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Alternating Knee-Ups Push-Up Plank

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If you are getting bored of the same old plank, try bumping it up! Start in the push-up plank or standard plank position, core tight, spine straight and neck neutral. Bring right knee toward right elbow, while keeping the spine in alignment. Repeat with the left knee toward the left elbow. Be careful not to arch or bow your back …

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Overhead Press from Squat Position

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This exercise works the core muscles (hips, glutes, back, abs) as well as the shoulders.  From a squat position, hold weights at shoulder level with your palms facing inward (towards your ears).  Coming up out of the squat, press the arms straight overhead while rotating in the arms so your palms end up facing forward (away from you).  Reverse this …

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Romanian Dead Lift

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Start with a weight in your hand Standing firm on your planted leg, bring the  other leg back slightly–toe to floor Bend forward with weight as you lift your leg, hinging from your hips Return to your starting position Safety Tips: As you hinge from your hips, look forward Keep shoulder of the lifting weight neutral moving into your spine …

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Narrow Lat Pull-Down w/ Stability Ball

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Presented by:  Kelley Pearce ASCM Exercise Physiologist certified Use a lightweight load on the functional trainer Move into bridge position on a stability ball and handles in hand With knuckles to the ceiling, pull handles parallel to hips Release back to start position Safety tip:  To maximize this exercise, squeeze glutes tight to hold your bridge. If you need advice on …

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Squat with Side Leg Lift

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  By Judy Oberdorfer, Certified Personal Trainer This exercise adds a variation to the basic squat. Besides the strength developed during a squat, this exercise also helps with balance and lateral leg extension. Begin by performing a squat, remembering to shift your weight back into your heels and line your feet and knees up with each other. As you come …

Reverse Lunge with the BOSU Trainer

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Presented By:  Kelley Pearce ACSM Certified Exercise Physiologist Select a light to medium set of dumbbells. Position yourself on top of the BOSU trainer. Release one leg into a reverse lunge position to the floor, bringing weight to shoulder height. Move the reverse lunging leg back to its start position, but this time moving into a single leg knee raise.  …

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DEADHANG

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by Dareck Cordell, Certified Personal Trainer A Deadhang is a good strengthening and stretching exercise that can be added to the end of any workout. A high, overhead straight-bar is all that is needed. Although this exercise is simple, it is important to maintain good form. The bar should be gripped with thumbs wrapped, arms straight and approximately shoulder width apart, and …

Jack Knife with the Stability Ball

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Presented By:  Kelley Pearce ACSM Certified Exercise Physiologist Position yourself face down on the stability ball with your toes into the ball. Check your upper body to make sure that your shoulder, elbow and wrist are creating a straight line down to the floor. In your plank position, draw the toes to your torso. Release back to your starting plank …

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Triceps Press

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By Judy Oberdorfer, Certified Personal Trainer This exercise works the triceps (muscles in back of upper arm).  Starting from a slight squat position with your hands near your shoulders.  Press the arms straight back in slow, controlled motion, pausing for a moment when the arms are straight.  Slowly bend the arms back to their original position.  Try not to swing …

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TAKE A SEAT

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IN SHAPE ATHLETIC CLUB TRAINER TIP  by Dareck Cordell, Certified Personal Trainer There are many exercises that are usually done from a standing position. This is definitely not a bad thing, but performing some of the same movements from a seated position can actually help to isolate a specific muscle group. Although, there are many exercises that can be done …