FitSugar

KettleBells: New Weight Training

FitSugar — Fri, 01 Jun 2007 11:00:00 PDT

Have you noticed a new funny/medieval looking dumbbell type of thing at the gym that looks like fun. Sounds like it could be Kettlebells...

What is a Kettlebell? Basically a Kettlebell is a rather old fashioned looking training tool that looks like a cannonball with a handle attached to it. They are designed to be swung (with a controlled motion of course), rather than lifted giving a more dynamic workout that is great for building functional strength. Kettlebelling (as some like to call it) is a great supplement to your current dumbbell/barbell lifting routine. You'll instantly feel like smashing something with it, but I recommend against it, those babies are meant for training only - It's fun and definitely adds variety to your workout.

I would recommend getting a book, dvd or finding an instructor rather than going at it alone. Especially since the multi planar movement, while great for muscle development, can lead to injuries if not done properly. A fun new group class (Kettlebells swung to music) led by fitness pro Keli Roberts, Total Body KB Blast, will be launched soon as well, so look for that as well as other Kettlebell classes at your local gym now. Really interested? You can always buy your own Kettlebell from Amazon.com

Burn It Up: 30-Minute Circuit Workout From Equinox

Susi May — Tue, 18 Oct 2011 13:33:36 PDT

Circuit training is one of my favorite ways to get my sweat on. You torch calories by getting your heart rate up while building muscle with strength training - a win-win workout. My Equinox trainer, Lauren, likes 'em too. Recently she put me through the paces of the following circuit workout, and I just had to share the fun. Get ready to sweat!

There are three circuits of four exercises each. Do 15 reps of each exercise, and keep rolling through the four exercises for 10 minutes. Between each circuit, rest (stretch and hydrate) for one to two minutes. To warm up, run on a treadmill for five minutes. This workout uses 12 kg. kettlebells and a variety of dumbbell weights. As always, work with a weight that is appropriate for your strength level.

Circuit One

Exercise	Reps	Equipment	Notes
Jump squat	15	Body weight move
Squat thrust deadlift	15	12 kg. kettlebells	Place hands on kettlebells to jump back into plank; come to standing lifting kettlebells.
Single-arm kettlebell swings	15 each arm	12 kg. kettlebell	Really pop your hips to get that kettlebell up!
Plank with reverse row	15 each arm	10-15 pound dumbbells

Keep reading! There are two more circuits after the break.

How to Push Past a Fitness Plateau: Get Unstable

Susi May — Mon, 19 Sep 2011 12:41:57 PDT

Once you've mastered the basic moves of strength training - like squats, lunges, and planks - gym time can become a little dull. Workouts creep by slowly due to boredom, and if you don't push yourself to the next level, you may find your fitness level stalling as you coast onto a plateau. When the going gets boring, it's time to get unstable.

Performing seemingly simple exercises on an unstable surface creates a whole new set of challenges for you to master. Fitness tools like the BOSU, balance pads (sponge-like pads, two to three inches thick), rocker boards, and exercise balls can help you work out harder by disrupting your sense of balance. If you're ready to experiment with instability, here are a few exercises my Equinox trainer has recently taught me.

Plank on the rocker board: There are a wide variety of rocker boards, but for this move the one we use looks like an over-sized skateboard with a cylindrical piece attached in the middle. I place my hands equidistant from the center and hold a plank, trying not to dip to either side. When that becomes somewhat easy, add alternating leg lifts. This move seemed impossible to me at first, but once you find the zone on the third set you feel a core master.
Hold the plank for 30 seconds; do 10 lifts on each leg.

Learn two more moves after the break.

Don't Spend a Dime: Free Ways to Exercise When Traveling

Michele Foley — Wed, 10 Aug 2011 15:55:26 PDT

With the threat of credit card rates rising and the US dollar at record lows, for many, having the luxury to travel means adhering to a strict budget. If keeping a regular exercise routine is important to you but the extra expense of paying for classes or a gym while traveling is not in your budget, here are a few ways to stay fit when you're away from home without it costing you a thing.

Borrow Fitness DVDs - Before you leave for your trip, visit the local library. Public libraries keep a wide variety of fitness DVDs, which are perfect for borrowing while traveling. If there isn't a DVD player where you're going, remember to pack your laptop or portable DVD player. I recommend choosing a fitness DVD that incorporates both cardio and strength into a single workout and alternating that with a yoga DVD. If you don't want to borrow DVDs, sites like Exercise TV and Hulu stream free fitness videos.
No Weights? No Problem! - Get creative and use regular household items in place of weights. Laundry detergent bottles and soup cans are favorites of mine. There are also a ton of strength training moves like squats and lunges that don't require the use of dumbbells. Check out our recommendations for do-anywhere exercises that require no equipment and a hotel room workout video that only requires a towel and phone book to do. If you do own your own fitness equipment, consider packing a resistance band, small dumbbells, or a jump rope.

Learn how to get free gym memberships and more after the break!

DVD Review: Bob Harper's Ultimate Cardio Body

Susi May — Wed, 23 Feb 2011 03:05:46 PST

Bob Harper has been reshaping bodies for 11 seasons now on The Biggest Loser, and now he's focusing his baby blues on you. His latest DVD, Ultimate Cardio Body ($15), subtitled "Extreme Weight Loss Workout," makes me think of the show, but Bob seems kinder in this video even though the workout is relentless.

Inside a brightly lit modern studio, Bob and a cast of four, with two women confusingly both named Leah (I kept thinking Bob was getting the gals mixed up), lead you through an hour-long workout combining old-school strength training with old-fashioned cardio moves. Get ready for high-knee marching, running in place, and jumping jacks. These bouts of cardio alternate with basic strength training moves for the lower and upper body, sometimes combining the two. Be prepared to do squats and and plenty of them. You will add a little jumping action to both squats and lunges, and making these moves air borne knocks your heart rate out of the fat burning zone straight into the cardio training. Bob does offer variations if you're not quite up to jumping, but if you're having knee troubles, this workout is not for you. It's heavy on the lunges, squats, hopping, and jumping.

Learn my likes and dislikes of the workout when you

read more. This is definitely a hard workout, and I appreciated the challenge. But the challenge comes from reps upon reps of the same exercises, so it can get a little dull. You do however, bring your quads and hamstrings to the point of exhaustion many times during the workout, which means your legs are only going to get stronger. I did love all the jumping and hoping. At the end of the workout, just when you start to believe you're on the home stretch, Bob has you start hopping. You're on one foot for what feels like a minute, then the other foot hopping for a minute, and then you keep alternating. The rest move is mimicking a jump shot, which means you're trying to defy gravity when you're really tired. I loved the intensity. I also appreciated that the only prop you need is a set of dumbbells. I used five pounders (although for some moves I could have used 8 pounders) and burned 460 calories in an hour - love that. Bob also begins the workout with some static stretching, it's not too deep, but I didn't feel ready to stretch my cold desk bound body after pressing play on the remote control. I wish the warm-up was slightly more dynamic, and that warm-up stretches were actually part of the cooldown, when my worked muscles were ready for the sweet relief of flexibility training. I must say, this is a total body workout, including your heart. This workout is perfect for small spaces, but if you live in an apartment, your downstairs neighbors might not appreciate all the jumping. You can buy the DVD directly from Bob's website or Amazon. Here's a taste of the workout:

Get the Bod: Beyoncé

FitSugar — Wed, 09 Dec 2009 10:00:08 PST

Oh man, what's not to love about Beyoncé? She's a talented actress, has a curvy body we love, and has a knack for delivering some of the best music to work out to. We're excited that Beyoncé is leading the pack in Grammy nominations and can't wait to see her on the red carpet! In our last installment of Get the Bod, Grammys edition, we'll be taking a look at what Jay-Z's girl does to stay fit and healthy, and how she'll most likely be preparing for her big night out.

At the core of Beyoncé's workout regimen is trainer Marco Borges's Power Moves system. The concept is that you work several muscle groups at once, doing exercises like reverse lunge presses, dumbbell front squats, and jumping lunges. Borges revealed that to get Beyoncé in shape for her Summer tour, the singer did "interval training - 45 minutes of alternating between sprinting and running on the treadmill, followed by body-resistance work." During the tour, Beyoncé did yoga and Pilates for an hour on show days and body-resistance exercises on days when she’s not performing.

To hear what Beyoncé has to say about staying healthy,