“30-Minute Holiday Workout”
November 25, 2009
30 Minute Holiday Workout
It’s official now, the days are getting shorter and this season has us doing more. That is why I have created a full body workout that can be executed in 30 minutes. It is an effective full body workout that will strengthen your core, work multiple joints simultaneously, and leave you energized to enjoy the rest of your day.
1. Side Lunge Side Raise -
Begin with feet together and a light (3-10lb) DB in the left hand down by your side. Step to a side lunge to right, Left hand reaches just past right foot (so get twist in torso) bending the right knee and the left leg stays straight and in place (the feet are about 2-3 feet apart). Then push off the right foot and return the foot next to the left as you raise the left arm into a lateral raise. Repeat 10 times on each side for 3 sets.
2. Curl to Press –
Begin feet together, DB (5-10lbs) bicep curl to shoulders, rotate arms out to the sides and have the elbows raise up to shoulder level. Raise the arms to a shoulder press. Lower to shoulders, and rotate the elbows down in front of the body and uncurl the arms to the start position. Repeat 12 times for 3 sets.
For more advanced move – do this exercise balancing on one foot and extending the other leg at a 45 degree angle to the front – adds more core to activity.
3. Squat Thrust Push-up -
Start standing, and squat down and place the hands on the floor, wider than shoulder width. Jump the feet to the top of a push up position. Then keeping the body straight, do a push up. Jump the feet back into the hands and stand up. Repeat 10 times for 3 sets.
For more advanced move – add two pushups.
4. 1 leg Stiff leg with DB
Hold the DB (5-10lbs) in the right hand. Balance on your left foot with your right knee bent about 90 degrees and slightly behind the body. Keep the torso straight with abs pulled in, bend forward at the hips and reach the DB down towards the outside of the left foot. Squeeze through the glutes as you stand up, bring the DB to the outside of the right leg. Repeat 8-10 for 3 sets.
5. Hip lift and Crunch –
Lie flat on back with the feet towards the ceiling, hands about a foot away from your sides. Lift the hips off the ground aiming the feet towards the ceiling (do not use a rock and lift feet up and over head). Repeat 20 -30 times. THEN immediately following the hip lifts, leave the feet in the air, and place the hands behind the head with the elbows out to the sides. Lift the upper body off the ground. The first 10 should be quick, the next 10 should lift and pause at the top, the final 10 should finish strong and quick. Repeat 30 reps. Do these two exercises back to back 3 times.
This workout is meant to go thru each exercise 1-5, then repeat for 3 times. It can be done easily in 30 minutes targeting each of the major muscle groups, keeps the heart rate elevated (allowing you to burn more calories) as well as keeps your focused mentally on the exercises as they have many movements happening at once.
Plank Series
November 24, 2009
Check out the video of an easy and effective – glutes, shoulders, and core exercise. It combines the strength of yoga, stimulates the core and energizes the entire body.
Begin in the push-up position, or “Plank pose”. Hold the beginning pose for about 3-5 deep breaths. Press back into downward dog. Pause and hold for a few breaths.
Move forward into the plank pose. Lift the left foot off the ground about 6 inches while keeping the body straight and the abs pulled in towards the spine. Pull the heel into the glutes. With a straight leg, lift it up again about 8 inches this time.
Place the foot back to the ground and repeat on the other side.
Try this exercise series 8-12 times on each side. Take a 30 second pause in between sets and repeat three times.
Click here to watch the video
Exercise T.A.O.
November 24, 2009
Health and wellness requires a certain commitment to the body. Exercising on a regular basis is a large part of the wellness curriculum. In the last sixteen years of my fitness career, I have discovered the two most successful strategies that can help a person in their exercise program. Accountability and consistency are the main factors. When a person is held accountable to an expert or even a friend, the health benefits are not only significantly higher, but also longer lasting. Interestingly, it can work for an individual on any fitness level, whether the person is an elite athlete or just beginning a fitness routine.
Finding a work out buddy can be a great way to improve a formally dull training routine. Recently, I decided to do something I have never done before, work out with someone (and she wasn’t a trainer). I have found that with my busy schedule, like anything, if I don’t plan my appointments, the luxuries of working out can easily become overlooked.
My girlfriend and I decided to meet a few times a week at the gym. We are on a similar training level and time schedule so it works for us. The three main benefits I have enjoyed while training with my friend are accountability, motivation, and fun. First and foremost, training with her has made me accountable. It does not allow me to skip the work out, or “do it later” like I sometimes think will happen. Since we plan a time to meet, I know I need to finish the projects I am working on, and go to the gym during the allotted time. It has also made it easier on me to have a certain time rather than leaving it to a random “fit it in when I can”. Moreover, the workout it is no longer just for me, my partner is relying on me. Our training time has become like any other appointment of the day. Excuses are no longer an option.
Secondly my friend and I are great at sharing our motivation with each other. We are both hard workers but sometimes we could have too many other things on our minds, our bodies are sore, or we are just not completely there. By having a workout buddy, we can bring each other back to our main purpose of working out – reaching our fitness goals and challenging ourselves physically. It is nice to have, as well as give, the extra encouragement when needed. In addition, the motivation allows us to push each other a little harder than if we were on our own.
Lastly, our workouts are fun! We take turns leading the workout, which is a nice break from always planning the exercises. We have both been training for a long time, so we make it interesting by trying to remember those “forgotten but effective” exercises. When it is our turn to lead we try to pick two exercises that we wouldn’t regularly do for that body part. This challenges our thinking as well as our muscles.
I have really enjoyed having a workout buddy, and remember, this is coming from someone who always done it on her own. It has refreshed my workouts in ways I could not have done by myself. I have enjoyed the regularity, motivation, and fun has been brought back to my training.
Another option for accountability in your training program is Fitness by Phone Coaching. This is perfect for those who are busy with time restraints in their schedules, on a continually fluctuating schedule, or those who want educated feedback and progressions from an expert. I can now work with clients all across the country, not just the ones in my town.
According to research from Stanford University and Virginia Polytechnic, participants in a study had a 75-90% greater compliance rate on their own, with only a three minute phone call than those who had worked with personal trainers then continued on their own. In summary, the three minute phone call gave the client the accountability and responsibility to exercise and report their results to an expert. The client was independent and confident in creating and executing their own workouts. Many times with personal training, the client grows dependent on the trainer for motivation, programming, and progressing.
The Fitness by Phone system is set up with detailed Fitness Diaries to track progress. The client will learn how to use motivational monitors such as the Polar Heart Rate monitor and the Caltrac (a tool to track the amount of calories used during exercise and lifestyle.) The information and results generated from these tools allows me to advance the client forward, reaching their specified health and wellness goals.
Beach Training Tips
November 24, 2009
Beach training can bring new elements to a workout. The beach can give the body a complete workout all by itself. My three favorite things to train during a beach workout are sprints, mat work, and stretching.
Some of the best training can come during the summer months while training at the beach. Sprint work and running drills are great conditioning tools. The factors to remember while running or sprinting on the beach are keeping the body in alignment. If you have knee, ankle, or back injuries, the loose sand can be painful. Give yourself enough time to recover in between sprints.
Mat work is excellent on the beach. Find a flat surface, or smooth out a surface, and use a mat to lie on. Everything from ab work to mat pilates, to some yoga poses. Balances can be challenging on an uneven surface.
Stretching can be rejuvenating at the beach. Again, use a mat for the seated stretches and level the surface before hand. Breathe deeply and hold the stretches for approximately 30-120 seconds, the view of the water should help you hold the stretches longer.
Beach workouts can really enhance indoor workouts. The beautiful scenery can rejuvenate most souls.
Advanced "Lovely Leg" Routine
November 24, 2009
Here is an advanced Leg training workout with 5 exercises that target all areas of the legs. It will definitely get you ready for summer skirts and shorts. Leg day is the hardest body part to work. It is the most taxing since the “leg” workout consists of the three largest muscles of the body – gluteus, hamstrings and quadriceps. Since those are the largest muscles, the heart has to work hard pumping the oxygenated blood enabling the legs to perform. The body expends more energy on leg day than any other day of training.
Enjoy the music suggestions that are easy to download to your ipod to help keep your workout energized!
The training program will start using a majority of muscles working simultaneously and then finish with some “fine tuning” exercises.
DB squat with 1 foot on Bosu ball – stand to side leg raise –
START: Begin with the left foot on the Bosu ball, and the right foot on the floor about 6-8 inches away from the edge of the bosu ball. Both toes should be facing straight ahead and the 15-20lb DB should be held in both hands with the end facing down.
MOVEMENT 1: Squat down, pressing the hips back. Keep the balance in the middle of both legs. Keep the arms straight holding the dumbbell.
MOVEMENT 2: As you ascend push slightly off the right foot and lift and squeeze the right glute. The leg needs to only extend up to a 45 degree angle. Lower the foot to the floor and go right into the next repetition. (Do not allow the shoulders to raise for “balance” as you stand up and lift the leg.)
3x 20 @ 15lbs
MUSIC: “Going Wrong” by Armin Van Buren/ Chris Jones
1 leg squat to bench –
START: This is one of my favorites, and one of the most challenging ones. Begin standing in front of the bench about 4 inches. Hands on the hips and lift the left foot about 8-12inches off the floor.
MOVEMENT 1: Keeping the foot in place, begin bending your right knee until your booty lightly touches the bench.
MOVEMENT 2: As soon as the booty touches the bench, begin to stand up. This exercise not only takes a lot of balance and core work, but it is extremely taxing on the leg.
3×10-12 reps
MUSIC: Bubba Sparxxx – ”Ms New Booty”
Warrior 3 DB Squat –
START: Begin standing on the right foot and have the body parallel to the ground. The top of the head to the top of the left toes should make one straight line, and the right leg should make a “T” shape. If that is not comfortable on the back, you can keep the elevated leg bent. Be sure to have both hips facing towards the ground and the toes pointing down. The arms will hold the DB straight down towards the ground.
MOVEMENT 1: Slowly bend the right knee about 90 degrees or slightly less. Take two slow counts to bend down.
MOVEMENT 2: Take two slow counts to return to a stand. This exercise should be done gradually and with control. (You may want to try these without dumbbells the first week so you can master the balance first before adding the extra resistance)
@10lbs 3×10-12 reps
MUSIC: “Swing Soulja Boy Tell ‘Em” by Savage
Cable Pull thru – wide turnout –
START: Grab the small cable grip in both hands between the legs. Walk your feet about 3 feet away from the low cable and have your feet about 2-3 feet apart. Turn your toes out about 45 degrees.
MOVEMENT 1: While keeping the spine straight and the abs pulled in, stretch the cable all the way back between your legs as far as you can comfortably stretch.
MOVEMENT 2: Begin to ascend by squeezing thru the glutes, keep the spine straight and raise the body to a stand. Slightly press the hips forward, concentrating on squeezing the glute muscles.
@40lbs 3x15reps
MUSIC: “Lady” by Lenny Kravitz
Leg Extension – Toes turn out 45 degrees – works the “tear drop” Vastus Medialis. In the other exercises it is important not to “lock out” or completely straighten the leg. Because of the limited range of motion in the above exercises, the vastus medialis does not get targeted.
START: The movement is similar to the leg extension exercise, but the toes are turned out about 45 degrees.
MOVEMENT 1: Using a SLOW movement extend the leg straight and with a pause at the top of the movement hold the leg about two slow counts.
MOVEMENT 2: Slowly release the leg to the start position.
@30lbs 3×15
MUSIC: “Thunder” by Boys Like Girls
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