Tag Archives: Takedown (grappling)

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..

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!

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