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Archive for the ‘Fitness Tips’ Category

Here’s a different way to do a kettle bell clean.  Start out by holding a kettle bell in your right hand.  Tighten up your abs as you sit down on the floor with your legs straightened and placed in the shape of a V.  Keep your abs, glutes and thighs tight as you lift the weight up to your shoulder.  Now bend at the waist to lower the weight back to the floor.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Here is an alternative to a traditional rowing exercise.  Begin the exercise by placing your right foot on a bosu ball, about five feet in front of your left foot.  Bend your right knee as you keep your left leg straight.  Holding a kettle bell in your left hand, squeeze your abs tight.  Bend over at the waist to let your right forearm rest on your right thigh.  Now raise the weight to your shoulder and then lower it towards the floor again.  Repeat for 2 sets of 10 repetitions (on each arm).

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The seated one arm row can be done on a bosu ball.  Begin by holding a kettle bell in your right hand.  Clench your abs and carefully sit down on a bosu ball with your feet placed shoulders width apart.  Let the weight drop towards the ground as you keep your arm straight.  Now bend at the elbow to lift the weight up to your chest.  Your elbow will extend to the side as you lift.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm).

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Here’s an ab exercise that can be done on an 8” inflatable ball.  Begin by sitting on the floor.  Place the ball at the small of your back.  Lift your legs so that they are bent at the knees.  Your lower legs should be parallel to the ground.  Your arms should be straight at your sides and resting on the ground, pointing in the same direction as your legs.  Bring your left leg down and touch your toe to the floor.  Lift it back to meet the other leg.  Now bring your right leg down and touch your toe to the floor, then lift it back to meet the other leg.  Repeat this pattern for 2 sets of 12 repetitions (6 on each side).

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To do this type of crunch on an 8” inflatable ball, begin by sitting on the floor.  Place the ball at the small of your back.  Your legs should be bent at the knees and your feet should be placed flat on the floor.  Bend your arms and keep your forearms parallel to your body.  Keep your abs tight and push your right elbow back as you lower your torso until it is at a 45 degree angle with the floor.  Lift up and then lower yourself back again, pushing your left elbow back.  Repeat the motion for 3 sets of 15 repetitions.

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To do the altered downward dog exercise on the foam roller, begin by standing straight, with your abs tight.  Place the roller, horizontally, on the floor a few feet in front of you.  Make sure that your abs and glutes are tight.  Keep your legs and arms straight throughout the exercise.  Bend at the waist to place your hands on the roller.  Move your feet backward a couple of feet and then lift your right leg until it is parallel to the ground.  Hold for 20 seconds.  Lower your leg and lift the left leg in the same way.  Hold for 20 seconds.  Now move your feet closer to the roller and clench your abs to roll up.  Repeat the movement for 2 sets.

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To do a hamstring exercise on the foam roller, begin by sitting down on the ground.  Keep your back nice and straight.  Straighten your legs and rest the back of both of your thighs on the roller.  Use your arms to lift your body just a few inches off of the floor.  Do not let your feet touch the ground as you push forward and backward over the roller for 20 seconds.  Lower your body to the ground again and rest.

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Try this standing stretch for your chest, shoulders and even your hamstrings.  Begin the stretch by standing with your feet about 6 feet apart, depending on your height.  Make sure your back is straight and your abs are tight as you join your hands together behind your back.  Keep your legs straight as you lower your torso and raise your joined hands about a foot from your back.  Your torso should be at a 45 degree angle with the floor.  Hold the stretch for 30 seconds. 

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Try out the standing quad stretch instead.  Begin your stretch by standing straight with your feet shoulders width apart.  Make sure that your abs are tight.  Your arms should be at your sides.  Now bend your right knee and bring your right leg up behind you.  Grab your right ankle with your right hand and pull until your right thigh is parallel to your left thigh.  Hold the stretch for 30 seconds.  Switch legs and repeat the stretch on the opposite side of the body.

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Workout your legs while watching the TV.  Just lay in the bed or on the couch in front of your television.  Don’t forget to tighten up your abs so you won’t hurt your lower back and keep them tight the whole time you are extending your legs.  While lying on your back with your abs tight lift one leg up to a 45 degree angle, keeping the other leg straight.  Bring your leg back down.  Repeat for 3 sets of 12 on each leg.