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 …
SOMETHING SPECIAL FOR THE LEGS!
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 …
Alternating Lateral Lunge with Dumbbells
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 …
Triceps Push Ups
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 …
Spin for Strength
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 …
SCHOOL IS IN, GET TO CLASS!!!
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 …
Quadruped Fire Hydrant
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 …
Reverse Lunge with the BOSU Trainer
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. …
DEADHANG
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
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 …