Train for Life

Tag: Medicine Ball

  • Spook-tacular Workout

    “Halloween” is no excuse to pass on today’s workout! Plus, you will feel better after indulging in a bite-size Snicker bar or two later on! 8 Exercises to Get Your Vampire-blood Flowing Mummy Sit-Ups: 45 seconds Start: Lie on your back with legs straight and hands on thighs. Inhale. Exhaling while you engage your core and  slowly sit…

  • Resistance Training Exercises: Beginner-Intermediate Level

    I recently completed a Continuing Education Course (CEC) for my Spin Instructor Certification.  You might expect this course to be about cardiovascular fitness, however this course focused on resistance training.   The course examined how to apply resistance training to the Spinning program.  This type of training is a critical component to an exercise program in order to…

  • Core Exercises: Part 1

    Local Stabilization System Muscles that attach directly to your vertebrae (spine). Main responsibility:  Intervertebral stability and intersegmental stability…. Stabilize the spine! Additional responsibilities:  Proprioception and postural control Muscles, include: Transverse Abdominis, Internal Obliques, Lumbar Multifidus, Diaphragm, Pelvic Floor How do you engage these muscles? Place two (2) fingers on your  front hip bone (ASIS, Anterior Superior Iliac…

  • 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 #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 #11

    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) Pullover Throw on Swiss (stability) Ball  2 x…

  • Exercise #8

    Phase 5:  Power Warm-Up Self-Myofasical Release (SMR) Calves (Gastrocnemius), IT-Band, 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 Medicine Ball Rotation Chest Pass 2 x 8 reps. Fast Tempo No Rest…

  • Exercise Session #5

    Phase 5:  Power Warm-Up Self-Myofasical Release (SMR) Calves (Gastrocnemius), IT-Band, 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 Medicine Ball Pullover Throw (on stability ball) 2 x 12 reps. Explosive Tempo…

  • Daily Workout #12 – Let’s Do Some Plyometrics!

    Daily Workout #12 As part of NASM’s Optimal Performance Training model, Phase 5 Power, plyometrics offer excellent weight-bearing exercises and a quick way to increase your heart rate – But, first and foremost, watch your form! 10 Step-Ups 10 Jump Squats 5 Burpees 10 Medicine Ball Slams 1 Minute Jump Roping * Questions/Comments? Please post…