Sample Workouts

5 Exercises For Spring

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Spring is here and it is time for a tune-up by making sure your body is ready for a great workout that yields results. Here are 5 must-do exercises that really drive your body to increase metabolic rate and reduce body fat. Most of these exercises are done with a step, however you can do them without a step too!

1. Step-Ups: Use a step or platform that is about 4-6 inches high. Stand with your feet hip-width apart and jump onto the step or platform at least 15 times. Repeat after walking around the platform in a complete circle.

2. Squats: Stand with your feet hip-width apart and place your arms to your side. Pretend there is a chair behind you and almost sit bringing your arms out in front keeping your back flat and abdominal muscles pulled in.

3. Push-ups: Begin on your knees or feet and place your hands shoulder-width apart on the step or platform. Inhale as you lower your body to the step and exhale as you push yourself up. Repeat for 15 repetitions.

4. Tricep Dips: Sit with your back to the step and place your hands behind you on the step. Lift and lower your body using your tricep muscles to do the work keeping your elbows in line with your wrists. Repeat 12 times.

5. Lunges: Stand with one foot on the step and place your other foot behind you so that your front knee is over your heel. Lower your body keeping your shoulders in line with your hips at least 12 times for each leg. Repeat on the other leg.

The key to getting results with this quick workout is doing all the moves back to back without any rest. It will spike your metabolism, burn fat and help you to continue to burn calories even hours after your workout. Aim for doing this workout at least twice a week. On the other days, go for a walk, take a yoga class or go for a bike ride. Light activity is a great way to incorporate some sort of exercise every single day.

To Happy, Healthy Living!
InCharge Fitness Team

Source: www.fitday.com

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Close-Arm Wall Pushups

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This is a great exercise to target your chest, shoulders and triceps. Wall pushups are also a good alternative for those who are unable to do regular pushups on the floor. This will help you build your arm strength!
 
Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).

Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.

EXHALE: Straighten arms and return to starting position to complete one rep.

Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.

Try doing 3 sets of 10 taking a break between each set.

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How to burn more calories after your workout!

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We’ve always heard that the positive benefits of physical activity continue long after your workout session is over. More energy, less stress and those “feel good” endorphins are some of the immediate effects. But what about the mysterious “afterburn” that a lot of people talk about? Do you really continue burning more calories after the workout, or is it really just during the workout that matters? A new study finds that it’s possible to burn more calories throughout the day–in fact, up to 14 hours later. The study, published in the journal Medicine and Science in Sports and Exercise, took 10 healthy males and examined their energy expenditure under two different sets of conditions. “During the first session, participants were mostly inactive, but they stood and stretched for two minutes every hour. They could also perform everyday tasks, such as washing their hands and brushing their teeth, as needed. During the second session, participants followed the same routine, but then cycled vigorously for 45 minutes.” Researchers found that participants burned 190 additional calories while at rest throughout the day after vigorous exercise (defined in the study as a 73% max heart rate), compared to when they did no activity. The increased calorie burn lasted for over 14 hours–and continued even into the first few hours of sleeping. This is the first study to use a metabolic chamber (a highly controlled environment) to estimate calorie burned after vigorous physical activity. The number of calories each person burns during–and after–a workout will vary. It depends on many factors: gender, age, genetics, type of workout, etc. But it’s something to keep in mind as you weigh the benefits of exercise, and whether or not the time and effort is worthwhile. I think exercise is a key component of any healthy lifestyle, regardless of how much exercise you can do or how intense it is. Previous studies have also shown that your body’s metabolism stays revved after a workout and that generally, the more intense the workout is, the greater the post-workout “afterburn” will be. This study just gives one more reason to get off of the couch and get moving–no matter how much or how little time you have!

Sparkpeople.com

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Straight-Armed Side Plank

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Starting Position

Begin by sitting on your right hip with your legs stacked to your left, your right arm straight, and your right hand on a balance board, placed directly underneath your right shoulder (not pictured). With legs and feet stacked, slowly lift your right hip away from the floor, keeping the right arm straight and extending both legs to balance in a side plank position (pictured).

Action

Breathe steadily as you hold the side plank position for 15-30 seconds, keeping your abs engaged and the right side of your waist pulled away from the floor at all times. For added intensity, extend your left arm up toward the ceiling (pictured). Gradually work your way up to holding the plank for 1-3 minutes for an isometric core challenge. Repeat on opposite side.

Special Instructions

Hold your body as still as possible and try to keep the balance board steady, too. Remember to breathe. Try to square your chest and shoulders with the front of the room, keeping your body in one plane. To decrease intensity, place left hand on the hip instead of extending it (not pictured).

Make it easier: Instead of stacking your legs and feet, stagger one leg in front of the other.

Muscles Worked: Abs, Obliques

http://www.sparkpeople.com/resource/exercises.asp?exercise=343

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Work Your Core

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Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.

Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.

Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities.

The Core Benefits
The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere.

Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises.

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises.

Leg Press
Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand.

Abdominal Crunch
Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=428&page=2

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New Workout!!

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Ciruit 1:

10 Jump Squats

10 Sumo Jumps

20 Pushups

REPEAT 3 TIMES

Circuit 2:

10 Iso bicep curls each arm separate 10-15 lb dumbbells

10 Bench pec fly 10 -15 lb dumbbells

REPEAT 3 TIMES

Ab Circuit:

40 Crunch Pulse

20 Side Crunch on each side

REPEAT 3 TIMES

DO ABOVE 3 DAYS THIS WEEK!

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Workout of the Week

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Tricep/Back/Shoulder Workout for the
week of 5-23-11

Some of the exercises in this circuit are set up for the equipment that we have at InCharge Fitness. Please leave us a comment if you have any questions.

Circuit 1:

3 sets 10 lunge jumps

3 sets 20 double kickbacks 5-15lb dumbells

3 sets 10 shoulder press twists 10-20 lb dumbbells

3 sets 10 lat pulldown 20-100lbs

 

Circuit 2:

3 sets 10 leg extension 45-100 lbs

3 sets 15 bench dips

3 sets 10 row machine with 20-80 lbs

 

Ab Circuit:

3 sets 20 Upper Ab Machine 10-50 lbs

3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-23-11

 

Circuit 1:

3 sets 10 hall jumps

3 sets 10 bench push-up

3 sets 10 3-way bicep curl 10-15lb dumbbells

 

Circuit 2:

3 sets 10 squats on smith machine bar only-50lbs

3 sets 10 reverse lat pulldown 20-100lbs

3 sets 10 suicide 7’s bicep curl 10-20lbs

 

Ab Circuit:

3 sets 40 basic crunch

3 sets 20 leg roll

3 set 15 side crunch on each side


To Happy, Healthy Living!

Amy Dubray

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