Dumbbell Bent Over Row
Nov05

Dumbbell Bent Over Row

The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the whole lower and mid back area and are responsible for generating the power when you pull things towards you. Step by step instructions that describes the correct technique for underhand dumbbell bent over row. Bent Over Row,...

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Step Ups
Nov05

Step Ups

How To Perform Step Ups: Stand in front of a bench so that you are facing the long side. With dumbbells in hand, raise a knee up to and upon the top of the bench. As if you are trying to climb a very tall step, extend your knee and hips until you are standing on the bench with both feet. Reverse the motion by stepping backwards, leading with the second leg. Perform this from the beginning with the opposite side to complete a full rep....

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Balancing Seated Torso Twist With Arms Extened
Nov05

Balancing Seated Torso Twist With Arms Extened

Starting Position: Hold a medicine ball (or dumbbell) and sit on the floor with shoulders relaxed, arms extended, legs hip-width apart, heels on the floor, knees bent and back straight. Pull your abs in tight, and with a straight back, lean back from the hips until you feel your abs engage. Hold that position and lift both feet off the floor (pictured). Action: INHALE. Keeping feet off the floor, abs engaged, and arms extended, twist...

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Dumbbell Squat
Nov05

Dumbbell Squat

A dumbbell squat involves holding two dumbbells. You can either hold them at your sides or just above the shoulders. Holding dumbbells is just one more way to add intensity to your workouts and build muscles in the glutes, hips and thighs. Here’s how to do it: Stand with feet hip- or shoulder-width apart Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders Bend the knees and...

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Cardio Exercise: Burpee
Nov05

Cardio Exercise: Burpee

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in four steps, and was originally known as a “four-count Burpee”: Begin in a standing position. Drop into a squat position with your hands on the ground. (count 1) Extend your feet back in one quick motion to assume the front plank position. (count 2) Return to the squat position in one quick motion. (count 3) Return to an...

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5 Ideas for Better Sleep
Oct25

5 Ideas for Better Sleep

(Submitted by Sian Flanagan – Personal Trainer) Most teens need about 8½ to more than 9 hours of sleep each night. But about 1 in 4 teens has trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks like driving. It can affect sports performance, increase our chances of getting sick, and may be linked to weight gain in some people. How can we get the sleep we need? Here are some...

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