K.E.P.T. You Fit » Exercise of the Week

Faux-Dynamax Ball Slams

K.E.P.T. You Fit — Wed, 11 Jan 2012 01:23:19 +0000

HELLO shoulders, triceps, biceps and especially core muscles! This take on the “slam” recruits more stabilizers to better control to ball, rather than slam it down. Much more control means much more muscles targeted=a win-win exercise!

Beginners-try the movement with a non-weighted ball first, then try the movement with a heavier ball.

Intermediate/Advanced-the heavier the ball, the harder the exercise becomes. Watch your lower back, especially when the ball is overhead!

Side Bridge Twist Plank

K.E.P.T. You Fit — Thu, 10 Nov 2011 02:27:07 +0000

Exercise of the week! Side Bridge Twist Plank works both your rectus (6pack) and transverse (horizontal belt) abs, internal and external obliques (sides) and erector spinae (low back). You’ll find rather quickly that this exercise utilizes stabilizing muscles in your core, shoulders and lower body to help you balance! It may look easy, but don’t underestimate its difficulty; the goal is to maintain proper form and go through the movement slowly, so don’t worry about how many reps you can do.

Set-up:

Start in plank pose on your toes.

Variation-knee plank. *Your range of motion will be limited because your knee will brush the mat.

Exercise:

Maintaining balance-lift right hand and left leg off of the floor; bend elbow and knee while twisting.
Hold for 1-2 seconds, return to the center and repeat with left hand and right leg= 1 rep.

FitBit*

The wider you place toes in a plank position-the easier the exercise becomes! Greater base of stability=more balance. Try this technique will this exercise and as you get stronger and your balance improves, bring your toes closer together.

Exercise of the Week- August 25

K.E.P.T. You Fit — Thu, 25 Aug 2011 10:05:28 +0000

Kettlebell Windmills=core stability, flexibilty, and strength of your shoulder joint. Very functional exercise that will help you in other areas of your fitness regimens!

Turkish Get-ups=deceptively challenging yet fun! Starting from a supine position into a standing position, then back down again with your arm extended involves just about every muscle to work. Try the exercise with no weight, then progress. Don’t have a Kettlebell or Smartbell-don’t worry! Any piece of equipment will do.

Proper Form and Safety Cues

K.E.P.T. You Fit — Fri, 29 Jul 2011 15:02:14 +0000

When training clients, teaching group fitness classes, and even exercising on my own, I constantly stress and practice proper form and safety cues-~~probably more than anyone wants to hear~~.

Using proper form while exercising is crucial for many reasons:

safety,
preventing injuries,
proper use of energy,
targeting muscle(s) groups,
effective and functional workouts.

Working out is hard-it takes effort on a regular basis to achieve your desired goals. Make it easier on yourself and do it right the first time! “Put your mind in your muscle(s)”

Here are more proper form and safety cues-these can never be used enough!

engage your core muscles
exhale on the exertion, inhale to recover
when squatting and lunging, keep your knee(s) behind toes and inline with ankle(s)
keep your neck neutral with your spine
keep your wrist aligned with your forearm
chest up, shoulders back and down
relax your shoulders (don’t “shrug” up)
BREATHE!

Questions?

Exercise of the Week

K.E.P.T. You Fit — Thu, 28 Jul 2011 16:01:39 +0000

This weeks featured exercise is..Plyo Side Planks!

A twist on traditional side planks, adding a plyo movement with the upper leg makes your core work harder to remain stable.