From the Training Studio, a Word from Jasmin: Two Exercises You are Not Doing but Should

Two exercises you are not doing but should

(Not all exercises are appropriate for all.  See a trainer for a specified plan that is appropriate to your needs)

Turkish Get Up is a compound exercise which works your entire body in all three planes of motion. Turkish Get Up re-introduces developmental movement patterns (rolling, bridging, kneeling, squatting, standing) which some of us have lost due to today’s lifestyle (too much sitting and spinal flexion).

It promotes:

a) Lower body stability (knee) and mobility (ankle and hip),

b) Lumbar (lower back) spine stability

c) Thoracic spine rotation and extension,

d) Shoulder closed (“unloaded” arm) and open chain (“loaded” arm) stability;

e) Shoulder stability

f) Balance and Proprioception

g) And yes it does make you Super Strong

h) And yes it does burn a lot of calories

Kettlebell Swing is a ballistic type of exercise which purpose is maximal force production. In addition to maximal force production it develops entire posterior chain musculature (hamstrings, glutes, lower and upper back) and abdominal wall. Kettlebell swing can be also used as a conditioning exercise. If you perform it for high reps (20 or more) it will increase your heart rate and burn about 20 calories per minute, which is equivalent to running at a pace of 6:00 min/mile (10mph)

To learn how to do these 2 powerful exercises sign up for our KB class on Mon-Fri at 7am

#flashbackfridayvideo 

Small Group Training!

Sandy: Lunchtime Fitness

Hi all, it's been a while, and I’ve missed you!  

I have had some incredible opportunities to meet some of you in person, slipping into classes here and there, and all I can say is that you are ALL crushing it! 

After speaking with many people, I would have to say that the general consensus is that there just isn’t enough time in the day to squeeze a workout in, then day after day goes by of having no time, then before you know it’s been weeks since you’ve seen the gym.

Well, did you know that you could get a very effective workout during your lunch break!  It’s true!  Even if you can squeeze in 15 minutes of time, it will help keep you on track.

If you only have time to stop in at the Works for a quick workout, check out the Expresso Bikes located in the "Keiser" room at the top of the stairs from the main entrance.  They have some short, yet challenging programs you can choose from that will really get your heart pumping as you climb hills and race the other riders on the screen. 

Are you more familiar with the treadmill or the elliptical?  Do some interval training.  Warm up at a moderate pace for 5 minutes, then do 5 – 8 minutes of intervals, increasing your speed or workload for 15-20 second intervals, and for those 15-20 seconds you give it your all, then rest for the remainder of the minute before you bring it up again, at the end be sure to cool down for 2 to 5 minutes.  All in all you are just doing 5 to 8 challenging, calorie burning intervals that will keep your body burning fuel long after you are done.

Want a full body challenge?  Try rowing on the Concept Ergometer, doing the same interval load I mentioned above.  Rowing utilizes all of the muscles in your body if you pay attention to form.

Time is no excuse for falling off the exercise wagon.  You don’t need hours to get the job done!   Give yourself 15 minutes  if you’re in a crunch for time. 

Rock on my friends!