Find helpful tips, how-to videos and my exercise of the week.

Exercise of the Week: Full Body Workout Using Stairs
No more excuses that you can’t get to the gym! These four exercises will give you a full body workout in the comfort of your own home using nothing but a step platform OR your stairs. Watch the video and get started today.

Exercise of the Week: Hammer Squat Curls
This week I will be showing you a squat, hammer curl, shoulder press combination. This exercise targets multiple muscle groups of the body. It engages the calf muscles, quads, hamstrings, glutes, abdominals, back muscles, triceps, biceps, deltoids, trapezius and the rhomboids (that’s a lot of coverage in one exercise).

Exercise of the Week: Forward Lunge
Forward lunges are another great exercise that can be done at home while you’re watching TV, in a hotel room if you are traveling, and even when you are playing outside with your kids. Watch my video to learn correct forward lunge form and how to add the challenge modifications to your lunge routine.

Exercise of the Week: Triceps Dips
Triceps dips are a compound exercise. They work almost every major upper body muscle group and engage your core. Triceps dips are another exercise that can be done at home or while traveling without the need for a gym. You can use a the floor, a sturdy chair, or a bench. Watch a demonstration on how to do a triceps dip.

Exercise of the Week: Push Ups
The Push up has a reputation as a great upper body exercise, but is is also a great total body exercise that challenges your core. Watch this videoto learn how you can perfect your push-up.

Exercise of the Week: Side Plank
T he side plank is another great exercise that works multiple muscle groups and can be done at home or while traveling. It an help to improve core stability which makes you less prone to injury while lifting heavy objects or while twisting your body. Watch this video on how to do a side plank.

Exercise of the Week: Monster and Lateral Band Walk
This exercise helps to increase hip stability and strengthens both the adductors and gludious medius. It also increases the stability of the knee joint. Be sure to hold in your TVA for added stability and control. Here is how to do a monster and lateral band walk. 

Exercise of the Week: Kettlebell Shoulder Swing
The shoulder swing combines both acceleration and deceleration which both requires a lot of control. This exercise is good for both strength and cardio and can provide maximum results in a short amount of time. This is a standard kettlebell movement and is a full body multi-type exercise.

Exercise of the Week: Plank
The Plank is a great all-around exercise that can help to provide strength and stability to your core. So many muscles and muscle groups are worked while doing a plank and it is another great exercise that you can do at home, when you are travelling or even in the evening as you relax in front of the television. Here is a great example of how to do the perfect plank.

Exercise of the Week: Reverse Fly or Rear Delt Row
The reverse fly, or rear delt row targets the posterior and lateral deltiod muscles, the mid-trapezius and the rhomboids, which are located in between your shoulder blades. Watch this tutorial on how to do a reverse fly or rear delt row.

Exercise of the Week: Squats
Another great exercise that can be done anywhere is the squat. Squats can be done with or without weights. Squats not only engage your quads, hamstrings and calf muscles, but also your abdominal, back and glute muscles–all of which are part of your core. Here is a great example of a squat.

Exercise of the Week: Alternating Arm and Leg Lifts
The alternating arm/leg lift is another great exercise to help you strengthen your core. By simultaneously engaging the TVA, lats, shoulders and abs, you will gain both strength and stability. This exercise is shown at the beginner, intermediate and expert levels. Start off your alternating arm and leg lifts slow and as you continue to gain strength, you can advance to the more challenging version.

Exercise of the Week: Transverse Abdominis Contraction (TVA)
Your Transverse Abdominis (TVA) is the deepest muscle of your abdominal wall. It is also the major stabilizer for your lower back. Strengthening your TVA is one of the most important steps to help you meet your fitness goals. The TVA Contraction in the video below is a great way to engage your core.

12 Days of Fitness

 

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