Tag Archives: ladies exercises

6 Must Include Total Body Medicine Ball Exercises

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

In our exploration of multiple pieces of equipment to use while adopting a more #Functional approach to training, medicine ball exercises are an excellent resource. Available in varying sizes and weights, these weighted spheres can help improve muscular power and sports performance. Medicine balls can be thrown and caught making for explosive movements that can improve overall athletic ability.

When choosing the correct medicine ball weight, pick a ball that is heavy enough to slow the motion, but not so heavy that control, accuracy, or range of motion loose control. Set a goal of 10 to 15 reps—or as many as you can do with good form.

Below are @fitnesspropelled 6 total body #MedicineBall exercises.

1) Squat with overhead press

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Stand with feet together shoulder width apart, holding a medicine ball in front of the chest in both hands. Lower down to a squat and on the return to a standing position reach the medicine ball straight overhead into a military press. Repeat.

2) Lunge with a twist

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  • Engage your core, standing hip width apart with shoulders relaxed. Holding a medicine ball a few inches in front of the chest, step forward into a lunge with the right leg. Extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Come to standing, then lunge with the other leg (and rotate to the left this time).

3) Rolling push-ups

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  • Start into #High-plank with a medicine ball under one hand, and lower the chest toward the floor to perform a push-up. Return to #high-plank and roll the ball to the other hand. Repeat.

4) Wall Pass

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  • Find the nearest med ball-safe wall. Stand about 3 to 4 feet in front of it, holding a medicine ball with both hands. Get into an athletic stance, with a slight bend in the knees, and the core engaged. Bring the ball to the chest, and firmly throw it at the wall and catch the ball on its return. Repeat at a steady, yet quick pace.

5) Triceps extensions

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  • Stand in a comfortable stance, with the core engaged. Hold a medicine ball in both hands with the arms extended overhead, inner arms grazing the ears Bend the elbows, lowering the ball behind the head until the arms form a 45-degree angle. Squeeze the triceps to straighten the arms, bringing the ball back to the starting position. Repeat.

6) Roman twists

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  • Sit on a gym mat holding a medicine ball in both hands. To start hold the medicine ball out in front of you with straight arms. Twist the torso to the left and then to the right, reaching and planting the medicine ball on the floor toward each hips side. Repeat.

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References:

25 Must-Try Medicine Ball Exercises – BY NICOLE MCDERMOTThttp://greatist.com/fitness/25-must-try-medicine-ball-exercises

3 Exercises to Boost Your “Oblique”, Ab Centered Workout to New Heights

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

imagesDespite the cold, we are all still seeking a defined abdomen. Throughout our sculpting process we work the rectus abdominus, transverse abdominus as well as the often forgotten about obliques. In our newest video we showcase 3 “Oblique” centered exercises that will help you transform those love handles into a defined lower abdomen. Why focus on “Obliques”? Performing the correct oblique exercises, improves the form, function and definition of your core muscles.

Obliques (internal / external) serve as stabilizers, and are engaged in almost every compound lifting movement and almost every physical activity. This pair of muscle is located on each side of the rectus abdominis.

External obliques run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V. You can locate them by putting your hands in your coat pocket.

  • External obliques originate at the fifth to twelfth ribs and insert into the iliac crest, the inguinal ligament, and the linea alba of the rectus abdominis.
  • The external oblique muscles allow flexion of the spine, rotation of the torso, sideways bending and compression of the abdomen.

Internal oblique muscles are a pair of deep muscles that are just below the external oblique muscles. The internal and external obliques are at right angles to each other.

  • Internal obliques attach from the lower three ribs to the linea alba and from the the inguinal ligament to the iliac crest and then to the the lower back (erector spinae).
  • The internal obliques are involved in flexing the spinal column, sideways bending, trunk rotation and compressing the abdomen.

Fitness Propelled’s: 3 Exercises to Boost Your “Oblique” Workout on the Bosu Balance Trainer

Video: https://www.youtube.com/watch?v=pwykHkwvwl0

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Sources:

  • Google Images

Shed Bra Bulge with these 6 Moves

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

As a certified personal trainer holding a strong base of female clientele, I am consistently asked how I train clientele to get rid of “Bra Bulge”. The first times I had heard this, as a naive male, I did not understand the question. After indulging myself into the term, I realized that this area between the armpits and chest just tends to be under toned and therefore, a bit flabby.  “Bra Bulge” muscle groups include the pectoralis muscles (chest), latissimus dorsi (back), triceps and biceps (upper arm), and deltoid (shoulders). When dealing with “Bra Bulge” this leads to a focused area that many female clientele want to target and tone.

So, from implementing a collection of exercises that will address this area of concern, here are my six exercises to turn “Bra Bulge” into a thing of the past.  Do each exercise for a duration of 30 seconds / repeat when only utilizing one side and complete 3 sets.

  • 1) Squat w/ triceps kickback
    • As you lower into a squat, press weights back for a kickback, then bend arms as you stand back up
      • This move works: glutes, quadriceps, triceps
  • 2) Dumbbell hammer grip rows with a bench
    • Lay flat down on your stomach on a bench, arms straight out down towards the floor, knees bent, feet flat on the ground. Hold weights in your hands. Perform a row by pulling the weights up to your ribs, forearms remaining perpendicular to the ground, squeezing your shoulder blades as hard as you can and actively opening the chest at the top of the movement. Return to base position. Repeat.
      • This move works: Latissimus dorsi, posterior deltoid, trapezius, rhomboids biceps brachii
  • 3) Hanging arm curl
    • Rest one foot, knee and hand all on the same side of a flat bench, and stand with the other foot flat on the ground. The arm that is not resting on the bench but should be hanging towards the ground, holding your weight. Make sure your spine is flat and parallel to the ground, chin tucked in, with your eyes trained on the weight. Perform a s bicep curl, bending the arm at the elbow and bringing the weight up towards your face. Pause for a second at the top of the movement, and then bring your arm back to starting position. Repeat.
      • This move works: Abs, hip flexors, and biceps
  • 4) T raises
    • Grasp a pair of dumbbells and stand tall with feet about shoulder-width apart and arms hanging down at your sides. Rotate your hands so that your palms are facing away from your body. Begin exercise by raising the dumbbells away from your sides to shoulder height so that you from a T-shape. Lower the weight back down to your sides. Repeat.
      • This move works: Trapezius, posterior deltoids, rhomboids
  • 5) Delt Raises
    • Grab a pair of dumbbells and stand with feet hip width apart, knees slightly bent. Shift your hips back as you lower your torso until you are parallel with the ground. Turn palms so they face one another, bend elbows and lift weights up to shoulder height. Repeat.
      • This move works: Posterior deltoid, lateral deltoid, levator scapulae, brachialis, biceps brachii
  • 6) Assisted pull ups with a platform
    • Step up and grasp bar with wide overhand grip. Step down onto assistance lever or platform. Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat.
      • This move works: Latissimus dorsi, teres major, lower trapezius, rhomboids, levator scapulae

It is my hopes that these 6 exercises deliver the results you have been seeking when it comes to shedding away “Bra Bulge”. Enjoy.

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Sources:

Back Workout: 6 Moves to Blast Annoying Bra Bulge – By Amy Marturana http://www.shape.com/fitness/workouts/back-workout-6-moves-blast-annoying-bra-bulge

7 exercises to get rid of Bra Bulge – Amy Marturana – http://www.youbeauty.com/body-fitness/galleries/exercises-to-get-rid-of-bra-bulge#1

 

3 Helpful Core Exercises for Runners

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

All runners would agree that having strong legs is essential for their sport, but integrating core exercises into your overall routine is a must as you look towards becoming a more competitive runner. Full body, core and hip-focused exercises are a must if you want to stay injury-free and run to your best potential (Jon-Erik Kawamoto).

In a recent study from the Journal of Strength and Conditioning Research (Gottschall et al., 2013) examined the difference between isolation-type core exercises, like crunches, and compared them to integration-type core exercises that incorporated distal trunk muscle activation, like the pushup plank with alternating knees. The researchers found greater core muscle activation during the integration-type exercises and concluded “an integrated routine that incorporates the activation of distal trunk musculature would be optimal in terms of maximizing strength, improving endurance, enhancing stability, reducing injury, and maintaining mobility.”

 Let’s get started then and integrate some of these helpful core exercises listed below into our own routine.

Exercises:

1) Superman’s

How to: Start lying face down on a matt. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 3 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Repeat about 10 to 15 repetitions with multiple sets.  

2) Russian Twists

How to: Grab a medicine ball, dumbbell, or weight plate and sit on the floor face up. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Repeat 10 – 15 repetitions, multiple sets.

3) Push-up plank with alternating knee tucks (to the abdomen)

How to: Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Repeat 10 – 15 repetitions, multiple sets.

Sources:

Four Key Core Exercises For Runners – Linzay Logan http://running.competitor.com/2014/07/injury-prevention/four-key-core-exercises-for-runners_41874/4

The Crunchless Core Workout For Runners – Jon-Erik Kawamoto – http://running.competitor.com/2014/06/training/the-crunchless-core-workout-for-runners_78042/3

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Summer’s Here and the Heat is On: Summer Shorts Workout

Summer is quickly approaching leaving many people excited about the prospect of shedding layers of cold-weather clothing. This often means exposing more skin, especially if you enjoy wearing shorts. With the goal of helping fitness seekers confidently rock those short summer shorts, Fitness Propelled trainer Geoff Rubin recommends the following additions to your workout routine. These exercises are exceptional choices for targeting the muscles that contribute to toned, shapely legs, as all three exercise movements below, will work the hips and thighs. Add them two to three times per week to a program that also includes a balanced diet and you will feel stronger and look even better in your summer shorts.

Exercise 1: Stationary Sumo Squats

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Starting Position: Stand with your feet wider than hip-width (24-36″) with your arms by your sides. Pull your shoulder blades down and back. Do not allow your low back to arch. Brace your abdominal / core muscles to stabilize your spine.

Movement: Drop into a wide-stance squat position (mechanics are similar to regular squat), lowering your body to a comfortable depth or until your thighs are parallel to the floor and your body weight rests on your heels. Feel free to position your arms where they assist you in maintaining balance. Return to starting position.

Sets / Repetitions: 3 sets of 20 repetitions

 

Exercise 2: Forward Lunge with Arm Drivers

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Step 1: Starting Position: Stand with your feet together, arms raised in front to shoulder height, and elbows straight. Pull your shoulders blades down and back without arching your low back. Brace your abdominal / core muscles to stabilize your spine.

Step 2:  Slowly lift one foot off the floor, balancing on the standing leg. Avoid any sideways tilting or swaying in your upper body and try not to move the standing foot. Hold this position briefly before stepping forward. The raised (swing) leg should contact the floor heel first, slowly shifting your body weight to the front foot. Plant the front foot firmly on the floor. Avoid any sideways tilting or swaying in your upper body and try not to move the foot.

Step 3: As you lunge forward, focus on dropping your hips downward toward the floor rather than forward. This will help control the amount of forward movement of your shinbone over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. As you lunge, bend forward at your hips, reach your arms toward the floor in front of you. Keep your back flat and elbows straight. Your hands are reaching to a point somewhat below your front knee. This increases the load on your gluteal (butt) muscle group.

Step 4: Firmly push off with your front leg, working your thigh and butt muscles, to return to your upright, starting position.

Sets / Repetitions: 3 sets of 20 repetitions (Both legs)

Exercise 3: Side Lunges

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Step 1: Starting Position: Stand with your feet parallel, hip-width apart. Your hands are in a comfortable position to help you maintain your balance during the exercise. Keep your head over your shoulder and your chin tipped and slightly upward. Shift your weight onto your heels. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back. Try to maintain these engagements throughout the exercise.

Step 2: Inhale and slowly step to the right while keeping your weight into your left heel. Both feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. The heels of both feet should stay flat on the floor. Your arms can be positioned where necessary to help maintain your balance.

Step 3: Exhale and push off firmly with your right foot, returning to starting position. Repeat the movement for the opposite side.

Sets / Repetitions: 3 sets of 20 repetitions (Both legs) 

 

Sources: ACE Exercise Library