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 …

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 …

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 …

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 …

  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 …

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 …

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 …

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 …

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 …

by Dareck Cordell, Certified Personal Trainer Getting ready to travel, or don’t have access to the gym? Bodyweight exercises are a great way to maintain your workouts while on the go. Air Squats and Push-Ups are good examples of ways to increase a routine exercise program. Add Air Squats in-between any upper-body exercise, and add Push-Ups in-between any lower-body exercise …