, with 1 wedge laughing cow cheese(120 cal)
apple (57 cal)
Dinner-
2 large crab legs (260 cal)
1/2 cup spaghetti squash (25 cal)
Dessert-
peach (67 cal)
1/2 cup non-fat cottage cheese (80 cal)
TOTAL CALORIES-1413
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