Mike Heatlie Workout
You’ll need: dumbbells, kettlebell, rower, assisted dip machine
1. Full Dumbbell Squats
Sets: 4
Reps: 20
Grab a pair of dumbbells and stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower into a squat. As you descend, keep your chest up and look forward. Squat right down until the back of your thighs touches your calf muscles. Squat down for a count of 3 and quickly press up for a 1 count. Complete 4 sets of 20 reps.
2. Standing Lateral Shoulder Raises
Sets: 4
Reps: 15
Stand holding two dumbbells at your sides and then brace your torso by contracting your abdominal and core muscles. Raise the dumbbells out to the sides with a slight bend in your elbow joints. Only raise to shoulder height and hold for a second at the top then lower slowly. Complete 4 sets of 15 reps.
3. Kettlebell Swings
Sets: 4
Reps: 12
This is a wonderful high-intensity exercise that is easy to perform. Stand holding the kettlebell in both hands between your legs. Move your hips back and let your arms swing backwards so the kettlebell will swing back between your legs. The key is to create momentum, so let your arms act as a pendulum and not as the prime movers for the exercise (it is a dynamic hip drive). Once the kettlebell swings back between your legs, keep your chest and head up to keep your back straight, and then drive your hips forward with power. Keeping your arms straight, swing the kettlebell above your head. Complete 4 sets of 12 reps.
4. Unbalanced Lunges
Sets: 4
Reps: 20
To stress your core muscles more than a traditional lunge, try taking two dumbbells of two different weights (like 3 lbs and 8 lbs) above your head so you will be unbalanced during the exercise. Stand with the two dumbbells above your head and then lunge forward with first leg, lowering the body by flexing the knee and hip of the front leg until the knee of rear leg is almost in contact with floor. Keep your chest and head up during the entire movement. Return to the original standing position by forcibly extending your hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Complete 4 sets of 20 reps.
5. Assisted Triceps Dips
Sets: 4
Reps: 15
Using the assisted dip machine, keep your chest up and your head forward in order to reduce the stress placed upon the chest (so don’t lean forward). Position your elbows so that they are pointing out to the sides and not behind you. This places maximum stress on the triceps. Lower yourself for a count of 3 until you feel a full stretch in the triceps and then push yourself back up for a 1 count. Complete 4 sets of 15 reps. Click here to see a video demonstration.
6. Rowing Machine
Row for 2 minutes as fast as possible.
For more info on personal trainer Mike Heatlie, visit his website, Facebook, or Twitter.
1. Full Dumbbell Squats
Sets: 4
Reps: 20
Grab a pair of dumbbells and stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower into a squat. As you descend, keep your chest up and look forward. Squat right down until the back of your thighs touches your calf muscles. Squat down for a count of 3 and quickly press up for a 1 count. Complete 4 sets of 20 reps.
2. Standing Lateral Shoulder Raises
Sets: 4
Reps: 15
Stand holding two dumbbells at your sides and then brace your torso by contracting your abdominal and core muscles. Raise the dumbbells out to the sides with a slight bend in your elbow joints. Only raise to shoulder height and hold for a second at the top then lower slowly. Complete 4 sets of 15 reps.
3. Kettlebell Swings
Sets: 4
Reps: 12
This is a wonderful high-intensity exercise that is easy to perform. Stand holding the kettlebell in both hands between your legs. Move your hips back and let your arms swing backwards so the kettlebell will swing back between your legs. The key is to create momentum, so let your arms act as a pendulum and not as the prime movers for the exercise (it is a dynamic hip drive). Once the kettlebell swings back between your legs, keep your chest and head up to keep your back straight, and then drive your hips forward with power. Keeping your arms straight, swing the kettlebell above your head. Complete 4 sets of 12 reps.
4. Unbalanced Lunges
Sets: 4
Reps: 20
To stress your core muscles more than a traditional lunge, try taking two dumbbells of two different weights (like 3 lbs and 8 lbs) above your head so you will be unbalanced during the exercise. Stand with the two dumbbells above your head and then lunge forward with first leg, lowering the body by flexing the knee and hip of the front leg until the knee of rear leg is almost in contact with floor. Keep your chest and head up during the entire movement. Return to the original standing position by forcibly extending your hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Complete 4 sets of 20 reps.
5. Assisted Triceps Dips
Sets: 4
Reps: 15
Using the assisted dip machine, keep your chest up and your head forward in order to reduce the stress placed upon the chest (so don’t lean forward). Position your elbows so that they are pointing out to the sides and not behind you. This places maximum stress on the triceps. Lower yourself for a count of 3 until you feel a full stretch in the triceps and then push yourself back up for a 1 count. Complete 4 sets of 15 reps. Click here to see a video demonstration.
6. Rowing Machine
Row for 2 minutes as fast as possible.
For more info on personal trainer Mike Heatlie, visit his website, Facebook, or Twitter.
Comments
Post a Comment