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


Feb 172014
 
thin thighs great glutesSide Squats

Love this leg exercise because when you step to the side you are also targeting your abductor or outer thigh muscles!  If you don’t have a 262-side squatsbarbell simply hold a dumbbell or other weight at chest height!  Always remember to use good exercise technique. CLICK HERE to view the proper form!

Be Fit, Be Healthy, Be Happy! ~Tanya

Sep 132013
 

bridgeAbductor Leg Lift

This easy to do exercise does so much more than you would imagine! It not only targets your outer thighs, hips and glute muscles; but because you are standing on 1 foot you are also working on balance and core strength! The heavier the weight the more you will tighten, tone and firm those hard to target thigh muscles. Be sure to keep your hips squared up and facing forward. By maintaining a neutral position and using goo326 - abductor leg liftd form and exercise technique you will also feel your standing leg glute muscles ‘firing’ and working too! For firmer thighs and hips aim for 2 to 3 sets of 15 to 20 reps per leg. CLICK HERE for all the details on how to do it right.
Be Fit, Be Healthy, Be Happy!  ~ Tanya
Sep 032013
 

lower bodyWalking Lunges

Take your lunges to the next level and tone all your leg muscles from your quads to your hamstrings to your glutes and even your calf muscles. You will find these lunges in the Strength Training Workout on Day #37 of our 6 Week Shape Up Challenge. Walking lunges can be challenging on your balance and coordination, remember you are most stable when your feet are hips distance apart, when stepping forward be sure to pay attention to your  foot placement. An easy, time-efficient way to incorporate walking lunges into your next workout is to do them 301 - walking lungesinstead of walking when you move to a new exercise location or machine!  CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Sep 222012
 
Prone Leg Extension

Prone leg extensions allow you to really isolate and target your Gluteus Maximus, the largest glute muscle, as well as your hamstrings. Make it a challenge by holding a light weight dumbbell between your feet. Form is key; remember to keep your upper body relaxed and squeeze your glutes at the exten455 - Prone Leg Extensionsion! CLICK HERE for all the details! Aim for 3 sets of 10 to 15 reps and get ready to grab your ‘skinny jeans!’

 

Be Fit, Be Healthy, Be Happy!  ~ Tanya

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