Train for Life

Category: Core Strengthening Exercises

  • Time to Play!

    When was the last time you played? According to Stuart Brown, MD, author of Play, we are designed to play, however our society negates the idea of play when we approach adulthood. The result?  We want to play, but feel we should not engage in this behavior. Fortunately, our society is beginning to encourage new, acceptable types of play for adults, such as exercise. The…

  • Got Core?

    3 Moves to Increase Your Core Strength Shared by Olympic athlete, Gracie Gold Plank Rotations In a side-lying position, place your bottom elbow on the apex of a BOSU ball (ball side) and hold a light dumbbell (3 lbs. – 5 lbs.) with your other hand.  Rotate all the way in without moving your hips or feet,…

  • Resistance Bands – Beware!

    Busted a band at the gym today – Oops! How will you be active this week? *If you add resistance bands to your exercise sessions, please be aware that these bands can snap and break (especially with increased use), and may hit yourself or another person. Bands are a great addition to any workout –…

  • Exercise Session #20

    What is your fitness goal this year? More strength and core training? More cardio? Engage in a Spinning program? Participate in Cross Fit? Or, just join a gym? Regardless of your goal, try this mixed exercise circuit! For fitness beginners, it will give you an idea of your likes, dislikes, and overall fitness level  –  What…

  • Exercise Session #19

    Are you bored from your routine squat exercises? Are you in search of new exercises to add your “leg day”? Do you want to tone your quads, butt, and core? If you answered Yes to one or more of these questions, this lower body circuit is for you! Try these 5 Killer Leg Exercises Today! Curtsy Lunge with…

  • Exercise Session #18

    The 2014 Winter Olympics have begun!  Here are 3 Olympian-inspired exercises to kick off your weekend: Drop Lunges Be a Pro-Skier! Stand with your feet at shoulder width.  Step your right leg behind your left leg and lower into a squat position.  Step your right leg behind your left leg only as far as your…

  • Exercise Session #17

    Do you spend 8 hours or more sitting at a desk 5 days/week? Do you experience eye strain and muscle soreness in your neck, shoulders, and back? Are you fatigued, stressed, and need a break? If you answered YES to one or more of  the above questions, this post is for YOU! 10 Quick and Simple Ways to Burn…

  • Exercise Session #16

    A heart-pumping, metabolism-boosting full body work out that can be performed anywhere, anytime – No gym required! There are no excuses! Circuit #1 10 Squats/1 Push-Up 9 Squats/2 Push-Ups 8 Squats/3 Push-Ups 7 Squats/4 Push-Ups 6 Squats/5 Push-Ups 5 Squats/6 Push-Ups 4 Squats/7 Push-Ups 3 Squats/8 Push-Ups 2 Squats/9 Push-Ups 1 Squat/10 Push-Ups Circuit #2 60 Jumping…

  • Exercise Session #15

    Phase 5:  Power Warm-Up Self-Myofasical Release (SMR) Calves (Gastrocnemius), Tensor Fascia Latae, Back (Latissimus Dorsi) Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec. Dynamic Stretches Tube Walking, Lunges, Medicine Ball Lift and Chop Circuit  CORE/BALANCE/PLYOMETRIC Medicine Ball (MB) Back Extension Throw 2 x 12 reps. Explosive…

  • Exercise Session #13

    Phase 2:  Active Flexibility & Strength Endurance Warm-Up Self-Myofascial Release (SMR) Calves  (Gastrocnemius/Soleus), Tensor Fascia Latae, Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi, Thoracic Spine Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds Active-Isolated Stretching Active Standing Adductor Stretch,…