Train for Life

Tag: Squat

  • 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 #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 #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,…

  • Exercise Session #10

    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,…

  • 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…

  • Exercise Session #1

    Hit your Lower Body, Upper Body, and Abdominals with this heart-pumping, calorie-burning circuit! 30-minute circuit divided into (4) 6-minute microsessions Warm-Up:  5- 10 minutes Light-Moderate Cardio Activity Brisk Walk, Slow Jog, or Dynamic Stretching Lower Body:  6-minutes Ball Squat (against wall) – 1 x 20 reps., 30 sec. recovery 2-Leg Deadlift (with body bar) – 1…

  • Quick Mid-Week Work Out Surge!

    A quick heart-pumping workout to help you make it through the week! No BOSU ball?  A non-skid floor mat will suffice! No Plyobox?  A stable bench will do! No dumbbells?  Use  your body weight! There are No Excuses! Be Active!  Be Healthy!  Be YOU!

  • Simplify Your Fitness and Try a HIIT Work Out Today!

    Many of us have busy lives, which often allows little time to exercise.  The solution? High Intensity Interval Training, or “HIIT.”  HIIT enables you to work out for less time and receive better results.  This heart-pumping, vigorous type of training features short, intense cardiovascular exercises designed to enhance athletic performance and overall health and fitness levels. To begin a HIIT…

  • A Quick, Simple Circuit to Start Your Weekend Right!

    It’s time to get out of bed sleepy head, slip on your tennis shoes, and get moving! You will feel great and your body and mind will thank you! Jog in place  –  2 minutes Side lunges  –  1 minute Run in place (high knees)  –  1 minute Push-ups  –  1 minute Jumping jacks  –  1…