Train for Life

Category: Core Strengthening Exercises

  • CORE Fit Friday

    Are you looking for a quick activity to restore your mind, body, and spirit from the craziness of this week? Power through today’s Core Circuit: 15-Minutes Do it for you! WARM-UP (2x) Jog in place: 30 seconds Jumping Jacks: 30 seconds Wide Squats: 30 seconds Butt Kicks: 30 seconds (fast tempo) High Knee Touch: 30 seconds (slow tempo)…

  • CORE Fit Friday

    It is Friday at last! Round up your friends, family, or coworkers and gather in an open space… Release this week’s stress, tone your core, build lower and upper body strength, and have fun! WARM-UP (2x) Jog in place: 30 seconds Cross-Jacks: 30 seconds Ice Skaters: 30 seconds Forward-Backward Hops with Wide Stance: 30 seconds Wide…

  • CORE Fit Friday

    Work Your Core and more! WARM-UP Jumping Rope: 30 seconds Jumping Jacks: 30 seconds Ice Skaters: 1 minute Regression: Perform side steps or curtsy lunge Progression: Add hop with back foot off floor Butt Kicks: 30 seconds (fast tempo) High Knee Touch: 30 seconds (slow tempo) Alternating Groiner (dynamic stretch): 5 – 10 repetitions with 1 – 2…

  • CORE Fit Friday

    Fun Friday Circuit …Make it happen! No regrets! WARM-UP Jogging in place:  1 minute Butt Kicks:  1 minute – 30 seconds (slow tempo), 30 seconds (fast tempo) High Knee Touch, Diagonal: 1 minute – 30 seconds each side Ice Skaters: 1 minute Regression: Perform side steps or curtsy lunge Progression: Add hop with back foot…

  • CORE Fit Friday

    Have you ever bent over to pick up an item off of the floor and… ouch!… injured your low back? I will teach you core strengthening exercises designed to increase your mind-body connection, firm your midsection, and prevent injury. The core musculature is your body’s foundation, similar to the foundation of a house. All (arm and leg) movement needs…

  • Tone Up Tuesday

    How well do you S-Q-U-A-T? Do your feet flatten and/or knees move inward? Does your low back over arch? Do you lean forward excessively? SQUAT:  How to Correct Muscle Imbalances Feet Turn Out Overactive (Tight) Muscles Soleus Lateral Gastrocnemius Biceps Femoris (short head) Underactive (Weak) Muscles Medial Gastrocnemius Medial Hamstrings Gracilis Sartorius Popliteus Flexibility Exercises (SMR –>…

  • Tone Up Tuesday

    Wake Up, Tone Up, and S–T–R–E–T–C–H Your Muscles! Are your muscles tight? Is your posture poor? Does your body ache all around? Try this Yoga Sequence to stretch your muscles, tone your core,  feel and look GOOD!

  • Tone Up Tuesday

    “I don’t have time to exercise.” I hear this common excuse nearly every day in my health coach practice. What do I say? “Time is not an excuse.” The Centers for Disease Control and Prevention (CDC) recommend individuals perform 30 minutes of light to moderate physical activity 5 to 7 days per week. This 30 minutes does not need to…

  • Tone Up Tuesday

    Are you bored from your current work out routine? Do you need a new exercise to spice up your next gym power hour? How about adding an exercise that will tone your muscles and prevent injury? Perform a Dead Lift! Dead Lifts: Can be performed in varying ways and using different modalities, so you will never get bored. Can be incorporated into any exercise…

  • Fit Friday

    Are your hips tight after a long week of sitting at your desk all day? 6 Yoga Stretches to Increase Hip Flexibility and Mobility Stabilize your core muscles during each stretch! * BOSU not required. Downward Facing Dog Stretches the back of your legs and opens up your upper back.   Use a BOSU to help promote…