Wednesday, 23 February 2011

The perfect bum?

As promised in my last blog, here’s a programming exercise for an effective bum/tum workout. A big thank you to PTontheNet – whenever I put together a new programme they are one of the first resources I use. It gives some great ideas on how you can take exercises from a basic level and advance them.
For a great bum/tum workout you need to ensure that all exercises are compound movements to maximise the muscles being used.

Bum/tum programme:

Activity Sets Reps Tempo Intensity
Deadlift – dumbbells 3 15 2:2 High
Basic squat 3 15 2:2 High
Chest press 3 15 2:2 High
Clean and jerk 3 15 2:2 High
Lunge – forward 3 15 2:2 High

There are a number of ways the routine can be progressed. You can change the sets, reps, tempo or rest period to create a new stimulus. One of my favourite things to do is perform the exercises using a heavy weight first, then cut the rest period out and complete the workout in a cardio style. I’ve found clients enjoy this type of training – tough as it is!

I recommend performing this workout on a Monday and then it can be repeated later in the week. If a client feels sore or tight in a specific area, change the workout around.

Here are some alternatives to the exercises listed:

Deadlift – dumbbell deadlift, transverse deadlift, single arm deadlift, single leg deadlift.

Squats – split squats, boss squats, single leg squats, BOSU single leg squat.

Chest press – dumbbell chest press, single arm chest press, Swiss ball chest press, Swiss ball dumbbell chest press, Swiss ball single arm chest press.

Clean and jerk – clean and jerk with dumbbells, single arm clean and jerk.

Lunge – lunge with dumbbells, lunge with Olympic bar, lunge onto BOSU, BOSU lunge with dumbbells, BOSU lunge with Olympic bar.

Of course, if the client is really tired then they may need a rest or for you to perform a totally different routine with them.

I hope this is useful to you all, let me know how you get on!


1 comment:

  1. Welcome to the blogosphere Dom!
    Fitpro are a great team to work alongside, well done. Tunbridge Wells isn't too far from me, Im from Eastbourne, my Dads offices are in Tun Wells.

    Good luck with your new business!

    Barrett's Fitness