Tag Archives: Exercise ball

Fitness at Home Series-Equipment

15 Jan

If you’re following along the Fitness at Home series, here’s a list of inexpensive exercise equipment that is completely optional and will only add magnitude to your workouts.

equipment

  • Bench (not pictured). Jane Fonda style, very inexpensive and stackable. Price ranges from $45-$150.
  • Stability ball (clear). It doubles as a chair! This can be used in place of the bench; it requires more stability and core support. If you’re choosing between the two, I’d pick the stability ball.
  • Resistance bands/tubing. Another inexpensive way to get a strength workout in; tubing ranges from light to heavy and comes in circular tubes (as shown) and bands.
  • Mat (pink). These are just great for anything and everything! They vary in thickness, colors, and technology; some have antimicrobial additives! (#themat)
  • Dumbbells (the pyramid). These are a little pricey, mainly because you buy by the weight, but if you have a little extra “fit cash”, invest in some. Craigslist, gyms going out of business, and friendly neighbors are great resources to utilize!

Day 38

13 Jul

Fact: I drink coffee way too fast.

Do any of you have a single-serving coffee maker? (Keurig, NesCafe, etc.?) I swear, they make a measly “cup” of coffee. Even if you were to go out for a cup of coffee, unless you ordered a smallyou wouldn’t get that small of a cup! As great as my Dolce Gusto is, I’m thinking I may go back to the good ol’ coffee pot; since I’m such the coffee connoisseur now, I like to enjoy a larger cup in the mornings and sometimes in the afternoons for a quick picker-upper. AND with the coffee I don’t drink, I’d freeze it in ice cube trays to make iced coffee for later in the day!

Creative, eh? I’d love to take credit for this idea, but someone beat me to the punch! It’s piqued my interest on Pinterest for a while; some peeps be sooo creative.

Today was extremely busy; I had a client at State’s gym, sat in pointless traffic, ran through another “mock” wellness profile, worked on the internship portfolio, shadowed the office, and taught Body Sculpt!

The 4:30pm Body Sculpt is always a fun crowd; they’re a smaller group and regulars of the class, so you can get creative with the exercises and formats and use lots of equipment (happy-KT). I chose to do 4 circuits consisting of lower body, upper body, and core:

  • Circuit 1: Ball-wall squats, Ball-wall plie squats, Ball-wall alternating lunges. I had them face the ball and press into it as they completed the lunges (engages your upper body slightly and forces you to keep your chest open and shoulders back).
  • Circuit 2: Push-ups, Chest flies, Bent-over rows, Reverse flies.
  • Circuit 3: Military press, Wide-angle biceps curls, Triceps kickbacks, Calf raises (all on the stability ball).
  • Circuit 4: Hamstring curls, Glute bridges, Back extensions, Jack knives.

All-in-all, great class!

I have a girlfriend-date with Kathie to see..!!!

Day 37

11 Jul

Hump Day!

I slept SO good last night! I’m hoping it’s because the stress of my presentation was finally lifted off my shoulders. I never feel stressed as I’m going through stressful situations, but realize after it’s over with how much more at ease I am. Why can’t my body just tell me-You Are Stressed, Beware. Then I wouldn’t have to think 10 other different things are wrong with me! I even presented in one of my slides that “Stress isn’t a thing, rather a reaction to a thing you’re dealing with.” 

Body Sculpt & Balance went well! I had 10 regulars of the class so they all knew what to expect from the body sculpting aspect, but the balance aspect was all new! Duh-duh-duh. I designed the workout in a way that every exercise completed had an extra “component” to it. Whether it was a squat with a knee lift and hold, a lunge with a twist, a triceps extension with leg abductions, or walk-out push-ups on the stability ball, all moves required balance, coordination, stability, and awareness. I even went as far as telling them to close both eyes by then end of the class! T-t-t-tough. A women who attended my Basic Body Sculpt class on Monday requested the “exercise that looks like a dog peeing and unlady-like”..ahh, the infamous Fire Hydrants. Did I forget to mention that all shame needs to be left at the door when I’m teaching? 😛

I took my first ever Double Step class today! It was fun but it could be a hazard. We angled the steps in a ^ position and did the same steps that you would do with 1 step, but added another to the mix.

Busy afternoon! Office work, organizing, trip to Target, PT client, meeting, and sushi!!

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.

Busy, Busy!

25 Jan

I swear I’m still alive! The days get busier and busier as the semester progresses and I’m finding my days are filled with clients, class, work, group fitness, errands, eating and oh..breathing! I’m not complaining! I love being busy; it makes the days and weeks go by SO much faster! A little recap shall we?

Saturday & Sunday: Group fitness express training! Long but satisfying and fun days training participants on how to be a fitness instructor! Truly a passion of mine. Sunday night was filled with football and completing homework ; getting ahead on assignments throughout the week takes discipline but if I don’t do it, I’ll get extremely stressed.

Monday: Worked all morning; PT newsletter, group training promotions, PT class grading and organizing. Senior seminar for 3+ hours. Taught Spring Break a Sweat and absolutions (great class participation! high energy and very vocal-love it!)

Tuesday: AM workout: I have a feeling my friend DOMS is coming to visit after this one!

  • warm-up ~6.5 mph
  • 12X alternating between 1 minute @ 8.5, 1 minute @ 7.0
  • cool-down
  • (2) incline chest press & BOSU push-ups (16)
  • (2) BOSU jump squats (16)
  • (2) bent-over rows & incline rear delt. flies (16)
  • (2) walking lunges holding BOSU overhead & curtsy lunges (16)
  • (20) hammer curls & BOSU triceps dips (16)

..trained a client, finished grading papers, ACE PT class, lunch, class, ACE PT class, office hours, and taught a TRX outreach. Home for dinner (tacos!) and more homework.

I’ve started reading The Hunger Games and am hooked! I can’t wait to finish the book and see the movie. Any thoughts?

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