Reverse Lunge

The Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism.   Are you doing it correctly?  Listen to Fit Girl Guide Podcast episode Fit 185 for  more info!

Common mistakes when doing the Reverse Lunge include: 

• lifting of the front leg heel
• using the rear leg too much
• leaning forward 
• poor posture

Key points to focus on for a good Reverse Lunge:

• Keep shoulders back and down for proper posture
• Focus on the front leg, which is your working leg
• Drag your rear leg, don't use it!
• Move slowly
• Keep the heel of the front leg pressed into the floor

Watch the video:

 

Triceps Pressdown Sculpt Your Arms the Right Way!

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do!

This video is also featured in episode Fit 184: Pressdowns, Actions, Myths Fit of "Fit Girl: Your Guide to Getting in Shape."


Download the video here: Triceps Pressdown

Dumbbell Chest Flye Proper Form and Personal Training

Dumbbell Chest Flye Proper Form and Personal Training Video  is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape"

Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you making any of these common mistakes?

• Arms too straight
• Doing a partial range of motion 
• Using too much weight
• Doing a flye that looks like a press
• Elbows rotating toward ceiling (rotator cuff ..ouch!)

Download the video (right click and save as...) and use it in your next workout. I give you instructions on proper form and count to keep your pace smooth and controlled!

Rotational Ab exercise for Golfers and Sculpt

A great exercise for any sport! Do this with or without the ball for a core workout!
From the DVD workout Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Sports & Ab training: The Turn!

Sports specific exercises need to be done on each side of the body! This is especially true in golf! Do this exercise 2-3 times a week, moving slowly through the range of motion and for about 10-15 repetitions per side with a very light weight (or no weight) to improve your golf, baseball, tennis, volleyball or any other sport that requires the body to turn!

Remember, you must do the same amount in each side to gain the best benefits for sports performance and your body shape!

Lunges done right!

Many people think lunges are bad for their knees or have other reasons to avoid them. In reality, if done correctly, lunges are a great exercise for metabolism boosting, shaping the lower body and burning a bunch of calories!

The main objective is to keep the heel of the working leg (ie-front leg) on the ground and to drive off from that heel. This ensures the knee stays in a safe spot and that you get the large muscles of the glutes (buttocks) to do the work! The abdominal stabilize the movement, making it a total body exercise!

Always check with your trainer or physician before adding an exercise to your program. If you are already using lunges as an exercise, check your form with this video!

Combo favorite #2: Lunges with bicep curls

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!

This combo is very effective at:

• increasing heart rate
• challenging balance and core muscles
  
• working the legs & glutes
• challenging the abdominals and low back
• working the biceps
• toning the entire body
• boosting fat loss

ClubFit Video Tour

Take a tour of ClubFit! the new personal training center and online gym community to help you get in shape and stay in shape!

Stability ball crunches

This excerpt is from the DVD workout Ab & Yoga for Stability ball. The stability ball is one of the best tools for sculpting the abdominals! Are you sure you are doing the best technique with the ball for maximum results? Watch and learn! Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

Combo favorites #1: Squat & Delt Press

Squat and shoulder press is a great time-saver combo! It's one of my favorites! This example video is from the DVD:QuickFit 1: 10-minutes too Tone!

This combo is very effective at:

• increasing heart rate
• working the legs & glutes
• challenging the abdominals and low back
• working the shoulders and upper back
• toning the entire body
• boosting fat loss

Click here get more info on the DVD Quick Fit! 10-Minutes to Tone!

Fitness Makeover Kit: Part 3: Nutrition (excerpt)

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 3: Nutrition
There is also a bonus DVD on Exercise Instruction!
Visit FitnessMakeover.com for more information.


The Fitness Makeover Kit includes:

• Part 1: Control Workshop DVD and workbook
• Part 2: Exercise Workshop DVD and workbook
• Part 3: Nutrition Workshop DVD and workbook
• And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Fitness Makeover Kit: Part 1: Control (excerpt)

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 1: Control
Visit FitnessMakeover.com for more information.



The Fitness Makeover Kit includes:

• Part 1: Control Workshop DVD and workbook
• Part 2: Exercise Workshop DVD and workbook
• Part 3: Nutrition Workshop DVD and workbook
• And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Fitness Makeover Kit: Part 2: Exercise (excerpt)

Excerpt from the Fitness Makeover Kit: Part 2: Exercise

The Fitness Makeover Kit includes:

• Part 1: Control Workshop DVD and workbook
• Part 2: Exercise Workshop DVD and workbook
• Part 3: Nutrition Workshop DVD and workbook
• And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Total Body Tone Combo 1

Total Body Tone Combo 1
Body Tone: Upper and Lower Body Combinations
Shoulder lateral and leg lift
Fitness Levels: All, Pre-beginners use body weight only
Sample clip:
Light or no weights for this combination. Shoulder lateral and leg lift combination.
From the DVD Total Body Tone.

Ball Sculpt 1: Abs & Triceps

This superset is very effective and a great time saver! Ab Roll-in for lower abdominals combined with Triceps push-ups using the Fitness Stability Ball!

I'll show you several ways to do the triceps push-ups so they are good for any level! This combo can be a mini workout or a personal training session.

The full workout Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout. can be purchased online at allinoneworkout.com and amazon.com.

If you want to learn more abdominal exercises to do on the ball, get Kira's other ball workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Back Strengthening

Back Strengthening
Fitness Levels: All levels
Clip: This uses the Stability ball but can be done with out without the ball (lay on the floor). The sequence focuses on low back and mid-back strengthening exercises such as the superman and alternating leg lifts. From the DVD “ Ball Sculpt 1: Nothing But the Ball”.

Quick Fit 2 No Equipment Needed

DVD title: Quick Fit 2: No Equipment needed!
Fitness Levels: beginner, intermediate.
Clips:
1.Cardio Squats:
Squats done in this fashion get the heart rate up and can be very cardiovascular for de-conditioned exercisers.
2.Triceps Push-ups:
Triceps push-ups are generally easier for most people to do. This exercise will strengthen the shoulders, arms and the core. Variations shown to add challenge as the exerciser strengthens.
3.Abdominal Planks:
Abdominal planks work the abdominal and core while helping to strengthen the upper body as well. Variations are given for to add challenge as the exerciser strengthens.

Notes: Strengthening of the core and upper body makes daily life activities easier. Squats are the cornerstone of many movements and are vital to a healthy lower body.

Got More Bands? Back & Chest

Resistance Bands: Back & Chest Combo
Fitness Levels: Beginners to advanced
Sample clip:
A combination set of back and chest exercises using the resistance band. Can also be done seated in a chair.
From the DVD “Got More Bands? Resistance Bands for body sculpt #2”

Warm-up & Stretch

From the DVD Got More Bands? Resistance Bands for body sculpt #2.

An active full body stretch that includes instruction on squats and lunges. Plie squats (adductor and full leg focus) are performed and practice of front and reverse lunges are also done. Can also serve as cardiovascular exercise for Pre-beginners and Beginners. A good combination of movements and stretching, great for a warm-up!



Got More Bands? Resistance Bands for body sculpt #2

Quick Fit 1: 10 Minutes to Tone!

From the DVD Quick Fit! 10-Minutes to Tone!
This dvd is full of body sculpting combinations! Combinations work more core and burn more calories. Save time and maximize your workouts! This sample clip: Squats and shoulder press. Front lunge and biceps curls.