Tag Archives: Biceps curl

Get Ripped! to the Core Review

10 Mar

A functional workout that hits every muscle group in under 50 minutes? Where do I sign up!?

Yes, another Get Ripped DVD review; I truly think these are the BEST workout DVDs for at-home exercisers! No matter how tight your workout space is, you can set up an at-home gym on any budget! I’ve taken the guess-work out for you when it comes to selecting equipment to invest in:

  1. a yoga and/or exercise mat. select one that’s slip-resistant (i use a gaiam yoga mat). great for core exercises, yoga/Pilates, push-ups, etc.
  2. a step and/or bench (thankfully my mother had one when she participated in step aerobics back in the day!) can be used for chest press/fly exercises, triceps dips, rows, incline/decline planks & so-on. sporting goods stores have a wide variety of these; choose one that when you lie down, your entire back is supported (neutral alignment)
  3. dumbbells. when you’re first creating your home-gym, look for dumbbells that come in bundles; usually 3,5,8 lbs. since you pay by weight, this will be cheaper. 3,5,8 lbs. are appropriate weights for toning and endurance-based exercises.
  4. resistance bands & tubing. similar to dumbbells, you can purchase these in bundles; light, medium, and heavy levels are available. great for travelers since they pack well.
  5. stability ball. replace your desk chair and you can work your core indirectly (another two-fer!). keep in mind* when you’re choosing a stability ball, choose one based on your height: 4’8″-5’5″=45cm. 5’6″-6’=55cm. 6′-6’5″=65cm. this will ensure you have a 90degree angle from hips-knees-ankles.

There are plenty of other tools you can purchase, but like muscles, building a home gym doesn’t happen overnight. Start with the bare essentials; as both you and your muscles get stronger, invest in more equipment! Search websites like craigslist and Ebay for slightly-used equipment.

And now the moment you’ve all been waiting for..let’s review!

RED FLAG-This workout does not include a warm-up. I have not a clue as to why, but it goes from the main menu into the first track. A major no-no.

  1. Side Squats & Reverse Lunges. Probs my favorite track on the DVD; using your body-weight or dumbbells as resistance, you complete 2 side squats then 6 reverse lunges/side. A toning exercise while increasing your heart-rate.
  2. Up,Up,Down,Down Push-ups. Plank position, down to forearms then back up to push-up position. Intermixed with regular push-ups.
  3. Chest Press & Glute Bridge.
  4. Dead Lifts & Biceps Curls.
  5. Plie Squats & Upright Rows.
  6. Single-leg Bent-over Rows
  7. Elevated Side Squat & Lateral Raise (calorie burner & heart rate lifter!)
  8. Step-ups & Overhead Press
  9. Glute Extension & Triceps Kickback
  10. Abs

Rating: B+. The no warm-up frustrates me, not only because it’s just plain safe to incorporate a warm-up before exercising but also to motivate me. If I’m feeling like I need a kick-in-the-pants to get me moving, I can usually count on the warm-up to do just that.

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!

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!