January and February's Move of the Month:
Squat-Squat Jumps & Cheerleaders
|
|
|
Let's jump into 2020 with squat jumps. I changed up the exercise for January by adding a static squat in between jumps. This forces you to be able to balance and maintain proper alignment, then get right back into plyo mode. Be sure to keep a neutral spine throughout, land softly with knees not shooting over your toes, and engage your booty as you jump. Perform 10-20 reps, with one squat jump and one static squat counting as one rep.
February's MOTM is cheerleaders, an exercise meant to work your shoulders. You are working your shoulders in multiple planes of movement here, making the exercise even more beneficial. Keep your feet hip width apart with knees slightly bent and elbows slightly bent as you lift your right arm forward and your left arm out to the side. Slowly lower the weights and switch so that your left arm lifts to the front and your right arm to the side. 2 lifts equals 1 rep, with 10 reps as your goal.
February's MOTM is cheerleaders, an exercise meant to work your shoulders. You are working your shoulders in multiple planes of movement here, making the exercise even more beneficial. Keep your feet hip width apart with knees slightly bent and elbows slightly bent as you lift your right arm forward and your left arm out to the side. Slowly lower the weights and switch so that your left arm lifts to the front and your right arm to the side. 2 lifts equals 1 rep, with 10 reps as your goal.
November and December's Move of the Month:
Kneeling Long Leg Lift & Extended Side Crunch
|
|
|
November's Move of the Month, the kneeling long leg lift, is a perfect example of an exercise that looks easy, but is not. Start in a kneeling position (elbows under shoulders, knees under hips) and keep your hips level as you engage your core and extend your left leg out with your foot flexed. Each time you lift your straightened leg remember to squeeze your glute and pull your belly button towards your spine. Aim for 15-20 reps/side.
If you are looking for a more challenging oblique workout, try December's MOTM, the extended side crunch. Lie on your right side with your bottom arm extended in front of you and your bottom knee bent. Keep your top leg and arm straight as you engage your oblique and bent at the waist, trying to touch your ankle with your top hand. Try for 15-20 reps/side.
If you are looking for a more challenging oblique workout, try December's MOTM, the extended side crunch. Lie on your right side with your bottom arm extended in front of you and your bottom knee bent. Keep your top leg and arm straight as you engage your oblique and bent at the waist, trying to touch your ankle with your top hand. Try for 15-20 reps/side.
October's Move of the Month: Chest Fly
Susan is the best for showing you how to perform chest fly's, this month's exercise du jour. We used a flat bench, but if that is not an option for you, you can use an incline bench.
It's important to start with your hands together, not separated, so as not to stress your shoulder joints, and engage your belly as you lay down so as not to overextend your lower back. Keep your elbows slightly bent as you open your arms to about shoulder level, then exhale and bring your arms together over your chest. Keep the pace slow and controlled and aim for 10-15 reps.
It's important to start with your hands together, not separated, so as not to stress your shoulder joints, and engage your belly as you lay down so as not to overextend your lower back. Keep your elbows slightly bent as you open your arms to about shoulder level, then exhale and bring your arms together over your chest. Keep the pace slow and controlled and aim for 10-15 reps.
September's Move of the Month: High Knees
|
|
Thank you to wonderful Debbie for demonstrating this month's special exercise-high knees. (no one wants to see a pregnant lady doing these haha)
High knees are a core exercise, so pull your belly button in towards your spine as your knees come up above your hips. Start slow and pick up the pace for more of a challenge. Work up to 30 seconds and you will feel the burn! |
July and August's Moves of the Month: Band Side Steps and Rotating Shoulder Presses
|
|
July's Move of the Month is resistance band side steps. I love this exercise because basically everyone can do these as they are very low impact. Place the band around your bottom legs and step out 2 times to the right, making sure you keep resistance on your legs at all times. Step 2 times to the left, and continue until you reach at least 10 times per side.
|
|
|
Rotating shoulder presses are August's Move of the Month. These are certainly harder than they look but are worth the effort. Keep your elbows elevated and pointed to the front and weights straight up, then rotate your elbows so they point out to the sides. Press the weights above your head, lower your elbows, and rotate your arms so that your elbows are facing front again. Make sure you breathe!
|
May and June's Moves of the Month: Core Exercises!
|
|
Debbie is demonstrating our first core exercise we will be focusing on this summer: booty lifts. Pull your belly button down towards your spine and bring your legs as straight as they will go. You can either lift your upper body off the floor in a crunch position, or leave it on the floor. Exhale as you lift your hips off the floor an inch or two, and inhale as you lower them down. Be sure to use control and strength-DO NOT swing your legs. 10-15 reps, 2 sets.
|
|
|
Single side bird dogs are one of my go-to's when it comes to working your entire core. Not only are you working on your lower back, but also your transverse abdominals, and your balance to boot. As you raise your right arm and left leg, be sure to keep them at joint level, and not above! Exhale as you lift, inhale as you lower. Perform 10 reps, then switch to your left arm and right leg.
|
April's Move of the Month: Squat Curl, Squat Press
Who doesn't love a compound exercise? The squat curl, squat press has so much going for it: you work you lower body (quads, hamstrings and glutes!), your biceps and your shoulders. To perform the exercise, start with a weight that is heavy, but not so heavy that you can not press it overhead. Squat, making sure your booty goes back and your chest stays up; as you stand perform a hammer curl and keep your elbows tight to your waist. Squat again and on your way up perform a neutral shoulder press with your palms facing each other. Be sure to keep your core engaged as you exhale throughout the movement.
March's Move of the Month: Oblique Plank Jumps
Hello! March's exercise is one of my favorites....ok not really, but it is an amazing exercise that will work so many muscles in your body. Oblique plank jumps work your obliques (obviously), your shoulders, your entire core, and get your heart rate up.
Start in a push up position (on hands and toes). Engage your core by pulling your belly button towards your spine, then hop your feet up to the outside of your right hand. Hop your feet back so you are in a high plank and then hop them up to the outside of your left hand. Hopping is optional and if it feels too difficult, step your feet up and back. Land softly and aim for 6-10 reps/side.
Start in a push up position (on hands and toes). Engage your core by pulling your belly button towards your spine, then hop your feet up to the outside of your right hand. Hop your feet back so you are in a high plank and then hop them up to the outside of your left hand. Hopping is optional and if it feels too difficult, step your feet up and back. Land softly and aim for 6-10 reps/side.
January's Move of the Month: Step Up with Back Leg Lift
February's Move of the Month: Donkey Kicks
|
To start off 2019, I wanted to choose exercises that will emphasize posterior chain activation. This means engaging and "waking up" your muscles in the back of the thigh and glutes. This step up back leg lift combo accomplishes that and then some. Be sure to keep your full foot on the step and leave the foot there throughout the movement. Engage both glutes as you step up and lift the back leg. Aim for at least 12 reps/side.
|
Another great posterior chain activator is the donkey kick. Start by kneeling and place your forearms down on the floor. Lift your left leg an inch off the floor and flex the left foot. Engage your booty as you kick the leg up towards the ceiling. The leg doesn't have to be straight, just be sure to use your hamstring and glute to lift the leg. 15 reps/side.
|
December's Move of the Month: Mermaids
Mermaids are one of my favorite exercises. They strengthen your core (especially your obliques), they only require you to use your bodyweight, and they make you look like a mermaid! Seriously, these have become one of my go-to core exercises as I strengthen my muscles after having Noah in February.
Lie on your side with your head resting on your arm. Pull your belly button in and lift your legs an inch off the floor. As you pull your belly button in more, lift your legs and additional inch off the floor. Make sure to keep your feet off the floor the whole time. Try for 20 reps/side.
Lie on your side with your head resting on your arm. Pull your belly button in and lift your legs an inch off the floor. As you pull your belly button in more, lift your legs and additional inch off the floor. Make sure to keep your feet off the floor the whole time. Try for 20 reps/side.
November's Move of the Month: Twisting bicep curls into Shoulder Presses
November's Move of the Month is a twisting bicep curl into a shoulder press. There is nothing better than strong, defined arms and these will give you arms your friends will be envious of.
Be sure to stand with knees slightly bent and your core engaged. Curl the weight up so that it faces the ceiling, and then twist your arms again as you press the weight above your head. Lower the weights with control. Try for 2 sets of 10-15 reps.
Be sure to stand with knees slightly bent and your core engaged. Curl the weight up so that it faces the ceiling, and then twist your arms again as you press the weight above your head. Lower the weights with control. Try for 2 sets of 10-15 reps.
October's Move of the Month: Bird Dog Crunches
|
|
Thank you Debbie for demonstrating this month's Move of the Month-she loves doing this for me ;)
Bird dog crunches are something I do frequently with clients because they are great for core activation, as well as core strength and overall balance. As Debbie is demonstrating, start by extending your opposite arm and leg directly out of your hip and shoulder joints. Pull your belly button into your spine as you contract your abs and bring your elbow and knee to touch, then extend them out again. Try 10 reps then switch. Remember to keep your back flat throughout the movement. |
September's Move of the Month: Kneeling Tricep Push Ups
|
|
September's Move of the Month is going to give your legs a break and put your triceps to the test. Kneeling tricep push ups are a modified version, but are still a great addition to any arm workout. Start in a kneeling position, then walk your hands forward a few inches. Pull your belly button to your spine and tuck your tail bone under you as your lower yourself toward the floor. Be sure to hug your elbows in to your ribcage and do not lower your shoulders below your elbows. Push up with strong arms and a strong exhale. Aim for 6-12 reps, 1-2 sets.
|
July and August's Moves of the Month
|
|
|
With the heat of July and August comes 2 moves that will make your leg muscles burn! Christine is demoing jumping lunges with weights. These are advanced and do require a great deal of strength, not only because they are plyometrics, but because they are weighted plyometrics. If these seem too difficult for right now, skip the weights and try with just your bodyweight. Land softly with each jump, keep your back straight, and squeeze that booty with each lunge. Try for 2 sets of 10 reps/leg.
I am demoing one of my favorite exercises: the single leg deadlift with a twisting shoulder press. You are working your hamstrings, biceps, shoulders and your core-all in one exercise! Keep your hips level during the deadlift and your back flat throughout. If you need to touch your foot down for balance, do so. 10-15 reps/leg.
I am demoing one of my favorite exercises: the single leg deadlift with a twisting shoulder press. You are working your hamstrings, biceps, shoulders and your core-all in one exercise! Keep your hips level during the deadlift and your back flat throughout. If you need to touch your foot down for balance, do so. 10-15 reps/leg.
May and June's Moves of the Month
|
|
|
May and June are two of the most beautiful months of the year, and come along with two awesome exercises.
Fire hydrants are one of those exercises that don't get a lot of credit for all the good they do. Fire hydrants are useful in strengthening your hip and glute, and really work on glute activation. Be sure to keep your hips level, your elbows slightly bent, and your belly pulled in as you lift your bent knee up. 10-20 reps/side.
The back lunge shoulder press is a complex movement that targets your legs and shoulders together, as well as some deep transverse ab activation by pulling your knee up as you stand up/raise your arms up. Be sure to keep your knee over your ankle, your shoulders away from your ears, and your belly pulled in as you perform each rep. 10-15 reps/side.
Fire hydrants are one of those exercises that don't get a lot of credit for all the good they do. Fire hydrants are useful in strengthening your hip and glute, and really work on glute activation. Be sure to keep your hips level, your elbows slightly bent, and your belly pulled in as you lift your bent knee up. 10-20 reps/side.
The back lunge shoulder press is a complex movement that targets your legs and shoulders together, as well as some deep transverse ab activation by pulling your knee up as you stand up/raise your arms up. Be sure to keep your knee over your ankle, your shoulders away from your ears, and your belly pulled in as you perform each rep. 10-15 reps/side.
March and April's Moves of the Month
|
|
|
Hello everyone, and welcome to spring! I have very exciting news-I gave birth February 7th to my beautiful son, and thank God he is a happy and healthy 2 month old (what else could a mother ask for?). That said I have been quite busy taking care of him, so please excuse my absence.
But, we are back at it and ready to show you some great exercises.
Christine came up with March's Move of the Month and it is a killer-decline burpees. Christine is demonstrating them at their hardest level: Start in a standing position and hold weights at your side. Come down to the floor and kick your legs back and onto a stable elevated surface. Perform a push up (with hands on the weights if possible), then hop the feet in, and jump up while still holding the weights. Yes, this exercise is extremely advanced so please do not attempt it if you are not ready for it. Some variations on this are:
1. omit the push up
2. do not hold the weights
3. step your feet in and out
4. omit the jump up
When you feel ready, try for 6-10 repetitions.
April's Move of the Month is demonstrated by Liz, and she wanted to give show a standing core movement. The more you read about your core, the more you will find that crunches are not the primary way you should work them.
With these standing power knees, you put your bodyweight on your left leg, raise your arms up to shoulder level, and extend your right leg to your side a few inches. Pull your abs in and bring your knee and arms to meet by your midsection. Do not just use your hip flexor, but really focus on your belly. Aim for 20 sections on each side.
But, we are back at it and ready to show you some great exercises.
Christine came up with March's Move of the Month and it is a killer-decline burpees. Christine is demonstrating them at their hardest level: Start in a standing position and hold weights at your side. Come down to the floor and kick your legs back and onto a stable elevated surface. Perform a push up (with hands on the weights if possible), then hop the feet in, and jump up while still holding the weights. Yes, this exercise is extremely advanced so please do not attempt it if you are not ready for it. Some variations on this are:
1. omit the push up
2. do not hold the weights
3. step your feet in and out
4. omit the jump up
When you feel ready, try for 6-10 repetitions.
April's Move of the Month is demonstrated by Liz, and she wanted to give show a standing core movement. The more you read about your core, the more you will find that crunches are not the primary way you should work them.
With these standing power knees, you put your bodyweight on your left leg, raise your arms up to shoulder level, and extend your right leg to your side a few inches. Pull your abs in and bring your knee and arms to meet by your midsection. Do not just use your hip flexor, but really focus on your belly. Aim for 20 sections on each side.
January and February's Moves of the Month
|
|
|
Hello my fellow fitness enthusiasts! Welcome to my favorite month of the year-February. It used to be my favorite month because it's the month of my birthday ;), but now it has even greater meaning because my baby will be born this month!
I hope that you are all still focusing on your health and putting exercise on your schedules. Exercising at least 3-4 times a week will make a huge difference in how you look and feel, so please make time for yourself!
For January's Move of the Month, kick-butt client Colleen is demonstrating the high plank alternating reverse fly. She is keeping her body in a straight line, meaning her abs are engaged and her butt is not sticking up out of alignment. Colleen is also using a weight for this, but if you are new to it, stick with twisting just your arms and progress to holding a weight. Squeeze those shoulder blades together behind you each time. Try for 2 sets of 7-12 reps.
My belly and I are demonstrating February's Move of the Month-a great combo exercise of backward lunges into a front kick with 4 jabs. I did all the reps on one side before switching to the other leg, but if you feel crazy, alternate legs. This exercise can also be done with or without weight, depending on your fitness level. Even without the weight, my heart rate started to rise up-a great cardiovascular bonus along with the strengthening of the quads, hamstrings and shoulders. Make sure you engage your booty and abs with each lunge and kick. Aim for 10-15 reps per side.
I hope that you are all still focusing on your health and putting exercise on your schedules. Exercising at least 3-4 times a week will make a huge difference in how you look and feel, so please make time for yourself!
For January's Move of the Month, kick-butt client Colleen is demonstrating the high plank alternating reverse fly. She is keeping her body in a straight line, meaning her abs are engaged and her butt is not sticking up out of alignment. Colleen is also using a weight for this, but if you are new to it, stick with twisting just your arms and progress to holding a weight. Squeeze those shoulder blades together behind you each time. Try for 2 sets of 7-12 reps.
My belly and I are demonstrating February's Move of the Month-a great combo exercise of backward lunges into a front kick with 4 jabs. I did all the reps on one side before switching to the other leg, but if you feel crazy, alternate legs. This exercise can also be done with or without weight, depending on your fitness level. Even without the weight, my heart rate started to rise up-a great cardiovascular bonus along with the strengthening of the quads, hamstrings and shoulders. Make sure you engage your booty and abs with each lunge and kick. Aim for 10-15 reps per side.
December's Move of the Month: Dumbbell Rows
December is here, and with it my growing pregnant belly ;0...as well as the Move of the Month, dumbbell rows. Rows are a fantastic way to target your upper back and rear deltoids.
As you can see, I do not have a bench to lean on so I used a chair which works just as well. Lack of equipment should never stop you from getting your workouts in! Whichever hand is holding the weight, make sure that the same leg is stepped behind you. As you pull the weight up towards the ceiling, hug your elbow in along your ribcage and picture your shoulder blade moving towards your spine. Slowly lower the weight without allowing your entire body to shift up and down.
Look to do 2-3 sets of 10-15 reps, enough so that you are lifting a challenging weight.
As you can see, I do not have a bench to lean on so I used a chair which works just as well. Lack of equipment should never stop you from getting your workouts in! Whichever hand is holding the weight, make sure that the same leg is stepped behind you. As you pull the weight up towards the ceiling, hug your elbow in along your ribcage and picture your shoulder blade moving towards your spine. Slowly lower the weight without allowing your entire body to shift up and down.
Look to do 2-3 sets of 10-15 reps, enough so that you are lifting a challenging weight.
November's Move of the Month: High-Low Reaches
Hello November! This month is full of holiday anticipation, family get togethers, and of course, calorie laden food. Fight the battle of the bulge by incorporating this month's move of the month into your weekly workouts. High-low reaches are a great addition because they work so many muscle groups. You are lunging so your legs are involved, you are pressing, so your shoulders are involved, and you are twisting, so your core is involved.
To perform, start in a right low lunge (keep right knee from shooting over your toes). Hold the weight by your right shin, then stand up and twist to your left, pressing the weight above your head and pulling your belly in tight. Perform 10-15 reps on one side then switch legs. You can make the exercise more challenging by using a heavy weight and by doubling up on the lunges.
To perform, start in a right low lunge (keep right knee from shooting over your toes). Hold the weight by your right shin, then stand up and twist to your left, pressing the weight above your head and pulling your belly in tight. Perform 10-15 reps on one side then switch legs. You can make the exercise more challenging by using a heavy weight and by doubling up on the lunges.
October's Move of the Month: Man Makers
Our super trainer Meg is demonstrating October's Move of the Month: Man Makers. She chose a good one for us to focus on this month due to the complexity of the exercise and the amount of muscles that are worked.
You start in a tricep push up position, which can be done on your knees or your toes. Keep your elbows tight to your rib cage as you perform the push up. At the top of the movement, you row once on each side-again keep your elbows close to your body and don't let your butt get our of alignment with your spine.
From the rows, you either hop or step your feet up and stand up. Hold the weights by your ears, squat as low as you can, and press the weights up as you stand up. That is one complete rep. From there you lower back down into a push up and start again.
Remember to take your time so as to keep your form in line, and always hug the elbows into your sides. Abs tight and breathe!!!
You start in a tricep push up position, which can be done on your knees or your toes. Keep your elbows tight to your rib cage as you perform the push up. At the top of the movement, you row once on each side-again keep your elbows close to your body and don't let your butt get our of alignment with your spine.
From the rows, you either hop or step your feet up and stand up. Hold the weights by your ears, squat as low as you can, and press the weights up as you stand up. That is one complete rep. From there you lower back down into a push up and start again.
Remember to take your time so as to keep your form in line, and always hug the elbows into your sides. Abs tight and breathe!!!
September's Move of the Month: Low Plank Rockers
It's September...back to school and back to your workouts! Let's start off our fall fitness with some fabulous low plank rockers. There are many variations on planks, so we do not have to do isometric holds each time. For this month, we are adding slight rocking movements backward and forward, keeping your core engaged.
Pull your belly button in, lower down onto your forearms and raise your knees off of the ground. Begin to rock forward and backward so that you come onto your tippy toes. Make sure you breathe and keep that booty down! Aim for 6-10 rocks in each direction. Control is key here, so if you feel like you are losing control, lower down for a moment or two and then come back up again. Good luck and keep working on those planks!
Check out our Get Fit page to see a class demo video and to learn about our Fall Boot Camp Class starting Friday September 15th, 9:15-10:00 a.m. in Basking Ridge.
Pull your belly button in, lower down onto your forearms and raise your knees off of the ground. Begin to rock forward and backward so that you come onto your tippy toes. Make sure you breathe and keep that booty down! Aim for 6-10 rocks in each direction. Control is key here, so if you feel like you are losing control, lower down for a moment or two and then come back up again. Good luck and keep working on those planks!
Check out our Get Fit page to see a class demo video and to learn about our Fall Boot Camp Class starting Friday September 15th, 9:15-10:00 a.m. in Basking Ridge.
August's Move of the Month: Tricep Dips
August's Move of the Month is tricep dips. Dips are an oldie but a goodie, and can be done on a chair (as demonstrated in the video), on stairs, even on the floor.
When performing tricep dips, be sure to keep your back straight, your neck long, and hands pointing forward. Walk your feet out a few inches and then bend your elbows only so far that your shoulders line up with your elbows. Be sure not to use your legs as you press up. Another option is to lift one leg as you dip or to straighten your legs. If you have shoulder concerns, I would focus on other tricep exercises since dips do put pressure on your shoulders.
When performing tricep dips, be sure to keep your back straight, your neck long, and hands pointing forward. Walk your feet out a few inches and then bend your elbows only so far that your shoulders line up with your elbows. Be sure not to use your legs as you press up. Another option is to lift one leg as you dip or to straighten your legs. If you have shoulder concerns, I would focus on other tricep exercises since dips do put pressure on your shoulders.
June & July's Moves of the Month: Bulgarian Split Squats &
The Dead Bug
|
|
|
June and July each have a great featured exercise. For June, my client Debbie was kind enough to demonstrate the Bulgarian split squat. This version of the split squat forces you to work on your balance more and allows you to get deeper into the half squat position. To perform the Bulgarian split squat, place your back foot on an elevated surface, be it a bench, stair, chair or block. Hop your front foot out enough so that when you bend your front knee it doesn't shoot out over your toes. Bend both knees as deeply as you can and come back up without locking your front knee. Keep your body squared to the front, and add weight for more of a challenge.
July's Move of the Month is the dead bug. Our awesome trainer Meg is demonstrating this exercise and she looks great! Meg is a big fan of the dead bug because it hits the intrinsic core muscles, such as the transverse abdominals, more than traditional ab exercises like planks or crunches. Meg says to lightly pull your ribs down and exhale as you bring opposite arm and leg down toward the floor, and inhale as they come up. Keep switching limbs and aim for 10-15/side. Her dog was cheering her on as she worked out ;)
**We are offering a special on training with Meg this summer: for every 2 sessions bought, receive a free session. This offer is good through August 31st, and can be used in conjunction with our initial package of buy 2 sessions, get 2 free.**
July's Move of the Month is the dead bug. Our awesome trainer Meg is demonstrating this exercise and she looks great! Meg is a big fan of the dead bug because it hits the intrinsic core muscles, such as the transverse abdominals, more than traditional ab exercises like planks or crunches. Meg says to lightly pull your ribs down and exhale as you bring opposite arm and leg down toward the floor, and inhale as they come up. Keep switching limbs and aim for 10-15/side. Her dog was cheering her on as she worked out ;)
**We are offering a special on training with Meg this summer: for every 2 sessions bought, receive a free session. This offer is good through August 31st, and can be used in conjunction with our initial package of buy 2 sessions, get 2 free.**
May's Move of the Month: Back lunge twists
May's Move of the Month is the back lunge twist. My lovely client Nicole was kind enough to demonstrate it for you, and she executes it beautifully.
Back lunge twists are a challenge not only because you are working your legs, but because you may feel off balance during the twist. The key is to keep your abs tight and really press into your front foot in order to move smoothly from leg to leg. For your arms, you want them fully extended in front of you with a slight bend to the elbows. This adds to the work the core has to do, which is important for you to get the most out of the exercise. The twist occurs on the same side as the front bending leg. Start with a light weight and aim for 1-2 sets of 6-10 reps/side.
Back lunge twists are a winner: they work your hamstrings, quadriceps, glute, shoulders, and core!
Back lunge twists are a challenge not only because you are working your legs, but because you may feel off balance during the twist. The key is to keep your abs tight and really press into your front foot in order to move smoothly from leg to leg. For your arms, you want them fully extended in front of you with a slight bend to the elbows. This adds to the work the core has to do, which is important for you to get the most out of the exercise. The twist occurs on the same side as the front bending leg. Start with a light weight and aim for 1-2 sets of 6-10 reps/side.
Back lunge twists are a winner: they work your hamstrings, quadriceps, glute, shoulders, and core!
April's Move of the Month: Side Get Ups
I like to call April's Move of the Month Side Get Ups. These babies are harder than they look, but you can modify them. In the video, I come all the way up onto my opposite hand, but you can come up on to your elbow to make it easier. Extend your right leg and left arm, with your left leg bent and your right arm extended out to your side. Engage your abs and use them to sit up as high as you can with the goal being to touch your left hand with your right foot. Do not use your extended arm to swing you up, really use those abs! Remember that you can support yourself with either your hand or your elbow as you sit up. Add these to any workout/core routine, working up to 2 sets of 15 reps.
March's Move of the Month: Squat Jacks
March's Move of the Month is squat jacks. Squat jacks are a great combo of two exercises: squats and jumping jacks. It is a cardio move that will strengthen and tone your entire legs, as well as engages your shoulders.
If you have bladder issues, this is definitely not the exercise for you. I would recommend that you do modified jumping jacks with a squat in between. To perform the squat jacks, start with your hands together above your head and bring your feet together. Hop your feet wide and land in a squat as your arms come down to your side. Squeeze your booty to hop your feet together to stand up and swing your arms back above your head. You can add these to your plyometric routine and go for 30 seconds or 15-20 reps, 2 sets.
If you have bladder issues, this is definitely not the exercise for you. I would recommend that you do modified jumping jacks with a squat in between. To perform the squat jacks, start with your hands together above your head and bring your feet together. Hop your feet wide and land in a squat as your arms come down to your side. Squeeze your booty to hop your feet together to stand up and swing your arms back above your head. You can add these to your plyometric routine and go for 30 seconds or 15-20 reps, 2 sets.
February's Move of the Month: Deadlifts
February's Move of the Month is the deadlift. Deadlifts are one of my favorite exercises because of it's many benefits, and the fact that it works my favorite part of the body, the booty!
Start with a weight that is heavy, but not too heavy, meaning you can perform 10-15 reps. Pull your abdominals in, keep your knees slightly bent and hold the weights (or a weighted bar if you have it) resting on your thighs. With your back remaining flat and shoulders pulled back, slowly bend from the waist and push your booty behind you until the weight comes to the middle of your shins. Squeeze your booty and stand up. Perform deadlifts slowly so as to keep your form correct and protect your lower back. Aim for 10-15 reps and at least 2 sets. And always remember my favorite saying: A sore booty is a happy booty!
***As an added bonus I have a fitness challenge for this month which I will be testing my clients on throughout February. The goal is to beat your time each time you try it.
Perform 1 round to warm up, then 2 rounds for time.
~60 jumping ropes
~20 alternating front lunges (10/leg)
~10 push ups
~25 crunches
Start with a weight that is heavy, but not too heavy, meaning you can perform 10-15 reps. Pull your abdominals in, keep your knees slightly bent and hold the weights (or a weighted bar if you have it) resting on your thighs. With your back remaining flat and shoulders pulled back, slowly bend from the waist and push your booty behind you until the weight comes to the middle of your shins. Squeeze your booty and stand up. Perform deadlifts slowly so as to keep your form correct and protect your lower back. Aim for 10-15 reps and at least 2 sets. And always remember my favorite saying: A sore booty is a happy booty!
***As an added bonus I have a fitness challenge for this month which I will be testing my clients on throughout February. The goal is to beat your time each time you try it.
Perform 1 round to warm up, then 2 rounds for time.
~60 jumping ropes
~20 alternating front lunges (10/leg)
~10 push ups
~25 crunches
January's Move of the Month: Push Ups
Happy New Year everyone! I hope the start of 2017 finds you all in good health and ready to tackle some new fitness challenges.
January's Move of the Month is a fan favorite: push ups. If you are a current client of mine, you know that we incorporate push ups in almost every session, but this month we will go over different variations of push ups, as well as how to progress and regress push ups depending on your situation.
My niece is demonstrating push ups on her knees (yes her butt is in the air, but she is super cute and can get away with it), while I am doing push ups on my toes. The goal is to keep your back flat, abs in, and shoulders over your wrists. If the toe version is too difficult right now, try doing push ups on your knees and work your way up. Start with 2 sets of 8-12 reps.
January's Move of the Month is a fan favorite: push ups. If you are a current client of mine, you know that we incorporate push ups in almost every session, but this month we will go over different variations of push ups, as well as how to progress and regress push ups depending on your situation.
My niece is demonstrating push ups on her knees (yes her butt is in the air, but she is super cute and can get away with it), while I am doing push ups on my toes. The goal is to keep your back flat, abs in, and shoulders over your wrists. If the toe version is too difficult right now, try doing push ups on your knees and work your way up. Start with 2 sets of 8-12 reps.
December's Move of the Month: Hammer Curls
December's Move of the Month is hammer curls and is spectacularly demonstrated by my beautiful friend Nicole. Hammer curls are an excellent way to work your biceps, specifically the brachioradialis and the biceps brachii.
Hammer curls isolate your biceps so you can focus on your form and lifting more weight as you get stronger. Stand with feet hip width apart, knees slightly bent and elbows close to your body. Brace your abs, palms face each other and keep your chin up. Contract your biceps and curl the weights up to your shoulder, keeping your palms facing one another. Slowly lower down to your sides. Make sure your elbows do not leave your hips! Add 2-3 rounds of hammer curls at 10-20 reps.
Enjoy this month filled with friends, family, and food, and have a very Merry Christmas! Our workout DVD makes an excellent stocking stuffer, and a gift certificate for personal training sessions will make anyone smile :) Email us at loveyourworkout@yahoo.com if you would like a gift certificate.
Hammer curls isolate your biceps so you can focus on your form and lifting more weight as you get stronger. Stand with feet hip width apart, knees slightly bent and elbows close to your body. Brace your abs, palms face each other and keep your chin up. Contract your biceps and curl the weights up to your shoulder, keeping your palms facing one another. Slowly lower down to your sides. Make sure your elbows do not leave your hips! Add 2-3 rounds of hammer curls at 10-20 reps.
Enjoy this month filled with friends, family, and food, and have a very Merry Christmas! Our workout DVD makes an excellent stocking stuffer, and a gift certificate for personal training sessions will make anyone smile :) Email us at loveyourworkout@yahoo.com if you would like a gift certificate.
November's Move of the Month: Mountain Climbers
November's Move of the Month is mountain climbers, everyone's favorite exercise!!! Haha, I wish that was true, but many of my clients are not as delighted to hear we are doing them as I would have thought. ;)
While I am doing an advanced version because my feet are not touching the ground and I am moving quickly, there are other ways to complete mountain climbers; You can bring your knees in slower, you can tap your foot on the ground, or you can start in high plank just holding your knee up for a second and switch legs, taking breaks as you need to.
Mountain climbers work your deep transverse abdominals, as well as your shoulders, chest and triceps which are working to hold you up. Keep your shoulders over your wrists and your booty low and power your knees in toward your stomach as fast as you can while maintaining form. Aim for either 12-15/side, or to keep moving for 20-30 seconds. Whichever way you do your mountain climbers, remember to keep your abs in tight and breathe! The results will come!
While I am doing an advanced version because my feet are not touching the ground and I am moving quickly, there are other ways to complete mountain climbers; You can bring your knees in slower, you can tap your foot on the ground, or you can start in high plank just holding your knee up for a second and switch legs, taking breaks as you need to.
Mountain climbers work your deep transverse abdominals, as well as your shoulders, chest and triceps which are working to hold you up. Keep your shoulders over your wrists and your booty low and power your knees in toward your stomach as fast as you can while maintaining form. Aim for either 12-15/side, or to keep moving for 20-30 seconds. Whichever way you do your mountain climbers, remember to keep your abs in tight and breathe! The results will come!
October's Move of the Month: Side Plank Twists
October's Move of the Month is side plank twists. These are a great "twist" on a traditional side plank hold, and you will be able to feel these in your obliques. Start in a side plank with your left shoulder over your left elbow and your feet either stacked or with your top foot behind your bottom foot. Bring your right hand to your ear and keeping your hips lifted, twist your right elbow down to your left elbow. Remember to breathe and keep your hips up-it's easy to let them fall a little. Aim for 2 sets on each side with 10-15 reps in a set.
We will be repeating last month's fitness challenge. Good luck, have fun, and push yourself!!
We will be repeating last month's fitness challenge. Good luck, have fun, and push yourself!!
September's Move of the Month: Step out Push Ups
September's Move of the Month is the step out push up. This is a tough one! What I love so much about this exercise is that it works your chest, triceps, shoulders, core, and your cardiovascular system. We mind as well do these every time we workout ;)
Start in high plank and step your right hand and foot out a few inches at the same time; perform a push up, step your left hand and foot to meet your right, step out to the right again and perform another push up, step your left to your right again. Then step out to the left, perform a push up, bring your right hand and foot to your left, step out again and perform another push up, and bring your right to your left again. You keep going back and forth until you just can't take it anymore...or start with 4-6 rounds and see how it goes from there.
If you are new to push ups and can't do them on your toes yet, work on performing the step out smoothly. You want your hand and foot to move at the same time. The key is to keep your core tight and your booty in line with your spine-don't leave your booty up in the air. Once that feels doable, start adding a push up on every other step out.
With the start of a new season, here is a new workout challenge for you to try. Perform the circuit 3 times as quickly as you can.
15 squat jumps
10 half burpees (stay in high plank as you do a push up, hop/walk your feet in & out, then do another push up)
50 butt kicks
10 tricep dips
There are 2 other parts to this fitness challenge-message us today to see if you can do them!
Start in high plank and step your right hand and foot out a few inches at the same time; perform a push up, step your left hand and foot to meet your right, step out to the right again and perform another push up, step your left to your right again. Then step out to the left, perform a push up, bring your right hand and foot to your left, step out again and perform another push up, and bring your right to your left again. You keep going back and forth until you just can't take it anymore...or start with 4-6 rounds and see how it goes from there.
If you are new to push ups and can't do them on your toes yet, work on performing the step out smoothly. You want your hand and foot to move at the same time. The key is to keep your core tight and your booty in line with your spine-don't leave your booty up in the air. Once that feels doable, start adding a push up on every other step out.
With the start of a new season, here is a new workout challenge for you to try. Perform the circuit 3 times as quickly as you can.
15 squat jumps
10 half burpees (stay in high plank as you do a push up, hop/walk your feet in & out, then do another push up)
50 butt kicks
10 tricep dips
There are 2 other parts to this fitness challenge-message us today to see if you can do them!
July and August's Moves of the Month: Step Taps and Tricep Kickbacks
|
|
|
July and August's Moves of the Month are stair taps and bent over tricep kickbacks. Stair taps is a cardio exercise that you can do anywhere (even without stairs), while kickbacks will tone your triceps (back of your arm).
Start on your right foot with your left foot gently touching a step. Engage your core and hop from foot to foot while just tapping your opposite foot on the step. The goal is to be as light on your feet as possible and to move as quickly as you can. Start by trying to get 20 taps in a row, working your way up to 50 (25/foot).
While there are a few different ways to do tricep kickbacks, this version has you supporting the full weight of the dumb bells with your core. By leaning over from your waist, instead of on a bench, you are working harder to keep your low back safe and your spine straight. Your triceps control the extension behind you as well as the flexion toward you. Aim for 10-15 reps with a moderate weight.
If you know of someone who would benefit from in-home personal training, refer Love Your Workout! You and your friend will earn a free session when a package of 10 sessions is purchased.
Start on your right foot with your left foot gently touching a step. Engage your core and hop from foot to foot while just tapping your opposite foot on the step. The goal is to be as light on your feet as possible and to move as quickly as you can. Start by trying to get 20 taps in a row, working your way up to 50 (25/foot).
While there are a few different ways to do tricep kickbacks, this version has you supporting the full weight of the dumb bells with your core. By leaning over from your waist, instead of on a bench, you are working harder to keep your low back safe and your spine straight. Your triceps control the extension behind you as well as the flexion toward you. Aim for 10-15 reps with a moderate weight.
If you know of someone who would benefit from in-home personal training, refer Love Your Workout! You and your friend will earn a free session when a package of 10 sessions is purchased.
May and June's Moves of the Month: Sit-Ups and Chin-Ups
|
|
|
May and June's Moves of the Month are a combination of tough bodyweight exercises: sit-ups and chin-ups. These are both highly advanced exercises and should not be completed without perfect form.
Sit-ups are more difficult than traditional crunches because you are forced to come all the way up to a seated position. This may put stress on your lower back, so if you have had issues in the past do not try these and stick with planks and varied crunches. For those who want to try sit-ups: keep your hands either behind your head (not pulling on your neck) or across your chest. Do not pull yourself up by holding the back of your legs. You can also stick your feet under a couch or a partner may hold your ankles. Use control coming up and down and aim for 2 sets of 15 reps.
Chin-ups are one of the hardest exercises out there. Having to lift your entire bodyweight up and down is truly challenging, but also incredibly gratifying when you can do it! If you need assistance to start, either have a friend hold your ankles and lift as you lift, or purchase a body-band and hook it under your knees and on top of your steady bar. Extend your body all the way down before pulling yourself back up. You may also try to just hold your body above the bar for 8-10 seconds and slowly lower down as a precursor to full chin-ups. Get as many reps as you can.
You are stronger than you think! Give these exercises a try and test yourself.
Sit-ups are more difficult than traditional crunches because you are forced to come all the way up to a seated position. This may put stress on your lower back, so if you have had issues in the past do not try these and stick with planks and varied crunches. For those who want to try sit-ups: keep your hands either behind your head (not pulling on your neck) or across your chest. Do not pull yourself up by holding the back of your legs. You can also stick your feet under a couch or a partner may hold your ankles. Use control coming up and down and aim for 2 sets of 15 reps.
Chin-ups are one of the hardest exercises out there. Having to lift your entire bodyweight up and down is truly challenging, but also incredibly gratifying when you can do it! If you need assistance to start, either have a friend hold your ankles and lift as you lift, or purchase a body-band and hook it under your knees and on top of your steady bar. Extend your body all the way down before pulling yourself back up. You may also try to just hold your body above the bar for 8-10 seconds and slowly lower down as a precursor to full chin-ups. Get as many reps as you can.
You are stronger than you think! Give these exercises a try and test yourself.
April's Move of the Month: Single Leg Stability Touch
April's Move of the Month is the Single Leg Stability Touch. This is a stability and balance exercise, and should be included in any well-rounded fitness routine. The SLST will strengthen your hips, your IT bands, your glutes, and your ankles. Forcing yourself to balance while moving engages deep muscles that are often overlooked.
Level one is performed by standing on your right foot, raising your left foot off the floor and pulling your abs in towards your spine. Keep your right knee slightly bent as you bend from the waist to touch your toes or the floor, then stand up. Try to keep from wobbling all over the place by staring at a point on the floor.
Level two is the same as level one, except you add a hop as you stand up. Aim for 10-15 reps/side.
Instead of a crazy fitness challenge for April, I want you to focus on stretching and stability/balance this month. Give your body a break by recovering from strenuous exercise and making sure you stretch as often as possible. This will help you to prevent injury and get ready for the next tough workout.
Don't forget to email us with any personal training inquiries you may have and to find out about our new client discounts!
Level one is performed by standing on your right foot, raising your left foot off the floor and pulling your abs in towards your spine. Keep your right knee slightly bent as you bend from the waist to touch your toes or the floor, then stand up. Try to keep from wobbling all over the place by staring at a point on the floor.
Level two is the same as level one, except you add a hop as you stand up. Aim for 10-15 reps/side.
Instead of a crazy fitness challenge for April, I want you to focus on stretching and stability/balance this month. Give your body a break by recovering from strenuous exercise and making sure you stretch as often as possible. This will help you to prevent injury and get ready for the next tough workout.
Don't forget to email us with any personal training inquiries you may have and to find out about our new client discounts!
March's Move of the Month: Long Lever Crunch
March's Move of the Month is the long lever crunch. Instead of performing a crunch with your hands behind your head, you extend your arms straight behind your head. One foot stays on the floor with a knee bent and the other leg is straight a few inches off the floor. As you crunch lift your arms and leg at the same time, then slowly lower down but don't touch the floor. Perform 10-20 reps with each leg. For more of a challenge hold a weight in your hands as you crunch.
Who is ready for March's Fitness Challenge?
March 1st-7th: perform 30 jumping jacks, 30 squats, 30 alternating lunges, and 30 crunches.
March 8th-14th: 30 butt kicks, 30 high knees, 20 push ups, 10 tricep dips & 30 second low plank hold.
March 15th-21st: 40 jumping jacks, 40 squats, 40 alternating lunges & 40 crunches.
March 22nd-28th: 40 butt kicks, 40 high knees, 30 push ups, 20 tricep dips & 40 second low plank.
March 29th-31st: 15 burpees & 25 sit ups.
February Move of the Month: Single Band Row in High Plank
February's Move of the Month is the single band row in high plank. You will need a resistance band, a sturdy place to put it around, and plenty of space to perform this move.
What's so great about this exercise is that it not only works your back while doing the row, but your core and stationary arm are fully engaged as you row so you are working more muscle groups, which means a higher working metabolism!
Start in high plank (on hands & toes, or if too hard on your knees and hands). With the resistance band securely around a sturdy object, hold yourself in high plank on your left arm and start to row with your right arm. Perform 10-15 reps then switch sides.
**Do you know someone who would benefit from in-home personal training? Refer a friend and you both will receive a free session. Remember, swimsuit workouts must start now if you want to see big results come summer!
What's so great about this exercise is that it not only works your back while doing the row, but your core and stationary arm are fully engaged as you row so you are working more muscle groups, which means a higher working metabolism!
Start in high plank (on hands & toes, or if too hard on your knees and hands). With the resistance band securely around a sturdy object, hold yourself in high plank on your left arm and start to row with your right arm. Perform 10-15 reps then switch sides.
**Do you know someone who would benefit from in-home personal training? Refer a friend and you both will receive a free session. Remember, swimsuit workouts must start now if you want to see big results come summer!
December & January Moves of the Month: Tricep Push Up w/ Row
and Weighted Squat w/ Alternating Dead Lifts
Merry Christmas and Happy New Year! I am doing a double trouble Move of the Month for January since I was away for part of December and didn't get a chance to upload a video. These two exercises are enough to do if you are short on time and need to get in a tough workout. The combination exercises on their own are amazing, but together they hit your entire body and will really increase fat burning metabolism!
To perform the tricep push up, start on your hands and toes, hug your elbows to your sides as you lower down, push back up, pick up the weight and row with your right arm. Perform another push up then row with your left arm. Keep alternating for 4-6 reps per side. If need be, perform the push ups on your knees and progress to your toes.
For the squat with alternating dead lifts, hold a weight in each hand, squat down to 90 degrees or lower, stand up and lift your left leg up behind you for the dead lift. Perform another squat then lift the right leg up behind you for the other dead lift. Remember to keep you back flat throughout the exercise and to keep your hips level during the dead lifts. Aim for 6-10 reps per side.
What are you New Year's resolutions for 2016? If you are ready to get in shape or start training for that 5k, Meg and I are the trainers that can get you there. We will come to you and provide a safe and tailored workout that will help you to achieve your goals and keep you fit. Call or email us today to schedule your free consultation and take advantage of our new client special: buy 2 sessions, get 2 free.
To perform the tricep push up, start on your hands and toes, hug your elbows to your sides as you lower down, push back up, pick up the weight and row with your right arm. Perform another push up then row with your left arm. Keep alternating for 4-6 reps per side. If need be, perform the push ups on your knees and progress to your toes.
For the squat with alternating dead lifts, hold a weight in each hand, squat down to 90 degrees or lower, stand up and lift your left leg up behind you for the dead lift. Perform another squat then lift the right leg up behind you for the other dead lift. Remember to keep you back flat throughout the exercise and to keep your hips level during the dead lifts. Aim for 6-10 reps per side.
What are you New Year's resolutions for 2016? If you are ready to get in shape or start training for that 5k, Meg and I are the trainers that can get you there. We will come to you and provide a safe and tailored workout that will help you to achieve your goals and keep you fit. Call or email us today to schedule your free consultation and take advantage of our new client special: buy 2 sessions, get 2 free.
|
|
|
November's Move of the Month: Jumping Switch Kicks
November's Move of the Month is jumping switch kicks. These are a challenging form of a beginner exercise, meaning if you are new to exercising you would probably not want to start with these babies.
Start with one leg up in the air. Keep abs in tight and keep your arms up and by your chest as you hop from foot to foot while kicking the opposite leg in the air. The fitter you are, the faster and higher your legs will go. Start slower and build speed as you go, and aim for 10-20 reps per side to start, eventually working up to 30 on each side.
If you are new to exercising, omit the hop and just work on getting strong kicks. As you get stronger add the hops in.
******We have started our 14 day November Challenge today, November 1st. To join in, "like" Love Your Workout on Facebook and find the daily link for that day's challenge. ******
Start with one leg up in the air. Keep abs in tight and keep your arms up and by your chest as you hop from foot to foot while kicking the opposite leg in the air. The fitter you are, the faster and higher your legs will go. Start slower and build speed as you go, and aim for 10-20 reps per side to start, eventually working up to 30 on each side.
If you are new to exercising, omit the hop and just work on getting strong kicks. As you get stronger add the hops in.
******We have started our 14 day November Challenge today, November 1st. To join in, "like" Love Your Workout on Facebook and find the daily link for that day's challenge. ******
October's Move of the Month: Burpees
October's Move of the Month is the burpee! I have to say, not many exercises are loathed as much as the burpee, but it is one of the best exercises for you to do. Burpees combine push ups, squats, jumps, and core, all in one amazing exercise. It's no wonder fitness professionals such as myself incorporate them into our workouts and those for our deserving clients :)
A full burpee starts by putting your hands on the floor, hopping both feet behind you into high plank, performing a push up, hopping both feet back in to your hands, then jumping up as you stand up. There are so many variations to burpees, so don't worry if you can't do the full one. Many of my clients walk their feet in and out or walk their feet out and hop them in. Some people put their knees down to perform the push up, some leave out the hop at the top. Anyway that works for you, own it! If you have physical limitations, just find what works and keep plugging away. We are all equal in the eyes of burpees!
Make sure to keep your back flat as you do the push ups/high planks, and land softly whenever you hop. Aim for 2 rounds of 10 reps, and work up to 3 rounds.
****Join us for our 10 DAY AB CHALLENGE!!! This will last from October 1st-10th and I will post a workout for the day on Facebook, so be sure to "Like" Love Your Workout on Facebook to be a part of it. Please share with friends who you know would love to get their core stronger. We will be doing this with a large group of followers so many people will be here to cheer you on.****
A full burpee starts by putting your hands on the floor, hopping both feet behind you into high plank, performing a push up, hopping both feet back in to your hands, then jumping up as you stand up. There are so many variations to burpees, so don't worry if you can't do the full one. Many of my clients walk their feet in and out or walk their feet out and hop them in. Some people put their knees down to perform the push up, some leave out the hop at the top. Anyway that works for you, own it! If you have physical limitations, just find what works and keep plugging away. We are all equal in the eyes of burpees!
Make sure to keep your back flat as you do the push ups/high planks, and land softly whenever you hop. Aim for 2 rounds of 10 reps, and work up to 3 rounds.
****Join us for our 10 DAY AB CHALLENGE!!! This will last from October 1st-10th and I will post a workout for the day on Facebook, so be sure to "Like" Love Your Workout on Facebook to be a part of it. Please share with friends who you know would love to get their core stronger. We will be doing this with a large group of followers so many people will be here to cheer you on.****
September's Move of the Month: Single Leg Squats
September's Move of the Month is the single leg squat. While traditional squats allow you to add a lot of outside weight (i.e. dumb bells, squat racks, etc) so that your resistance is greater, single leg squats should primarily use your body weight. Single leg squats force you to focus on balance, stabilization, and movement at the same time, making these babies an exercise to be reckoned with.
Stand with one leg out in front of you and if need be, hold onto a wall or chair for balance. Squat down as low as you can without letting your back round. Allow your arms to come forward to balance you out, then squeeze your abs, booty and thigh muscles to stand up. Perform 6-10 reps then switch legs.
September's fitness challenge is : 60 jumping jacks, 50 butt kicks, 40 high knees, 30 mountain climbers, 20 high plank jacks, and 10 traveling low planks. A great cardio workout that will have you sweating :) Aim for 2-3 rounds on 2 separate days each week.
Stand with one leg out in front of you and if need be, hold onto a wall or chair for balance. Squat down as low as you can without letting your back round. Allow your arms to come forward to balance you out, then squeeze your abs, booty and thigh muscles to stand up. Perform 6-10 reps then switch legs.
September's fitness challenge is : 60 jumping jacks, 50 butt kicks, 40 high knees, 30 mountain climbers, 20 high plank jacks, and 10 traveling low planks. A great cardio workout that will have you sweating :) Aim for 2-3 rounds on 2 separate days each week.
August's Move of the Month: 180 Jumps
August's Move of the Month are 180 jumps. 180 jumps are a plyometric exercise that require you to use your legs, glute, and core to turn your body as you jump into the air. This is another great plyometric exercise, meaning there are dynamic (quick) movements that are repeated for multiple reps. If these are too intense for you right now, stick with regular squats, progress to squat jumps, then try 180 jumps.
To perform 180 jumps, squat down to 90 degrees, then jump up and use your core to turn you 180 degrees to the right and land in another squat. Jump up again and this time turn to the left. Try for 6-12 jumps each way.
Your fitness challenge for August is to see how long it takes you to perform 50 squat thrusts. Squat thrusts are burpees (hands go to the floor, hop/walk your feet behind you, hop/walk feet in then stand up and jump (optional). We leave the push up out for squat thrusts! Good luck!
To perform 180 jumps, squat down to 90 degrees, then jump up and use your core to turn you 180 degrees to the right and land in another squat. Jump up again and this time turn to the left. Try for 6-12 jumps each way.
Your fitness challenge for August is to see how long it takes you to perform 50 squat thrusts. Squat thrusts are burpees (hands go to the floor, hop/walk your feet behind you, hop/walk feet in then stand up and jump (optional). We leave the push up out for squat thrusts! Good luck!
July's Move of the Month: Swimmers
July's Move of the Month is Swimmers. Swimmers are a great exercise for your lower back, helping to strengthen your erector spinae, the back parts of your obliques and your rear delts.
To perform swimmers correctly, you must focus on form and timing of your movements. Lie on your stomach with your arms and legs stretched out in front and in back of you. Keep your neck long and head lifted an inch off of the floor. Alternate lifting your right arm and left leg at the same time, with lifting your left arm and right leg at the same time. Put all of your focus on using your lower back to control the movement.
My lovely client Patrice was kind enough to demonstrate July's Move of the Month. See how perfect her form is! Add swimmers twice a week to your routine, 2 rounds of 10-15 reps/side.
July's Fitness challenge is to complete 1-2 rounds of:
50 seal jacks
40 plie squats
30 seconds of low plank twists
20 tricep dips
To perform swimmers correctly, you must focus on form and timing of your movements. Lie on your stomach with your arms and legs stretched out in front and in back of you. Keep your neck long and head lifted an inch off of the floor. Alternate lifting your right arm and left leg at the same time, with lifting your left arm and right leg at the same time. Put all of your focus on using your lower back to control the movement.
My lovely client Patrice was kind enough to demonstrate July's Move of the Month. See how perfect her form is! Add swimmers twice a week to your routine, 2 rounds of 10-15 reps/side.
July's Fitness challenge is to complete 1-2 rounds of:
50 seal jacks
40 plie squats
30 seconds of low plank twists
20 tricep dips
June's Move of the Month: Squat with Band Bicep Curls
June's Move of the Month is a squat with bicep curls, but there is a catch. After you perform the squat, you do a single bicep curl with each arm, then curl them up together and lower down slowly for a better eccentric contraction. Adding the squat to the movement engages your quads, hamstrings and glutes, while also working the core. All in all this is an A+ move that you should add to your workouts every week!
Hold onto the band with both hands and place one or two feet on the band (two will add more resistance). Keep palms facing forward as you squat down to 90 degrees, stand up and curl with your right hand first, then the left. Finish by curling the arms together, and lowering down to a count of 3-4 seconds. Eccentric training has been shown to produce greater strength gains. Try for 10-15 reps.
June also means that it's time for the June Ab Challenge. I'll post about it on my blog page, so click to find out more!
Here's to a fun and fit summer, complete with toned biceps, legs and abs.
Hold onto the band with both hands and place one or two feet on the band (two will add more resistance). Keep palms facing forward as you squat down to 90 degrees, stand up and curl with your right hand first, then the left. Finish by curling the arms together, and lowering down to a count of 3-4 seconds. Eccentric training has been shown to produce greater strength gains. Try for 10-15 reps.
June also means that it's time for the June Ab Challenge. I'll post about it on my blog page, so click to find out more!
Here's to a fun and fit summer, complete with toned biceps, legs and abs.
May's Move of the Month: Double Crunch with Heel Tap
May's Move of the Month is the double crunch with a heel tap. My friend and fellow trainer Paul introduced me to this ab exercise and I LOVE it. Your rectus abdominals and internal obliques are working double time here to perform the crunches and control your legs during the heel tap. To perform it, put your hands behind your head, keep elbows wide and chin off your chest. Bring both knees to 90 degrees, perform two double crunches (knees and elbows come together), then heels barely touch the floor and come back up to repeat the crunches. Aim for adding these crunches 2-3 days a week, 2 sets of 10-15 reps. The video below provides a great demonstration.
For the month of May we are all going to focus on lowering our body fat percentage. Keep up your weekly workouts and start focusing more on your diet to see results. You can also buy my DVD, which is a great fat burning interval workout.
As an added bonus, here is a Tabata workout that you can add that will also burn fat. This is very high intensity, so start slow if you are new to Tabata. Perform each exercise for 20 seconds then rest for 10 seconds. Perform 8 rounds total, rest for a few minutes, then repeat the 8 rounds. Good luck!
1. Jumping Jacks
2. Skaters (jump side to side touching toe with opposite hand)
3. Squat Jumps (or just squats if need be)
4. Mountain climbers (or standing mountain climbers if shoulder issues exist)
**Repeat 1, 2, 3, 4 one more time to complete Round 1.**
For the month of May we are all going to focus on lowering our body fat percentage. Keep up your weekly workouts and start focusing more on your diet to see results. You can also buy my DVD, which is a great fat burning interval workout.
As an added bonus, here is a Tabata workout that you can add that will also burn fat. This is very high intensity, so start slow if you are new to Tabata. Perform each exercise for 20 seconds then rest for 10 seconds. Perform 8 rounds total, rest for a few minutes, then repeat the 8 rounds. Good luck!
1. Jumping Jacks
2. Skaters (jump side to side touching toe with opposite hand)
3. Squat Jumps (or just squats if need be)
4. Mountain climbers (or standing mountain climbers if shoulder issues exist)
**Repeat 1, 2, 3, 4 one more time to complete Round 1.**
April's Move of the Month: Single Leg Backward Lunge with a Shoulder Press
April's Move of the Month is the single leg backward lunge with a shoulder press. You know that I am very into unilateral exercises right now, and this one is an excellent example. Unilateral exercises activates your deep core muscles in a way that bilateral exercises do not. They also reflect many real world actions that we perform on a daily basis, such as bending down and picking up a bag with one arm.
To perform the MOTM, hold a weight in your right hand by your ear. Step your right leg back into a lunge while pressing the weight straight up. As you stand up bring the weight back to your ear. Perform 10-15 reps then switch sides. Make sure to keep your abs engaged and your spine straight as you move.
April's Fitness Challenge is 10 burpees, 20 alternating lunges, 10 spider man push ups, 20 fire hydrants/side, and 10 double crunches. Try to complete 2-3 rounds of the challenge, 1-2 days a week and see the results :)
To perform the MOTM, hold a weight in your right hand by your ear. Step your right leg back into a lunge while pressing the weight straight up. As you stand up bring the weight back to your ear. Perform 10-15 reps then switch sides. Make sure to keep your abs engaged and your spine straight as you move.
April's Fitness Challenge is 10 burpees, 20 alternating lunges, 10 spider man push ups, 20 fire hydrants/side, and 10 double crunches. Try to complete 2-3 rounds of the challenge, 1-2 days a week and see the results :)
March's Move of the Month: Reverse Fly in a Stationary Lunge
March's Move of the Month is the reverse fly in a stationary lunge. This exercise is a great way to work your back and rear shoulders, while also requiring leg strength and stability to hold you in a lunge position. Be sure to keep your back flat so as not to strain it or your neck.
Lunge your right leg forward about two feet. Keep your back leg straight and lean your chest forward until it comes close to your right thigh. Hold the weights on either side of your right leg, then, bracing your abs, fly them up by squeezing your shoulder blades together. Slowly lower your arms down and repeat for 10-12 reps, then switch legs.
March's fitness challenge is the following: 50 jumping jacks, 40 squats, 30 crunches, 20 plank punches, and 10 tricep dips. Try to perform the challenge 2 times a week and record your results. Share your results with us on Facebook by liking our page, follow us on Twitter @loveworkoutnj, and follow us on Instagram @workoutwithmonica. If you want results, you have to earn them!
Lunge your right leg forward about two feet. Keep your back leg straight and lean your chest forward until it comes close to your right thigh. Hold the weights on either side of your right leg, then, bracing your abs, fly them up by squeezing your shoulder blades together. Slowly lower your arms down and repeat for 10-12 reps, then switch legs.
March's fitness challenge is the following: 50 jumping jacks, 40 squats, 30 crunches, 20 plank punches, and 10 tricep dips. Try to perform the challenge 2 times a week and record your results. Share your results with us on Facebook by liking our page, follow us on Twitter @loveworkoutnj, and follow us on Instagram @workoutwithmonica. If you want results, you have to earn them!
February's Move of the Month: Side Plank Lifts
February's Move of the Month are side plank lifts. All planks are great for your core, but these side variations target your obliques and hips which is always a bonus. Stay strong throughout your shoulder and thighs so you keep your form straight.
Start by lying on your right forearm and the side of your right foot. Stack or stagger (one in front of the other) your feet, then lift your hips off the floor. Engage your right oblique and lift a little higher, then drop your hips down a few inches so you barely touch the floor, before lifting them back up. Try for 10-20 reps before switching sides. If you have questions on form, just watch the video below!
Along with the side plank lifts, here is a fitness challenge for February: time yourself to see how long it takes you to get 50 reps of squat jumps, high knees, skaters, uppercut punches and bicycle crunches. With only 28 days in February, try to complete this challenge 5 times.
Remember: If you want results, you have to earn them.
Start by lying on your right forearm and the side of your right foot. Stack or stagger (one in front of the other) your feet, then lift your hips off the floor. Engage your right oblique and lift a little higher, then drop your hips down a few inches so you barely touch the floor, before lifting them back up. Try for 10-20 reps before switching sides. If you have questions on form, just watch the video below!
Along with the side plank lifts, here is a fitness challenge for February: time yourself to see how long it takes you to get 50 reps of squat jumps, high knees, skaters, uppercut punches and bicycle crunches. With only 28 days in February, try to complete this challenge 5 times.
Remember: If you want results, you have to earn them.
January's Move of the Month: Squat with a Chest Fly
|
|
Happy New Year! I hope that 2015 is filled with healthy meals, good times and great workouts. As part of your year of great workouts, we will be working on the squat with a chest fly for January. This is a compound exercise (working multiple muscle groups with a movement) that will tone your glutes, thighs, chest and anterior shoulders.
As pictured above, you squat down as low as you can, keeping your knees in line over your ankles and your chest up. Hold the weights on either side of your legs as you squat, then turn them palm side up as you stand up and squeeze your hands together in front of your chest. This is a great variation on the traditional chest fly done lying on a bench. Try for 2 sets of 10-12 reps.
Love Your Workout is running a special for the month of January: buy 2 sessions get 2 free (for new clients only). What a great way to start off 2015: personal training done in your home, tailored to your needs and goals. Let us help you achieve your New Years resolution to get in better shape and tone your body!
As pictured above, you squat down as low as you can, keeping your knees in line over your ankles and your chest up. Hold the weights on either side of your legs as you squat, then turn them palm side up as you stand up and squeeze your hands together in front of your chest. This is a great variation on the traditional chest fly done lying on a bench. Try for 2 sets of 10-12 reps.
Love Your Workout is running a special for the month of January: buy 2 sessions get 2 free (for new clients only). What a great way to start off 2015: personal training done in your home, tailored to your needs and goals. Let us help you achieve your New Years resolution to get in better shape and tone your body!
December's Move of the Month: Alternating Front Lunge with a Twist
|
December's Move of the Month is the alternating front lunge with a twist. This great combination move works your legs, your core and your shoulders. If you only have time for a few exercises, be sure to include this!
Hold a weight in front of your chest, step forward with your right leg and extend your arms forward as you bend into a 90 degree lunge. When you hit the bottom of the lunge, twist your arms to the right, squeezing your core. Untwist and step back to starting position. Then step out with your left leg and perform the same twist to the left. Keep alternating sides until you reach 10-15 reps/side. Make sure your knees stay in line with your ankles and keep your arms straight. |
November's Move of the Month: Crunch with Leg Extension
November's Move of the Month is a crunch with a leg extension. Start with your knees bent at 90 degrees, with knees in line over your hips and calves parallel to the floor. Crunch up, bring knees and elbows together. As you lower your shoulder blades towards the floor (but not fully touching), extend your legs completely straight. If you are more advanced, you can lower your legs closer to the floor. For those who need to modify, keep your legs higher and don't extend them all the way.
This crunch is a great way to work your abs a little harder than a standard crunch while still keeping it simple. Your rectus and transverse abdominals get a great workout with this move. Try for 10-25 reps for a tighter core!
And don't forget this month's Fitness Challenge: 1 minute of butt kicks, 1 minute of push ups, 1 minute of squats, 1 minute of crunches, and 1 minute of mountain climbers. We will keep track of how well you improve from the beginning of the month to the end.
This crunch is a great way to work your abs a little harder than a standard crunch while still keeping it simple. Your rectus and transverse abdominals get a great workout with this move. Try for 10-25 reps for a tighter core!
And don't forget this month's Fitness Challenge: 1 minute of butt kicks, 1 minute of push ups, 1 minute of squats, 1 minute of crunches, and 1 minute of mountain climbers. We will keep track of how well you improve from the beginning of the month to the end.
October's Move of the Month: Curtsy Lunge with a Bicep Curl
October's Move of the Month is a great combination exercise, a curtsy lunge with a bicep curl. My beautiful client Heather was kind enough to demonstrate this month's MOTM, and doesn't she look great?!
To perform the curtsy lunge, step out and back by 12-24 inches with your left foot. Make sure your right knee stays in line with the right ankle (a slight angle is ok), keep your back straight and chest up. Squeeze your booty as you stand up and perform a bicep curl. Then step out and back with your right foot, curtsy lunge, stand up and perform a bicep curl. Keep alternating lunges with a bicep curl in between. This is an excellent exercise for your booty (a sore booty is a happy booty), your thighs, and your biceps. Try for 10-15 reps/side. Have fun with these! You will see and feel the results when you add these to your weekly workouts.
To perform the curtsy lunge, step out and back by 12-24 inches with your left foot. Make sure your right knee stays in line with the right ankle (a slight angle is ok), keep your back straight and chest up. Squeeze your booty as you stand up and perform a bicep curl. Then step out and back with your right foot, curtsy lunge, stand up and perform a bicep curl. Keep alternating lunges with a bicep curl in between. This is an excellent exercise for your booty (a sore booty is a happy booty), your thighs, and your biceps. Try for 10-15 reps/side. Have fun with these! You will see and feel the results when you add these to your weekly workouts.
September's Move of the Month: Mogul Jumps in High Plank
|
|
September's Move of the Month are Moguls in High Plank. These babies are fantastic for working your core, shoulders and legs. Moguls force you to use your abs the whole time for stability and mobility as you move through the exercise. Your shoulders handle your bodyweight throughout each step, and your legs are the movers and shakers during the exercise.
Start in high plank, making sure your shoulders are over your wrists, your back is flat (keep booty down!), and your legs are straight behind you. Brace your abs as you hop your feet as close to your left hands as possible, twisting your knees out to the left as you land. Hop your feet back to the starting position and jump your feet up to your right hands. If hopping your feet in and out is too difficult or hard on your knees, you can walk your feet to each side and back. You will still feel it in your core!
Keep alternating sides and focus on your obliques as you twist your body at the top of the movement. Try for 5-15 reps per side. Start the Fall season right with a stronger core and a tough workout.
Start in high plank, making sure your shoulders are over your wrists, your back is flat (keep booty down!), and your legs are straight behind you. Brace your abs as you hop your feet as close to your left hands as possible, twisting your knees out to the left as you land. Hop your feet back to the starting position and jump your feet up to your right hands. If hopping your feet in and out is too difficult or hard on your knees, you can walk your feet to each side and back. You will still feel it in your core!
Keep alternating sides and focus on your obliques as you twist your body at the top of the movement. Try for 5-15 reps per side. Start the Fall season right with a stronger core and a tough workout.
August's Move of the Month: Side Lunge with Lateral Shoulder Raise
|
|
August's Move of the Month is the Side Lunge with a Lateral Shoulder Raise. This is a compound exercise, meaning you are working multiple muscles and joints with this movement. Here, you work your adductors (inner thighs), quads, glutes, and deltoids...a lot of bang for your buck!
Lunge to your left side, keeping your feet even. Your left leg should be bent to about 90 degrees and your right leg should be straight. Push your booty far behind you and keep your chest up. I hold the weights in front of me, but you can always put them on either side of the bent leg if that works better for you. After you land in the side lunge, push yourself back up to stand. When you are standing, raise both arms out to the side, keeping elbows slightly bent and abs tight.
Repeat all reps to your left side, then switch to your right side. You should aim for 10-15 reps with a small break in between sides. Your heart rate will definitely rise during this exercise, so get ready! Remember, we've got to use it or lose it!
Lunge to your left side, keeping your feet even. Your left leg should be bent to about 90 degrees and your right leg should be straight. Push your booty far behind you and keep your chest up. I hold the weights in front of me, but you can always put them on either side of the bent leg if that works better for you. After you land in the side lunge, push yourself back up to stand. When you are standing, raise both arms out to the side, keeping elbows slightly bent and abs tight.
Repeat all reps to your left side, then switch to your right side. You should aim for 10-15 reps with a small break in between sides. Your heart rate will definitely rise during this exercise, so get ready! Remember, we've got to use it or lose it!
July's Move of the Month: Ab Roll-Ins on the Ball
|
|
July's Move of the Month is the Ab Roll-In on the stability ball. Roll-ins are excellent for working your core, shoulders, chest and triceps because you are forced to hold yourself up for an extended period of time.
Roll-ins can be modified for any exerciser. If you are new to this move or have a weak upper body/core, start with the ball up by your thighs; that takes more weight off of your arms and stomach. If you are advanced, start the ball on your shins/ankles, as demonstrated in the photo above.
Once you have chosen your starting position, make sure your back is flat and abs are pulled in tight. Keep those abs engaged as you bring your knees in toward your chest, hold for a second, then extend your legs behind you. That is one complete rep. Start with 10 reps, but if you are stronger push it out to 20 reps-your hips, shoulders and core will be burning!
Incorporate the roll-ins into your weekly routine and you will see and feel a difference in your abs. Email me if you have any questions or would like to know how to make these even harder. You can do it!!
Roll-ins can be modified for any exerciser. If you are new to this move or have a weak upper body/core, start with the ball up by your thighs; that takes more weight off of your arms and stomach. If you are advanced, start the ball on your shins/ankles, as demonstrated in the photo above.
Once you have chosen your starting position, make sure your back is flat and abs are pulled in tight. Keep those abs engaged as you bring your knees in toward your chest, hold for a second, then extend your legs behind you. That is one complete rep. Start with 10 reps, but if you are stronger push it out to 20 reps-your hips, shoulders and core will be burning!
Incorporate the roll-ins into your weekly routine and you will see and feel a difference in your abs. Email me if you have any questions or would like to know how to make these even harder. You can do it!!
June's Move of the Month: Row in High Plank
June's Move of the Month is the Row in High Plank. As my client Karen is demonstrating, you do this exercise by balancing on your feet and one hand. This action requires balance and forces you to keep your abs engaged throughout the entire exercise.
Holding a moderate weight in your left hand, raise yourself up into high plank (on toes and hands with abs tight and back flat), and remove all body weight from your left hand. Keeping your muscles contracted, pull the weight up along your body. Squeeze your lat muscle as you pull your elbow as far up as it can go. Slowly lower to the ground, but don't release the weight or the tension on your back. Aim for 10-15 reps, then switch sides.
For those who are just beginning, start with a light weight or no weight until you are able to hold yourself up for at least 30 seconds without breaking form.
Keep on moving and grooving my friends. Exercise is part of a healthy lifestyle, and not a punishment! I look forward to hearing how much you like these rows!
Holding a moderate weight in your left hand, raise yourself up into high plank (on toes and hands with abs tight and back flat), and remove all body weight from your left hand. Keeping your muscles contracted, pull the weight up along your body. Squeeze your lat muscle as you pull your elbow as far up as it can go. Slowly lower to the ground, but don't release the weight or the tension on your back. Aim for 10-15 reps, then switch sides.
For those who are just beginning, start with a light weight or no weight until you are able to hold yourself up for at least 30 seconds without breaking form.
Keep on moving and grooving my friends. Exercise is part of a healthy lifestyle, and not a punishment! I look forward to hearing how much you like these rows!
May's Move of the Month: Jump Squats
|
|
May's Move of the Month is the Jump Squat. Most people find normal squats to be challenging enough, but for those who thirst for greatness, this exercise is for you! You are getting all of the benefits of a regular squat, but are upping the calorie burn by jumping at the top.
Perform a squat as you normally would (push your booty back, keep knees in line with toes and chest & chin up). When you reach the bottom of your squat, launch yourself into the air as high as you can, landing softly when you come down. If you are really advanced, land in your next squat and just keep the set going that way. If you need to land, steady yourself, then squat down again, that is ok too!
Jump squats are great for toning your booty, quads, hamstrings and calves, and they are a great metabolism booster because you are engaging your fast twitch muscle fibers to jump high into the air. Add 1-2 sets of 10-20 reps, 1-2 times a week for May and see how great and strong your legs are.
You can do it! Remember a sore booty is a happy booty :)
Perform a squat as you normally would (push your booty back, keep knees in line with toes and chest & chin up). When you reach the bottom of your squat, launch yourself into the air as high as you can, landing softly when you come down. If you are really advanced, land in your next squat and just keep the set going that way. If you need to land, steady yourself, then squat down again, that is ok too!
Jump squats are great for toning your booty, quads, hamstrings and calves, and they are a great metabolism booster because you are engaging your fast twitch muscle fibers to jump high into the air. Add 1-2 sets of 10-20 reps, 1-2 times a week for May and see how great and strong your legs are.
You can do it! Remember a sore booty is a happy booty :)
April's Move of the Month: Side V-Sit Crunches
|
|
April's Move of the Month is the Side V-Sit Crunch. These are killer for the obliques (the muscles that cover the sides of your stomach).
To perform the side v-sit crunches, lie on your side with your legs straight and slightly forward of your hips. Support yourself with a bent elbow and reach the top arm towards your feet. For the beginner version, lift your top leg and reach for it with your top arm. Squeeze your oblique to get you up as far as you can go. The advanced version has you lifting both legs at the same time each time you crunch up. Both of these will have you feeling your obliques working as they do not require many reps for you to "feel the burn".
Aim for at least 10 reps/side and work up to 15 or 20. If you need to start with the beginner version that is fine, but challenge yourself to do the advanced version by the end of the month.
I know everyone is working hard to whip themselves into shape. Don't forget to try my fitness challenge for this month-you can like me on Facebook or follow me on Twitter for details. It is worth it!
Stay healthy everyone! Let's keep moving and grooving :)
To perform the side v-sit crunches, lie on your side with your legs straight and slightly forward of your hips. Support yourself with a bent elbow and reach the top arm towards your feet. For the beginner version, lift your top leg and reach for it with your top arm. Squeeze your oblique to get you up as far as you can go. The advanced version has you lifting both legs at the same time each time you crunch up. Both of these will have you feeling your obliques working as they do not require many reps for you to "feel the burn".
Aim for at least 10 reps/side and work up to 15 or 20. If you need to start with the beginner version that is fine, but challenge yourself to do the advanced version by the end of the month.
I know everyone is working hard to whip themselves into shape. Don't forget to try my fitness challenge for this month-you can like me on Facebook or follow me on Twitter for details. It is worth it!
Stay healthy everyone! Let's keep moving and grooving :)
March's Move of the Month: Chest Press on the Stability Ball
|
|
March's Move of the Month is the Chest Press on the Stability Ball. I wanted to incorporate the stability ball because it is such a great way to wake up other muscles than just the one/ones you are focusing on during an exercise. During this chest press, you are forced to engage your hamstrings, glutes, and lower back muscles so much more than if you were performing the chest press on the bench.
To start the chest press, hold the weights and walk your feet out until your head, neck and upper back are supported by the ball. Squeeze your booty as you lift your hips in line with your back and hold the weights above your chest. Slowly lower the weights to about shoulder level (you can stop a little higher if you have a shoulder injury), then squeeze the chest to bring the weights back above your chest. Keep your elbows slightly bent the entire time and be cognizant of your abs and lower back staying engaged. Try for 2-3 sets of 10-20 reps so you overload your chest muscles nicely.
You can do it! Keep pushing yourself to reach new goals every month and don't forget to let me know how it's going on my blog!
To start the chest press, hold the weights and walk your feet out until your head, neck and upper back are supported by the ball. Squeeze your booty as you lift your hips in line with your back and hold the weights above your chest. Slowly lower the weights to about shoulder level (you can stop a little higher if you have a shoulder injury), then squeeze the chest to bring the weights back above your chest. Keep your elbows slightly bent the entire time and be cognizant of your abs and lower back staying engaged. Try for 2-3 sets of 10-20 reps so you overload your chest muscles nicely.
You can do it! Keep pushing yourself to reach new goals every month and don't forget to let me know how it's going on my blog!
February's Move of the Month: Push up Jacks
|
|
February's Move of the Month is the push up jack. These babies are are a tough exercise because not only are you over loading your chest and triceps with the push up motion, but they force you to up your cardio as you hop your feet in and out throughout the exercise. Starting in push up position, you must maintain your form (back flat, abs engaged, booty down, shoulders over wrists) as your lower down into a push up while hopping your feet apart about two feet. Push yourself up and hop your feet together as you make your ascent. Make sure your spine stays straight throughout the exercise; if you feel as though your back is swaying up or down, take a break and return to the push up jack for a few more reps. Try to keep the hopping of your feet and the push up action in sync.
As I said before, push up jacks are very tough, so start with 5-10 reps. Aim for 1 set, then after a week or so progress to 2 sets of 5-10, working your way up to 2 sets of 10-15 reps.
You can do it! Try these push ups out and let me know how you did by writing into the blog. I'm here for you!
As I said before, push up jacks are very tough, so start with 5-10 reps. Aim for 1 set, then after a week or so progress to 2 sets of 5-10, working your way up to 2 sets of 10-15 reps.
You can do it! Try these push ups out and let me know how you did by writing into the blog. I'm here for you!
January's Move of the Month: Stair Squats
|
|
They are a great exercise because they work and tone your thighs, glutes, and calves.
The beauty of stair squats is that everyone has at least one step in their house that they can use to perform these. Start standing on the step, then step off and over an inch or two. Make sure that your feet are on the same level and that your legs are straight from your ankles to your knees as you squat down to 90 degrees. Squeeze your glutes and push yourself back up to stand on the step. Perform 10-20 reps then turn around and perform the squat in the opposite direction.
Let's start 2014 off right, with sore legs and a sore booty! We can only get stronger from here.
The beauty of stair squats is that everyone has at least one step in their house that they can use to perform these. Start standing on the step, then step off and over an inch or two. Make sure that your feet are on the same level and that your legs are straight from your ankles to your knees as you squat down to 90 degrees. Squeeze your glutes and push yourself back up to stand on the step. Perform 10-20 reps then turn around and perform the squat in the opposite direction.
Let's start 2014 off right, with sore legs and a sore booty! We can only get stronger from here.
December's Move of the Month: Plié Squat
|
|
To perform this variation of a normal squat, you step your feet apart about two feet and turn your toes an inch out to the side so that your heels are facing in. Keep your back straight and chin up so you are not looking down at the floor.
Holding a weight for increased resistance; bend both knees to 90 degrees if possible. If you can't bend that far, just go as deep as you can. Engage your inner thighs and glutes as you stand up without completely locking your knees. Slowly bend your knees again and perform another squat.
Plié squats are great for toning your thighs, especially your abductors (inner thighs) and your glutes, so make sure you add them to your workouts throughout the month!
November's Move of the Month: Spider Man Push Up.
|
|
This sounds a little crazy and guess what.... it is. This
push up is a great way to activate your obliques and transverse abdominals even
more than a traditional push up. It also forces your shoulders, chest, and hips
to work harder to support you as you
perform the exercise on one foot. To do a spider man push up, start in high
plank (on hands and toes with core engaged). Make sure your abs are tight as you lower down into a push up,
while simultaneously lifting your left knee towards your elbow as you go. Put
the foot back where it was as you push up to high plank. Then switch legs.
These are very difficult, but try for at least 3 per side, and work up to doing
10 on each leg. That would make you pretty hot stuff. ;) If your knee can touch
your elbow, give yourself a star! If not, don't worry as there are plenty of
ways to modify.
One modification is to touch your foot to the side as you descend towards the floor; this way you don't have to lift your knee to your elbow. If this is too difficult, just keep doing regular push ups. You'll get to doing spider man push ups soon enough! If you want to get a little crazy, do a set of last month's exercise, (can you remember what it was), then a set of the Spider Man Push Ups.
Take a minute's rest and then do it again! We've got to keep pushing ourselves if we want to see and feel results.
One modification is to touch your foot to the side as you descend towards the floor; this way you don't have to lift your knee to your elbow. If this is too difficult, just keep doing regular push ups. You'll get to doing spider man push ups soon enough! If you want to get a little crazy, do a set of last month's exercise, (can you remember what it was), then a set of the Spider Man Push Ups.
Take a minute's rest and then do it again! We've got to keep pushing ourselves if we want to see and feel results.
