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The Perfect Partner Workout

Trainer of the Month

Photography by
Taryn Emerick

Bellevue Club personal trainer Justin Ehling and membership director Carissa Ritter both have big goals to accomplish in the gym this year. Justin wants to bulk up a bit and Carissa slim down (a common dynamic among men and women). Demonstrating that strength work is beneficial for everyone—no matter the goal—the two performed the perfect partner circuit.

 

Exercise 1: Bent-over Row

Start with the bar resting on the ground (or on a prop if using smaller weights), and grip it firmly while planting the feet shoulder width. Engage the back and shoulders, and lift the bar toward your chest until your elbows reach 90 degrees. Return the bar to starting position.

To bulk—Do three sets of three, building to max weight.

To slim down—Do three sets of 8–10, building to a challenging weight you can sustain through all reps.

 

Exercise 2: Deadlift

Start with the bar resting on the ground (or on a prop if using smaller weights), and grip it firmly while planting the feet shoulder width. Engage the back, glutes and hamstrings, and stand up. Return the bar to the ground.

To bulk—Do three sets of three, building to max weight.

To slim down—Do three sets of 8–10, building to a challenging weight you can sustain through all reps.

 

Exercise 3: Squat

With the bar on your shoulders and feet shoulder-width apart, engage the legs and squat down as low as you safely can. Driving through the feet, return to standing. 

To bulk—Do three sets of three, building to max weight.

To slim down—Do three sets of 8–10, building to a challenging weight you can sustain through all reps.

 

Exercise 4: Bench Press

Positioned on your back with a slight arch, engage the shoulders and press the arms straight. Return to starting position.

To bulk—Do three sets of three, building to max weight.

To slim down—Do three sets of 8–10, building to a challenging weight you can sustain through all reps.

 

Exercise 5: Shoulder Press

Sitting on a bench, hold two weights in line with your ears. Engaging your shoulders, press the weights up, fully extending your arms. Return to starting position.

To bulk—Do three sets of three, building to max weight.

To slim down—Do three sets of 8–10, building to a challenging weight you can sustain through all reps.

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