If you are like me, you are tempted to let strength training fall by the way side during the summer months.  Instead of skipping it all together, change you focus to maintaining strength and muscle mass, rather than building.

You can maintain strength and muscle mass by performing the following program 2 times a week.

Directions:

            Perform each exercise one-two time(s) (or one-two “set(s)”) 10-12 reps to failure.

            Do this program two times per week.

•  Chest:                           Push ups on knees or toes   (Tip: to add intensity, elevate feet on bench or stability ball)
• Quadriceps:                  Lunge                        
• Back:                           Lat Pull Down or Dumbbell Row
• Hamstring Curls:           Deadlift
• Shoulders:                    Overhead Shoulder Press
• Biceps:                         Standing Bicep Curls
• Triceps:                        Overhead Tricep Extension
• Gastroc. (Calves)         Heel Raises (link is a picture with machine, but you can do it holding a weight standing at the edge of stairs)
• Abdominals                  Lying Leg Raise (beginners: start with bent legs)

                                               Oblique Crunch

•    Lower Back                 Back Extension (perform very controlled)

Lifting Basics:

• Perform all movements with controll (at least 2 seconds into the exercise and 2-4 seconds out of the exercise)
• If you experience any pain, extreme fatigue, dizziness, or generally are not feeling well, stop exercising and notify your physician.

Enjoy the summer and see you in the fall with the same strength, muscle mass, and metabolism!

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