Wednesday, March 9, 2011

Mixing It Up on the Treadmill

Are you bored with running on the treadmill during the winter? I know sometimes I feel like I have "exercise ADD" when I'm on the treadmill. Here's an easy way to change up your workout if you're doing a 30 minute run:

3 min. warm-up walk @ 3.5-4.0
5 min. jog @ 5.5-6.5
2 min. jog @ 5.0-6.0 with a 3.0 incline

5 min. run @6.0-6.8
1 min. each side shuffles @ 3.5-4.0
3 min. jog @ 5.0 with 5.0 incline

5 min. run @ 6.0-7.0
1 min. each side shuffles @ 3.5-3.8 with 1.0 incline
3 min. sprint 7.0-8.0

Friday, March 4, 2011

The Stability Ball

More Than Just For Crunches

Many people forget that you can use the stability ball for doing more than crunches. It's a great add on to any workout if you have the proper core strength it takes for control. Here are some exercises that I use on a regular basis with clients:

1) Dumbell Chest Fly: Head should rest comfortably on the ball, hips stay up with the glutes squeezed. Do 3 sets of 10-15 reps. Muscles worked: Chest, biceps, and core.

ballfly1 ballfly2

2) Dumbell Tricep Extension: Again, head should be resting comfortably on the ball aligned with the curve of your cervical spine (neck), glutes are squeezed. Arms will bend to 90 degrees and come to full extension. Do 3 sets of 10-15 reps. Muscles worked: Triceps and core.

balltri1 balltri2

3) Prone Hip Extension: This is code for booty burner! Start on your stomach on the ball. One leg will be extended and the other leg that you will be working is bent to 90 degrees. Slowly lift the leg a few inches up using your glute (be sure not to feel it too much in the hamstring). Do 3 sets of 15-25 reps. Repeat on other side. Muscles worked: Glutes, hamstrings, and core.

ballglute2 ballglute3

4) Inner Thigh Leg Extension: Attention adductors! It's all about maintaining the squeeze of the feet against the ball with this exercise. Laying on the floor with your feet firmly pressing against the ball, bend your knees to 90 degrees of flexion and then straighten them all the way up to the ceiling using those quadriceps for full extension. Do 3 sets of 15-25 repetitions. Muscles worked:

Adductors, quadriceps, and core.
ballquadext1 ballquadext2

5) Leg Curl: Laying on the ground, place your heels on the ball with your legs fully extended and hips lifted up off the ground (similar to a bridge position). Keeping your feet on the ball, flex your knees to 90 degrees and extend back to your starting position. Do 3 sets of 15-20 reps. Muscles worked: Hamstrings, glutes, and core.