Fitness Friday

Wouldn't you love to have the body of Brooke Burke? Ever wonder what she does for work outs? Turns out she does more than walk around in those Skechers commercials. This mother of 4 is as devoted to her family as she her 5 day a week workouts. Brooke does  Pilates on the reformer 3 times per week along with hour long cardio interval weight training with her trainer.  Here are a few moves she does to keep her body toned. Try them out at home!

Crisscross Lunge

Targets butt, legs

• Stand with feet hip-width apart, elbows bent, hands clasped in front of chest.
• Cross right leg behind left, stepping right foot out to left, and then bend both knees about 90 degrees to lower into a curtsy.
• Return to start; switch legs and repeat.
• Do 20 reps, alternating sides. Do 4 sets.

Cheek to Cheek

Targets abs, obliques

• Start in plank position, balancing on floor on forearms and toes, a straight line from head to heels.
• Keeping shoulders level, twist midsection to lower left hip toward floor; touch floor if possible.
• Return to plank and then lower right hip to floor.
• Do 20 reps, alternating sides. Do 4 sets.

Swimmer Squat

Targets back, abs, butt, legs

• Stand with feet shoulder-width apart, arms by sides.
• Lower into a deep squat.
• As you stand, lift extended right leg behind you and hinge at hips, reaching left arm forward so that body forms a straight line from left hand to right foot, as close to parallel to floor as possible.
• Return to start.
• Do 20 reps, alternating sides. Do 4 sets.

Atlas

Targets shoulders, triceps

• Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell in each hand, palms up, with elbows bent by ribs and forearms pointing diagonally up out to sides.

Dead Bug

Targets abs, obliques

• Lie faceup on floor with arms extended behind head, knees bent 90 degrees with feet raised, shins parallel to floor.
• Crunch up and hold position throughout as you bring left arm forward to reach toward toes and extend left leg.
• Switch sides and repeat.
• Do 20 reps, alternating sides. Do 4 sets.

*Workout taken from Fitness Magazine

Fitness Friday

New Years Eve is right around the corner and likely you'll be slipping into something that shows off your arms and shoulders. The featured workout this Friday will help you to sculpt and tone your upper body by focusing on the muscles of the shoulders.

• Why? Shapely shoulders can help give the appearance of a slimmer waist and more proportionate hip width. Also, they give you the strength necessary to perform simple everyday tasks such as carrying groceries, and provide help to improved posture.
  
• The deltoids, the muscles of the shoulders, can be divided into three major groups: anterior (front), posterior (back), and lateral (side).  These five exercise target each groups as well as the muscles of the chest, biceps, and triceps as stabilizing muscles. 

• Try this workout today and get strapless-dress ready by NYE!

Overhead Shoulder Press

Stand up straight, facing forward and keeping your core tight. Start with dumbbells in your hands and raise your arms so that your hands are on opposite sides of your head, elbows bent at 90° angles and in line with your shoulders.


With palms facing forward, raise your arms overhead without straightening them out completely (never stiffen your joints). Hold for a second, then slowly return to the starting position. Repeat.


Weight: 5-10 lbs.
Sets: 2
Reps: 12

Front raise
Stand facing forward with arms by your sides. With dumbbells in hand, palms facing your legs, contract your core and lift one arm in front of your body, turning your palm toward the floor as your hand becomes parallel to it.


Pause for a second and slowly lower your arm back to the starting position, making sure that your palm faces your thigh. Alternate with the other arm.


Weight: 3-5 lbs.
Sets: 2
Reps: 12

Lateral raise
Stand facing forward with arms by your sides, palms facing your legs. With a dumbbell in your left hand, contract your core and squeeze your shoulder and lift your arm out to the side until it is parallel to the floor, remembering not to stiffen you elbow.


Tip: place your hand at an angle at the top so that your thumb points toward the floor and your pinky is up in the air. Pause at the top, before slowly returning to the starting position. Complete the set with your right arm before moving onto the left.


Weight: 3-5 lbs.
Set: 2
Reps: 12

Upright Row

Grasp dumbbells and stand with palms facing front of thighs. Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

Weight: 5-10 lbs.
Set: 2
Reps: 12

Push Up

Lie on the floor, head facing down, with hands slightly wider than shoulder width apart. Bend knees and raise body up off floor by extend arms with body straight.  Keeping body straight and knees bent, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Sets: 3
Reps: 15

Fitness Friday

The weather outside is frightful, but that doesn't mean you have to miss your Friday workout!

• Who wouldn't want the long, lean sculpted legs of a Rockette dancer? These ladies train by doing lots and lots of lunges, squats and kicks in addition other strength training exercise in order to prepare for the six  shows a days they perform during the months of November through January.  This workout was designed by Melinda Farrell, assistant choreographer for the Radio City Christmas Spectacular. It combines both strength and cardio moves to get your heart rate up while you tone those gams!

Bottoms Up

WORKS: LEGSStand with feet shoulder-width apart and knees bent. Bend forward from hips and place elbows on knees with palms together (A).

Straighten legs (B), then bend knees.

Reps: 10

Curtsy Squat

WORKS: LEGS, BUTT, AND COREStand with feet hip-width apart and elbows bent, hands clasped in front of chest. Step right foot back and to the left, and squat (A). Rise up as you lift right knee to hip height in front of you, toes pointed and touching left knee, and extend arms out to sides (B). Return to starting position.
Do 12 reps; switch sides to complete set.

Élevé

WORKS: LEGSStand with heels together and toes turned out, and place hands on hips with fingers pointing toward floor. Lift your heels, rising up onto the balls of your feet [shown]. Lower to starting position. Do 8 reps, then jump feet out to shoulder width, feet parallel. Rise up onto balls of feet and lower.

 

Reps: 8 reps

Eye-High Kick

WORKS: LEGS AND COREStand with feet together, knees slightly bent, and place hands on hips with fingers pointing toward floor (A). Jump up as you kick left leg high, toes pointed (B). Return to starting position and immediately repeat on opposite side to complete 1 rep.
Reps: 8

Flex-Foot Tendue

WORKS: LEGS AND BUTTTie a resistance band just above your ankles, and stand with feet together and hands on hips, fingers pointing toward floor. Extend right leg in front of you, foot flexed (A). Then bring it to the right (B), and finally, behind you. Reverse motion to return to starting position to complete 1 rep. Do 10 reps, then switch legs to complete set.

*workout taken from Shape magazine

Fitness Friday

This Friday, I want to share a resistance workout that can be done right in your very own home with one lightweight piece of equipment. 

• Resistance bands cost between $10-$20 dollars and are one of the most versatile training tools you can invest in to tone your entire body
• They're portable, so you can take them with you when you travel to get a quick work out in the comfort of your own hotel room
• Resistance bands are easy to use and provide a great workout for all levels of fitness

Here is a simple beginner level workout that tones upper and lower body.  You can adjust the level of difficulty by purchasing a tighter band or by following the modifications listed below.


Upper Body
Do (2) sets of 12 repetitions of each of the follow exercises:

• Bicep curls (see model in orange for demo)
• Keeping elbows tight to your sides, drive the wrists upward toward the shoulder in a slow, resisted motion
• Level I- one foot
• Level II- two feet
• Level III- two feet, hip width apart

• Overhead Tricep extension (see model in red  for demo)

• Grabbing band with both hands, wrap band around wrists to create a shorter band with appropriate resistance
• Bring both hands behind your back. Bending at the elbows, keep one arm low and close to your back while bringing the other up overhead and bent at the elbow
• Keeping your shoulder steady and your arm tight close in toward your ear, slowly extend your wrist upward until the arm is straight overhead

• Lat Pull Down (See model in white)
• Begin with band overhead, arms slightly further than shoulder width apart
• You may want to wrap the band around your wrists once or twice to create more reistance
• Keeping the shoulders steady and the wrists strong, slowly increase the distance between your hand while bringing the band down towards the chest, finishing with the band stretched with your arms fully extended

• Chest Press (see purple for demo)
• Loop band around a sturdy object or around your back
• Adjust your resistance by wrapping the band around your wrists, decreasing the lenght of the band and creating more tension
• Keeping your wrists strong, slowly press forward and entend the arms while bringing the hands closer together. Maintain a slight bend at the elbow

Lower Body
Do (2) sets of 12 repetition of each of the follow exercises:

• Outer Thigh hip abduction (see model in green)
• Stand with both feet on top of band, lift on leg up while balancing on the opposite leg
• Concentrate on extending the outside of the foot up towards the ceiling in a slow, controlled motion

• Hamstring curls (see model in pink)

• Loop handle of resistance band around one foot and step on the other end of the band with opposite foot
• Adjust resistance by dreasing the length of the band
• Focus on driving the heel of the foot backwards and pushing through the back of the legs and glutes

• Resisted Squats (See light blue)

• Begin with both feet inside the band
• Level I- feet close together
• Level II- feet shoulder width apart
• Bending at the knees, slowly squat down focusing on driving the glutes back like you are sitting in a chair

• Glute Kick-backs (See model in red below)
• Come down onto all fours, keeping the hands in line with you shoulders
• Loop band around one foot and grab handles
• Balancing on all fours, concentrate on extending the one leg out straight, pushing through the glutes

Fitness Friday

Happy Friday!

One of my favorite things about fall in addition to the cooler weather is Football season.  In the spirit of America's real favorite pass time (sorry Rangers), I've listed a workout below that involves interval training that you can do outside at the football stadium nearest you. 

If you live in the DFW area, head over to the SMU soccer field- it's a great place to run sprints and bleachers!





Stadium Workout:
- Warm up, 2 laps light jogging
- 4 x 50 yard sprints (jog into this and pick up speed every 5 yards) rest 1 min.
- 5 x stadiums (walk every step and walk down, rest 45sec) * 30 steps
- 5 x stadiums (walk every other step and walk down, rest 45 sec)
- 10 x stadiums (run every step up and walk down, rest 45 sec)
- 10 x stadiums (run every other step up and walk down, rest 45 sec)
- Cool down, 2 laps light jog and stretch

• Example of how workout should be interpreted:
• 2 laps warm up
• Sprint 50 yards, and rest for 1 min--Repeat 4 times.
• 1 stadium set = 30 rows of bleachers or 30 steps
• Walk up stadiums and walk down 
• Rest for 45 seconds, repeat for a total of 5 times