Simple Combo Full-Body Workout

The Simple Wood Chopper Element but Turbocharged with a Dumbbell Weight:

The Wood Chopper is a compact strength-and-cardio combination that works especially well after age 60. Being in your sixties—as I am—does not making strength training less important. It remains one of the most effective ways to protect health, mobility, and the independent lifestyle none of us wants to surrender at any age.

If you are in need of a shorten workout this Wood Chopper is a great workout, especially if you are rehabbing.

This is not powerlifting. You do not need a gym full of machines. A single dumbbell ranging from 2 to 35 pounds, easily ordered from Walmart, is enough. When performed as one continuous pattern, the Wood Chopper lets you train using five exercises with one element:

This simple Combo wood chopper using a dumbbell weight can allow you to perform five exercises with one element:

·       Squat

·       Deadlift

·       Forearm Curl

·       Military Lift

·       Overhead Extension

One to three sets of 10 or 15 repetitions a day can improve strength, flexibility, balance, stability, and stamina without requiring a long workout. Please refer to the directions and procedure chart below.

If you are starting from scratch, keep the first sessions modest.

Use a 2- or 5-pound dumbbell and limit yourself to a quarter-range of motion. Three to five slow, controlled repetitions are sufficient while you rebuild mobility and core strength.

Rushing into a full-range wood chopper with too much weight is the fastest way to lose form or strain a joint or pull a muscle. As your core muscles grows stronger and your hips and shoulders loosen, you can gradually increase both the range of motion and the resistance.

Grip is the Non-Negotiable Safety Point

You must be able to hold both ends of the dumbbell securely throughout the movement. Because my hands are small, 35 pounds is the heaviest load I use safely. Choose a weight that lets you finish every repetition with control rather than momentum. Also use neoprene cover dumbbell to improve grip and protect surfaces.

Prep and Warmup

I prepare the body with simple yoga: a standing forward bend, Warrior II, and a tabletop crunch. Those few minutes wake up the posterior chain and the deep core before the first chop. After the strength workout, I ride a mountain bike or a stationary bike for cardio. If you do not have a bike, a brisk walk delivers the same benefit. Prep and warmup are the same with all exercises, cardio or strength training.

The real secret is consistency, not intensity. Keep moving. Strength, mobility, balance, and stamina become more valuable with every year past 40.

Start light, progress patiently, protect your grip, and stay active. Independence is worth the daily effort.

Directions:

1.       Grab each end of the dumbbell and begin in the neutral position (Fig. 1).

2.       Curl the dumbbell upward using only the forearms until it reaches just below the chin (Fig. 2).

3.       Press the dumbbell overhead in a military lift until the arms are fully extended (Fig. 3).

4.       Lower the arms and return the dumbbell to the neutral position (Fig. 1).

5.       Perform a squat, bending at the knees to a quarter, half, three-quarter, or full depth (Fig. 5).

6.       Lower the dumbbell to just below or even with the knees, matching the depth of the squat you chose (Fig. 6).

7.       Stand back up by driving through the knees and curl the dumbbell to the neutral position (Fig. 1).

Repeat the full sequence for the desired number of repetitions and sets.

Detail of the Proper Grip of the Dumbbell for the Wood Chopper:

Make sure your fingers are under the opposite side of the thumbs holding the dumbbell. Use a lighter wide with smaller end weights is necessary.

Ladies, this is an excellent cardio/strength exercise for you that will work your core, glutes, and quads. Next to your facial features, your abdominals, glutes, and quads are key focus points.