Dec 212014
 

Static Lunges w/ a Barbell!

Work your legs, glutes and even your core by performing static lunges like this! Simply follow these directions from Certified Personal Trainer, Tanya Stroh.

– Hold barbell in left hand
– Step your left foot forward keeping both feet hips distance apart, raise right heel so you are balanced on the ball of your right foot
– Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
– Keep left knee directly over left ankle, back straight, chin up & abdominals tight: your right knee, hip & shoulder should be in a straight line
– Exhale & extend both knees up to return to starting position
– Continue until all reps are complete
– Switch barbell to right hand & step forward with right foot, complete same number of reps

Be Fit, Be Healthy, Be Happy!

For more information & a free 6 week fitness plan; CLICK HERE


Apr 042014
 

legsSquat with Leg Abduction:

This leg exercise works just about all the leg muscles, it is great for the glutes and you get even more emphasis on the outer thighs because of the side leg lift! Change it up by holding dumbbells in each hand or a medicine ball on your chest! Remember to do the proper number of reps and sets to match your goal! Less reps more weight and you’ll build 261Squatw-abliftmuscle, more reps & less weight is better for weight loss! Always remember to use good exercise technique. CLICK HERE to view the proper form!

Be Fit, Be Healthy, Be Happy!

Feb 152014
 
bathing suit backProne Leg Extension
on stability ball

Using the stability ball makes you work twice as hard doing this exercise.  This is an advanced exercise and not recommended for anyone with low back issues.  Make it easier by liftin456 - pronelegextension w SBg your legs 1 at a time and alternating sides.  Remember to keep your abs tight and exhale when you lift your legs!  Be sure to use good exercise technique. CLICK HERE to view the proper form!

Be Fit, Be Healthy, Be Happy! Tanya

Jul 242012
 

Lean legs are just 4 easy moves away! Do 10 to 15 reps of each of the following exercises in order take a short break and repeat up to 3 times. Beginners be sure to use the “Keep it Simple” hints and if you are advanced use “Make it a Challenge!”

1. Abductor leg lifts w/ pulses
Lie on your left side on a mat w/ head supported on left hand, extend both legs out straight. Contract
abdominals and lift right leg as high as possible keeping hips, shoulders and toes facing forward. Slowly
lower right leg to starting position. Complete reps then hold leg up as high as possible and complete same
number of pulse reps. Switch sides.

Keep it simple: eliminate the pulses

2. Adductor leg lifts w/ pulses
Lie on your left side on a mat, left elbow, forearm & palm on floor, right hand on right hip, extend left leg
out straight & bend right leg placing right foot flat on the floor in front of left leg. Contract abdominals
and lift left leg as high as possible using inner thigh muscles while keeping hips, shoulders and toes
facing forward. Slowly lower left leg to starting position. Complete reps then hold leg up as high as
possible and complete same number of pulse reps. Switch sides.

Keep it simple: eliminate the pulses

3. Bridge
Lie on back w/ feet flat on floor hips distance apart, knees bent aligned over ankles, arms by your side w/
palms facing up. Contract abdominals and lift hips off the mat so knees, hips & shoulders are in a straight
line, squeeze glutes and hold for a second then lower hips to close up not touching the floor.

Make it a challenge: Perform move on 1 leg w/ opposite leg straight up in the air

4. Leg lift
Lie on back w/ arms extended straight and palms facing up, right foot on the floor w/ knee bent and left
leg extended out straight. Contact abdominals & lift left leg up until its parallel w/ right knee keeping left
knee soft & back flat on the floor, slowly lower leg back down. Complete reps and switch sides.

Make it a challenge: Perform move in 1 leg bridge position

Be Fit, Be Healthy, Be Happy!  ~Tanya

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