• Medicine Ball Slam

    10/1/2014 5:09:00 PM |

    Try this move in the club to work your lower to upper body, core stability and balance.

    • Step 1

      Hold a medicine ball with both hands, and stand with your feet at shoulder width. Initiate the countermovement by raising the ball above your head and fully extending your body.

    • Step 2

      Reverse the motion, slamming the ball into the ground in front of you as hard as you can. Exhale during the motion and contract your abs powerfully. For more power, squat while slamming the ball as you finish the exercise. Receive the ball with both hands on the bounce from the ground. Repeat 6-8 times.

    • Advanced Option

      Start with the ball at your right hip.Engage the entire core, and whip the ball in a half-circle motion until you slam the ball down on the left side of your feet. For more power, squat while slamming the ball as you finish the exercise.

      Receive the ball with both hands on the bounce from the ground. Repeat 6-8 times. Switch sides and repeat.

  • Bridge

    9/1/2014 7:34:00 PM |

    Strengthen and firm your glutes while stabilizing your core and spine. Benefiting all fitness levels, this equipment-free move can easily be done at home or in the club.

    • Step 1

      Lie as pictured with feet hip distance apart.

    • Step 2

      Lift hips off of the floor and hold for two seconds. Lower down slowly. Perform 8–10 repetitions, repeat for 3 sets.

  • One Arm Shoulder Press

    7/2/2014 7:41:00 PM |

    Follow these steps to work your deltoids and triceps, increasing your upper body strength, core stability, balance.

    • Step 1

      Stand while holding a pair of dumbbells to your side. Raise one of them to shoulder height. Position the dumbbell so that your arm forms a 90 degree angle, and your elbow is pointed out to the side.

    • Step 2

      Exhale and press the dumbbell up until your arm is fully extended. After a brief pause at the top, inhale and slowly lower the weight back to shoulder height. Repeat 10-12 times. Switch sides and repeat.

    • Advanced: One Arm Push Press with Calf Raise

      Stand while holding a pair of dumbbells to your side. Raise one of them to shoulder height. Position the dumbbell so that your arm forms a 90 degree angle, and your elbow is pointed out to the side. Dip your body by bending your knees and keeping your torso upright. Immediately reverse direction by driving through your heels. As you do so, press the dumbbell overhead to lock out by extending your arm. Use your body’s momentum to move the weight. Lower the weight to perform the next repetition. Optional: Lift on to your toes to perform calf raise. Repeat 10-12 times. Switch sides and repeat.

  • Core Stabilizer Workout

    5/31/2014 1:22:00 AM |

    Engage your abs and back while increasing core stability and balance with this simple yet powerful movement, also known as the Quadruped Thoracic Extension/Rotation.

    • Step 1

      Kneel down on all fours, with your hands directly aligned underneath your shoulders and your knees directly aligned with your hips, in neutral spine, with your abdomen drawn in.

    • Step 2

      While supporting your upper body with one hand on the ground, place one hand behind your head & point your elbow to the side. Brace your core & rotate your right shoulder toward your left arm.

    • Step 3

      Follow your elbow with your eyes as you reverse the movement until your right elbow points toward the ceiling. Repeat 10–12 times. Now switch sides and repeat.

  • Medicine Ball Diagonal Chop

    5/2/2014 5:15:00 PM |

    This simple yet effective exercise works your abs, biceps, deltoids, quads & glutes: building strength and endurance while developing core flexibility and stability.

    Perform 15–20 repetitions on each side of the body. Repeat for 3 rounds on each side

    Modified option: bend your arms more, 90 degrees.

    NOTE: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.

    • Stand holding ball with thumbs up and feet a little further than shoulder width apart. Unlock knees bending slightly.

    • Raise ball to side of head with arms slightly bent. Bring ball down diagonally across body by rotating torso to the opposing hip.

    • Immediately raise ball across that same path to the side of head with a quick snap movement.

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