-
Weekend Warrior Challenge
Challenge #2 Strength Training TOTAL BODY: Ball Squat, Curl to Press Regression: Omit upper body movement Progression: Increase weight by 5 lbs. 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest CHEST: Ball Two-Arm Dumbbell Chest Press Regression: Perform on floor mat Progression: One-Arm, alternating 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest BACK:…
-
Fierce Fall Challenge #8
Have you completed each challenge the past 7 weeks? Complete the final challenge today and win a free E-book: 5 Quick, Healthy Meals for the Week! Details: Submit a video performing each exercise. All 8 fitness challenges must be included to qualify. Email videos to robin.crunch@gmail.com (include videos in body of email) or post videos to comment section below. CHALLENGE…
-
Fierce Fall Challenge #4
8 weeks – 1 fitness challenge each week CHALLENGE #4 The Turkish Get-Up Perform exercise with one kettle bell or dumbbell – You choose! There are no excuses!
-
Quick, Efficient Workout
“I don’t have any time to exercise.” “I should do weights.” “I’ll do weights tomorrow.” Do these statements sound like you? There are no excuses! Here are 3 Compound Exercises, working your whole body – 1… 2… 3… Done! Short, Quick, Efficient: It’s that simple! Perform 15 repetitions of each exercise for 1 – 2…
-
Build Your Foundation – Target Your Core!
“Ab” exercises are out, Core exercises are in Strengthening your core musculature will help you reach your goal of a flatter, toned midsection and reduce low back pain. What is the “core”? Structures that form the lumbo-pelvic-hip complex (LPHC), which include: lumbar spine, pelvic girdle, abdomen, and hip joint. What muscles make up the “core”? Local Stabilization System: Muscles attach…
-
Smart Play: Part 1
Do you need a increase in your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand: Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take only 90 seconds to 2 minutes to complete: High intensity and short…
-
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 #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…