Strictly Strength Workout 3/22/13

Strictly Strength equipment for class

In the Strictly Strength class on Friday, March 22 we did upper body/lower body pairs (Super Sets).  This is also known in some texts as Peripheral Heart Action Training as it causes an increase in heart rate because of an increase in blood flow to the muscles going from upper body to lower body exercises.  We used an Exercise Mat, Stability Ball, Resist-A-Band, Figure-8 Band and two different size pairs of Dumbbells.  The workout is listed below:

Pair (Super Set) 1:  2 Sets X 15-20 Reps

1. Bent-Over DB Row (Elbows out/knuckles facing forward)
2. Dumbbell Forward Lunge

Pair (Super Set) 2:  2 Sets X 15-20 Reps

1. Push-Ups
2. Resist-A-Band Squat

Pair (Super Set) 3:  2 Sets X 15-20 Reps

1. Bent-Over Dumbbell Row (Elbows in/palms facing)
2. Stability Ball Leg Curl

Pair (Super Set) 4:  2 Sets X 15-20 Reps

1. Stability Ball Dumbbell Flye
2. Reverse Dumbbell Lunge

Pair (Super Set) 5:  2 Sets X 15-20 Reps

1. Resist-A-Band Band Scarecrow
2. Single Leg Squat

Pair (Super Set) 6:  2 Sets X 15-20 Reps

1. Dumbbell Shoulder Press
2. Single Leg Deadlift

Pair (Super Set) 7:  2 Sets X 15-20 Reps

1. Dumbbell Side Raise
2. Figure-8 Side Step

Pair (Super Set) 8:  2 Sets X 15-20 Reps

1. Resist-A-Band Biceps Curl
2. Stability Ball Inner Thigh Squeeze 

Pair (Super Set) 9:  2 Sets X 15-20 Reps

1. Lying Dumbbell Triceps Extensions
2. Glute Bridges

Enjoy the workout!