Tag Archives: Total body

Power of 3′s

17 Oct

Hello! I’ve been in Lexington Kentucky for the past 4 days attending the NIRSA Regions 2 Conference! It was an amazing experience, especially for me and other students who want to further their education in a recreational setting. If you’re involved in recreation, I highly suggest becoming a member and getting involved! Please ask me any questions you have!

It felt good to get back in the swing of things; with fall break the weekend before and then KY, things have been all over the place. Today’s workout was greatly needed!

  • Set 1: 18 push ups, 15 jump squats, 1 min. jumping jacks= 3x
  • Set 2: 15 bent-over rows & reverse flies, 15 reverse lunges w/ a knee (per leg), 1 min. jump rope= 3x
  • Set 3: 15 biceps curls, 18 plie squats, 1 min. lateral jumps= 3x
  • Set 4: 18 triceps kickbacks, 15 step ups w/ glute extension (per leg), 15 side crunches= 3x

18 is such a random number-don’t you agree? It took roughly an hour to complete the entire circuit. As always, proper form and safety cues!

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IFTA Raleigh Fitness Weekend HITBI

19 Sep

I’m so blessed :). This past weeekend, NCSU hosted the Interactive Fitness Trainers of America Raleigh Fitness Weekend event! Such a great opportunity to network with professionals, meet new instructors from all over, and take tons of different classes that you might not be able to take anywhere else.  I, along with my boss and another instructor at U.Rec., was asked to be a presenter and teach a class-how cool AND honored??! For me, this was a dream come true; to not only be in the presence of my idols like Gay Gasper, Petra Kolber, and Greg Sims but also to be able to network and talk about how they got started in the fitness business was surreal. I can only keep practicing and being persistent to be on their level one day..

The class I taught was High Intensity Total Body Intervals; a weightless workout that interspersed short, intense intervals with toning exercises using the best tool God gave us-our body! Here’s the deets:

Lower body:

  • single-leg squats (pulses, tap forward-side-back)
  • single-leg power jumps
  • squats (pulses, jumps)

Upper body:

  • push-ups
  • staggered push-ups
  • triceps push-ups
  • triceps dips

Lower body:

  • forward/reverse lunges (pulses, knee lifts)
  • clock lunges (forward-side-reverse, pulses, knee lifts)
  • plie squats w/ calf raise (pulses, jumps)
  • bent-over, single-leg hamstring curls

Upper body:

  • diamond push-ups (they LOVED these!)
  • lateral “walking” push-ups
  • can-can triceps dips
  • side-lying triceps push-ups

Core:

  • dead bug

The class flew by and I had a blast teaching it! The participants had high energy (for it being Sunday at 11am), they were interactive and personable with me, and they even asked for a copy of my workout! MY PERSONAL WORKOUT! How honored I felt to almost be “a master trainer”; it’s a feeling that I have and will yearn for and I’m determined to achieve it again and again..

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TRX Circuit

15 Sep

Today’s workout was more of an active recovery. Since no one decided to attend my Weights & Plates class :( , I felt like a TRX circuit was the next to-do. I completed a long run yesterday and definitely felt it today! It’s odd; when I run (and everyone else I’m assuming), my arms stay in 90degree angles. Common-right? Well today when I awoke, my biceps were on FIRE! Seriously felt like I maxed out on curls yesterday to make them this burny..yowsers!

TRX Circuit: 4X-45 seconds

  1. Squat
  2. Atomic Push-up
  3. Alligator
  4. Rows
  5. Balancing Lunge (R/L)
  6. V-sit-up

Remember, proper form and safety cues!

Has anyone else felt a burning sensation in their arms after a run??

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Kettlebell Workout

26 Aug

Lunge Curl

Swing & Shot(circle your head)

Renegade Row

Overhead Touchdown w/Triceps Xtension

See-Saw (sorry-no picture! for lady-like reasons)})

1. lunge curl- left leg forward, right leg behind, kettlebell in right hand by side. perform a lunge, press through front heel to stand and curl kettlebell 90 degrees. continue for reps/switch sides to complete set.

2. swing & shot- perform a kettlebell swing for the 1st rep, on the 2nd rep, swing kettlebell in a circular pattern overhead (watch lower back-keep core tight, knees bent).  continue the swing, then the shot, switching directions each rep.

3. renegade rows- plank position (feet a little wider for more support) kettlebell under right hand. perform a row (bring bell beside right ribcage, shoulders stay even), lower. perform another row, this time rotating right shoulder towards ceiling, lower. continue row and rotation for reps/ switch sides to complete set.

4. overhead touchdown w/ triceps extensions- kettlebell in left hand above head, palm forward. keep bell overhead, kick left hip out to the side while bending knees slightly, touching right hand to the floor between legs. press through heels, hams, and glutes to return to start-perform a triceps extension (lower bell behind, keeping elbow pointing front). continue touching down and extensions for reps/ switch sides to complete set.

5. see-saw- hold kettlebell, upside down, in front of chest-elbows tucked in. sit on glutes, keep heels on ground or lift feet in the air (as shown). with control, roll back, lifting hips and legs into the air-pause-roll up to sitting (don’t let feet rest!). continue for reps.

*Remember proper form and safety cues!

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Exercise of the Week- August 25

25 Aug

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.

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2-for-1 Weight Machine Exercises

13 Aug

Moving into a new apartment has its perks: new neighbors and surroundings, going to Target on a weekly (or daily-not judging) basis, decorating and personalizing your space, new pool, and of course-a free gym membership! But what do you do when the gym has 4 machines? How’s a girl(or guy) supposed to get a total body workout!?

Easy! It’s thinking outside the box-my new “gym” has the following machines:

  • leg extension
  • incline chest press
  • lat. pulldown
  • back extension
  • adductor (inner thigh) squeeze (not a fan)
Now-here’s a total body superset workout: rememberBIG to SMALL and proper form & safety cues! (exercise at your own risk!)
  1. single leg extension–single leg standing hamstring curl (position pad so it’s touching your calf, foot flexed, curl heel to butt)
  2. chest press–wide grip bent over row (straddle the bench, grip handles w/ over/underhand grip)
  3. lat. pulldown–push-ups
  4. back extension–*treadmill plank (set the treadmill at a very slow speed, feet on the ground, hands on the belt & “walk” with your hands
*if you’re a newbie, work up to the treadmill plank-start with a stationary plank on the ground.
A total body workout with limited equipment is possible if you just put some thought into your workouts. Plan ahead, think outside the box, and get creative!

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Total Body Sculpt

29 Jul
Equipment needed: Dumbbells, resistance band, stability ball, mat
Perform each exercise 2X through before moving on to the next exercise. Use heavy enough weights (with good form!) to challenge yourself  (the last rep should be tough).
  1. Single-leg Tilt
    1. Weight in left leg-lift right leg in front
    2. Extend left arm to shoulder height
    3. Tilt forward from hips-swing leg behind you as you try & touch hand to foot
    4. Stand & repeat
  1. Single-arm Chest Fly
    1. Lay upper shoulders on stability ball
    2. Weight in right hand
    3. Slight bend in elbow as you lower weight
    4. Lift & repeat for reps/opposite arm
  1. Single-leg Row on Ball
    1. Place 1 knee on ball-slight bend in opposite knee
    2. Weight in opposite hand-palm facing behind
    3. Lift weight to ribs
    4. Lower & repeat/opposite arm

Curtsy Lunge & Hammer Curl

    1. Weights in hands
    2. Lunge diagonally back with right leg and curl weights to shoulders
    3. Return to center
    4. Lunge diagonally back with left leg and curl weights to shoulders
    5. Repeat
  1. Triceps Push-ups & Leg Lift
    1. Lie on right side-left arm bent in front of chest, fingertips towards head (bottom arm can be resting on floor in front of stomach)
    2. Extend left leg from hip
    3. Straighten elbow and lift upper body off of the ground (leg remains lifted!)
    4. Lower & repeat
    5. Switch sides to complete set

3-way Jump Squat

    1. Feet under hips-10 reps
    2. Feet wider than hips-10 reps
    3. Plie squat-10 reps

Tornado Raise

    1. Lay down-loop band around feet-hold handles and make an “X” with tubes
    2. Lower legs as you make little circles in 1 direction
    3. On the way up, reverse the circles

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