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Morning Core Workout

FitSugar — Fri, 06 Feb 2009 08:00:00 -0800

So you're headed out for an early morning run. Before you start jogging away, give this quick series from ACE (American Council on Exercise) a whirl. Not only will it wake you up, but more importantly, it's a great prehab workout since it will warm up your spine and core muscles to reduce your risk of injury.

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Get It Up, Your Heart Rate That Is: Elliptical Core Workout

FitSugar — Tue, 08 Jan 2008 04:00:00 -0800

A lot of us use the Elliptical machine for major calorie burning results because it can work your arms and legs. But, don't always hold on. Letting go of the handles will allow you to work your core as you try and stay balanced. Try and go fast during this routine and only hold on to the moving handles when you are supposed to be at a Rate of Perceived Exertion (RPE) of five or greater - or the harder parts of the workout. If your elliptical has an adjustable incline, keep it at 8 through the entire workout.

00:00-05:00 Level 2, RPE 1 (warm up)
05:00-10:00 Level 8, RPE 6
10:00-15:00 Level 5, RPE 3-4
15:00-20:00 Level 9, RPE 7
20:00-25:00 Level 5, RPE 3-4
25:00-30:00 Level 10, RPE 8
30:00-35:00 Level 5, RPE 3-4
35:00-40:00 Level 2, RPE 1 (cool down)

For a less advanced version just read more. If applicable, set the incline on the elliptical to 6.

00:00-05:00 Level 1, RPE 1 (warm up)
05:00-10:00 Level 5, RPE 6
10:00-15:00 Level 2, RPE 3
15:00-20:00 Level 6, RPE 7
20:00-25:00 Level 2, RPE 3
25:00-30:00 Level 7, RPE 8
30:00-35:00 Level 2, RPE 3
35:00-40:00 Level 1, RPE 1 (cool down)

Fit's Tip: When working with your own Rate of Perceived Exertion or RPE, follow these guidelines: easy (1-3), medium (4-7) and hard (8-10).

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Cool Fitness Gadget: Danskin Core Ball Plus

FitSugar — Wed, 07 May 2008 10:00:00 -0700

I am always looking for fun ways to vary my workout routine at home that won't break the bank. Danskin's Core Ball Plus does just that.

Danskin's Core Ball Plus (starts at $35) is an exercise ball with weighted ball handles, resistance bands, and a balance ring. The balance ring provides beginner and intermediate users the benefits of a stability ball workout without dealing with wobbling and falling off the ball before you've really strengthened your core. The ring also keeps the ball in place, which means it won't roll around the house when you turn your back for just a second. I especially love that this set includes resistance bands and weighted ball handles. They really add an effective upper body workout to the ball without the use of weights. It's a great addition to your home workout and compared to most full body workout systems, it's moderately priced.

Buy it here.

Fire Fighter Workout: Part III

FitSugar — Thu, 17 Jan 2008 08:45:00 -0800

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the core/cardio portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

CORE/ABS (PART 1) Note: Repeat core/abs (part 1) and cardio circuits (part 2) consecutively, resting 30 seconds in between.

Toe taps: Lie on your stomach. Raise your body, then come to a rest on your forearms. In the plank position, lift right leg slightly above floor and bring it out about 45 degrees. Return to starting position. Alternate legs. 30 seconds.

Fire hose bridge: Start in plank, resting on your forearms. Lift right arm and bring across body, touching your left side. Return to starting position. Alternate arms. 30 seconds.

Leg raises: Lie on back with hands underneath you. Lift both legs 90 degrees. Lower and repeat. 30 seconds.

Flutter kicks: Lie on your back with hands underneath, raise legs 30 degrees, hold and kick both legs quickly. 30 seconds.

Plank: Lie on stomach. Raise your body, then come to a rest on your forearms. Keep your back straight. Hold 30 seconds.

For the cardio portion read more.

CARDIO (PART 2)

Hose push: (In lieu of a fire hose, use a 45-pound weight plate on a mat.) Place hose on floor. Get behind the hose and push it 15 to 25 yards.

Body builders: Stand with feet shoulder-width apart. Drop down to crouch position. Push legs out. Bring legs back and pop back up to starting position. 30-60 seconds.

Power mountain climb: Start in raised, push-up position. Bring right knee up to chest. As the knee comes down, bring left knee up. Do 6 sets of 10 slow climbers and 10 fast climbers.

Fire power bridges/push up walk: From a push-up position, move your right arm forward, then the left. Walk 10 yards down, 10 yards back.

Rest for 2 minutes.

Be sure to check out part one and part two of the fire fighter workout series.

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Fire Fighter Workout: Part IV

FitSugar — Mon, 21 Jan 2008 08:30:00 -0800

If you tried the fire fighter workouts I've been posting on earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the arms/abs portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

ARMS (Note: Repeat arms and core/abs (part 2) circuits consecutively)

Triceps extension: Stand on resistance band. With arms raised and elbows by your head, hold the band's handles behind your head. Raise them over your head, and then back down. 30-60 seconds.

Fire curls: Stand on resistance band with both feet, arms at sides. Bend arms at elbows and raise to shoulders. Lower. 30-60 seconds.

Lateral extensions pulse: Stand on resistance band with arms raised to the sides (palms down). Lift arms a few inches, then lower. As fast as you can for 30 seconds.

Reverse ax chop: Stand on resistance band with both feet. Hold the band in front with arms locked. Reach back over your right shoulder with both arms as if you were raising and swinging an ax. Alternate between shoulders. 60 seconds.

To see the core/abs portion read more.

CORE/ABS (PART 2)

Bicycle crunch: Lie on back with legs raised and bent. Move your legs in a bicycle motion. Alternate opposing elbows to knees. 30 seconds.

Cross-legged crunch: Lie on your back with legs raised. Cross right leg over left knee. Contract abs and bring left elbow toward right knee. 30 seconds. Alternate knees and elbows. Repeat for 30 seconds.

Upright toe touches: Lie on back. Raise legs and bring fingers as close as possible to your toes. 30-60 seconds.

Superman: Lie on stomach. Raise your arms and legs off the ground. Hold 30-60 seconds.

Side plank crunches: Lie on your right side. Raise up, using your forearm for support. Lift right knee toward your chest, and then bring it back down. 30 seconds. Alternate sides. Repeat for 30 seconds.

Hose push: See previous post. Push 25-to-35 yards, 3 to 4 reps.

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DVD Review: Shiva Rea - Creative Core Abs

FitSugar — Fri, 21 Mar 2008 04:00:00 -0700

I'm always looking for ways to sculpt and strengthen my abs without having to do crunches, so I was psyched to try Shiva Rea's Creative Core Abs ($9.99). I've loved her Yoga DVDs in the past (especially Fluid Power - Vinyasa Flow Yoga), so I had a feeling this would be just as great. Her voice is calming, her instructions are clear, and her routines are always challenging.

The DVD includes three short workouts: Water Core (10 min), Spontaneous Core (8 min), and Fire Core (10 min); you can do all three in a row, or choose which ones you want to do. The sequencing is very fluid and dance-like, so the time goes by really quickly. It definitely doesn't feel like yoga. Shiva encourages you to explore your range of motion, and even though this video was focused on the abs, the movements strengthened and stretched my upper and lower back, hips, quads, shoulders, and neck too. Cool to know that even Shiva Rea is all about the core.

If you're looking for a DVD that works your abs in a unique way you can order it here or rent it through Netflix.

A Whole New Way to Workout: Orbital 360

FitSugar — Wed, 02 May 2007 10:15:00 -0700

Feeling sick of yoga or Pilates? Is your boot camp feeling more like blah camp these days? How about trying the latest cross training gadget out there?

The Orbital 360 is the first and only 3 dimensional, adjustable, constant, consistent resistance, multi-plane, cross training apparatus that is the newest (and coolest, might I add) way to exercise. This apparatus is also the first and only Functional Core Stability device used for Stretch, Strength and Cardiovascular exercises combined and the user need never leave the machine to accomplish all three planes of movement. To me it looks like no other workout gadget I have ever seen -- Almost like some sort of contraption that you would use to steer a huge crane on a construction site. Since overuse is one of the most common exercise related injuries, the Orbital 360 prevents that by allowing the user to work all sorts of muscles rather than limiting the movements like most machines and free weights. Very cool.

I am all for a little variety in the workout program so you know I can't wait to try it out. Unfortunately for me (and everyone else who does not live in the LA area) the only class using the Orbital 360 is Crunch in LA with the Orbital 360 Rocket Workout.

To see more pics of people in class using the Orbital 360, read more

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Stand While You Dress

FitSugar — Wed, 07 Feb 2007 03:00:00 -0800

For a super-mini workout that you can do every day, try standing while you get dressed.

I know, it sounds too easy to make an impact, but standing while you get dressed forces your body to balance. This means that simply putting on your clothes will strengthen your reflexes and core muscles. Be careful and balance on one leg then the other, but imagine the extra strengthening you'll get from getting all dolled up by putting on your underwear, shirt, pants (or skirt), socks and shoes (tie them standing up). Try it out, I bet it's going to be harder than you think.

Fit's Tip: Bonus points if you put on tights, leggings or shoes with an ankle strap while standing up.

Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

Tips For Cleaning the Yard Without Breaking Your Back

FitSugar — Fri, 13 Nov 2009 14:30:53 -0800

The cool temps of Fall mean yard work for me. How about you? There are piles of fallen leaves to rake, and I also like to plant colorful flowers to brighten up the upcoming rainy Winter.

I'm sure many of you are knee-deep in yard work as well, and while it's a great way to burn some calories, you want to do it safely so you don't end up injuring your bod. Here are some tips.

Purchase a lightweight rake made out of plastic instead of metal. The plastic glides more easily on the grass compared to the metal, making less effort needed on your part.
When raking, keep your core stable and upright, and use your arms to pull the leaves toward you instead of hunching over. It'll tone your upper body and prevent pain in your back and neck.
If you have woods on your property, rake leaves into small piles that you carry away on a tarp. Don't try to pull too much at once, as that's a good way to strain a muscle. If you have to bag your leaves, bend your knees out to the sides and squat down to pick up piles instead of bending at your waist. This will work your booty and also prevent lower back pain.
If you have heavy things like tree stumps and rocks to clear off your lawn, use a wheelbarrow instead of carrying them yourself.
Bring a bottle of water outside and drink often. Even though you may not be at your gym, it's still a good workout.
Take breaks often. No need to do all three hours of lawn work at once. Do 20 minutes and then stretch for five. Also know when to call it a day. You can always do more yard work tomorrow.