Are you stopping at the gym on your way home from work or first thing in the morning? Need an idea for a workout to torch fat and provide overall strengthening? If you've got 45-60 minutes, here's a good one for you:
10 min. elliptical (level 10-14)
2-3 sets of 12 reps each:
Machine pull-ups (superset w/pull-ups)
Leg press
Reverse grip lat pulldowns (superset w/v squat)
V squats
Cable chest press (superset with sumo squat)
Dumbbell sumo squat
Kettlebell swings - 1 minute
Dips
10 minutes on treadmill
10 minutes on stepmill
Good job! Your rock!
Monday, August 31, 2009
Thursday, August 13, 2009
BLOOD DRIVE REMINDER
On Monday, August 17th from 3 - 7 p.m. the Red Cross will host the "Battle of the Badges" blood drive at Anytime Fitness! If you're not already signed up to donate, please email or call us at 214-948-6161. Donors are still needed! If you're unsure of your schedule, just stop by on Monday and see if they can fit you in. Thanks for your support!
Tuesday, August 11, 2009
Add the Element of Balance to an Exercise
Put a fresh spin on some of your exercises by introducing the element of balance. If you're at the gym, you can do this by standing on the blue side of the Bosu (that dome-shaped object in the corner by the green physio balls). The Bosu is great to use with dumbbell or cable exercises. For example, grab a pair of 10 lb dumbbells and stand on the blue side of the Bosu. When you feel steady, lift the dumbbells to your shoulders and begin doing shoulder presses. Feel your stabilizer muscles and core adjust to keep you steady. A few other effective upper body exercises are as follows: bicep curls, rows, upright rows, and shoulder raises.
To really feel the balance factor, do some lower body db exercises, too: squats, straight-leg deadlifts, and lunges (plant your front foot on the Bosu as you step forward).
If you're at home or someone else is using the Bosu, another great alternative is to do the upper body exercises above while standing on one leg. Lift one knee out in front of you and hold your thigh parallel to the ground, if possible. Then continue with your curls, shoulder presses, etc. Do 6-8 reps, then switch legs. You'll feel the stabilizer muscles around your ankle and knee working to keep you steady, but by tightening your abs simultaneously, you'll also engage your core and feel it assisting you, as well.
This is a great way to get more out of some traditional exercises. You don't want to do this on a day you are lifting for sheer strength, but it's great for developing balance, coordination, and muscular endurance on other days!
To really feel the balance factor, do some lower body db exercises, too: squats, straight-leg deadlifts, and lunges (plant your front foot on the Bosu as you step forward).
If you're at home or someone else is using the Bosu, another great alternative is to do the upper body exercises above while standing on one leg. Lift one knee out in front of you and hold your thigh parallel to the ground, if possible. Then continue with your curls, shoulder presses, etc. Do 6-8 reps, then switch legs. You'll feel the stabilizer muscles around your ankle and knee working to keep you steady, but by tightening your abs simultaneously, you'll also engage your core and feel it assisting you, as well.
This is a great way to get more out of some traditional exercises. You don't want to do this on a day you are lifting for sheer strength, but it's great for developing balance, coordination, and muscular endurance on other days!
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