Tag Archives: proper form

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT total body exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? 😛

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

The RA “Workout of Death”

22 Aug

So this morning, I taught a total body high intensity class to the RA’s that moved on campus this past weekend. And, fellow group ex instructors can agree with me on this, when you don’t teach for a while, you have this bottled-up energy inside of you that just needs to be released..no?

Let’s just say that I got my fix!

As one of the RA’s put it, “this isn’t the workout of the day..it’s the workout of my death.” Well thank you so much for the compliment!

->60 seconds, 45 seconds, 30 seconds, 15 seconds.

  • jumping jacks
  • squats
  • frankenstein walks
  • plie squats
  • star jumps
  • walking lunges
  • push-ups
  • crunches
  • bicycles

I was expecting tons of participants; looking at the registration sheet, there were over 125 RA’s already on campus! But, only 4 showed up (womp womp). With the smaller crowd, however, I was really able to focus on their form and make sure everything was executed correctly. With larger groups, that can definitely become an issue as there is only 1 of you and 50+ of them.

A trick I used to perfect their squat form: I grabbed a chair that was in the corner of the studio and, while they were performing squats, went behind each participant and made them “sit” in the chair. Working within the participants’ range of motion (some couldn’t go down to 90 degrees), the chair provided a reference point to reminded them to put weight in their heals, sit their hips back before they squat, and push through their heels to stand, keep their chest up and shoulders back, and core engagement.

It turned out to be a great, fun, and functional class! If this is any indication of how the group fitness participants are Oakland U, it’s going to be a FANTASTIC 2 years! 😀

Proper Form and Safety Cues

29 Jul

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)