Here is a quick, intense workout that you can do anytime, anywhere with just your body weight. Designed to make your workout short and sweet you can get it done and get on with your day. All you need is your smart phone with a timer on it. Set the timer on your phone for 1 minute and do as many reps of the set exercise as you can before your timer goes off. All exercises are listed in progression from beginner to advanced so if you are no longer challenged more up to the next level. Remember that form always comes before speed so be careful, have fun and be fit!
Warm up 1 minute each
Arm Circles followed by Jumping Jacks and finish with a plank.
First Circuit 1 Minute Each Station
Knee Push Ups / Push Ups / Clapping Push Ups
Box Squats / Bodyweight Squats / Jumping Squats
Bent Knee Dips / Straight Leg Dips / Leg Raise Dips
Crunches / Reverse Crunches / Hip Raises
Repeat Circuit 2 Times
Second Circuit 1 Minute Each Station
Beginner / Intermediate / Advanced
Running in Place / High Knees / Tuck Jumps
Arm/Opposite Leg Supermans / Supermans / Banana Rolls
Side lunge to Balance / Single Leg Lateral Hop / Ice Skaters
Cool Down 1 Minute Each
Arm Circles followed by Hip Swings and finish with Torso Twists
Our next round of Smallest Winner is fast approaching. As we begin our search for our newest Winners we thought it would be a great time to highlight the improvements to our weight loss challenge. We sat down and spoke with previous Smallest Winner participants with the goal of improving the experience of the Smallest Winner challenge as well as the results. We think we have a winner!
-Shorter time frame
-Meals by Fit Fuel (this is going to be HUGE)
-Weekly group events
-New point system
We are EXTREMELY excited to get started so if you know anyone who has more than 50lbs to lose and needs our help please contact us at firstname.lastname@example.org or 314-623-9904 for more info
THIS JUST IN...STEPHANIE HAS BEEN VOTED STUDIO ELEMENTS ROCKSTAR OF THE QUARTER!!
Meet Stephanie. She is a wife to Jesse (12 years this month!), mother of two (Violet Joy 4, Penelope 6 mo.) working full time with a job that requires 40% travel. In the last two months with Studio Element she has lost 20 pounds, dropping 4 sizes and her body fat percentage. Not only is she feeling physically stronger, but mentally as well.
"I gained a lot of weight during and after both pregnancies. I have also had serious back problems for over 10 years. I started running in the past with no guidance and really exacerbated my back issues. I came to Studio Element because I wanted to be able to run again, to lose weight, and to try to resolve my back problems. I also wanted to be able to be active with my girls without constantly having to say, "watch out for Mommy's back! I am only just getting started but I feel a real sense of accomplishment. I want this to be a way of life. I really am amazed at how much better my back feels."
If you did not know, or have never been with one of Studio Element's Trainers
, not only are they all certified but all are required to have a 4 year degree in an exercise science related field. This is one of the things we believe puts the Studio above your standard gym trainer. Stephanie's trainer (Katie
) has not avoided her back issue but put a plan in place to improve and strengthen it. And that is not the only improvements they've made since they started their journey together...
"I only just started, I have a long way to go, but one major lesson I have already learned from training with Katie has to do with how much of my struggles are completely a matter of perspective. I can think about now, start now, make a good decision now. Don't dwell on the past and don't worry about the future. What can I do right now?
And I'm doing it! It feels pretty good."
And that's a little piece of advice we can all take! Thank you Stephanie for sharing your story and for the inspiring words.
The Winter Smallest Winner Competition has come to an end with some AWESOME successes.
Starting January 15th these participants decided to get healthy and shed the weight the right way, with exercise and proper nutrition. Now's the time to see their results!
Lost 12.15% Body Weight
Total Weight Lost: 25 pounds
Michelle is our Smallest Winner for our 2012 winter program! Since starting the program back in January Michelle's attitude towards food and exercise and totally changed. She actually looks forward to her workouts now! Michelle now plans ahead more for her meals and drinking lots of water. She's even keeping herself moving at work by taking the stairs to the 3rd floor bathroom to get in a mini-workout! Through working with our registered dietitian Michelle has learned to eat breakfast to keep her nutrition
on track for the entire day. Going forward Michelle has continued her training
with Studio Element
and has partnered up with fellow Smallest Winner participant, Katie. Michelle even ran 3 miles one day just to prove to herself that she could!
*As a prize for winning our Smallest Winner competition Michelle won $200 towards her next training package.
Lost 11.9% Body Weight
Total Weight Lost: 25.5 pounds
Geno describes his journey with the Smallest Winner program as an "enjoyable experience overall". "My attitude towards food is totally different and I found out I really enjoy running, it's a good escape."
Geno ran the 5 mile St. Patrick's Day race only a month after starting the program and has since done a few 5Ks. Geno plans to continue his fitness regime by continuing training with Studio Element. "It's a good investment in myself."
Lost 11% Body Weight
Total Weight Lost: 25.8 pounds
Katie worked hard to not only lose weight, but to also gain strength, finishing the program Katie is proud to say she went from 0 to 9 push-ups in 1 months time! Fit Camp was also a fun workout she would do as her homework. "If you can't fit training into your schedule, you should definitely do Fit Camp!" Katie also kept track of all of her progress with the myfitnesspal app, which she gave to her trainer as a way to check-in with her progress.
Working on getting in enough water and protein into her diet was something she and Leah, Registered Dietitian, worked on together as a goal. Going forward Katie plans to partner up with Smallest Winner-Winner, Michelle and do partner training.
Lost 8.47% Body Weight
Total Weight Lost: 15.6 pounds
Lisa said this program "kicked her butt" in a good way since now she's back to working out and taking care of her health. Lisa not only shed weight with her workouts, but also has gotten better coordination through this program. Continuing to work on her food choices she's now taking her food to work with her so she's not tempted by unhealthy quick foods.
Recently Lisa got on her bike and discovered she likes spinning. Going forward Lisa plans to continue cardio and try weights and running.
With our Summer Smallest Winner Program about to begin in June we're excited to start up again! Think you have what it takes to be a Smallest Winner?
Contact us! Limited spots available so act fast!
Summer comes with it's own crazy schedule, but you know you want to stay active this summer and
have fun. Well, you're in luck! Here's 10 outdoor activities you can do this spring/summer to get in shape while having fun!
Want to see how many calories you've burned?
Use this Calories Burned List
to help you keep track!
Wanna run with some fun? How about the Color Run
The annual Color Run is going down in St. Louis, Aug. 18, 2012. The only question is “Are you ready for the craziest, colorful, 5k of your life?”
Kayaking is a great workout for your core. To propel and turn the kayak your body relies on your core. Your legs also get in a good workout by assisting in turning and balancing the kayak. The tightening of the muscles in the legs for this purpose acts as an isometric exercise. The constant squeezing over time increases the strength of your leg muscles. The shoulder and arm muscles used to push the paddle through the water increases the muscle mass and the tone of the arms and shoulders.
5 Best Places to Kayak in Missouri
Not going on a beach vacation this year? No problem you can do this fun summer activity in a lake, a river or even a pool! (Kid Friendly Idea: Throw some rings, keys or toys in the bottom of the shallow end of the pool!)
Water Balloon Fight
Sounds silly, but like a lot of fun. Between all the running and throwing you'll be doing you'll get in a workout and not even realize it.
Water skiing, while being fun, requires exceptional upper and lower body strength, muscular endurance and good balance. Individuals wishing for more of a challenge can graduate to trick skiing, slalom skiing, ski jumping and ski racing.
Beginning balance exercises for water skiing are the single-leg Romanian deadlift exercise and the single-leg lift and chop. These types of exercises help increase joint stabilization and prepare the body for more advanced balance exercises.)
Biking riding is a great cardiovascular exercise. Riding a bike is also less strenuous on joints, leg and arm muscles, as compared to running, weight lifting, or aerobic exercises at a gym. Biking also torches calories; for example: A 135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes.
Swimming works practically all of the muscles in the body (if you do a variety of strokes). Swimming can develop a swimmer's general strength, cardiovascular fitness and endurance. Plus, on a hot summer day it's one of the best ways to cool off and still get in an amazing workout!
Bonus: Dip Into Skinny Water Workout
Another great calorie scorcher is Tennis; men can burn up to 600 calories an hour and women up to 420! Tennis is a great activity to increase leg and arm strength. Hand-eye coordination also improves with this this summertime sport. Tennis also helps with speed, overall fitness, discipline, social skills, and even sportsmanship.
Hiking is a wonderful way not only to participate in aerobic exercise, but also to clear your head. In the first place, hiking (which can be as moderate as a walk around your block or as strenuous as a mountain climb) is a weight-bearing exercise, which helps prevent osteoporosis. What's more, hiking can also help you manage your weight, possibly reduce, or even eliminate, your need for insulin if you have Type 2 diabetes, and is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.
10 Biking and Hiking Trails in St. Louis
paddle boats are considered water bikes and it’s a known fact that pedaling and cycling can be a good form of exercise, then going for a paddle boat in the nearby lake or shore can be one of your regular exercises if you want it to. This is what the connection between paddle boats and exercise is all about. If you are into biking, chances are you may like paddle boating as well. This activity works the leg muscles and provides a moderate cardio workout. Paddle boating burns a moderate number of calories.
Boathouse in St. Louis
Need more ideas?
There's a million things you could do this summer to stay active and have fun!
Have more ideas? Tell us about them on our Facebook Page!
With Summer knocking down our door early we have even less time
to get in shape! So to tone up your tummy and sculpt your legs fast work these moves into your workout routine to sculpt your bod and avoid plateau!
Get a Flat Tummy
1) Start with your left leg straight and your right leg bent, with the right knee bent inward; both feet pointed. Rest your hands behind your head, and pull your abs in.
2) Lift your right leg and bring it slightly across your body, contracting your abs and raising your upper body at the same time. Hold for a count or two, then lower back to the starting position.
1) Contract your abs and crunch up, bending in your left knee toward your chest. Keep your toes pointed.
2) Lift both legs into a V shape, raising your torso even higher and reaching your hands towards your toes.
Get Lean Legs
1) Lie on your right side, propping up your body on your right elbow, with your left hand on his waist. Both legs are bent, with the left on top of the right, toes pointed. Bring your left knee in towards your chest.
2) Straighten your right arm and lift your left leg at the same time- your left leg should be parallel to the floor. Hold for a few seconds, then return to start.
1) Support your body off the ground with your arms behind you and your right leg extended to the side, toes pointed and touching the floor.
2) Lift your right leg, and cross it over your left. Hold for a few seconds so you feel the contraction in your inner thigh, then return your right leg to the floor.
If you like these check out our Facebook Page where we post workouts daily!
If your image of fitness boot camps is killer workouts for only the very buff, you may not be paying attention to one of today’s hottest workout trends around. Boot Camp-style fitness programs are reaching all age groups and all fitness levels. Our boot camp has many different fitness levels already; from beginners, to advanced athletes, to a 76 year old! The secret to a great boot camp that accommodates every fitness level is our degreed an certified trainers. Running circuits and drills for every fitness level with modifications is how you can lose weight and tone up in no time.
Now learn how Fit Camp
can benefit YOU!
BOOT CAMP STUDIES:
In a study done by ACE
on a 40 minute boot camp researchers found that the average exerciser burns approximately 9.8 calories per minute
during a typical boot-camp workout, which equals nearly 400 calories during the entire 40-minute boot-camp.
"The biggest benefit is you’re burning an average of 600 calories per hour
," says Porcari. "That’s obviously going to help with weight loss, but you’re also getting the muscle-building benefit from pushups, arm curls and squat thrusts that you wouldn’t get just from going out for a fast walk or jog," explains John Porcari, Ph.D. "These workouts are designed to be cyclical," he explains. "Boot camp is a good form of interval training because you get periods of high intensity interspersed with moves that tend to be lower in aerobic intensity, but they serve a whole different purpose—to build muscle strength."
BOOT CAMP BENEFITS:
* Motivating Atmosphere
- In Fit Camp
you get something outside a traditional club environment. In the Spring-Fall Outdoor Fit Camp
is on weekdays at Forest Park where you will get a full body workout with agility drills, interval training, jogging, flexibility training, body weight strength training, obstacle courses, and other challenges. On Saturdays you get to be a kid again with Indoor Fuzion Fit Camp
where you work your body in a whole new way using gymnastics center equipment. (Click the link to watch videos!)
* Tailored Workouts
- Because Fit Camps train small groups, they can be tailored to individual fitness and strength; whilst some might indeed be elite athletes, others may be injured, or only beginning their new life of fitness. But there’s definitely no slacking in Fit Camp, no matter what your fitness, you are worked to push through your barriers.
* MENTAL FITNESS
- Many Fit Campers feel that they sleep better after incorporating Fit Camp into their day and after a morning session many feel they are better able to cope with work stresses. Indeed, research has shown that strenuous physical exercise can trigger elevated mood states, an improved sense of well being and ability to cope with stress. Exercise can also alleviate anxiety and depression, and improve mental clarity; for example, some who have ADHD report that exercise helps their ability to think clearly without getting distracted.
One of the most important benefits of Fit Camp is of course, the value of exercising in a group, as well as the discipline. Many of us wish to get fitter and improve our health, but all too often, our good intentions are temporary. We are so busy and there are so many competing demands for our time, that despite our best intentions, we sometimes fall by the wayside. But if you exercise in a team/group environment it helps to give support; some might be doing Fit Camp for the extra edge needed to run a marathon, and some might be doing it just to fit into those skinny jeans…but all are doing it to improve their overall fitness and health.
* SAFE & EFFECTIVE-
This is true ONLY if the trainers who are administering the Fit Camp are degreed and certified like the trainers at Studio Element. Studies show that personal trainers who have exercise-related degrees and one of the premiere top 5 certifications are more likely to design safer and more effective fitness program.
* COST EFFECTIVE-
While you won't get one-on-one work with a trainer it's the next best thing for newbies and advanced individuals to get cost effective benefits of training.
Because Fit Camp is conducted in a small group of 15-20 people we can extend to the participants much cheaper prices, but still provide you with the benefits of a trainer. For our clients who already have a personal trainer our Fit Camp is a great cost effective way to get in your extra workouts and cardio your trainer is always telling you to get.
Fit Camp goes back outside March 13th! Join our Tuesday/Thursday class at 6 am at Forest Park!
Contact us today to join this amazing class to get Spring/Summer ready!
Even with a semi-mild winter here in St. Louis it's still tough to get motivated for a winter run. It's 30-something degrees in the morning and night, the sky is dull and gray, and you're shivering inside just thinking about gearing up for an outdoor run. No wonder you're having a hard time motivating yourself. When a chilly winter's day is the hurdle keeping you from going running, here are some ways to inspire a cold-weather run.
- Warm up your clothes: Pop your sports bra, shirts, pants, and even your socks in the dryer for a couple minutes. Slipping on warm gear is sure to get rid of that chill you have when looking out your window into the cold.
- Warm up yourself: Take a quick shower allowing the hot water to envelope your skin, being careful not to get your hair wet. It'll warm your body and get your muscles ready to move.
- Warm up inside: Once you're dressed properly for a cold-weather workout, do your warm-up inside rather than outside. Run up and down the stairs, do jumping jacks or a round of push-ups, or whatever you need to do to get your heart rate up without getting sweaty. You'll feel warm and loosened up when you step out the door, and you can start running right away to stay warm. Here are warm-up ideas that can be done indoors (even in a small apartment space!).
- Blast a tune that speaks to you: Whether it's Beyoncé, Adele, or Pitbull that lights a fire inside you, use your favorite upbeat song to get you psyched for a run. You can dance and scream lyrics as you slip on your sports bra and sneaks. This is a great technique when you're really not feeling a run because it can instantly flip a switch and help you head out the door fast. Continue the musical motivation by listening to a newly crafted running mix.
- Go for a change of scenery: Running the same neighborhood loop every week? No wonder you're not excited to run. Mix up your running route every few workouts for some inspiration.
- Schedule a date with a fitness buddy: Having trouble motivating yourself? Then use a friend to help. If you make a date to meet outside for a run, you can't make excuses and back down. Check out these tips for finding the right fitness buddy.
- Shop for new gear: Whether you go big and buy a new merino wool shirt or just splurge on a new pair of warm running socks, the idea of slipping on new gear is sure to inspire you to get outside. New gear will not only give you the kick in the pants you need, but it'll also make your runs more comfortable, which will help motivate tomorrow's workout. Our picks of cold-weather reflective running gear are bound to inspire you!
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One thing’s for sure—you won’t see any boring biceps curls on this list of best exercises for the New Year. Ring in 2012 focused on building functional strength with minimal equipment, and targeting multiple muscle groups with every move. Integrate the following 12 moves into your routine and you’ll end up with a workout that’s just as efficient as it is effective, meaning less time in the gym and more time to work on your other goals—like nabbing that promotion, reading more, or taking up a new hobby.
Even if this year is going to be your busiest, there’s no reason why it can’t also be your fittest.
The deadlift is an amazing total-body exercise that helps tone and strengthen your lower back, glutes, and hamstrings. Add the challenge of balancing on one leg and it not only intensifies the work you lower body has to do, but also engages your core.
Holding a dumbbell in your right hand, balance on your right foot with your knee slightly bent. Place your left leg behind you with your toes lightly touching the floor. (Lift your left foot off the floor completely for a greater challenge.) Tilt forward at the hips—leading with your chest—while bending your right knee to slowly lower your body as far as you can until your left lower leg almost touches the floor. Push through the heel of your right foot and use your hamstrings, glutes, and lower back to return to standing. Touch your toes to the floor behind you if you need help rebalancing. That’s 1 rep. Perform 8 to 10 reps on each leg.
Make It Harder:
Perform the same exercise but slow the move down, says Rigsby. Count to three as you lower to the ground, pause, and count to three as you return to standing. Challenge your balance further by holding the dumbbell (a kettlebell works great too) in the opposite hand of the leg you’re balancing on.
Can’t muscle out a classic chinup? Don’t sweat it: The easier-to-tackle negative chinup
will do the trick. This must-do move targets the latissimus dorsi, one of the major muscles of your back. Strengthening it protects your spine and helps you maintain good posture, says Melissa Paris, a personal trainer in New York City.
Set a bench under a chinup bar, step up on the bench, and grasp the bar using a shoulder-width, underhand grip. From the bench, jump up so that your chest is next to your hands, then cross your ankles behind you. Try to take 5 seconds to lower your body until your arms are fully extended. (If that's too difficult, lower yourself as slowly as you can.) Then use the bench and jump up to the starting position and repeat. Perform 3 sets of 5 reps.
Lower your body at the same rate of speed from the top position of the negative chinup to the bottom.
If you resolved to find more time for fitness in 2012, this isometric, do-anywhere move is perfect to perform while chatting on the phone, watching TV, or doing any activity that keeps you in one place for a couple of minutes. It’s equipment-free and strengthens your glutes, quads, and hips—important muscles for proper knee support.
Stand with your back flat against a wall. Your feet should be about 2 feet from the wall, shoulder-width apart. Slowly slide your back down the wall until your thighs are parallel to the floor and your knees are directly above your ankles (like you’re sitting in a chair). Hold the position for 30 seconds. Slide your back up the wall to return to standing. Repeat 3 more times, each time trying to hold the seated position for 5 to 10 seconds longer than before.
Standing Band Row
Reverse the damage done by sitting at a desk all day. This functional exercise helps correct your posture by strengthening and toning the shoulders, arms, and upper back.
Anchor a resistance band around a fixed object (like a tree or a light pole) at chest height. Stand with your feet slightly staggered, keeping your knees soft and holding a band end in each hand. Stand far enough from the fixed object that the band is taut when your arms are fully extended. From this starting position, bend your elbows and pull the band until your hands are on each side of your chest. Hold for 1 second, then slowly release you arms back to start position. Perform 1 to 3 sets of 12 to 15 reps.
Initiate the move by squeezing your shoulder blades together (scapular retraction) to fully engage your upper back.
Save your floors from the impact of the medicine ball slam using this challenging variation. The squat chuck works almost all of the muscles in the body at once, gets the heart pumping, and makes for an amazing total-body movement. When done properly you work your legs, butt, thighs, core, back, and shoulders.
Start in squat position. Hold a 10-pound medicine ball, and let your arms hang between your knees. The ball should almost touch the floor. In a quick, controlled movement, straighten your legs and stand while lifting the medicine ball in front of you and overhead. Keep your arms completely straight throughout the motion. (The ball should make a half circle in front of your body.) Then quickly lower your arms and sink back into your squat. That’s 1 rep. Perform as many reps as you can in 1 minute, about 25.
Avoid arching your back as you lift the medicine ball overhead. Your heart rate will go up after just a few reps, so it’s important to remember to breathe. Inhale as you lower into the squat and exhale as you pop up.
Elevated Plié Squat
The elevated plié squat is a great exercise that shapes your glutes, tones your quads and inner thighs, and burns a bunch of calories.
Do It: Place two 5-pound plates on the floor about twice shoulder-width apart . With toes pointed out about 45 degrees, place the balls of your feet on the plates and keep your heels on the ground. Hold a 15-pound kettlebell with both hands and let it hang between your thighs. Keeping your head and chest up, your shoulders back and down, and your core tight, bend at the knees and slowly lower yourself until your thighs are parallel to the floor. Be careful not to let your knees cave in toward each other—they should stay in line with your ankles. Pause for 1 to 2 seconds at the bottom of your squat, then push down through your heels back to start position. At the top, slightly thrust your hips forward and squeeze your glutes. That’s 1 rep. Perform 3 to 5 sets of 15 to 25 reps.
Trainer Tip: Standing on weight plates helps you avoid sinking into your toes. (Keeping your weight in your heels more effectively activates your glutes.) If you don’t have access to weight plates, be sure to keep your body weight in your heels as you squat to get the most out of the exercise.
Prone Cable Lat Pull
You’ve never seen a lat pull
like this before. This fat-burner targets your back, chest, shoulders, and arms while challenging your core stability.
Attach a “D” handle to a cable pull machine and set it as low to the floor as possible. Get into pushup position (high plank) facing the anchor point. Reach out and grab the handle with your right hand, shifting your weight onto your left hand. (Make sure to position your body far enough away from the station that there is constant tension in the cable.) Slowly pull the handle toward your body until your elbow reaches your side. Pause for 1 second before slowly releasing your arm back to start position. Perform 3 to 5 sets of 12 to 15 reps on each side.
The great thing about mastering a lunge is that you can add movements like curls and flies to make it a total-body burner. The combination of balance and strength that reverse lunges require make it a go-to exercise for anyone looking to firm up.
Stand upright with your hands overhead or resting on your hips. Take a large step back with your right foot and drop your knee until it is a few inches from the floor and your left thigh is parallel to the floor. Make sure your left knee stays directly over your toes. Squeeze your glutes to push back up and return to standing. Repeat stepping back with the opposite leg. That’s 1 rep. Perform 12 to 15 reps.
The renegade row helps you make the most of your workout by combining three exercises—the pushup, plank, and single-arm row—into one super toner that targets your pecs, lats, rhomboids, biceps, triceps, shoulders, abs, obliques, glutes, and quads. And you’ll torch more calories than you would by targeting these muscles individually by using exercise machines, says Michael Spiegel, personal training manager at Crunch Kips Bay in New York City. “Including renegade rows in your repertoire can be a real game-changer,” he says. “They scorch your abs, while simultaneously increasing your aptitude for core stabilization and full-upper-body strength.”
Get into pushup position (high plank) with your hands holding two hex dumbbells of equal weight, palms facing in. Perform 1 perfect pushup [link to pushup instructions in Finder] and return to high plank position. Row the weight in your right hand to the side of your chest by pulling it upward and bending your arm. Keep a strong core and don’t allow your hips or spine to rotate. Return your right hand to the floor. That’s 1 rep. Alternate arms for 1 rep. Perform 3 sets of 10 reps with 60 seconds of rest after each set.
Give your hibernating body a wake-up call. This yoga pose is great for all levels and can be done anywhere you can sit down comfortably with crossed legs. Twisting poses have circulation benefits—great for cold weather—and can be useful for opening tight hips, shoulders, and your spine.
Do It: Sit on the floor with your legs out in front of you. Cross your bent left leg over your right thigh, placing your left foot on the floor. Place your right arm on the outside of your left knee and hold your right knee, while twisting your spine to the left. Hold this position, breathing easily. With every exhalation, allow yourself to surrender into the pose.
Return to the midline and repeat the posture on the other side.
Squat to Shoulder Press
Total body exercises like this one optimize the efficiency of your workout, allowing you to burn more calories while building core strength and stability with fewer exercises.
Stand with your feet shoulder-width apart holding a 10-pound medicine ball to your chest. Lower your body into a squat while extending your arms in front of you so the medicine ball is between ankle and knee height at the bottom of your squat. Return to start position, bringing the medicine ball back to your chest. Raise the medicine ball overhead while lifting your heels and balancing on the balls of your feet. Return to start position. That’s 1 rep. Perform 10 to 15 reps.
When you squat, be sure to keep your weight back on your heels, pull your belly in, and maintain a neutral spine.
Single-Leg Squat with Single-Arm Cable Row
Sculpt a better behind! This move calls on your lats and glutes to work together, which creates amazing functional and core strength, balance, and stability..
Do It: Set a cable or band to between ankle and knee height. Stand on your right foot, holding the cable in your left hand. (Stand far enough from the cable station that the cable stays taut.) Lower into a squat until your right thigh is parallel to the floor. (Hold your right arm in front of you for balance, if needed.) Push through your heel to return to standing while rowing your left arm back until your elbow is at your side. That’s 1 rep. Perform 10 to 15 reps on each side.
Make It Easier: This exercise creates a dynamic-balance challenge. Perform a more shallow squat until you become comfortable and confident with the movement.
Trainer Tip: Remember that proper recovery and massage should be key aspects of your workout regimen, says Beaton, whose clubs also feature a spa for on-site treatments. If you can’t get regular massages, use a foam roller instead to promote recovery.