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My Favorite Exercise: The Pull-up

Team - Pull-ups are always challenging and I use them in most of my upper body workouts. To perform this exercise, you will grab a sturdy bar and pull yourself to the top so you can see over the bar.  They're challenging because you're using your bodyweight to perform each repetition.

A pull-up is an exercise that engages a lot of the muscles in your back and shoulders.  It mainly targets the latissimus dorsi.  Surrounding muscles also engaged include the brachialis, brachioradialis, deltoids, rhomboids, trapezius, pectoralis minor and major.

The pull-up is a very versatile exercise.  You have several options available: close-grip, wide-grip, and/or underhand-grip. If those options are too difficult, you can also use a resistance band or TRX to mimic the same movements.

The versatility makes this exercise a complete success.  No matter your age, height, weight, or fitness level, you will be able to perform a pull-up. 

Here's how I use the pull-up: Superset them with Pushups

• 10 Pull-ups followed by 10 pushups, immediately to
• 9 pull-ups followed by 9 pushups, then 
• 8 pull-ups and 8 pushups...continure this patter to 1 repetition each

Please note, this exercise can be challenging, so remember to breathe throughout the entire set.

Can you do pull-ups? Or do you use the bands? Comment and share it!

Boot camp drill for Group Fitness Class - Jonathon's Combo

Team - Today's combo is perfect for any boot camp style class.  My combo combines three exercies and a sprint (jog/walk for a modification) for high intensity training.  Feel free to use cones or any kind of marker in class to seperate the class into thirds.  Now, pick three exercises.  Before the class starts, go over each exercise with the class.

For example, here are my exercises :
1. Butt Kicks - jogging with heels coming toward your bottom
2. High Knees - knees pull up toward the chest, but chest does not fall
3. Lunges - front knee of the ankle, not the toe, dropping the back knee down to the ground
4. Sprints - can be a jog/walk

Next, prep the class.  Let them know your expectations. "We will continue this cycle for three minutes.  In three minutes, I expect at least 10 cycles.  If you reach 10, challenge yourself and try 15."

Cleary point out each marker.  "You will bring your knees up here, lunge here..." and etc.

Although you cannot tell by looking at the picture, there is about 20-30 feet between each point.

Make sure you give them updates. "You're 1 minute in....2 minutes in....30 seconds left..." Hear rates will be racing at the end of three minutes so the class will need to keep moving.

Try this same exercise at the park with friends.  Pick three bushes/light posts, three exercises and start your timer on your iPhone.  It's fun and super easy!

What exercises would you use? I love new ideas, please comment and share!

Skier Drill for Cardio Class

Team - your drill/exercise for today is called a Skier. Familiarize yourself with this move because we'll use this tomorrow for our Saturday workout. Use this for a cardio boosting break or an interval class.

Low Impact:

1. One foot touches back while front foot is planted on the ground with both arms in the air
2. Bring arms down and the back leg comes in
3. Switch legs (touch the other toe back) and bring your arms up

Keep in mind this is a lower option, you are stepping each toe back while hands are moving.

Continue this motion for one minute - challenge yourself and try the high impact movement below.

High Impact:

1. Start with one arm in front and opposite leg to the back
2. Both feet are touching while they are on the ground
3. Jump and switch positions - hands switch as well

Keep in mind that with this high impact option, your feel are either on the ground of in the air. As soon as the feet touch, switch the movement and the hands.

Repeat this motion for a minute - as fast or as slow as possible.

Try combining this for a 32 count combo template for class:

Skier Combo:

8x - counts 1-16 - switch legs at high impact option
4x - counts 17-32 - switch legs (hold for two counts - and switch
8x - counts 1-16 - jumping jacks out and in
4x - counts 15-32 - jumping jacks (out for two and in for two)

8x - counts 1-16 - switch legs at high impact option
4x - counts 17-32 - switch legs (hold for two counts - and switch
8x - counts 1-16 - jumping jacks out and in
4x - counts 15-32 - jumping jacks (out for two and in for two)

It's fun, it's easy, and it's exhausting!  Look for your Saturday workout tomorrow afternoon featuring this exercise.

Bicep Curl - the correct way!

Team - Let's talk about a standard exercise when it comes to a basic workout routine: a bicep curl.  I will also talk through a few pointers on the correct way to target the bicep brachii muscle. (we might even hit the brachoradialis, the brachialis and maybe the deltoid in the shoulder)

It can be simple and easy, but there are a few precautions we will want to take both in and out of the class setting. This biceps curl explanation will be performed with the palms supinated (facing upwards).

Set the stage: Grab a medium set of hand weights for this explanation and "while keeping a light grip on your hand weights - not like you're riding a roller coaster - let your shoulders rest down and back and lock your elbows on each side of your your torso."

Now stand tall and plant your feet to the ground, about shoulder width apart. Hips stay up and under to align with the rest of your body.  As shown on the left picture below, if your back is arching (bottom and belly stick out) stagger your stance and tuck your hips up and under - still imagine yourself standing tall with complete body alignment.

Left: incorrect Right: correct posture

Still having trouble? Keep those palms pointed outward and instead of letting your elbows rest on your side, place them against the wall and perform your bicep curl. Keep a soft bend in your elbow at all times, never fully extend the arm.

Wall assisted bicep curl

Top things to remember when performing a bicep curl:

• "Don't swing your weights - always in control"
• "Shoulder down and back and elbows stay in one place - stand tall"
• "Stagger your stance if your back is arching"
• "Light grip on the weights"
• "Breathe!"

Try doing this on the wall and have a seat. Wallsits!  This will engage your legs while you're working on this awesome arm exercise.  What are some other simple exercises you use in the gym? Can you combine them with a leg exercise too? Let me know!

Source: Livestrong.com

How to: Perform a proper side kick in Cardio Kickboxing

Team - I first started teaching kickboxing about 5 years ago at EKU. (GO COLONELS!) Soon realized that teaching is just like riding a bike, once you get a hang of it and you feel comfortable with what's going on around you...it's smooth sailing.

Jabs, crosses, hooks, spped bags, uppers, front/back/hitch/roundhouse kicks and all combinations were never hard to teach, but side kicks were always difficult for me. About two years ago in a class, the creative juices were flowing and it just clicked, you only have to say a few things for EVERYONE to understand a side kick.

Today I will explaining the proper execution of a side kick.  A side kick can be used in Cardio Kickboxing, "Butts and Guts" and/or any cardio class.

Start with taps to the side and slowly bring the knee up to the side and follow the instructions below:

• Foot on the ground is pointed toward the corner of the room (not forward)

• Bring the leg up like you're a dog peeing on a fire hydrant - heel comes to bottom

• Upper body leans away from the kick, but look where you're kicking

• Drive through the heel of your foot while keeping a soft bend in the knee on the ground

Remember this! We'll have a "test" on Saturday a.k.a. your Saturday Workout. 

What skills do you have problems with in class? It doesn't have to be cardio kick, could be any class.

Let me know! Thanks!

V-Sit City Limits

Team - My two classes tonight were great! Had an abs class to start the night and finished with an intense sports conditioning class - a.k.a Triple Threat. The star of the night was the step (bench and two risers) and don't you worry, the Split Basics made an appearance.

The core (Abs Express) class was quick, but difficult.  Modifications in a core class are crucial because it is extremely easy to injure the lower back.  A standard move in my core class is the V-Sit.  I will always share/education/encourage the participants to "pick their level" and "listen to their bodies."  The majority of the class will do what the teacher is showing in front. With all of this said, remember to show all of the variations below:

Level 1: The farther you lean back, the more you will engage your abs - "Arms are extended, palms by your knees, shoulders down in back"

Level 2: Same instructions, but the picture below shows an increase in intensity - "everything stays in line - 'V' from knees to bottom to shoulders, lift the feet off the floor and keep the shins even with the arms"

Level 3: Same exact thing, but "straighten out the legs."

Your Break: "Hands behind the bottom and give your core and break"

Experiment with your arms and put them out to the side of you or overhead - it's fun!

Hold these movements for short periods of time and mix it up with arm and leg movements.  Tomorrow you will see how I effectively use this in a class setting.  Very excited about that Gymnastics Abs video.

Thanks guys and good luck!

Jumping Jacks to the Next Level!

Hi Team,

Here are some simple modifications for a Jumping Jack:

Level 1: Cue "tap the toes and arms at shoulders"
Level 2: Cue "arms come overhead and toe taps right and left"
Level 3: Cue "legs out and in"
Level 4: Cue "3 small jacks and one big jack"
Star Jump: Cue "make sure you are breathing and take it down if necessary"

Plank It out

Planks are great to use on your own or in a class. Here is a level for EVERY participant.  Remember, always present your class with ALL options and make them think about a straight line ("tight core") from shoulders to knees/feet:

Level 1: Cue "on knees" "core tight" "elbows directly below shoulders"

Level 1.5:  One knee down takes some weight off the core - Cue: "modified plank with a knee bent" -"switch knees throughout the plank"

Level 2: Cue "core tight knees off the ground and push through the heels, elbows directly below shoulders"

Level 3: Full Plank - Cue: "hands directly blow shoulders" "tight tight core" and "feel free to take it down a level if you are fatigued"

Remember to relax the shoulders, never let the waist drop and have fun with it. This exercises engages your entire core!