In Shape Athletic Club

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 …

Russian Twist on the Stability Ball Start by placing a weight against your chest seated on the stability ball Roll out on your back while raising the weight overhead Roll to on side holding the weight out Roll back to starting position Repeat on other side Safety tip: To maximize this exercise, squeeze glutes tight and as you roll to …

by Judy Oberdorfer, Certified Personal Trainer   This exercise is not only beneficial for core strength, but also balance.  The exercise begins on your hands and knees with your hands directly under your shoulders and knees directly under your hips.  Because balance can be a challenge with this exercise, start by sliding one leg back and lifting it off the …