THE EQUINOX WEEKLY WORKOUT

Welcome to week two of the weekly workout! I’m happy to say that I’ve got some changes coming to the Weekly Workout. First that I never thought that this

Exercise One: Barbell Incline Bench Press

column would grow into something like this. It’s cool to hear back from the student body and to be able to see a page of the weekly workout. From now on, Arianna Belsito will help out with the column. Arianna will be contributing to the column with her weekly healthy food solutions. She will also be showing the demonstrations of the abdominal exercise portion.

As usual, open up your workout with 15 minutes of cardio and cool down with 15 minutes of cardio.

All of the exercises should be done in 5 sets with 10 (5×10) repetitions each.

Exercise One: Barbell Incline Bench Press

HOW TO:
Exercise Two: Barbell Bench Press
- Properly adjust the seat to comfortable usage level.
- This exercise is pretty hard so you want to use a weight you can get comfortable, controlled reps with.
- Firmly grasp the bar with both hands.
- Lower the bar down to your chest and hold it there for 5 seconds.
- Slowly bring the bar back up

Exercise Two: Barbell Bench Press

HOW TO:
- Use a weight you are comfortable with.
  Exercise Three: Dumbbell Bench Press
- While laying on a flat barbell bench press use a firm grip. Slowly lower the barbell down to your chest.
- Hold the rep at your chest for 5 second and slow press the barbell back up.

Exercise Three: Dumbbell Bench Press

HOW TO:
- Lay flat on a workout bench.
- Use two dumbbells.
- At the same time slowly press the dumbbells upwards and bring them back down.

Exercise Four: Dumbbell Incline Bench Press

Exercise Four: Dumbbell Incline Bench Press

HOW TO:
- Adjust the flat exercise bench to a 45 degree angle.
- Use two weighted dumbbells that you are comfortable using so that you can get slow controlled repetitions.

Here is an example meal plan for everyone trying to start eating clean and feeling good about themselves!

Monday Breakfast: Whole wheat toast or English muffin, with protein source of peanut butter. To add to it, eat a banana or some sort of fruit.
Monday Lunch: Try to get all cravings out of the way at this time, that way you have the rest of the day to burn it off. Maybe eat a cup full of pasta, with light marinara sauce.
Ab Circiut: Bent Knee Raises (100 reps)
Monday Dinner: Spinach salad with oil and vinegar dressing. Add a good source of protein such as grilled chicken, or maybe even a couple pieces of steak (if available).

Remember throughout the day to drink at least 2-3 liters of water. That equals out to 4-6 water bottles a day. Water is a huge key and is useful to so many parts of the body. It helps keep your muscles energized. as well as keep your skin looking clean.

Bent Knee Raises (100 reps)