FitSugar

Three Ways to Add Arm Work to Your Lunges

FitSugar — Thu, 30 Jul 2009 08:00:49 -0700

If you're pressed for time at the gym (and these days, who isn't), time-saving exercises are a must. Adding arm work to the ever-classic lunge is a great way to work more of you in one move. Here are three ways to get more bang for your buck.

Newbie: If you're new to lunges, just stepping out and returning to your starting stance can be challenging enough. Don't sweat it. Simply hold dumbbells to push yourself to the next level. Holding weights, five to 10 pounds, will make both your booty and arms work more.

Up the ante: Add bicep curls to backward lunges. As your leg lunges back, bend both elbows, bringing hand weights to your shoulders. This is a great multitasking move and is pictured above.

Learn one more killer variation.

Multitasking Moves For Your Bikini Body

FitSugar — Mon, 01 Jun 2009 16:00:00 -0700

If you're working extra hard to get in shape for bikini season, why not try some time-saving moves that will work your core alongside other major muscles? In addition to my hardcore all-abs workout, I've compiled five multitasking moves that will tighten your abs plus other areas you're daring to bare: booty, shoulders, back, and thighs. Here's how to do them.

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Squat Options

FitSugar — Tue, 05 Aug 2008 16:00:00 -0700

If you're pressed for time and feel like strength training has been pushed aside, I am here to tell you that you have squat options. While adding a smattering of squats throughout your day might not be ideal, it is better than nothing.

Here are some suggestions:

Laundry Squats: Combining two unpleasant tasks makes them both somehow sweeter. It is a multitasking move the whole family can love.
Potty Squats: If you're desk bound and feeling disembodied, take a trip to the ladies and do some squats.
Chair Squats: Chairs might be for sitting, but if you hover just above your seat your other seat will get a nice workout. This one is easier to get away with if you work at home.

I have a couple more suggestions so read more.

Water Cooler Squats: A nice way to build endurance in your quads while you fill your water bottle at the water cooler. The larger your bottle the longer you work your quads.
Dishwasher Squats: Just like folding laundry, squat instead of bending at the waist to unload or load your dishwasher. It is actually a much more back friendly way to bend and works the backside.

If you have a great way to fit squats into your everyday routine, please share them in the comments section below.

Multitasking Move: Narrow Squat With Overhead Press

FitSugar — Mon, 12 Jan 2009 08:00:00 -0800

No exercise beats squats for toning up your lower half. It is easy to create many variations and turn this versatile move into a multitasking one. Changing the leg position of your squat is a great way to mix up your routine. Narrowing your stance works your inner thighs more as well as challenges your balance. Adding an overhead press to your squat makes this a full body exercise. This is also a great exercise for prepping your legs for downhill skiing.

Details on how to perform this squat variation when you read more

Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears.
Squat toward the floor by bending your knees and reaching your bum back, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position.
Return to starting positions by pressing through your heels while bending your elbows to lower the weights back to shoulder level.
Repeat ten times, for two to three sets.

I like to use five to eight pound dumbbells for this exercise, but you should use whatever weight feels appropriate for you. Don't have a set of dumbbells? You can use full water bottles or soup cans to provide some extra weight.

Multitasking Move: Side Lunge to Leg Lift

FitSugar — Tue, 24 Mar 2009 03:00:00 -0700

I love strength training moves that work different areas of the body at once, and if you feel the same, this multitasking move has your name on it. It'll strengthen your quads, tone your outer thighs and bum, and work your upper body and back. Not only that, but this dynamic move will also get your heart rate up.

To see the details, just read more.

Hold a five- to 10-pound medicine ball in both hands. If you don't have one, use a kettlebell or five-pound dumbbells.
Come into the starting position by standing with your legs wide. Lunge to the right, bending your right knee with your back flat, and hold the medicine ball in front of your right shin.
As you inhale, push off your right foot and come to stand, balancing on your left foot. At the same time, lift your arms overhead as you kick your right leg out to the side, engaging your outer thigh. Arch your torso slightly to the right to feel a nice stretch on the left side of your body.
Then slowly lower your right foot down, coming back to the starting position.
Do two sets of 12 to 15 reps on this side, and then switch and do two sets with the left knee bent.

Do you own a medicine ball? If not, this exercise might be the reason to get one.

Multitasking Move: Booty Lift Chest Press

FitSugar — Tue, 03 Jun 2008 10:00:00 -0700

Multitasking moves are a fave of mine. They are not only extra challenging, but they're time savers as well. I like this one because not only do you get to lie down (another reason I like ab work), but it strengthens the shoulders, triceps, abs, and booty. You can't top that.

Holding dumbbells, lie on your back with your knees bent and your feet flat on the floor by your hips.
Lift your right foot off the ground, and place your right ankle in front of your left knee.
Bring your hands right over your chest, keeping your elbows next to the sides of your body.
Now press into your left foot to lift your hips up while you straighten your arms above you, turning your wrists so your palms are aimed towards your feet.
Then lower your hands to your chest while lowering your hips, but stop an inch above the floor.
Repeat this move about 12 to 15 times. Then release your right foot to the ground and switch sides, placing your left ankle in front of your right knee.
Do two sets on each leg.

Multitasking Move: Plank with Reverse Row

FitSugar — Tue, 26 Jun 2007 04:00:00 -0700

I truly believe in the power of multitasking moves. When you are short on time, they provide the needed one-two fitness punch. Here is a great exercise that will target the arms and back, but the core and glutes as well. This is a Plank combined with reverse row. I learned this move from my friends at Fitness Fixation and the Ice Chamber.

Plank with Reverse Row	Repetitions: 10 per arm, repeat for 3 sets
Plank Position Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist. Open your legs wider than hip distance apart, you will need this wide base of support. Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!! Reach through your heels to activate your glutes. They should be engaged but not squeezed together.
Reverse Row Exhale and stabilize your torso as you lift the weight. Keep your plank held even as you lift your right arm to row. Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky. Keep your neck long and energized.

Plank with Reverse Row

Repetitions: 10 per arm, repeat for 3 sets

Plank Position

Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist.
Open your legs wider than hip distance apart, you will need this wide base of support.
Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!!
Reach through your heels to activate your glutes. They should be engaged but not squeezed together.

Reverse Row

Exhale and stabilize your torso as you lift the weight.
Keep your plank held even as you lift your right arm to row.
Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky.
Keep your neck long and energized.

Fit's tip: Choose an appropriate weight for your strength level between 5 and 10 pounds.

Multitasking Move: Balancing and Brushing Teeth

FitSugar — Tue, 04 Mar 2008 02:00:00 -0800

We all know that improving your balance can improve your life. As can good dental hygiene, so how about combining the two? You all know I love to multitask so recently when I am brushing my teeth, I balance on one leg for a minute and then on the other leg for another minute. This way I am getting in my two minute brush time, but I am also working on my balance as well. It's easy to do so try it out, and let me know what you think.

Source

Multitasking Move: Balancing Row

FitSugar — Tue, 21 Jul 2009 11:00:02 -0700

Here's a variation to the Tipping Row, which strengthens the backs of your arms and your upper back. Since you're balancing on one leg and extending the other, you'll also tone your quads, booty, and back.

Grab a pair of dumbbells and learn how to do this exercise.

Multitasking Move: Burning Squats

FitSugar — Tue, 14 Jul 2009 03:00:20 -0700

Strengthening your quads not only prevents injuries to your knees when running, but it also makes you stronger and faster. Not to mention, toned thighs also look great in a bathing suit. Here's a squat sequence I love to do because it instantly burns my thighs. When you do squats holding weights, it'll also work your upper body, so this exercise is super challenging. You're guaranteed to feel sore the next day.

Music: "As is," by Ani Difranco

For details on how to do this squat sequence, read more.

Stand with your feet together. Place a dumbbell in each hand, bend your elbows and rest the weights gently on your shoulders. Do 10 squats here.
Then separate your feet hips-width distance apart and straighten your arms overhead. Do another 10 squats.
Next, bend your elbows at 90-degree angles and separate your feet even further. Point your toes out slightly and do 10 wide squats.
Bring your feet back in so they're hips-width distance apart. Straighten your arms overhead and do 10 more squats.
Step your feet back together, bend your elbows, and rest the weights on your shoulders for the last 10 squats.
Repeat sequence a total of three times.