Friday, July 19, 2013

Kid Sister: Wherever I Go, She Goes

     Oftentimes, we over think our workouts. So, at least once every two weeks with each of my clients, we go through a "Jail House" workout. We use basic techniques and exercise, AND we don't put a numeric limit on reps. We do each set to Muscle Failure. (Note: Muscle Failure does NOT mean that you continue until you can no longer move... Working to Muscle Failure means that you will continue until you can no long do the exercises while maintaining proper form.)!!! The "Jail House" workout is great because it can be done at the convenience of the Client. So, set aside some time and some space, and enjoy!

Close Grip Push-Ups (Hands INSIDE of shoulders)

 Wide Grip Push-Ups(Hands OUTSIDE of shoulders)

Tricep Extensions (ANYTHING can be used as resistance)

Decline-Step Push-Ups

Seated Dips

 Iso-Metric Core: Come about halfway up, arms to your sides, and move laterally while maintaining the raised position. You can either do a specific number of side movements, a specific increment of time, or you can go until Muscle Failure.

Sit-Ups: (NEVER hold the back of your head)
Obliques: Take your right hand across toward the outside of your left leg.
 Take your left hand toward the outside of your right leg.
 Sit-Ups (Reach straight forward toward highest level possible)

Seated Core: Leg Extensions

Bonus: Resistance Band Core (Step 1)
 Resistance Band Core (Step 2)
 Resistance Band Oblique Side Raises

Sunday, July 7, 2013

Becky: Chest & Triceps

     The most simplistic way to explain the breakdown of the different upper body muscle groups is: Pushing weight AWAY from your body works your Chest and your Triceps. Pulling weight TOWARD your body works your Back and your Biceps. Raising weight upward/ toward your head or over your head works your Shoulders.
     Today's was Chest and Tricep day, so all of our exercises used the "PUSHING" technique. It's important when doing any type of Bench Press to avoid bouncing the weight off of the chest. All motions should be controlled motions (even when the exercise calls for explosive motion). If you can't control the weight, it's too heavy for you. Also, make sure to have proper supervision during weighted exercises!
*** Weights are not necessary. One can achieve a wonderful workout using Body Weight exercises such as Push-Ups. You can elevate your legs to achieve the results of an Incline, for example.***

Barbell Flat Bench Press

Dumbell Flatbench Press & Fly

KettleBell Tricep Extension

Incline Barbell Press

Incline Dumbell Press

Saturday, June 29, 2013

Little Lady... Big Punch

Many people make the mistake of thinking that core strengthening begins and ends with the abdominal muscles. The core actually consists of the entire circumference of the middle of your body. This includes: The Abdominals, The Obliques, and The Lower Back. Neglecting the strengthen the Core in its entirety can result in discomfort AND in injury due to imbalance in strength. Always remember: As you strengthen your Abs, mix it up with some Oblique and Lower Back.
Boxing Cardio: I'm a huge fan of pairing Core with Cardio. I usually do the Core workout first. When I do that, the muscle fatigue caused by doing core first REALLY highlights the use of your Core in Boxing Cardio. By highlighting when and where your Core should be relaxing and contracting, the Client is much more attentive to the form being used with each punch! When you watch the video, I want you to note that the Client (Shippy) is NOT a large woman; however, by using the proper form, she is able to generate a GREAT amount of power onto the end of her punches!

KettleBell: Weighted Oblique Sit-Ups

Resistance Band: Oblique Trunk Twists

Supermans: Lower Back Strengthening

KettleBell: Weighted Sit-Ups

Sunday, June 23, 2013

    Today's session was a Core & Cardio Workout. (Proper Core workouts consist of more than just abdominal exercises... Your Core is the whole circumference of the middle of your body and consists of your Abdominal Muscles, Obliques, and your Lower Back). Strengthening some areas of your Core while neglecting the others can lead to injury, imbalance, and future discomfort.
    We started with Core Exercises:
                                                   Leg Lifts/Raises (Lower Abdominals)

 KettleBell Crunches (Upper & Middle Abdominals),

 KettleBell Cross Crunches (Obliques),

Sit-Ups (Total Abdominal Region),

 Lying Scissors/ Bicycles (Total Abdominal Region),

Weighted- Seated Torso Rotation (Abdominal Endurance).

    We finished our workout with some Boxing Cardio. Boxing is a GREAT full-body workout as well as a way to kick-start your body into Fat-Burning Mode! Punching Power has very little to do with the size and/or the natural strength of the puncher... The power from a punch comes mainly from the use of proper technique! The short-version is: Punching Power comes from the ground up... In other words, your power comes from your legs and your core! Your elbows should stay connected with its power source (core) until the energy is gather from the ground, up through the legs, and to the core. Try the 30-second warm-up combination of Jab, Straight-Left (or Straight-Right for  you SouthPaws). Throw the combo nonstop for 30 seconds; then, take a 15 second rest and repeat! Don't worry... You'll receive the cardiovascular benefits even before you perfect your form! The key is to be active. The form and skill will grow with time and practice. The key is to get a little bit better every day!