Workout : Powerlifting Workout

For this workout, you do need some equipment.  The good news is that if you are a busy mom who isn't too big and strong, young boys buy workout gear, then quickly grow up, leave home and rarely take it with them. So, if you want to try these exercises, you can probably get a bench and bar just for the asking on freecycle.org :). For bench press you'll also  need supports to hold the barbell and to rack it after each set.

If you're worried about getting bulky from weight lifting, maybe take a long look at the squats video i link below.  These girls are not bulky, and look downright pretty :)  Check out this website, too!  These are the female champions of the Crossfit 2012 games!


Here are some videos on form:

Coach T's tips:

When deadlifting, keep the bar as close to the body as possible, pull the shoulders back (make the chest big), keep your head up.

When doing squats, head up, big chest - let knees follow feet (i.e. point your feet a  little out to the sides, and your knees follow that invisible line your foot makes as you go down).  Squat to parallel at least (your butt gets as low as your knees - ideally!)


When doing bench press, align the bar to your chest at the bottom of the move, and press up over your face (to your eyes). It's not a straight line, it's an arc movement!  Don't let your elbows flare out, keep them tucked in close to your sides.

Workout:

Deadlift

Coach T                                      mama

135lbX10 reps                            3 sets of 10 reps with the bar!

225X10 reps

315X10 reps

365X5 reps

ran out of weight!

Squats

Coach T                                      mama

225X12 reps                              1 set of 15 reps with the bar

Bench Press

Coach T                                      mama

225X18 reps                              3 sets of 10 reps with the bar

275X10 reps

315X5 reps

Don't worry if you look  like this as you lift!