May 14, 2010
The Anecdote for Beach Bums
Yes, summer is coming, and even if you aren’t planning on sprawling out on a beach in the south of France among the most amazing beach bums, chances are you will peel away your turtleneck sweaters and opt for clothes that reveal your hidden secrets – even those you would normally keep under wraps! But never fear. Tim Dux, who is built like a brick house, has the perfect solution for you softies. It is a workout that doesn’t even require a gym membership, but rather a dumb bell – which we hasten to add is not an uneducated Southern beauty, but a piece of equipment you lift and swing until you are sweating profusely.
THE RULES: Do each work out once per week for a total of 4 workouts per week. For each workout you repeat each pose 16 times, then 12 times, then 8 times and then 4 times. It should take roughly 45 minutes to complete each work out. Continue for 3 months and become the best beach bum in sight.
CROSS BODY SINGLE ARM SNATCH
Place a weight by your left foot and stand with feet hip distance. Bend at the knees and reach down to grab the weight with the right hand and “snatch” it up to above the right shoulder. Keep your knees slightly bent and maintain a neutral spine at all times. Be sure to avoid bending from the middle back. Keep abdominals engaged to support the lower back.
Stand with feet at shoulder distance and your toes pointing out to ten o’clock and two o’clock. Place a weight between your knees and squat down to pick it up, sitting your bum back so your knees do not go too far over your toes. Push up through your heels. Keep back straight throughout the movement. Try to get deep enough so the weight touches the ground between each repetition.
This is an explosive movement that must be done with speed. Punch both hands directly out in front of the body, using a light weight in one hand or no weight. Keep abs tight to work the core. Don’t overextend the elbow joint when punching.
Starting in a low Squat position with your right hand touching the ground next to your right foot quick crab step to your left and touch your left hand down next to your left foot.
CLEAN & PRESS
Start with a weight in the squat position, with the weight beside your ankles. Then quickly squat and stretch up again into a standing position, rotating the wrists when you get to shoulder height so that you can explosively press the weights above your head. Repeat. Ensure to bend your knees and keep your back supported throughout the movement by engaging your abs.
(alternate legs) In full-military push up position on the floor, bring one knee at a time toward the chest and alternate legs. This is a fast action exercise, so do it as fast as possible.
HALF MAN MAKERS
(press and lift) Start in a push up position, either on your toes or knees. Press down to the floor and up, then lift the right arm in a row motion, then press again and lift left arm in a row motion. Repeat. Keep elbows close to the body when rowing. Maintain a straight spine and try not to drop your hips.
STATIC FRONT RAISE + SQUAT
Sit with the bum back in a sumo squat position and hold a moderate weight directly in front of the body at shoulder height for the full 16-second count. Try to relax the shoulders as much as possible. Keep your posture strong to support your lower back.
Jump in the air with one hand reaching toward the ceiling. Bend down and place both hands on the floor, jump back with both feet into push up position. Jump your knees forwards and finish in an upright position.
LUNGES WITH TORSO ROTATION
Hold a weight and lunge forward with the right leg. As you lower to the floor, rotate the weight to the right side. Lunge back and repeat on the left side. Ensure you take a large step. Sink the weight centrally so both knees are roughly at 90 degrees.
Star with feet in sumo squat position and hold one weight in both hands. Swing the dumbbell up above the head as if “ringing a bell” and then bring the weight back down between the legs. It is very important to keep the back straight throughout the entire movement and to keep the abs tight.
MASON TWISTS ROTATIONS
Sit down on the floor with a dumbbell on your lap. Rotate the dumbbell side to side as quickly as possible, make sure your chin is up and your back is straight. To make this exercise more difficult, pull legs up off the floor. Keep the abs engaged throughout.
Mark out a square on the floor, leap with both legs to the other side, and touch the floor between the feet. Jump to turn 360 degrees, turn, then repeat. You should look like a little frog. Be careful of your knees.
(with one dumbbell) We all know the push up position. Chose to be on your knees or on your toes and place one dumbbell under the right hand. Swap over when halfway through reps to complete set on both sides. Try not to drop your hips. Lower your chest to the floor – not your head.
Start flat on your back with a dumbbell in one hand arm extended. Stand up, keeping your arm extended to a standing position, and then lower yourself back to start position.
HAND TO ELBOW PUSH-UPS
Start in full push up position and lower yourself down to your elbows one at a time, and then raise back up to your hands one at a time.
YOU BETTER WORK!