Step 4. Advanced Resistance Training
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Wood Chop
The first multiple joint exercise on the list is the Wood Chop. The Wood Chop is one of my favorite exercises because it involves virtually every muscle in your entire body. Furthermore,
it’s a fun exercise because it simulates chopping wood, which, for some reason, seems fun to me.
For this exercise you will need a dumbbell or a resistance band.
Hold the dumbbell in your right hand and stand shoulder width apart. Place the dumbbell on the floor to the side of your right foot. Grab the dumbbell with both hands so that the bar of
the dumbbell is between both of your palms. You can interlock or overlap your fingers. At this point, you should also be in a squatting position with your body twisted to the right.
Next, extend your lower body and pick up the weight while keeping both of your arms as straight as possible. You want to move the dumbbell from your right foot to the area above your left shoulder. Be sure to keep your arms as straight as possible. Now that you are at the highest point over your left shoulder, come back down into a squat and bring the dumbbell back to its starting position near your right foot.
Once you perform one set of eight to twelve on the right side, do the same for the left. Overall you will be performing six total sets, with three sets on the right and three sets on the left.
Tips
1. Maintain strong core muscle strength throughout this exercise. You do not want to lean forward or lean backwards while performing the wood chop.
2. Experiment with heavier weights than you use when doing the intermediate workout. If you are doing more than eight during your first set of the Wood Chop increase the weight by 5 pounds. Continue increasing the weight until you can do no more than eight repetitions during the first set.
3. Breathe out when extending up with t he dumbbell. Breathe in as you are returning the dumbbell back to the floor.
4. Perform three sets on each side of your body for a total of 6 of 8-12 repetitions.
