Fitness IQ, LLC, the makers of the Shake Weight® dumbbell, released a 6-minute workout DVD to accompany their product. However, for extreme fitness enthusiasts and individuals already in good physical condition, the 6-minute workout may not be enough. In this article, you will find a simple description of the original exercises, modifications to add to their intensity, as well as six extra exercises to maximize the use of the dynamic inertia dumbell.
The Original Exercise, Intensified
First, let's begin by adding intensity to the original manufacturer-suggested exercise. The original exercises devised as part of the 6-minute workout are still valuable, and make up a crucial part of an overall extreme workout. The three exercises are:
- Standing Chest Exercise
- Standing Bicep Exercise
- Standing Tricep Exercise
If these 3 basic exercises become too easy, try this modification. For the first 30-second set on each exercise, stand on the balls of your feet with your calves flexed (i.e. on your "tippy toes") and focus on stabilizing your balance while shaking the weight. For the second 30-second set, perform the motion while in a squat position. By changing your stance during the exercise you force your leg muscles to join in the benefit of the dumbbell's dynamic inertia.
The Extreme Exercise
In addition to the original exercises, we recommend extending the 6-minute workout with six new exercises that are far more intense and target a wider range of muscle groups-including legs and core. Here are six different exercises you can do with your Shake Weight:
- Lunge Exercise
While in a lunge position, hold the shake weight between your legs and shake side-to-side (parallel to the floor) while stabilizing your body with core muscles. - Standing Shoulder & Back Exercise
Standing upright, hold the Shake Weight in an extended arm out to one's side and shake up-and-down (perpendicular to the floor). - Standing Isolated Bicep Exercise
Standing upright, hold the Shake Weight in your bent arm. Holding your elbow fixed at your rib cage, shake the weight up-and-down. - Ab & Chest Exercise
Lying on your back, raise your legs and shoulder blades off the floor in a static "crunch" position. Then, hold the Shake Weight in front of your chest and move in an oscillating motion (similar to the standard chest exercise). - Ab & Oblique Exercise
In the same static crunch position, hold the Shake Weight with an overhand grip just above your waist line and shake side-to-side, stabilizing your body with core muscles. - Plank Bicep Core Exercise
In a plank (push-up) position, hold the shake weight in one bent arm while supporting your body weight with the other extended arm. Shake the weight in similar style to a bicep exercise.
Randall Cook
Fitness Fanatic
Shake Weight Extreme
http://www.shakeweightextreme.com/shake-weight-exercises/ "Shake Weight" is a registered trademark of Fitness IQ, LLC
Fitness Fanatic
Shake Weight Extreme
http://www.shakeweightextreme.com/shake-weight-exercises/ "Shake Weight" is a registered trademark of Fitness IQ, LLC
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