NuBody X…Thursday, July 11th. Arms, Butt & Calves Day!!!

SLOSH PIPE!!! YOU NEED ONE.

If you have run in to one of these contraptions, you know how deceptively difficult it is to handle. If you have not, let me explain.

A slosh pipe is a PVC tube 3″ or 4″ in diameter and 6′ to 10′ long. The ends are capped and it’s filled 1/2 to 3/4 with water. Ultimately when filled properly it will weigh about 30lbs to 45lbs. Sounds pretty light right? Think again!

It’s amazingly difficult to move and balance. As the water rushes from one end to the other, your muscles strain to correct and try to balance. You work core, legs, arms, shoulders and muscles you never knew you had. Although the overall weight is a mere 30-45 pounds, it feels far heavier.

Let me say, the SLOSH PIPE provides a stimulating workout that requires focus, balance and a lot of strength.

I highly recommend you make one for yourself and use it.

HOW TO BUILD:

1. Purchase a 6′ to 10′ length of PVC pipe from your local hardware store. Some women prefer 3″ diameter [smaller hands], but don’t let me decide how strong you are and a 4″ diameter pipe is recommended for everyone else. You’ll also need end caps. You can buy glue and caps and all the other stuff to seal the ends properly, or I bought test caps. Real easy… slide in, twist and done. Ask the hardware guy about the best way to cap the ends.

2. Get all the stuff home. Seal one end. Fill 1/2 to 3/4 full with water [DO NOT FILL COMPLETELY, DEFEATS THE PURPOSE]. If it freezes where you are, add salt. An anti-microbial solution is good to keep the water from turning nasty. Seal the last end. I recommend marking the middle point with tape as keeping center of balance is key. Now you’re DONE! 10 minutes tops.

3. FINALLY…Try to lift it! Oh Brother, now you see what I’m talking about!

WHAT TO DO WITH IT….

Try just walking with the pipe cradled in your arms. Your shoulders and core will be screaming in no time! Press the pipe over your head and start walking again… really feel the pain!

Do some simple movements….[Make sure you keep your core tight!]

Shoulder Press, Overhead Squats, Front Squats, Curls, Triceps extensions, Good Mornings, etc. Just about any movement you would do with a barbell, you can do with a slosh pipe.

***IMPORTANT… use in an open area!!! If it were to drop and break, there’s several gallons of water that are going to escape. Also, you don’t want to be knocking things over. You may feel like you’ve got it this thing totally under control, but not for long!!!

Your imagination is your only limitation with this unique workout tool.

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Resistance Bands, Dumbbells & Bench

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CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a moderate and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [recommend a talking timer] and switch movements at suggested time intervals.

0 – 1:00 – Jumping Jacks
1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
2:01 - 2:30 - High Knees jog in place.
2:31 - 3:00 - Butt Kicks jog in place.
3:01 - 3:30 - Spiderman Push Up.
3:31 - 4:00 - Downward Dog to Cobra.
4:01 - 4:30 - Alternating Lunge with over head arm stretch.
4:31 - 5:00 - High Knees w/Arm Circles.

Keep your timer running and start the first exercise at the 6 minute mark. The first circuit is timed exactly with rest breaks included. If you need to take longer rest time, stick to the minute on each exercise for maximum repetitions, rest in the minute as needed, but start again quickly. For additional circuits stick to the 60 second sets and 30-60 second rest between sets.

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THE WORKOUT...

-Muscle Group---Arms, Butt & Calves -

Complete all exercises as a circuit. Do one set of exercise #1 then move to #2 and so on.
Each set is for 60 seconds and max reps, unless otherwise stated.
Beginners complete 1 set, should take less than 35 minutes.
Intermediate & Advanced complete 2-4 sets, should take slightly over 1 hour.
Keep rest time at 30-60 seconds between sets.

6:00 - 7:00 Dumbbell Curls

DUMBBELL CURL – Start holding two dumbbells at your sides, palms facing thighs. Curl one arm up to shoulder, while rotating hand to face shoulder. At the top really twist your hand to place a strong contraction on the biceps. Hold for a 1-2 count and lower back down. Repeat sequence with other arm, alternating arms each rep.

7:01 – 7:29 Rest/Hydrate

7:30 – 8:30 Overhead Triceps extension

OVERHEAD TRICEP EXTENSION – Anchor bands at floor. Stand facing away from anchor point. Keeping elbows locked at your ears, extend your arms straight overhead and back down behind your back. Lock your core tight.

8:31 -8:59 Rest/Hydrate

9:00 – 10:00 Hammer Curl

HAMMER CURL – Hold dumbbell in each hand. Curl both dumbbells up to your shoulders, keep your palms facing each other [DO NOT twist palm upward]. As your biceps fatigue, begin alternating arm curls.

10:01 -10:29 Rest/Hydrate

10:30 – 11:30 Tri Kick Backs, Two Arm [picture shown one arm]

TRICEPS KICK BACK – Anchor your band at the floor. Get into a strong base/footing. Lean over at the waist supporting yourself on your thigh with your free arm. Keep your upper arm in line with your body, bend at your elbow and extend your arm straight, palm facing the ceiling at full extension.

11:31 – 11:59 Rest/Hydrate

12:00 – 13:00 Bench Glute Press

BENCH GLUTE BRIDGE – Lay on your back with your heels up on a bench or chair. Squeeze your butt and lift your hips off the floor, up onto your shoulders, as high as you can. Squeeze your butt HARD for a 3 count at the top. Lower back down and repeat.

13:01 – 13:29 Rest/Hydrate

13:30 – 14:30 Single Stiff Leg Dead Lift, left leg

14:31 – 14:59 Rest/Hydrate

15:00 – 16:00 Single leg Dead Lift, right leg

Stand with feet hip width. Hinge forward at the waist until your torso is parallel to the floor while kicking one leg straight out to the rear. Keep a slight bend in the leg you’re standing on. Return back to the standing position and repeat with same leg. EASY TIP: Alternate legs. ADD DIFFICULTY: Hold on to dumbbells or bar.

16:01 – 16:29 Rest/Hydrate

16:30 – 17:30 Mule Kicks, left leg

17:31 – 17:59 Rest/Hydrate

18:00 – 19:00 Mule Kicks, right leg

MULE KICK – While on all 4′s, loop a band around your foot and hold the other end with your hands. Bring your knee to your chest, then extend your leg back to your rear. Keep you hips level through this movement. Think of a plate being on your back and you must balance it, and not drop it, throughout the entire movement.

19:01 – 1929 Rest/Hydrate

=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=

After completing all the sets for the above exercises, move to calf work.

CALF CIRCUIT

- Ankle Hops [single leg or using both legs depending on your conditioning], 60 seconds, max reps. Jump as high as possible using just your ankles, like hopping on your toes.

{NO PICTURE}

Rest 30 seconds

- Plie Calf Raises, 60 seconds, max reps.

PLIE CALF RAISE – Stand with feet wide outside shoulder width and toes pointing outward. Lift yourself up onto your toes, hold for a 2-4 count and lower back down.

Rest 30 seconds

- Varied Position Calf Raises, 20 reps toes pointed in, 20 reps toes pointed out & 20 reps toes point straight.