Current Exercises

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After being asked by a few people about what I do for a workout, I decided to put this piece together. I will try to update it occasionally to keep it current.  

In general, I weight lift two to three days a week at LA Fitness and attend a vinyasa yoga class twice a week at Corepower Yoga. I break up my weight lifting days into three categories: biceps and back, legs, and triceps and chest. I use a combination of weight machine and free weights. A legend is below for explanation of my abbreviations.

Disclaimer: I am not a personal trainer nor a doctor. If you want to use any of these workouts, please consult your doctor and maybe a personal trainer first.

Below is a breakdown of my exercises while I weight lift.

  1. Stretch

  2. Core Work (choose one for each section)

    1. Upper Abs

      1. Basic crunches

      2. Legs up the wall crunches

      3. Legs up the wall toe touches

    2. Oblique Abs

      1. Figure Four crunches

      2. Bicycle Crunches

      3. Rope climbers

      4. Side plank hip lifts

    3. Lower Abs

      1. Leg lifts

      2. Legs up the wall Hip lifts

      3. High Boat to Low Boat

    4. Adduction and Abduction leg lifts

    5. Side plank hip lifts

    6. Cobra lifts

  3. Warmup

    1. 50 jumping jacks (pull your shoulder blades back, extend arms and really focus on the movement)

    2. 50 body weight squats

    3. 50 calve raises

    4. 10 lunges (each leg)

    5. 10 One leg pelvic lifts (each side)

    6. 10 Yoga Kick Back (each leg)

    7. 10 Hydrant pose (each leg)

    8. 5 hip rotations each leg (like you’re stepping over a fence)

    9. 10 forward leg swings (each leg)

    10. 10 side leg swings (each leg)

    11. 10 arm circles, both directions, both sides

    12. 30 push ups (10 wide arm, 10 down dog, and 10 tricep)

  4. Weight Lifting Exercises (choose one of the following three days)

    1. Bicep and Back Day

      1. Assisted pull up (30lbs assistance)

      2. DB Arm Curls [normal/hammer/wide] (50)

      3. Shoulder Press DB (60)

      4. Row Cable (115)

      5. Roman Chair (30)

      6. Preacher Plate curls (50)

      7. Arnold Press (50)

    2. Leg Day

      1. Goblet Squats (50)

      2. Adduction (185)

      3. Abduction (185)

      4. Calf extension [15-25 reps; straight legs] (185)

      5. Weighted hip thrusts (80)

      6. Leg curls (135)

      7. Leg extension (135)

      8. Plate leg press (230)

    3. Triceps and Chest

      1. Chest dips (BW)

      2. Tricep Cable Pulldown (42.5)

      3. Incline Chest Press BB (85)

      4. DB Shoulder Shrug (65)

      5. Chest Press BB (95)

      6. Overhead 1H Tricep Extension DB (17.5)

      7. Shoulder Compound Lift (30)

  5. Stretch

  6. Sauna and Shower

Legend:

  • Exercise Name (xx) = three sets of ten reps
  • BW = Bodyweight

  • DB = dumbbell

  • BB = barbell

Exercises 1.0

After being asked by a few people about what I do for a workout, I decided to put this piece together. I will try to update it occasionally to keep it current.  

In general, I weight lift two to three days a week at LA Fitness and attend a vinyasa yoga class twice a week at Corepower Yoga. I break up my weight lifting days into three categories: Arms and Chest, Shoulders and Back, and Legs. I use a combination of weight machine and free weights. A legend is below for explanation of my abbreviations.

Disclaimer: I am not a personal trainer nor a doctor. If you want to use any of these workouts, please consult your doctor and maybe a personal trainer first.

Below is a breakdown of my exercises while I weight lift.

  1. Stretch

  2. Nerd Fitness Warmup (Click here for more info)

    1. 2-3 minutes of jump rope (I rarely do this one)

    2. 50 jumping jacks

    3. 20 body weight squats

    4. 5 lunges (each leg)

    5. 10 hip extensions

    6. 5 hip rotations each leg (like you’re stepping over a fence)

    7. 10 forward leg swings (each leg)

    8. 10 side leg swings (each leg)

    9. 10-20 push ups (scale based on your level of fitness)

    10. 10 spiderman steps (each leg)

  3. Weight Lifting Exercises (choose one of the following three days)

    1. Arm and Chest Day

      1. Arm normal/hammer/wide curl DB (45)

      2. Compound Deltoid lift (35)
      3. Overhead 1H Tricep extension DB (17.5)

      4. Incline Chest press BB (70)

      5. Preacher bicep plate machine (60)
      6. Tricep cable pull down (57.5)

      7. Butterfly Machine (110)

    2. Shoulder and Back Day

      1. Diverging Lat pull-down (115)

      2. Roman chair (30)

      3. Shoulder press DB (55)

      4. Reverse Butterfly machine (80)

      5. DB 45° lateral lift/shoulder shrugs (40)

      6. Row cable (115)

    3. Leg Day

      1. Leg curl (120)

      2. Leg extension (120)

      3. Adduction (180)

      4. Abduction (180)

      5. Calf Extensions (180)

      6. Plate Leg press (160)

      7. Glute machine (120)

  4. Bodyweight Exercises

    1. Arm and Chest BW Exercises (done between sets on shoulder/back and leg day)

      1. Push up

      2. Triangle push up

      3. Archer push up

      4. Tricep dips

      5. Bosu ball push ups

    2. Shoulder and Back BW Exercises (done between sets on arm/chest and leg day)

      1. Forward leans

      2. Shoulder rotations

      3. Mountain climbers

    3. Leg BW Exercises (done between sets on arm/chest and shoulder/back)

      1. Bodyweight Squats

      2. Side Squats

      3. Lunges

      4. Calf Raises

    4. Everyday Exercises

      1. Squats with 37.5 lb DB

      2. Compound glute exercise x 20

      3. Dragon flag hold (30/30)

  5. Core Work

    1. Upper Abs

      1. Basic crunches

      2. Legs up the wall crunches

      3. Legs up the wall toe touches

    2. Oblique Abs

      1. Figure Four crunches

      2. Bicycle Crunches

      3. Rope climbers

      4. Side plank hip lifts

    3. Lower Abs

      1. Leg lifts

      2. Legs up the wall Hip lifts

      3. High Boat to Low Boat

  6. Stretch

  7. Sauna and Shower

Legend:

  • Exercise Name (xx) = three sets of ten reps
  • BW = Bodyweight

  • DB = dumbbell

  • BB = barbell

Massage Space Update

I have a bit of news for you all. As of today, my family and I have put our condo up for sale. To reduce as much inconvenience to you as possible, I have required that any viewing requests be given 48 hours in advance. What this means to you is that if there is a viewing request during your appointment, I will contact you two days before to reschedule your massage. I apologize for any inconvenience this may cause you, but I will try to minimize it as much as I can. 

In case you would like to see the listing of our condo, go to http://tinyurl.com/CW-Condo

James

Valentines Hot Stone Special and New Yoga Lesson Rates

Come warm up and relax this February

Throughout the month of February, we are having a discounted rate on Hot Stone Massages. Normally, a 90 Minute Hot Stone Massage would be $140, but for the month of February they will be:

 
  • Full rate: $120
  • Advanced Scheduling: $110
  • Advanced and Prebook Scheduling: $100
 

We will also start offering 120 Minute Hot Stone Massages! Normally, this would be $175, but for the month of February, they will be:

 
  • Full rate: $150
  • Advanced Scheduling: $140
  • Advanced and Prebook Scheduling: $130
 


Our Private Yoga Lesson rates are permanently changing and we are starting to offer Private Yoga Classes! Private Yoga Lessons will operate under the following rates:

 
  • One person: $40
  • Two People: $60
  • Three People: $80
 

A Private Yoga Class is when there are four or more students, which will be a flat $100 rate for an hour class. Students must be able to host class or arrange for a suitable location.

If you have any questions about our Hot Stone Massages or Private Yoga Lessons, email us at cummingswellness@gmail.com.

Upcoming Specials!!!

Black Friday Special

Any massage scheduled on Black Friday, Nov 25, will be offered at a discounted rate of $60 per hour (a $10 per hour discount). 

In addition to this, these massage sessions will be offered a choice of a complimentary Aromatherapy OR Salt Foot Scrub, a $10 value

Cyber Monday Special

Any Gift Certificate purchased on Cyber Monday, Nov 28, will be sold at a rate of $60 per hour (a $10 per hour discount).

15 Tips for Yoga Beginners | Man Flow Yoga

"I wrote this blog so you can expect what you’ll experience as a newbie to yoga. I’m also publishing this blog as part of the release of the FIRST Body by Yoga workout series, Guyoga: Beginner’s Yoga for Men, a workout series I designed to teach people the physical fitness aspects of yoga, to improve strength, flexibility, and balance – and maybe relieve some stress, too. Guyoga: Beginner’s Yoga for Men is available for 30% savings this week only on Amazon. More details below..."

Free Online Yoga Classes with DoYouYoga.com

I will frequently recommend these free yoga challenges through DoYouYoga.com for a variety of reasons. They have ones that are three days, seven days, fourteen days, or even thirty days. Ones that are for anyone or ones that are specifically geared towards men. And many other reasons. Below is a list of some good ones that I am aware of, though I know they are not the only ones. Feel free to take a look. 

If you have any questions about any of these, feel free to shoot me a message at james@cummingswellness.com. 

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"A solo yoga class in your living room probably won’t match the energy of a packed class, but that’s not the point. Any time on your mat is a good time to move your body and shift your energy, and establishing a home (or traveling) yoga practice is the perfect way to stay in the flow. Here are some tips to get your started...."

12 Nutritious Snacks For When You’re On The Go

Whether you are running out the door for the kids or work, in need of post-workout nutritious snacks, or simply bored of your go-to munchies and wanting something new — we’ve got you covered.

Check out these simple and tasty morsels that are both nutritious and super easy to just grab and go!....