Saturday, November 24, 2012


Booty Work

Monday, November 19, 2012



*BONUS Sweat*

-Turn up the burn and ab flattening of this workout with the following five-minute quickie after each resistance-band circuit. Or try it on its own during commercials.

-Jump rope, do step-ups on the couch or coffee table, or run up and down the stairs in your house.

-Hold a plank pose, balancing on floor on forearms and feet.

-Do jumping jacks.

-Do bicycle crunches, bringing opposite elbow and knee together. (Every fourth crunch, hold the position for five seconds before resuming.)

Repeat jumping rope, step-ups, or running up and down stairs.

Sunday, November 18, 2012


Superset Chest Bodyweight & Dumbbells!

Dumb-bell flies/ Tricep pushup superset
Lie on a flat bench and hold a dumb-bell in each hand. Open your arms to the side, then bring them back to the start. Do 12 reps. Get into a push-up position, with two towels over elbows. Lower your chest to the floor, squeeze towel between elbows and the side of your body. Aim for 12 reps. That’s one superset. Rest for 60 seconds. Do two more supersets.

Incline bench/decline push-up superset
Raise the bench to an angle of 45 degrees. Lying on it, grab two dumb-bells as before, and push upwards, with elbows tucked in. Do 12 reps, then immediately do 20 push-ups, this time with your feet resting on the bench and your hands on the floor. That’s one superset. Rest for 60 seconds. Do two more supersets.

Push-up/bench press superset
Do 20 push-ups as a warm up. Then, lie on a bench with two dumb-bells held by your chest. Keep your elbows tucked in and push upwards until your arms straighten, before lowering to the start position. Do 12 reps, then immediately do 20 press-ups. That’s one superset. Rest for 60 seconds. Do two more supersets. Note the agreeable burning sensation across your chest.

Saturday, November 10, 2012

Squat Variations! Blast Fat & Shred Muscles!

The Technique:

Typically I see a few common problems on an air squat

-You don’t stay in your heels which means your weight goes into your toes which will lead your knees too far forward.  This will put undue tension into your knees
-You sit too “vertically” down and never load, aka stretch, your hamstrings and your glutes.  This leads to a lack of power and it can also be the catalyst for you to fall forward into your toes
-Instead of keeping a constant straight spine you hunch your back.  This leads to a very weak posterior chain which will make any loading of your back (a la a weighted back squat) very dangerous.  Practice holding your spine straight so that you sit with proper technique
-You squat without air in your system.  When you have air in your system you are way stronger through your entire body.  This will help you hold your technique much better throughout the entire range of motion
-Your knees collapse inward toward each other.  It is important to drive your knees wide throughout the entire rep.  This will help you load your inner thighs as well.  The more muscle that you can recruit in your legs the more powerful and stable you will be
From start to finish here is what the rep should look like.
Starting in a standing position you should have your feet approximately shoulder width apart.  Send your eyes forward to a target and hold your gaze there throughout the entire rep.

Before you sit down you should take start your inhale.  As you begin to descend make sure that your focus is on sitting back with your butt instead of sitting down.
This will begin to load your hamstrings and glutes.
As you get lower and closer to the bottom of the rep your back will likely want to hunch over especially if you lack flexibility in your legs, groin, or back.
When you get into the bottom of your rep your back should still be straight and your knees should be flaring outwardly.
Make sure that your weight is still in your heels and begin your ascent back up (by the way the rep should be rhythmic and you shouldn’t need to stop at the bottom).

On the way back up you can engage your hip and push it forward a bit to give you even more power.  On the way back up you can let the air back out of your lungs and prepare for another rep.

Stand with your feet wider than hip width apart, toes slightly turned out, holding one heavy dumbbell (or two lighter weights crossed, as shown) with both hands.
Bend your knees, push your hips back behind you, and lower into a sumo squat, reaching both hands to the floor.

As you press up out of the squat, bring your arms overhead and then bend your elbows, lowering the dumbbells behind your head.

From there, extend your arms and press the weights back up to the ceiling. That’s one rep. Do 3 sets of 15 reps.

Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

Hold a rope attached to a low-pulley cable.
Squat until your hips and knees form 90-degree angles.
Shift your body weight back over your heels and push to stand back up.
Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.
Squat back down and let your arms go straight as you drop down.

Stand tall with the sandbag lying on the floor vertically between your feet.
Feet should be just beyond shoulder width apart with toes slightly pointed out in a sumo squat stance.
Keeping a good body position (chest up, lower back arched, weight on heels) squat down, scooping your hands under the sandbag.
Draw the sandbag to your chest and stomach with a bear hug as you stand. Now you're ready for your repetitions.
Begin to draw your body towards the ground as if taking a seat. Make sure to keep a tight lumbar arch during the entire movement. Keep your weight on your heels.
Stop once your thighs drop just bellow the 90* angle, hips just bellow knees. (Make sure your knees are pointing the same direction as your toes during the entire movement.) (At this deep point of the exercise your chest should be up with the sandbag hugged firmly to it and lumbar should still maintain a tight arch.
Driving through your heels push your way back up to a tall standing position.
At the top of the movement your hips should be pushed forward and gluteus (rear) should be tucked under to complete the full range of motion.

Friday, November 9, 2012

Mini Band Exercises

Mini-bands are an inexpensive and portable way to get a workout. They make essential travel fitness tools, too, because they take up little space and weigh next to nothing. Mini-bands, which measure nine inches when resting flat, also make it easy to work out at the cottage or beach. These elastic bands typically come in four tension levels: easy, light, intermediate and heavy. If you’re a beginner, use the easy one for upper-body and the light one for lower-body exercises. As you get stronger, you can move up to a heavier band, but only if you are able to maintain proper form.

Bent Knee Lateral Walk
Stand in a quarter-squat position with your feet hip-width apart and a mini band looped around your ankles.Walk to the side with small steps as you drive your elbows back with each step. Step with your trailing leg first and follow with your lead leg.Continue for the full set. Reverse directions and repeat.

Mini Band Romanian Deadlift
Here's a great power tip for you using a mini band. When I think of power, I think of legs strength and I mean a lot of leg strength. A great way to do that is by something called a Romanian Deadlift. Take the mini band. Put it around in your left foot. Hold on it with your right hand. From here, you're gonna do a deadlift all the way down knees bend, back is arch and I drive my hips towards the mini band. Trying to maintain your balance, nice and controlled and drive. This is one of the best exercises to get hip, power, leg strength.

Wall Crawl

Mini-Band Wall Crawl: More larceny. This exercise is extracted straight from Shirley Sahrmann’s text (1). It’s designed to improve shoulder flexion range of motion by activating the serratus anterior (by pushing into the wall). The mini band requires the lateral rotators of the rotator cuff to fire and fulfill their role as humeral depressors as the arm is elevated.

Pelvic Thrust 
Lie on the floor or a mat. Place both feet bent on the floor or a mat. Place arms down on mat to each side of hips. Raise body by extending hips upward (Press up through glutes, not stomach). Return to original position.

Mini Band Squats

Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead, and a mini band around and above your knees. Maintain perfect posture and initiate movement with your hips. As you reach your arms far forward, squat your hips back and down until your thighs are parallel to the floor. Return to a standing position by pushing through your hips.

Keep your knees out. Repeat until you've completed all your reps

Wednesday, November 7, 2012

Stability Ball Workout ANYWHERE

   Exercising with a ball improves balance, coordination and mobility while providing challenging workouts. The exercise ball can be used to increase abdominal strength, improve core stability and build muscle strength without stress on the lower back, and it’s adaptable to every fitness level.

Saturday, November 3, 2012

Pilates Vs. Yoga


CT: Cross-Train
Do 30 minutes. Pick an activity that elevates your heart rate, such as biking, swimming, power walking, or using the elliptical.

TT: Time Trial
Warm up for one mile, running at a very easy pace. Then time yourself at a comfortably fast pace (not all-out) for two miles. Note your time and try to beat it at your next time trial.

R&R Run: Rest & Recovery Run
Run three to four miles at an easy pace. Every fourth week will be for recovery--a rejuvenating time to scale back intensity.

INT: Intervals, 3.5 Miles
Run one mile easy, then for the next two miles, alternate either one minute of harder effort with one minute of easy recovery jogging or two minutes of harder effort with one minute of jogging. Cool down with half a mile at an easy pace.

T: Tempo Runs, 3–4 Miles
Get ready to pick up the pace (you can talk, but no more than a few words at a time) for a portion of your workout. Do one mile at your normal pace, then add the tempo somewhere in the middle. Finish at your normal pace.