Legs and Core! What else is there….

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Hip Hinge

The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Use a dowel rod, or a lightly weighted bar—the bar will help maintain a neutral spine so that the hips are the primary joint in motion.

Perform 6-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Dumbbell Step-up

Select a weight that will be challenging. Count right-foot/left-foot as 1 repetition; for an additional challenge, pause, and balance to hold the position for 2-3 seconds.

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Dumbbell Front Squat

Select a weight that will be challenging.

Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Side Lunge

To increase the difficulty hold one dumbbell in each hand by the shoulders (similar to the dumbbell front squat exercise), select a weight that will be challenging.

Count right-foot/left-foot as 1 repetition, perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Glute Activation Lunges

Learn this exercise without any weight; the goal should be to complete 12-15 repetitions.

Once the exercise can be completed for 15 repetitions to each side, select a single dumbbell that will be challenging and hold that in front of the chest.

Count right-foot/left-foot as 1 repetition, with resistance: perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Heres a new warm up for you!

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Dirty Dog

Perform 12-15 repetitions with each leg, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Glute Bridge

Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.

Intensity:

To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so the muscles should fatigue before twelve repetitions. For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight.

When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

My Next Ceritifcation..

I have found a company that is really interesting. They are very involved with their clients, and they want to make the difference in your life not just your wallet. Take a look below, and link to the website.

Who we are & what we do

American Council on Exercise® (ACE ®)Founded in 1985, the American Council on Exercise® (ACE ®) is a nonprofit organization committed to America’s health and wellbeing. Over the past 25 years, we have become an established resource for both fitness professionals and consumers, providing comprehensive, unbiased, scientific research impacting the fitness industry and validating ourselves as the thought leader and trusted authority on fitness.

Today, ACE is the largest nonprofit fitness certification, education and training organization in the world. With a long heritage in certification, education, training and public outreach, we are among the most respected fitness organizations in the industry and resource consumers have come to trust for health and fitness education.

Why choose a certified fitness professional?

The American Council on Exercise® (ACE ®) recommends only working with fitness professionals who hold a certification accredited by the National Commission for Certifying Agencies (NCCA). The NCCA has established rigorous standards for the accreditation of professional certification programs and NCCA-accreditation is the benchmark for professional credentials in allied healthcare. For more information on NCCA Accreditation please visit our accreditation page.

Why I Succeed

Suicide, a view from the inside…

One young man tells his story on youtube, it changed his life for the better and maybe it can help our students and children stop bullying and realize how they treat each other. Watch below.

 

Physical Education=LIfelong Fitness….Proof is in the video!!!!

You start young, you learn the rules, you get results…..end of story. For all the people who think fitness doesnt make a difference if you stick to it, watch the video..Thanks for coming..

Creativity! Be an Individual…Listen

How do you think he did in English Class?