Strengthing - Lower ExtremityLEGS, BUTT, BACK, AND ABS.
 Step Ups
Side LungesIf you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and feel like you need a bit more challenge. To Start: Begin with your feet together while you stand up straight. Movement: Step wide with your right leg and lean your body to that side. Squat down over the right knee, so that your right ankle, knee, and shoulder are aligned. Make sure your chest stays up during this motion, and your hips are pushed out.  Muscles Involved Gluteus Maximus Adductors Quads Soleus DeadliftsIf you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and Gradually increase the weight starting with something light.  Begin: Start with your feet shoulder width apart and a slight bend in your legs. Get your shoulders back and chest up. Bend forward at the hips, keeping your back straight, and get it parallel to the ground, (Your chest is still up), and grab your weight (dumbbell, KB, barbell, Body bar, or just have your hands dangling if you have no weight.) Movement: For the upward phase of the dead lift, engage your gluteus and hamstrings by squeezing/tightening the muscles. Allow those muscles to move your hips forward until you are in an upright position. For the downward phase - bend forward at the hips once again, making sure that your gluteus and hamstrings are still engaged, and have your back parallel to the floor. Repeat this exercise slowly until the reps in the set are complete. (Don’t stand up using only your lower back, this can cause injuries.) Muscles Involved Erector Spina Gluteus Maximus Hamstrings Quads Goblet SquatsIf you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and feel like you need a bit more challenge. Begin: Start by holding 1 dumbbell vertical in your hands. hug your forearms on the dumbbell so that your elbows are forced inward and are parallel to each other. Stand in athletic stands, with your feet a little wider then shoulder width apart, and your feet slightly turned outward. Movement: With your weight pressed upon your chest, and chest up and out. Squat down, until your hips are a just below knee height, and your elbows are inside of your knees. With your feet planted on the ground, push your body upward so that you are back in the starting position.
Muscles InvolvedQuads Hamstrings Gluteus Maximus Adductors Erector Spinae Hyper ExtensionThis exercise is used with hyperextension equipment. You can also use a stability ball or even do this by laying on the ground. Begin: Start by adjusting the machine so that the pads are just at your hips when you position yourself in the machine. Place your feet so that they are flat on the plat form. Bend forward at the waist so that your upper body is lowered towards the ground. Movement. Now lift your upper body upward (using your erector spinae muscle) so that your upper body is aligned with your lower body. (In this exercise, if you feel your gluteus maximus activate, you have gone too far.) Lower yourself back to the ground, and begin this exercise slowly until your reps have been completed.  Muscles Involved Erector Spinae Incline Sit UpIf you are just beginning, you may do a regular sit up on the ground. When you feel like you need a challenge, try the incline. Begin: Start with your feet safely planted in the holders for your legs. Lay back with your arms crossed on your chest and hands touching your shoulders. Have your chin up. Movement: In the upward phase, keep your arms crossed, your back straight, and your chin up, until you are sitting upright. Lower yourself back down and begin the motion again. Make sure you exhale on the way up, and inhale on the way down.  Muscles Involved Rectus Abdominus PlankBegin: Lay down on your stomach. Place your elbows under your shoulders and keep your hands flat on the ground. Lift your body up so that you are balancing on your forearms and toes. Tighten your abs, and make sure that your body is parallel to the ground. Try to avoid sticking your butt up in the air or dropping your hips to the ground.  Muscles Involved Rectus Abdominus Transverse Abdominus Erector Spinae #AlwaysKeepActive #FitGirlWCurls #StrengthTraining #WorkHard #Workout #Exercise #GetExcited
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Hip Opener StretchesThese are great stretches for runners. Making sure that your lower extremity is lose is very important. You want to be able to run without anything limiting you from your performance. Check out some of these stretches!  Standing strattle fold and twist  Low lung and twist  1. Hurdle stretch 2. Seated forward fold  Cow Face Check out the Yoga/Performance Towels I use by @Aretecomplete Go to http://aretecomplete.com to see more designs! Follow me on twitter: @FitGirlWCurls
#AlwaysKeepActive #Stretch #Flexibility #Fitness #FitgirlWcurls #LiveLife #GetExcited #Health I Challenge You!A Star Jump is a cross between a squat jump and a jumping jack. Sounds great huh?!? :-D  This is an awesome total body cardio/body weight resistance exercises that will really get you working! In honor of America’s Birthday, I am challenging YOU to a Star Jump Challenge. 50 STAR JUMPS! Either try this by yourself or grab a friend to join in! Take a video and/picture and post it on twitter or facebood, mentioning @FitGirlWCurls #FitGirlWCurls #50StarJumps #ChallengeAccepted and #Workout. Good Luck :-D Happy Birthday Amercia! How To Star Jump
This is a continuous motion. Have fun! :-D #FiTGirlWCurls #50StarJumps #ChallengeAccepted #AlwaysKeepActive #Workout #GetExcited #NeverGiveUp #NoExcuses #HappyBirthdayAmerica #4thOfJuly Meet My Workout Partner - Stew! Try this challenge! Grab an exercise buddy! It’s time to work out! Here are a set of exercises. There are 4 groups of different workouts that consist of 2 exercises. One person is to do the 50 rep exercise, while the other is to continue the second exercise until his/her partner finishes the reps - then you switch roles.
Group 1: 50 Box Jumps and Side Shuffel
50 Box Jumps: For this exercise, grab an exercise box, a step, bench, or anything you can find to jump on. You are going to start with your legs a little wider then shoulder width a part (Athletic Stance) - squat down, and jump onto the box - squating at the top of the box, and jumping down with both feet. Side Shuffle: While your partner is box jumping for 50 reps, you will be side shuffling. Set up markers to shuffle - about 15 feet a part. Begin in an athletic stance, with your knees bent - in a squat position. Tap one marker, and side shuffle as quickly as possible to the other side - tapping the ground. Continue this side to side motion until your partner finishes his/her box jumps reps. Group 2: 50 Squats and KB Figure 8
50 Squats: Stand with your feet shoulder width a part. Squat down so that your thighs are parallel to the ground, and go back into the starting position. KB Figure 8: Stand in athletic stance - staying low to the ground. Weave the Kettle Bell through the legs in a figure 8 shape. Continue this exercise until your partner has completed the squat reps. Group 3: 50 KB Swings and Inclined Push-ups
50 Kettle Bell Swings: This exercise is not a squat. Begin with your knees slightly bent while you stand in athletic stance. The kettle bell should rest in your hands, and your forearms should rest along your pelvic bone. The first motion is to bring your hips back - pushing your butt backwards - and the second motion is to pop your hips (pelvic bone) forward. The kettle bell will follow with the hip thrust - don’t worry about swinging your arms up, the KB will go higher with the forward thrust. Inclined Push-Ups: Find an elevated object to do the push-ups on (a bench, a chair, stairs, etc.). Begin with your arms fully extended on the object. Keeping your body aligned, flex your elbows to bring your chest down to the object, and push yourself back up by extending at the elbows again. Keep doing this until your partner has finished the KB Swing Reps. Group 4: 50 Burpees and Rowers
50 Burpees: This is a great total body exercise! In this burpee, stand in athletic stance, squat down - placing your hands on the ground - jumping your feet back into a high plank position, jump them back in towards your hands, and jump up. Rowers: You are going to balance on your butt for this exercise, which will help to engage your core. Place your hands behind your back, keep your legs bent and feet off the ground. In the downward motion, you are going to bring your upper and lower body to the ground, keeping your body aligned and your feet in the air. In the upward motion, tighten your abs, bend your knees, and lift your upper body up again to meet in the middle - back in the starting position. Continue this exercise until your partner finishes the Burpee reps. Group 5: 60 seconds Planks
60 Second Planks: With your partner, choose to do either a low or a high plank, and hold the position for 60 seconds. Keep your abs tight, your body aligned, and your head forward. #AlwaysKeepActive #ChallengeYourself #PartnerWorkout #TheFitGirlWithCurlsKettle Bell ExercisesHere are some kettle bell exercises that help for strengthening and toning the body.  Reps: 8-10, Sets: 2-3 This exercise is great because your leg muscles are engaged as you focus on working your shoulders and arm muscles. Muscles involved: Triceps, Deltoids, Glutes, hamstrings How to do it:
Kettle Bell Swings Reps: 8-10 or for time, Sets: 2-3 This is a great exercise that focuses on the hips. Muscles Involved: Your Hip Flexors are the main muscles being worked in this exercise (Iliopsoas, Sartorious, Rectus Femoris, Tensor Fascia Latae, Pectineous) Hamstrings, Quads, Glutes Your core is involved in this exercise to help stabilize your back and posture. How to do it:
Figure 8 Sets: For time (30 seconds-60 seconds), Reps: 2-3 This exercise is great because it engages the entire body: Core, lower body, and the arms. Muscles Involved: You are engaging your Hamstrings, Glutes, Calves, Rotator Cuff Muscles (Teres Minor, Subscapularis, and Infraspinatus), and your Oblique Abdominals are involved in this exercise. How to Do it:
Triple Chop Sets: 8-12 Reps: 2-3 This is a great total body exercise. It focuses on the rotation of the core, and helps to build strength in the legs, arms and shoulders. Muscles Involved: Hamstrings, Quads, Glutes, Rectus Abdominis, Oblique Abdominis, Erector Spinae, Deltoids, Trapezius, Latissimus Dorsi, Pecs, Teres Minor, and Triceps. How to Do it:
Squat Press This is a great exercise to work the lower and upper extremity of the body. It is a squat with an overhead press. Muscles Involved: Hamstrings, Quads, Glutes, Deltoids, Pec Major, Triceps. How To Do It:
Try these exercises next time you have a kettle bell handy!
#AlwaysKeepActive #AHappyLifeIsAHealthyLife #TheFitGirlWithCurls The CoreThe core consists of your hips, back, and abdominal Muscles. It is important to workout these muscles in order to keep them strong. These muscles help with posture, balance, and stability of your body. You don’t need special equipment to focus on these muscles. Body weight exercises are great and can be used everywhere. Take time out of the day and strengthen your core. Exercises
Burpee: This exercise involves your core yes, but your entire body is involved. It is a great total body exercise that will get your heart rate up, and make you strong in the legs, arms, and core muscles. This is a basic burpee, but you can make it challenging by adding a push-up or jumping jack.  Burpees (Squat down - jump your feet back into a plank - jump your feet back into a squat - and jump up to reach the sky) Squat and Abduction: This is a great exercise that involves your leg muscles (specifically the glutes (Maximus, minims, and medius) , hamstrings, and quads.) Your oblique muscles are involved with the side leg lift. Erector Spinae and Recus Abdominus are involved in the downward and upward phase of the squat. Also, because one leg needs to balance the body - the core is forced to help with your stability.  Squat and Abduction. (Squat down - During the upward phase of the squat, lift your leg to the side.) Plank Walks: This exercise is great because it also strengthens your arms, while the core is fully engaged in the plank. You need to focus on keep your abs tight, body aligned and parallel to the ground.  Plank Walks. (In a plank position, walk your left arm and left leg to the side, and bring the right arm and leg to the side to follow them.) - Make sure you change directions after a set. Plank Arm Lifts: Planks are always a great way to strengthen your core. Try spicing it up with some arm lifts. This will force you to have to balance on three limbs while keeping your body aligned and parallel to the ground. You also strengthen the muscles in your shoulder and arms as you lift your limb up off the ground. Plank Leg Lifts: Another great way to challenge yourself in a plank. While balancing on three limbs in this as well, you work your glutes more by lifting the legs up and down.  1. Plank Arm Lifts. (In a plank position alternate lifting your arms in front of your body. Try to keep from rocking your body from side to side. Use your abdominal and back muscles to keep you stable.) 2. Plank Leg Lifts. (In a plank position, alternate lifting up your legs.) Plank Jacks: Another great way to spice up your planks. You can either do them in a high plank or a low plank. When moving your legs in and out like a jumping jack, you are working those oblique muscles as well as your leg abductor and adductor muscles.  Plank Jacks. (In a plank Position, jump your legs out to the opposite side of your body simultaneously. - Like a jumping jack.) Rowers: This is a great crunch exercise. Rowers focus on strengthening your abdominal muscles. The rectus abdominis, obliques, and transverse abdomens muscles are all being worked. You can have your hands behind you on the ground, like in the picture, or, for more of a challenge, you can have them in the are by your side, focusing on balancing.  Rowers. (While balancing on your butt, simultaneously bring your upper body and lower body down to the ground, and meet back in the middle. Arms can either be on the ground or in the air along the side of the body.) Enjoy the Exercises!#AlwaysKeepActive #AHealthyLifeIsAHappyLife #KeepCalmAndWorkOut #TheFitGirlWithCurls Questions?If you have any questions or comments about these exercises, feel free to contact me! here.
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AuthorMy name is Jenna, and I am an ACSM Certified Personal Trainer. Living an active and healthy lifestyle has always been a huge part of my life, and being able to share it with others through this website is a huge pleasure. Teaching others effective exercises and how to do them correctly is very important to me, as well as encouraging them to keep an active lifestyle through other means of physical activities. Archives
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