New January Workout Additions
New January Workout Additions!
At Team Afterburn we are constantly striving to keep the routines fun and fresh by adding new exercises each month! Some of them will be altogether new to our members, while a few will be twists on some of our old favorites! Let’s take a look at the newest additions for January:
- Dumbbell Overhead Press
- Previously, we’ve utilized the dumbbell press primarily on chest days when lying on the benches. This month we will be performing the exercise from an upright seated position to really target those shoulders! While in the seated position, you will constantly have the weights no lower than your ears, which will keep constant tension on them and really fatigue them as the workout progresses. As always, it is critical that you pay attention to your coach when they demonstrate how to load and unload weights while on a bench! Resistance days come with the potential for injury if we aren’t keeping safe practices in mind!
- Alternating Front Raise
- Again, a new twist on an old favorite! In the past we have done single-arm front raise, but we have yet to incorporate an alternating front raise! This exercise demands a lot from not only our upper body, but our legs as well! In this exercise you will be in a slight squat position, holding a dumbbell in each hand. While maintaining the squat position, you will alternate raising each arm to about shoulder height. The lower you go, the harder it becomes! If you’re dealing with any lower back issues, you can always stagger your stance by bringing one foot back to support yourself more as well. As you can imagine, when done properly this will drive that heart rate through the roof!
- Curtsy Lunge
- If you ever thought a curtsy was just a fancy move, guess again! Sticking with resistance, we will again be utilizing dumbbells for this exercise. Similar to a traditional reverse lunch, we will be bringing one leg back, but this time instead of going directly back, we will be going back at an angle and crossing behind the forward leg. As always, we need to make sure that front knee is never leaning over the front foot! We already put enough weight and pressure on our bodies when the workouts are done correctly, we don’t need to add pressure in improper areas as well! When alternating back and forth, we will not only work our legs, but also our glutes in a way we haven’t done in the past!
- Wheel Hold
- The wheel hold is going to truly test our core strength! You can think of it almost as a combination of both a plank and a wheel rollout. Typically when we roll out on the wheel, we use our core muscles to roll back to the upright position. This time we will roll out and then hold the out position for the duration of the set. Sticking with the theme this month, what we are doing here is increasing the time under tension for our core muscles!