Move of the Month
Posted by Eunice / Monday, June 20th, 2011
By Amanda Millward
Courtesy of Sara Flemming & Zac Nicholas
The burpee is a tremendous full-body exercise that will work every muscle in your body, including your heart and lungs. This exercise is a favorite of commandos and special ops units since the burpee by itself can provide a total body workout and be performed just about anywhere without having to take a step in any direction. To begin, stand with your feet shoulder-width apart. Drop down onto your hands and feet, and then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up. To make the move more challenging, add a vertical jump at the end.
The Burpee Challenge: Try completing as many burpees as possible in 5 minutes. Perform this burpee workout two or three times per week and strive to see how many additional burpees you can complete each time. Complete 100 in 5 minutes, and you’ve just earned the title of Gladiator!
Circuit Training: The burpee is also a great exercise to include as part of a circuit course. For example, set up a circuit course consisting of four exercises; example exercises could include the body-weight squat, push-up, jump rope and burpee. Perform each exercise for one minute, and move from one station to the next with very minimal rest (rest no longer than 15 seconds between exercises). After completing all four stations, rest for two minutes, and then perform the entire circuit again. Recommendation is to complete the entire circuit for a total of four to five times. Performing a circuit course such as this, which consists of both upper and lower body exercises, will provide you with a great cardio and resistance workout all in about 30 minutes. Go for it!
Difficulty: Moderate
Time Required: 5 minutes
Calories Burned: 27
Gunny Barker of Gladiator Fitness
gunnysarg@hotmail.com
www.gladiatorfitness.net
(July 2011)
Posted by Rebekah Lowe / Monday, May 16th, 2011
Time: Intervals of 60 Seconds.
Intensity: Moderate
Calories: 15-20 Per Interval
Need a move that will help you achieve a feel-good look in your bathing suit this summer? Look no further, the side plank will provide you with a firmer, toned and more defined body just in time for beach weather.
“The benefit of a side plank is that it strengthens your transverse abdominal muscles, which hold everything up and keep the muscles looking tight,” says Danielle Moore, personal trainer at Anytime Fitness in Alexandria.
Begin by laying on your right side. Make sure your legs are straight with your hips and feet stacked. Take your right forearm and prop yourself up so that your body creates a diagonal line. Place your left hand on your hip. Lift your hips off the floor, pull your belly button in toward the spine, and squeeze your abs. Hold for approximately 60 seconds. If 60 seconds is too much, hold for 10 seconds, rest five and repeat for a total of one minute. Be sure to keep your hips and knees off the floor while holding the position.
Lower yourself, switch sides, and begin again.
Not only will this move firm and tone the body, but shoulders, wrists, elbows and abdominal strength will be increased as well. People who frequently exercise should be able to do approximately three intervals of 60 seconds for each side.
Anytime Fitness 703-780-1436Posted by Eunice / Monday, April 18th, 2011
Courtesy of Damion Moss
Time: 2 min.
Intensity: Moderate-High
Calories: 50
Damion Moss, trainer at Washington Sports Club
703-465-2828
mysportsclub.com
(May 2011)
Posted by Eunice / Friday, March 18th, 2011
By Amanda Millward
Start by lying on a mat. Legs are extended and arms are out to form a “T.” Engage your stomach muscles. Think of pulling your stomach in to meet the back. Lift the right leg up in the air while trying to keep the left leg on the ground. If keeping the left leg on the ground is difficult, bend the knee for comfort. With the control of the stomach muscles, circle the right leg out and around and down to the starting position. Be careful that the hips do not come off of the mat. Everything should be in place, and the only part that should be moving is the right leg. Repeat on the right side seven more times. Repeat movement on the left leg. Next, start with legs extended out, bend left leg as needed. Take the right leg out , up and back down in the opposite direction of the first movement. Do this on the right seven more times. Repeat on left leg. Do this exercise once every other day for stronger stomach muscles and flexibility in the hip flexors.
Difficulty: Easy – Moderate
Time Required: 5 – 7 minutes
Calories Burned: 19
Source: Russell School of Ballet Instructor: Leslee Gearhart, 14119 Sullyfield Circle, Chantilly; 703-803-1055; www.fairfaxballet.com
(April 2011)
Posted by Eunice / Friday, February 18th, 2011
By Amara Tiebout
Courtesy of Adrien Cotton
Are you looking for a low-key exercise that works basically every muscle in the body and burns fat? You may not be aware of it, but you already know the ideal exercise to achieve these goals, and you do it every day—the squat!
“We recommend beginners use a chair behind them and touch the seat at the bottom of the exercise. An intermediate would want to add some weight, like a telephone book. An advanced exerciser may want to add a jump at the top,” suggests Adrien Cotton, co-owner of Fitness on the Run in Old Town Alexandria.
Stand with your feet hip-distance apart with your toes pointed out slightly. Keep your head looking straightforward, your midsection tight, and squat low. Maintain an upright torso by preventing your chest from tipping forward. Keep your weight on your heels and off the balls of your feet. Once your knees are fully bent, squeeze your buttocks and forcefully rise to a standing position.
For added work and intensity, pick up any weighted object and hold it at your sides, in front of you with arms fully extended or above your head. For maximum effect, Cotton encourages users to perform the squat daily starting at five rounds of 10 repetitions. Take a 30-second rest between rounds. More experienced exercisers can spend up to 30 minutes doing this move.
Time: 8-10 min.
Intensity: Medium-high
Calories: 50-100
March 2011
Posted by The Editorial Desk / Wednesday, January 26th, 2011
Strengthen your leg muscles to lose weight, build muscles or to avoid common injuries
By Amara Tiebout
Courtesy of Stephanie Miller
Calories: 60
Intensity: Moderate
Time: 5 Min.
Stephanie Miller, an IFPA drug-free professional figure competitor and personal trainer, tells us how you can get the most out of a simple workout: the squat.
Squatting is a functional move and helps you do the activities of daily living. If not performed properly it can be painful to sore knees. Too many people compensate for bad knees and bend from the waist, which can result in lower back pain. Squats are one of the most difficult exercises to perform correctly unless you actually know what you are doing.
In addition to stressing the front of the thighs, they actually work a variety of muscles throughout the entire body, including glutes, hamstrings, abdominals and lower back muscles. Squats build killer legs and help prevent injuries when done correctly. They are often used in rehabilitation for recovering from knee and other leg injuries.
The majority of weighted squat exercises use a barbell, but other types of equipment can be used. For newcomers, using the Smith Machine is a safe way to squat and can be effective because it allows more control than a free-weight squat or a squat performed using dumbbells. Nothing firms and tightens your upper legs and butt quite like squats. Squats allow you to work several muscles at once rather than isolating a single muscle, and give you the most bang for your buck.
Both beginner and advanced lifters can experience tremendous benefits from performing squats. For beginners, bodyweight squats are best for learning proper technique. Emphasis should be placed on form and developing base levels of postural stability and mobility.
Tips to remember:
• Stand with your feet almost shoulder-width apart or in a comfortable position, toes facing forward slightly out, thighs rolled out so kneecaps are in line with the second toe.
• Stick your butt out and keep your lower back slightly arched.
• Pull your abs in toward your spine. With the barbell (or hands out in front if performing a bodyweight squat) resting on your upper back and shoulders, stick your chest out so your shoulder blades go down and toward each other.
• Be sure to keep your head up and eyes up to avoid leaning forward. You should NEVER allow your knees to go over your toes. Also, never sacrifice form to lift heavier weight.
Ideally perform two warm-up sets and three-four work sets of 12-15 reps.
(February 2011)
Pushup into Rotating Side Plank
Posted by The Editorial Desk / Tuesday, January 11th, 2011
By Amara Tiebout
Photography by Jonathan Timmes
Save time on toning your upper body and core by incorporating this tried-and-true combination move, Pushup into Rotating Side Plank. It covers a lot of body territory and can be easily adjusted from medium to high intensity levels.
“It’s very time efficient, and an excellent exercise for the upper body and core,” says Caity Davis, co-owner of Fit One Studio in Old Town Alexandria.
This exercise combines a pushup with a balancing pose used in yoga. Start in a pushup position with your hands slightly wider than shoulder-width apart and rotated inward a little. Your feet and knees can either remain together (like a typical pushup), or they can be hip-distance apart. Do a pushup, then turn your entire body toward the right so you’re balancing in a side plank with your left hand on the floor. Raise your right arm into the air above your head and turn your head with your spine.
Your legs should rotate so your right foot is in front of your left foot. Pause for one to two seconds, or longer for a higher intensity workout. Then slowly and carefully rotate yourself back into the pushup position. Do another pushup, and repeat steps on your left side.
Davis recommends doing this exercise two or three days a week with two to three sets of approximately 10 repetitions. Take a 45-second break between sets.
FitOne Studio
814 N Saint Asaph St., Alexandria, VA 22314
703-548-2223
www.fitonestudio.com
Time: 5 min.
Intensity: Medium-high
Calories: 5
(January 2011)
Posted by The Editorial Desk / Tuesday, December 28th, 2010
Burn calories while undergoing total body movement
By Amara Tiebout
Courtesy of Foundation Fitness
Start with a light object; a five-pound dumbbell is recommended. Using both hands, hold the dumbbell vertically by the top end of the weight, not the handle. Stand with your feet shoulder-width apart. Your stance should be comfortable on your hips and knees. Keeping your arms and back straight, squat down holding the dumbbell between your knees. As you stand up, quickly raise the dumbbell so you’re holding it horizontally at eye level by just one end of the weight. Then slowly lower the dumbbell back to the squat position and repeat.
For maximum effect, this move could be incorporated into a strength workout, or used as warm-up for a cardio exercise. Start by doing three sets of 20 repetitions with 60-second breaks in between each set. To make it more difficult, increase the weight, sets or repetitions.
“It uses total body movement; it works your quads, hamstrings, lower back, abs, shoulders and forearms while burning a lot of calories,” says Lance LeTellier, certified personal trainer at Foundation Fitness in Arlington. “It’s very simple to do with a dumbbell, kettle bell or even a water jug or some other weighted object.”
Time: 7-10 min. Intensity: High Calories: 10-20 calories/ min.
Based on an Average Woman: Height: 5’4’’ Weight: 144
(December 2010)