Wednesday, November 9, 2011

Wednesday Word & Weight: DB Thruster

WORD & WEIGHT



Word: 2 Corinthians 5:17 

Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!

This is SUCH good news!! In Christ, we are NEW creations! Our old ways, old mindsets, old habits have been buried with Christ and a NEW creation risen! I love this verse so much, I actually have a tattoo of it on my hip! It's a reminder--Hey God sees me through Jesus, who is perfect, my old nature no longer rules me or defines who I am because of Him. 

Have you ever remodeled a house?  I know kitchens are the MOST expensive part to remodel. Well, you don't just put the NEW stuff in with the OLD, you GUT the place!! You can't have out dated foundation with new over the top, it just won't hold!!  You need to remove everything that doesn't support the new renovations, life calls for constant renewing of our mind and spirit. In other words: out with the old, in with the new!!  



WEIGHT: Dumb bell Thruster  

One move that I LOVE and do often is the Dumb bell Thruster! Take two moderate weight Dumbbells (men 20-30, women 10-20) and place them right at shoulder height, palms facing your head OR palms facing forward. Position your feet shoulder-width apart, then squat down, pushing your hips down and back, weight in your heels bringing your thighs are parallel to the floor. Then power up push the dumbbells above your head until your arms are straight! 




Use your legs to power the movement and have it be a continuous squat to press, nice and fluid so your heart rate rises as well, you will just FEEL that fat melting off! Another variation is to do a burpee into the thrust and really add an explosive element to the move!

Your chest should be lifted the whole time, in that your knees are bending, you are not bending forward at the hips. HERE is a video of the DB Thruster in action! 
This move is excellent in that it's a multi-joint movement: you build more muscle, engage more of your total body, save time and blast fat, why wouldn't you do this! 

Compound exercises are proven to be more efficient at building muscle and strength than isolating... So, are you going to try something NEW today and add DB thruster sets into your workout! I challenge you to! 



3 comments:

Katie H said...

DB Thrusters!!! I had a trainer once who made me do these all the time... ;) I have a love/hate relationship with them. But they are super effective!

Chubby McGee said...

Jillian Michaels does something like this in her 30 Day Shred and my arms feel like jello after it (and I only have a pair of dinky 2-lb weights!).

You are INCREDIBLE.

FIERCE!

runnergirl training said...

Great post!!

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