Trainer Jimmy Pena has customized a workout plan so you can get extra lean -- while watching "Extra!"
You'd be surprised how toned your arms, chest and shoulders can get with light weight or with just your bodyweight. That's why we're sure you're gonna love the way you feel after today's workout. All you need is a little open space and some light soup cans or dumbbells.
The benefit of lifting a light weight for high reps is that you get to involve not only the slow-twitch fibers but also the fast-twitch kind (the kind that allow you to get the most tone). When the slow-twitch fibers (the ones that have a high resistance to fatigue) begin to fail, the fast-twitch fibers begin to assist. It might feel pretty light or too easy at the start, but what felt like a feather at the beginning will feel like a ton at the end. Do your curls and other exercises at a moderately fast pace. It doesn't make sense to move a light weight super slow, so keep up the pace!! Try and keep a 1-second up and 1-second down cadence for each exercise.
So, during the next show, you're going to do as many push-ups, biceps curls and lateral raises as possible between commercials. Are you up for it?
Focus: Chest, Shoulders, Biceps, Abs
WARM-UP 3-5 minutes
Walk in place
Jog in place
During First Piece
PUSH-UPS (to failure)
Target Muscles: Chest, Triceps, Front Delts
Demo: Lie facedown on the floor with your palms flat on the floor, just outside your shoulders. Keeping your body straight, with your abs pulled-in tight, press yourself off the floor until your arms are fully extended. Keep your head straight and eyes toward the floor. Don't worry about looking up. Slowly lower yourself down to the floor until your chest is about an inch away from the floor then press yourself back up to the top and repeat as many times as you can. Rest 1 minute and repeat. If you have to do these from your knees, do so.
Work your way up to doing the standard version, but don't stop working until the next commercial!
Crunch (to failure)
Target: Upper Abs
Demo: Lie on the floor with your legs bent, feet flat on the floor. Gently cup your hands behind your head but don't pull on your neck whatsoever. Using your abdominals crunch your upper body toward your knees, bringing your shoulder blades off the floor. Squeeze your abs for a count then lower your shoulders back to the floor and repeat.
During Next Piece
Lateral Raises Target: Shoulders (middle delts)
Demo: Lateral Raise
Stand with your feet shoulder-width apart. Keep your abs tight, chest up and shoulders back. With your head straight, hold soup cans or light dumbbells at your sides with a neutral grip. Without using momentum, raise the soup cans or dumbbells out to your sides in a wide arc, keeping your elbows and hands moving together in the same plane. Raise the soup cans or dumbbells just above shoulder level and hold momentarily in the peak contracted position. Slowly lower the soup cans or dumbbells down along the same path and repeat for reps.
(Those soup cans were light a few minutes ago, right?)
Reverse crunch (to failure)
Target: Lower abs (pooch)
Demo: Lie on your back with your hands underneath your hips. Raise your legs off the floor, keeping a slight bend in your knees. Powerfully bring your knees toward your torso, allowing your hips to rise off the floor. Slowly reverse the motion, allowing your heels to almost touch the floor before beginning the next repetition.
During Next Piece
Biceps Curls (to failure)
Target: Biceps (front of the arm)
Demo: Stand holding a pair of soup cans or dumbbells at your sides, arms extended. Keep your abs tight, chest up and head straight. Contract your biceps to curl the soup cans or dumbbells toward your shoulders, keeping your elbows at your sides. Hold and squeeze at the top, then slowly return them along the same path and keep going.
Plank (hold till failure)
Target: Inner core (transverse abdominis)
Demo: Lie prone (face down) on the floor, placing your elbows directly at your sides with your arms bent, hands outside your head. With your body completely straight, feet together, rise up onto your elbows and toes. Keeping your head neutral (don't look up) hold that position, drawing your navel in tight toward your spine, for as long as possible.
Go back to push-ups and repeat the entire sequence and don't stop until the credits roll!
Walk in place
Run in place
Stretch and flexibility
Low back stretch