rebecca blankfield

Fitness Tip: TRX Sprinter Starts

The TRX was originally created from parachute straps by a Navy Seal named Randy Hedrick, for the purpose of staying in peak condition with limited training space.
The TRX Sprinter Starts is a combination cardio and functional strength move emphasizing the quadriceps, hamstrings, gluteal muscles and core.
1. To begin, adjust the TRX straps long so that the bottom of the strap is about 3” from the floor.
2. Turn away from the anchor point, hold the handles in front of the body with palms facing each other and place the straps under the arms.
3. Start off in a standard plank moving feet further towards the anchor point of the TRX.
Level one: Bend one knee as you bring the other foot back towards the anchor point and then return to the starting position with both legs straight.
Level two: Bend one knee and start with the other leg back towards the anchor point. Then drive the front foot into the floor as you bring the back knee up in front of the body and return to the starting position.
Level three: Bend one knee and start with the other leg back towards the anchor point. Then drive the front foot into the floor as you bring the back knee up and hop on the front foot. Then return to the starting position. (Note: The higher the knee, the more ab strengthening).
4. Switch legs after exhaustion and repeat.

Fitness Tip: TRX Power Pull

The TRX Suspension System is an effective training tool because its scale able to accommodate all fitness levels, it trains in 3-D, and it works all core all the time.
The TRX Power Pull is a unilateral movement developing rotational power and shoulder stability while strengthening the upper back and core.
1. Begin by adjusting the TRX straps to mid-length. Then put the TRX in single hand mode.
2. Stand with feet hip width apart with one hand holding the TRX handle close to the body and the other arm reaching up the strap.
3. Open up the chest as you lean back and rotate away from the anchor point of the TRX.
4. Then keeping the legs straight, rotate back as you pull the handle back to your chest and return to your starting position.
To make this more advanced, walk your feet closer to the anchor point, making the decline steeper. To modify this move, stagger the feet and keep the back leg bent.

Fitness Tip: TRX Hip Press

The TRX Hip Press targets the hamstrings, gluteal muscles, back extensors and core.
1. Begin by adjusting the TRX straps to mid-calf height.
2. Then lie on your back (supine) about 1’ away from the anchor point with knees bent at 90 degrees and heels in straps.
3. Place your arms next to your sides with palms facing up.
4. Then contract your gluteal muscles and lift your hips so that your body forms a straight line from knees to shoulders.
5. Return to your starting position and repeat.
6. Intensify this move by moving further from the TRX anchor point (still keeping knees at 90 degrees the entire time).

Fitness Tip of the Week: Kettlebell Figure 8 Wide Stance Squat

Are you looking for a move that will tone your inner thighs while tightening your booty as well?  Look no further than the Kettlebell Figure 8 Wide Stance Squat!

The wide stance position allows you to drop deeper in your squat with less pressure on your knees and lower back, and then engages and contracts the inner thighs and glute as you drive through your heels and return to a standing position.

In addition, by adding the kettlebell in a figure 8 movement between and around the outside of your legs, you will not only increase your aerobic output, but you’ll burn more calories, as well!  A win, win for low body toning and calorie burning!

 

 

Fitness Tip of the Week: Stability Ball Oblique Wall Crunch

The oblique crunch with rotation strengthens and stabilizes the core. In this move, the rectus abdominis and spinal erectors work in unison to enable movement in multiple planes. The stability ball allows for a greater range of movement which adds to the effectiveness of the move. The oblique crunch with rotation is a functional movement as it mimics many sports and everyday twisting and turning movements.

1. Begin with one hip on the stability ball and your feet spread wide at the base of a wall (bottom foot forward, top foot back).

2. Then place your fingertips near your ears with your elbows back and bend sideways over the ball.

3. Contract your oblique as you crunch sideways towards the wall.

4. At the top of the movement, rotate your torso so that it faces the wall.

5. Return to the original starting position and repeat. Be sure to work both sides equally.

Fitness Tip of the Week: Dumbbell Bridge Chest Press

The Bridge Chest Press is a combination strength move engaging the core and targeting primarily the Pectorals and Gluteal muscles.  As with any combination lifting, the Bridge Chest Press burns more calories than a chest press alone due to the additional contraction of the core and lower body muscles. 

1.    Lay supine (on your back), with feet on the floor and knees pointing to the ceiling. 

2.   Hold dumbbells in both hands (pronated grip), even with your chest and with elbows bent at 90 degrees. 

3.   Lift your hips up and contract your glutes to form a straight line from abs to knees. 

4.   Keeping your hips up, exhale as you bring the dumbbells up and in slightly over your chest, then back down to their starting position.  Head, neck, shoulders and feet remain on the floor and provide a solid base to lift medium to heavy dumbbells and build muscle mass.

 

Fitness Tip of the Week: TRX Lower Body Mountain Climber

The TRX was designed by a US Marine with parachute straps and continues to be an effective yet simple apparatus for functional strength.  The Lower Body Mountain Climber on the TRX is not only core strengthening, but also an explosive cardio move.

  1. Adjust TRX so straps are mid-calf height.
  2. Place feet in the straps.
  3. Begin in a plank position with elbows directly under the shoulder and back straight.
  4. Alternate pulling one knee in towards the chest, and releasing to starting position.

 

Kettlebell: Triple Crush

If you’re looking for an effective move to tone up your arms (biceps and triceps) and your shoulders this holiday season, then the Kettlebell Triple Crush is for you!

Kettlebells were developed in Russia in the 1700s, and are holistic in their nature as they work several muscles simultaneously.

Begin by holding the base of the kettlebell with both hands with your arms down at your sides.  Then curl the kettlebell up to your chest.  Next, push the kettlebell up into an overhead press.  Finally, hinge at the elbows to bring the kettlebell behind your head (keeping upper arms close to you head).  Then reverse the order… extend the arms overhead, bring the kettlebell to your chest and then to the starting position.  Repeat.

 

Resistance Tube: Single Arm Triceps Extension

Trying your best to hide those upper arms under long sleeves this fall?  Eliminate the jiggle with this awesome and effective move!

The single arm triceps extension with the resistance tube isolates and strengthens the triceps, making them firmer and stronger.

Once in position, be sure to keep your palm facing up, and your upper arm next to your head while hinging only at the elbow to work the triceps most effectively.

Do this exercise 2-3 times per week and let the flags do all the waving at your next parade!

 

Tricep 2

Fitness Tip of the Week – Dumbbell: Plank w/Renegade Row

The plank with Renegade row is an awesome and one of our most challenging core stability moves, combing a lat row with a plank.

Begin in a plank position with your dumbbells under your shoulders and your feet wide for balance.  Alternate your rowing arm by leading with the elbow and contracting the shoulder blade; or modify this move by rowing only one arm, or rowing on your knees or in a table position with the opposite leg extended.

Remember, full body strength cannot be obtained without first developing a strong core and the Plank with Renegade Row is one of the most effective moves for getting the job done!