Posts Tagged ‘exercise of the week

Exercise of the Week: Burpee

- September 16th, 2011
Photo by Alison Cordner

Carrie Campbell (Photo by Allison Cordner)

(Note: Today’s special guest post — featuring a video — is by uber-fit Montreal mother of two Carrie Campbell. The five-foot-two yummy mummy is sharing her fitness expertise with Keeping Fit blog readers via regular contributions.)

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Exercise of the Week: Burpee

If you played high school sports, you know the dreaded “Burpee” well. The one that your coach used to make you do repeatedly for warm-ups. As much as it tends to be loathed by most, believe me when I tell you that you can actually grow to love this exercise.
In short bursts it is one of the most effective interval workouts you can get. Cardiovascular and strength components are both challenged doing this one-move wonder.

Throw in a set of 15-25 at the end of a strength workout for an extra metabolic kick or build a 10-minute interval workout by doing 10 sets, working for 30 seconds and resting for 30 seconds. Anyway you do it … these are going to make you sweat.

Execution Points:

• Modify this exercise to make it fit your level of fitness … there is no use risking potential injury.

• Maintain a tight core on the down phase (no dropping of lower back).

• Do them for as long or as many reps as possible and aim to increase each workout.

Burpees truly are a love hate relationship but you will without question Love what they do for your body.

Remember … “Keep It Simple” — don’t over-complicate, just move.

Stay Sexy,

C2

“How Does She Do It Mom”

Find my website at: HowDoesSheDoItMom or MomFitnessMakeover

Find me on Facebook at: Carrie Campbell

Find me on Twitter at: @HDSDIMOM

Exercise of the Week: Bulgarian Split Squat

- September 9th, 2011
Photo by Alison Cordner

Carrie Campbell (Photo by Allison Cordner)

(Note: Today’s special guest post — featuring a video — is by uber-fit Montreal mother of two Carrie Campbell. The five-foot-two yummy mummy is sharing her fitness expertise with Keeping Fit blog readers via regular contributions.)

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Exercise of the Week: Bulgarian Split Squat

Tired of lunges and squats, looking for something new to add to your leg workouts? Try out the Bulgarian Split Squat, a variation on the others with the same kick to your legs and backside.

In this video you will see three different modifications to the Bulgarian Split Squat so that you can adapt it to exactly what you need for your workouts. Adding dumbbells will increase resistance, adding a hop will make it more metabolic, giving a kick to your heart. Any way you do it though, you will surely feel the burn in your legs.

Swap lunges and squats for this exercise to add a new flavour or simply add it in as an additional exercise. As for sets and reps, you can start with three sets of 10-12 reps but I am not big on “generic,” so play with what works for you. Just be sure that by the end of your set you are feeling the fatigue in your leg muscles and be sure to equally work both legs.

Execution points:

• The foot that is planted on the ground should be far enough in front that when you squat down the toe does not pass the knee.

• Push through the heel of the planted foot to bring body back up; the leg on bench is used as a stabilizer, not a mover.

• Maintain as upright an upper body as possible with shoulders back.

• Contract core as this will help with maintaining balance.

Remember “Keep It Simple … Keep It Real.”  Exercise is supposed to be enjoyable, not a brain buster.

Stay Sexy,

C2

“How Does She Do It Mom”

Find my website at: HowDoesSheDoItMom or MomFitnessMakeover

Find me on Facebook at: Carrie Campbell

Find me on Twitter at: @HDSDIMOM

Exercise of the Week: Push-up

- September 4th, 2011
MG_4497

Carrie Campbell (Photo by Allison Cordner)

(Note: Today’s special guest post — featuring a video — is by uber-fit Montreal mother of two Carrie Campbell. The five-foot-two yummy mummy is sharing her fitness expertise with Keeping Fit blog readers via regular contributions.)

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Exercise of the Week: Push-up

The good old reliable push-up has been around forever. One of the best upper body exercises that can be done anywhere, any time and I am a firm believer everyone should be able to do them.

The variations in this video progress from easiest to most challenging equipping you with your perfect match. Wall, knee, standard, single-leg, staggered, spider-man and dive-bomber push-ups will spice up any workout regardless of your fitness level.

If you already have push-ups in you workouts change them up for a more challenging option. If you are starting off from square one try all of them to find out what your starting point should be.

Experiment with sets and reps by opting one day for 3 sets of 10 and another day doing maximum reps increasing over time.

Execution points:

• keep head in line with spine

• contract core: do not allow lower back to dip

• hands are place in line with shoulders

Remember, Keep It Simple … don’t over complicate it just get out there and get moving.

Stay Sexy,

C2

“How Does She Do It Mom”

Find my website at: HowDoesSheDoItMom or MomFitnessMakeover

Find me on Facebook at: Carrie Campbell

Find me on Twitter at: @HDSDIMOM

Exercise spotlight: lunges

- January 30th, 2010

Wanna shape those quads, hamstrings, glutes and calves? Then you gotta do lunges.

Personal trainer Justin Ng demonstrates this great leg-shaping exercise:

startlunge

Lunges (start)

lungeright

Lunges (right leg)

lungeback

Lunges (back to start)

lungeleft

Lunges (left leg)

Justin’s instructions:

• Keep your head up, eyes forward, back straight and hips down.

• Step forward until your front leg is almost at a 90-degree angle, then push off the ground and alternate.

• For beginners and those with knee issues, try lunging to a raised platform such as a bench. A staircase works, too.

startbenchlunge

Lunges to bench (start)

benchright

Lunges to bench (right leg)

Justin Ng, 25, is a a personal trainer and indoor spin cycle instructor at World Health’s northwest Edmonton location.

Exercise spotlight: good ol’ squats

- January 23rd, 2010

Don’t underestimate the value of squats. The basic leg exercise is still one of the best all-around movements there is.

Justin Ng, a 25-year-old personal trainer and indoor spin cycle instructor, certainly believes in their effectiveness. Here he demonstrates a variation on the venerable exercise:

squatsidestart

Prisoner squats (start) with exercise ball

squatsidefinish

Prisoner squats (finish) with exercise ball

Justin’s instructions:

• Squatting until your butt touches the exercise ball is a good exercise for beginners and those with knee issues.

• Put your hands behind your head like a prisoner.

• When you squat down, keep your knees behind your toes.

• Keep your butt (hips) out and chest forward.

• Squeeze your shoulder blades together.

• Inhale coming down, exhale going up.

• Don’t bounce on the ball.

• The main muscle groups being worked are quadriceps, hamstrings, glutes and calves.

squatstart

Prisoner squats (start) side view

squatfinish

Prisoner squats (finish) side view

Justin Ng is a a personal trainer and indoor spin cycle instructor at World Health’s northwest Edmonton location.