Team Member Curtis Kloc shared his birthday workout with us – you can do this twice a week (without getting older!) Curtis is a certified personal trainer.
“I turned 40 on Monday… Man that sucked! How do we stay healthy & fast as we get older? We get and stay strong! We all know strength training can keep us going and put us on the podium. You need motivation to do two 30 minute strength training sessions per week? What if I told you that you will get an entire workout that you can feel, and you’ll be able to see the results!
Macca, Dave Scott, Crowie, Rinny! They all tell you the same thing! Gotta do it!
Here was my birthday workout that takes 25-30 minutes and hits the whole body. I did it with 25lb dumbbells and it took me 25 minutes. Practice good form over speed. Avoiding injury is your first priority!
Once you start, go at your own pace. Do it in order, and finish one exercise before moving on to the next one. You should use a set of dumbbells that are 5-25lbs for all the exercises noticed. Don’t blow this off; grab some 10 lb dumbbells and tell me you don’t feel great after this!”
100 jumping jacks
100 jump ropes
¼ mile easy run
40 of each of the following exercises
1 Normal Pushups
Chest all the way down to the ground
Go to your knees to finish if you’re new to push-ups
2 Walking lunges with dumbbell weights
Straight back, hips straight down to the ground
3 Squats with dumbbell weights
Straight back, put a chair under you if you’re new to squats
You should be sitting straight down, don’t bend forward
4 Arnold Presses (sitting on chair)
Straight back, this gets all 3 of your shoulder muscles
Awesome ab exercise, reach up toward your feet, lower back off the ground
6 Straight leg raises
Most people never work the lower abs, don’t let the feet fall forward
Lift your lower back 3-4 inches off the ground, don’t let your feet swing forward
7 Decline Push-ups
Use a chair, or yoga blocks to be lower
8 Bicep Curls
Don’t swing your body, keep your back straight
9 Tricep Kickbacks
Stay bent over, back straight and keep your elbows in tight and stationary
10 Straight-leg Deadlifts with Dumbbells
Legs straight, don’t arch your back
Bonus: (if you finish in less than 35 minutes)
* 40 shoulder shrugs with the dumbbells
* 40 calf raises, 20 slow, 20 fast, with the dumbbells
Try this out and let us know how you go!