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Take Your Lunges For a Treadmill Walk

FitSugar — Thu, 13 Nov 2008 10:00:00 -0800

Lately, I have been pressed for time and have been searching for ways to combine strength training and cardio equipment. Trainer Jackie Warner, of Bravo TV's Workout, shared this tip with Prevention, and after trying it last night, I am going to share it with you. Add lunges to your treadmill walking workout. Not just any old lunges. Nope. Lunges with the incline set to 15 percent. To make this action doable, you must slow the belt down and decrease the treadmill speed to two and a half or three miles per hour.

You can incorporate this move into your walking workout like this: after warming up, alternate two minutes of walking lunges, holding onto the handles if you need to, with two minutes of power-walking at a one percent grade followed by two minutes of recovery walking at an easy pace.

Not only does this get your heart rate going, but this move will also tone your glutes and thighs. Try it and tell me what you think.

Green Exercise: Add Lunges to Your Walks

FitSugar — Thu, 03 Apr 2008 04:00:00 -0700

Green exercise is all about working your body without using electricity to get you going. Walking is a cheap and simple way to burn calories and you can do it anywhere, but it can be a little boring. So I add walking lunges to my walks to not only stretch the muscles in my lower body and increase flexibility in my hip flexors, but lunges also strengthen my quads and booty.

Begin by walking for ten minutes.
Then stand with your feet together. As you inhale, take a huge step forward with your right foot. Exhale, and bend your right knee and lower your left knee into a lunge position with your left heel lifted. You can lower your left knee as far down as you want until you feel a good stretch in the front of your left hip. Then inhale as you step your left foot forward to meet your right foot. Then exhale to prepare for the next lunge.
Now inhale, and step forward with your left foot. Exhale, bend the left knee and lower your right knee into a lunge. Inhale, and step your right foot forward to meet your left. Then exhale to prepare for the next lunge.
Repeat on both sides 10 to 20 times, and then go back to regular walking for 10 minutes. Then repeat the walking lunges a second time, and then walk for another 10 minutes.

Fit's Tips: Do these with a walking buddy so you don't feel silly, or walk on a quiet neighborhood street. Or you can use the indoor track at your gym, where people are doing all kinds of crazy fitness moves, so this will seem pretty normal.

Source

Cool Fitness Gadget: Agility Dots

FitSugar — Tue, 04 Dec 2007 14:30:00 -0800

Recently during one of my visits to the gym, I broke out the Agility Dots ($34.95 for 12) in hopes of breaking the boredom of yet another leg routine. Agility Dots are basically flat, nonslip rubber discs that you lay out in a way so that you can hit (or touch) them during agility training — we used them a lot in gym class in high school. I placed them in a clock like pattern (12, 3, 6, and 9 o'clock), stood in the middle and did some dreaded round-the-clock lunges. The dots made keeping form a little easier since I knew exactly where to lunge each time, and it kept me from lunging too far or not enough. It was actually fun and I almost felt like I was playing a game of Hullabaloo, instead of doing a strenuous leg workout. If your gym doesn't have Agility Dots but you would like to try them out on your own, you can buy them here.

Mini Circuits: A Quick Workout to Fit in Anytime

FitSugar — Fri, 16 Nov 2007 04:00:00 -0800

When I am running low on time during my workout, which I am a lot especially during the holidays, I like to do a mini-circuit workout so that I still feel like I am getting in some exercise but I am not spending hours doing it. I love the little combination below, because it really works the biggest muscles in your body.

Do each of the five exercises for about one minute with a little (12 seconds) rest in between each; complete the circuit two or three times.

Squats
Lunges
Push-ups
Bridges
Plank

One round will take you about 6 minutes and so doing it three times straight through will only be about 18 minutes — not too shabby for someone who thought she wasn't going to be able to fit in a workout today.

Fit's Tip: This circuit does not require any extra equipment (aside from a watch or clock) which means you can do it virtually anywhere, even in the guest bedroom you're calling home for a few days.

Source

Speak Up: Five Exercises You Can't Live Without

FitSugar — Thu, 05 Jul 2007 15:52:46 -0700

The other day I was at the gym and I was pressed for time so in order to get the most bang for my buck I went with my tried-and-true exercises in the short time that I had. Here are my top five can't live without exercises:

Running
Dips
Plank
Lunges
Yoga

I know you've got a top five too, so I am curious what they are. Plus, maybe you'll inspire someone to get up and try something new. So tell us the top five exercises you couldn't live without in the comments section below.

Interested in winning a FitSugar tee shirt or baseball hat? Leave a comment with your top five exercises and you will be entered to win some FitSugar gear!!! I will randomly select the winner from the comments (no duplicates please) and announce the winner Monday, July 9th.

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Beach Body Beach Workout

FitSugar — Mon, 21 May 2007 04:00:00 -0700

So you've been hitting the gym a lot to get into that bikini and now that you've arrived, try and keep it that way with this beach body beach workout:

Warm-Up: Tread water for 5 minutes.
Cardio: Jog in the sand for at least 30 minutes. For an added challenge, run in ankle high water.
Walking Lunges: Walking lunges are a great variation to regular lunges. Plus doing them in the sand adds a whole new variation. Try doing 20 forward and 20 backward. For an added challenge, hold two water bottles down at your sides.
Mountain Climbers: Do 3 one minute intervals. (Hands in sand with shoulders over hands. One leg tucked, one leg extended. As quickly as possible "climb" alternating legs back and forth.) Word to the wise: You may want to close your eyes as you'll probably be kicking up a lot of sand.
Push-Ups: Do 3 sets of 10 push-ups on the sand. For an added challenge, make sure your head is at a slightly lower level than your feet.
Crab Walk: (Reverse push-up position: belly facing up, abs tight, legs out in front of you, arms extended below your shoulders, spine straight) Walk forward for 25 steps and then backward 25 steps. Repeat. For an added challenge, soak a towel and rest it on your belly for some added weight.
Crunches: Do 2 sets of 25 basic crunches in the sand -- For an added challenge position yourself so that your head is at a slightly lower level than your feet.
Cool-Down: Walk around in the sand for 5 minutes and follow with 15 high kicks.

Fit's Tip: Be sure to use a waterproof/sweatproof sunscreen and I prefer to wear sneakers (except when swimming) for support of my ankles despite the sand.

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Latest Exercise Trend: Ramping

FitSugar — Tue, 01 May 2007 11:45:00 -0700

I am always looking for a way to do something new, fitness wise. At one point, step aerobics was the latest thing, but that time has since come and gone. You'll still find step classes in almost every gym, but they are not nearly as popular as they once were.

Enter Ramping. I know it sounds a little odd but ramping is very similar to step aerobics (in fact it was created by the very same person that created step aerobics) but it is requires a lot less impact on your joints because instead of stepping up onto a flat step or bench, you lunge on and off an adjustable-incline ramp (half-moon looking contraption pictured above) specifically designed for ramping. Ramping is great for really working your butt and hamstrings. Great for getting those legs short shorts ready this summer. Check out the ramping site online for more information as well as to find a class near you.

Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 -0700

Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video first then you can print out this printer friendly version to take with you to the gym.

Kicks
(10 reps each leg)
Do's and Don'ts

Keep elbows directly under your knees
Start with your toes on the ground and your foot flexed
Do not allow your back to arch, just use the glute to lift your leg
Keep abs engaged - this exercise works your core too.

Donkey Kicks
(10 small pulses each leg)
Do's and Don'ts

Keep your knee pointed down towards the floor
Keep the motion small and concentrated
Use your abdominals to stabilize - pull them away from the floor

There's more, so

4 minute Booty Workout Video

FitSugar — Tue, 17 Apr 2007 10:19:21 -0700

Springtime is upon us and so are mini skirts and hot pants. Swimsuit season is just around the corner, so it is time to start toning the booty area. For me, a toned backside is really great for all season, but soon we will be showing more of it so let's get down to business.

Here is a 4 minute exercise video for you to try.

I will have the printable gym version ready for you all tomorrow, since I have never seen someone working out with a laptop at the gym.

Here are a few tips:

Use a soft mat when performing the first 3 exercises - be nice to your knees.
In Charlie Chaplin really pull your abs away from the floor and your hand. This will help keep your low back muscles relaxed to ensure more work in your glutes - which is what we want, right?
Bridge with your legs in parallel (heels in line with sits bones) and your heels close to your booty (this will make the hamstrings work less and the glutes more). You can use a small ball or a pillow between your knees to get the inner thighs more active too.
Read this post You don't know SQUAT for more on the technique of Squats.
For Plié Squats and Lunges remember to not tuck your pelvis under and you'll be golden.

REMEMBER: If a move hurts or feels weird, try the motion smaller. If the move still feels weird, stop and try it again in a couple of days.

Click here for: Take it to the Gym -Print out of the video.

Back to Basics: Walking Forward Lunge

FitSugar — Mon, 19 Mar 2007 09:30:00 -0700

Skin is in this spring, so before you sport your cute shorts, do a few of these leg toning walking forward lunges.

Here's how to do it:

Stand upright, feet together, holding two light (5-8 pound) dumbbells at your sides (palms facing in).
Take a controlled step forward with your left leg.
Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
Push off the with your right foot and bring it forward to starting position (#1). This completes one rep.
Next step forward and repeat with the right leg.
Do 2 sets of 15 reps.

Muscles worked: Glutes, hamstrings and quads.

Fit's Tip: If it is too hard to do with light weights, instead of holding dumbbells, you can place your hands on your waist instead.

Back to Basics: Stationary Reverse Lunge

FitSugar — Thu, 15 Mar 2007 08:45:17 -0700

Spring is coming, which means so are shorts and bikinis! Get killer legs with these stationary reverse lunges.

Here is how to do stationary reverse lunges, step by step:

To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in.
Take a slow, controlled lunge (or large step) backwards with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead.
Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
After reaching the bottom of the movement (when your left knee is almost touching the floor), pause for a moment, or a breath, then push with your left, or back foot to move almost straighten both legs (photo on the left). Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees.
This completes one, now bend your knees and lower your pelvis down to complete another. Do 10.
Return to the starting position (standing with both feet underneath your pelvis), now repeat the movement on the other side, stepping back with the right foot. Do ten up and downs (or reps) on this side now too.

Do 2 sets of 10 reps on each leg.
I have some pointers, so

The Seven Most Effective Exercises

FitSugar — Thu, 01 Mar 2007 04:00:00 -0800

According to Web MD, these are the seven most effective exercises.

Walking. It is convenient, easy and so beneficial and it can be considered cardiovascular. One hour of brisk walking can burn up to 500 calories.

Interval training. Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight, since varying your pace throughout the exercise session stimulates the aerobic system to adapt. Push your intensity or pace for a minute or two, then back off for anywhere from two to ten minutes.
Squats. Strength training is essential and this exercise works the quads, hamstrings, and glutes. Talk about multi-tasking, those are three large muscles groups to work at once.
Lunges. Like squats this move works all the major muscles of the lower body. Plus they mimic everyday life - after all they are just over exaggerated walking (see #1).
Push-ups. When done correctly they not only strengthen the arms and chest but engage the core as well. You can do push-ups at any level of fitness. Start out at the wall or a kitchen counter, progress to your hands and knees and then to the full plank push-up. This progression might take a while but persistence pays off.
Abdominal Crunches. You can't burn the fat off your belly, but you can definitely tone this area. A stronger center makes everything in life easier. It is important to work all of the abs. The short, sweet and complete ab routine will get the job done.
Bent over Row. Great exercise that gets all of the muscles of the upper back (which can get seriously weak in sedentary computer users) as well as the biceps.

I must say, I like this list and I hope you do too.