Beginner’s Workout #15: featuring Vicki Bernstein

Posted on February 13, 2011 by


Static Squat / Low Dumbbell Row

The Low Row targets the muscles of the mid back (latissimus dorsi), upper back (trapezius and rhomboids), back of the shoulders (posterior deltoids) and front of the upper arms (biceps). Squats work all the muscles of the quadriceps (the rectus femoris – middle head- vastus lateralis – outer head – and vastus medialis – inner head) and hamstrings (the biceps femoris – outer head – semimembranosus – middle head – and semitendinosus – inner head), along with hip flexors and abductor and adductors.  To perform this exercise; Stand with your apart and then squat as if you were going to sit down in a chair.  Pull the weights up to the side of your waist, elbows reaching back. Pause, then lower the weights and repeat 12 times.







Ball Plank / Superman Arms

This is a great stabilization exercise for the entire body. The primary muscles used to perform the plank are the transverse abdominus, erector spinae and obliques.  The arm muscles used are the posterior deltoid, infaspinatus, teres major and minor, and latissimus dorsi.  To perform this exercise correctly; Drape over the ball with your hands on the floor and knees on a mat. Draw you navel in and lengthen your legs out and find your balance.  Then pick up the dumbbells and reach them out toward your hips.  Make sure the body is in a straight line and that the head is in line with the spine.  
Try holding this position for 20-60-90 seconds.




Stand/Squat/Bicep Curl/Stand

With the weights by your sides, sit down in a squat position.  Hold the position and curl the weights up to your shoulders at the same time.  Return the arms to your side and stand back up.  Repeat 12 times.







Vicki Bernstein lives in Portland Oregon with her husband Chris, dog Gracie and George the cat.  She is the owner of MettaPhysical Studio in Sellwood where she teaches Pilates, Gyrotonic®, personal training and Genesis Transformation and loves seeing her clients feel and look better everyday.