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BOSU Spiderman

In Trainer Tips by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP Presented by:  Kelley Pearce American College of Sports Medicine certified Start by placing the BOSU on the floor, dome side up. Position your elbows and forearms on the top of the ball. Position your feet behind you, shoulder-width apart. Move into a plank position, remembering to keep your glutes, abs, back, obliques and legs …

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SOMETHING SPECIAL FOR THE LEGS!

In Trainer Tips by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Legs are important muscles to work out in a weight lifting routine. Not only is it important to work legs, but it is good to work them hard. The large muscles can take the hard exercises we put them through, and in some cases even more. It doesn’t …

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Alternating Lateral Lunge with Dumbbells

In Trainer Tips by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified Start by standing with your feet in a wider-than-shoulder-width stance. Your feet should stay parallel to one another. Keeping your left leg straight, shift your weight to the right leg, sit your hips back, and lower down until the right thigh is parallel to the …

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Triceps Push Ups

In Trainer Tips by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Judy Oberdorfer, Certified Personal Trainer This push up not only strengthens the core, shoulders and back, but also targets the triceps (back of the upper arms).  Starting with hands close to the shoulders and elbows close to the waist, slowly press up into a straight arm position, then slowly lower down.  Keeping the …

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SCHOOL IS IN, GET TO CLASS!!!

In Trainer Tips by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer There can be many reasons for not making it to the gym, but you only need one reason to go… YOUR HEALTH! Group classes are one great option. This is an easy-start option that can get you going without questioning where to begin.There are a variety of class …

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Quadruped Fire Hydrant

In Trainer Tips, Uncategorized by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified From a quadruped position on the floor, begin a fire hydrant on your right side (hip abduction). Complete about five repetitions and then slowly lift your left hand 1 inch off the floor. Maintain a squared-off position in the shoulders and keep your hips level as …

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Spin for Strength

In Trainer Tips by inshape

Looking to mix up your cardio, while still making strength gains? Come try our new spin bike in the cardio room. If you are looking to get your heart rate going, try a tabata style spin workout. After warming up, start your first interval by pedaling for 20 seconds at maximum effort—aim for 95 to 110 RPM—followed by 10 seconds …

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MORE CORE!

In Trainer Tips by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer It seems to be fairly common to neglect core specific exercises during a regular exercise routine. It can also be a practice to work the abdominal muscles at the end of a workout, which can be lacking in any kind of real muscle exertion. One way to avoid …

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Val Slide

In Trainer Tips by inshape

Provided by Kelley Pearce – ACSM certified Exercise Physiologist Start in a push-up position with Gliders under your hands. Glide one arm out in front of you as you move into your push-up. Return to starting position. To Modify: Instead of beginning on your toes, move down to your knees, this will give you an advantage by decreasing your body weight. If …

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TAKE A SEAT

In Trainer Tips by inshape

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 …