Post Workout Muscle Burnouts

 

MERCY HEALTH PARTNERS - We are all looking for that workout advantage that will get us a little extra. Have you ever thought about a post workout muscle burnout program? Burnouts are one set of an exercise that you do until complete failure or exhaustion. These are a couple of my favorite burnout exercises.

• The burnout exercise I use after a chest workout is the Push Up Lat Row. This exercise is started in a push up position with a dumbbell in each hand. Keep your hands directly under your shoulders and your feet spread wide for stability. Keep you body as tight and aligned as possible, no sagging or tenting in the middle. Slowly go down into a push up and then back to the starting position. Once you get to the starting position raise one dumbbell while stabilizing your body with the other arm. Return the dumbbell to the ground, while remaining in control of the weight. Do another push up and repeat the row with the opposite arm. Continue the exercise until exhaustion.

• The burnout exercise I enjoy after a shoulder workout is the Bent Over Forward Dumbbell Raise. Start by bending at the waist, knees bent and your back straight. Grab a pair of dumbbells palms facing your legs. With arms straight, begin moving the dumbbells one at a time to shoulder height as fast as you can. Continue to do so until fatigue.

• The burnout exercise I use after a hard leg workout are Sumo Squats. This exercise is a safe squat that really targets the inner thigh and glutes. To begin this exercise, put your feet wider than shoulder width apart and toes pointed out. Keep your back straight, chest out and abs tight throughout the exercise. With one dumbbell in your hands, squat down until your thighs are parallel to the floor. Focus on sitting down and keep your weight on your heals while maintaining good posture. Squeeze your glutes and inner thighs until you are back to the starting position. Do until fatigue.

• The post triceps workout I love to burnout with is Dips. This is an awesome and effective triceps exercise. Position your hands shoulder width apart on a bench or chair. Move you yourself in front of the bench/chair with feet either on the floor or on another bench. Straighten your arms, slowly bend your elbows and lower your body down until your arms are at 90-degree angles. Be sure to keep your body close to the bench/chair throughout the exercise. Slowly press back to the starting position. Do this exercise until you cannot do another rep.

• Finally here is the bicep burnout exercise I love to perform, Cross Body Dumbbell Hammer Curl. Perform this exercise standing with feet about shoulder width apart. With a dumbbell in each hand, palms facing your body, curl the dumbbells up one at a time across your body. When you get to the top of the movement squeeze your bicep, pause briefly and return the weight to the starting position. Alternate the dumbbells until fatigue.

Try these exercise post workout to get that extra muscle burn and growth.