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 …
BOSU Spiderman
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 …
Seated Leg Curl
IN SHAPE ATHLETIC CLUB TRAINER TIP by Judy Oberdorfer, Certified Personal Trainer This exercise is to strengthen the hamstrings (back of the upper leg). Hamstrings are often 50% weaker than the quadriceps (front of upper leg) and strengthening them can help balance the strength between the quads and hamstrings as well as help with strengthening around the knee. The seated …
Summer is HEATING UP……Come to the Gym & Burn the Right Way!
IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Instead of thinking about new exercises or routines, simply increase the repetitions within your current program. High repetitions (20+ reps) are going to raise your heart rate and burn more fat. Don’t stop there with the burn, also decrease your rest time in between sets to 30 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 …
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 …
GOALS!
It doesn’t matter if you have been exercising for a long period of time or if you are just beginning, it is a good idea to set realistic goals. Once you have a goal, make a plan to stay on track, commit to that plan, and stay consistent in order to follow through. If you are a beginner start with …
Maximizing Core Stabilization
Presented by: Kelley Pearce – American College of Sports Medicine Certified Start by lying on your back on the ground. Lift the hips into a static bridge pose. Stabilize the core and glutes as you lift the right knee to 90 degree angle, your shin should be parallel to the ceiling. Release to your starting position, then repeat. Maintain a …
Lateral Delt Lift
By Judy Oberdorfer, Certified Personal Trainer The lateral delt lift helps to strengthen the muscles of the outside of the shoulder. This exercise should be done in a slow and control manner. Holding dumbbells by your side with your palms facing inward, lift your arm so the side, no higher than the shoulder. Lifting too high can cause unnecessary stress …