Workout Wednesday: Beth Shaw's Growth Hormone-Stimulating Series
Take this three-part routine from the author of YogaLean the next time you go to the gym.
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Who: Beth Shaw, Founder and President YogaFit Training Systems, Author of YogaLean
Best fitness advice ever received: "You can out eat any exercise program."
Favorite pre- or post-workout snack: "Pre workout–amino acids and fruit. Post workout—with decaf coffee with a shot of regular expresso in it. Plus, green vegetables and a protein source."
Favorite workout gear: "YogaFit brand tank top and Under Armour black capri tights with a James Perse sweatshirt layered on top."
Gym bag beauty essentials: "Molton Brown black pepper hand crème. Rose balm for the lips."
Go-to Exercise: Growth Hormone-Stimulating Workout (35 - 45 minutes)
"Its fast, effective and gets results."
Knees to Chest—Lying down, Bring knees into chest, pull navel center into low back. This pose releases tension in the lower back and stretches hip flexors
Spinal Twist—Bring right knee into chest and stretch it across the left side of the body while keeping the left leg straight. Hold for 15 deep breaths. Bring knee back into chest and switch sides . Repeat
Leg Press—Using a standard lying down leg press, do four sets of 12-15 reps. I like to use two 45lbs plates.
Leg Extension—Find a weight that’s challenging but not too light. Most women will be in the 30-50lbs range. Do four sets of 12-15 reps.
Hamstring Curl—Find a weight that’s challenging but not too light. Most women will be in the 20-40lbs range. Do four sets of 12-15 reps.
Lat Pull Down—Find a weight that’s challenging but not too light. Most women will be in the 30-40lbs range. Do four sets of 12-15 reps.
3. Free Weights
Bicep Curl—Choosing free weights that are anywhere from 7-12lbs keep upper arms glued to your sides, let arms extend and then curl up, holding and emphasizing the lift at the top of the movement. Flex biceps. Repeat 10-12 times for four sets.
Triceps Extension—Using the same weights, bend the knees, hinge at the hips and extend arms straight back behind you. Hold at the top of the movement. Flex triceps. Repeat 10-12 times for four sets.
Shoulder Press—Hold weights at your shoulders and lift up overhead. Repeat 10-12 times for four sets.