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February 26, 2010
The Training Pro workout brings strength training to a new level by adding some challenging total body exercises, balance work, and plyometrics. This is the highest fitness level of the three workouts I’m providing as part of my New Definitions series. If you’re not quite at this level yet, don’t worry – start with the routine that suits your ability level and be consistent about your workouts. It’s always surprising how quickly you can build strength. You’ll be a Training Pro in no time!
This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule. The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time. As you progress through this workout over the coming weeks, you can add a third set to all the exercises.
You don’t need any weights or equipment for these exercises, nor do you need access to a gym. Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a tennis ball (or other small object).
To begin, take five minutes to warm up your body. This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block. You just want to elevate your heart rate and prepare your body for the exercises to come. After five minutes, you’re ready to move on!
Lunge to Balance
Target: quads, hamstrings, glutes, with core involvement
 1. Stand with your feet hip-width apart, shoulders back, and chest lifted. This is your starting position.
2. Take one big step forward with your right foot. Toes, hips, and shoulders should all face directly ahead. Bend your knees and lower yourself straight down to the floor, bringing the right knee to a 90 degree angle (or as low as you can).
3. Slowly straighten your legs and push off from the right foot to bring yourself back to the starting position. But instead of placing your foot on the  ground, lift your knee into a balance.
4. With your right knee lifted, immediately descend into a second lunge bringing the right leg forward.
5. Perform 12-15 repetitions on the right leg, bringing the knee up to a balance in between each repetition. Then repeat the entire sequence on the left.
Tips: Engage your core by using your abdominal muscles as you push off the front leg into a balance position. Your foot should not touch the ground in between repetitions.
Walk-ups
Target: abdominals, lower back, shoulders
 1. Set up your mat (or towel) and assume a plank position on your hands and toes. This is your starting position (shown in first picture).
2. Lower yourself onto your forearms one arm at a time, placing elbows directly underneath the shoulders as in the second picture.
3. Keeping your abs engaged and holding a strong plank position, again lift yourself back to your hands, one arm at a time. Now you are back to the starting position.
 4. Repeat this pattern of hand plank to elbow plank for 12 repetitions.
Tips: If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back. If this exercise is too difficult on your toes, perform on your knees until you build up strength.
Squat Jump
Target: quads, hamstrings, and glutes (total body power move)
 1. Stand with your feet shoulder-width apart, toes facing forward, and shoulders back. Sit back into a squat, making sure your weight is in your heels. This is your starting position.
2. On the count of 3, jump up as high as you can, stretching your arms overhead like you are about to shoot a basketball.
3. As you descend, return your weight to your heels and immediately return to a full squat position.
4. Hold the squat low as you count to 3 seconds again (SLOWLY), then spring into another jump.
5. Continue in this pattern of jump, hold for 3 sec, jump for 8-10 repetitions.
Tips: This is a power move, so put all your energy behind the jumps – as high as you can go!
Double-Stop Push-up
Target: chest, triceps, abdominals, lower back
 1. Set-up your mat and assume a “plank” position (on your hands and toes), making sure your back is flat. This is your starting position.
2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the mat. Get yourself as close to the ground as you can.
3. Slowly raise yourself back up, but only halfway… pause midway up, then lower yourself back towards the ground, then push yourself all the way up to the starting position.
 4. So the exercise is essentially: down, halfway up, down, all the way up.
5. Perform 8-10 repetitions.
Tips: Think of your body as a board throughout this exercise. Nothing should move except your arms. If this exercise is too difficult on your toes, perform on your knees instead.
V-Sit Figure 8′s
Target: abdominals, lower back, quads
 1. Grab your tennis ball or other object and sit on your mat with your knees bent, feet on the floor. Lean back slightly until you feel your core working to hold you in position. This is called a “v-sit” position.
2. Lift your feet off the ground, keeping your knees bent and feet together. You should now be balancing on your butt.
3. Keeping your arms and legs off the ground, extend the left leg in front of you and pass the tennis ball under your right knee (which should still be bent) with your right hand.  Catch the ball with your left hand as you simultaneously switch legs (bring left leg in and bend knee while extending right leg). Again, pass the ball under the left knee with the left hand and catch with your right hand. Switch legs.
4. The motion continues in this way, passing the ball under each knee so that the pattern of the ball becomes a figure 8. As you get more comfortable with the exercise, speed it up to increase the challenge.
5. Perform 15-20 repetitions.
Tips: Contracting your abs and elongating your upper body will protect your back and make it easier to keep your balance. If you want to increase the intensity of this exercise, switch the tennis ball for a light dumbbell.
Swimming
Target: upper and lower back, abdominals
 1. Flip yourself over on your mat so you’re lying on your stomach. Place your hands on the floor in front of you, arms fully extended. This is your starting position.
2. Simultaneously lift your head, arms, and legs off the mat as high as you can. This means your entire leg, not just bending the knees!
3. From here, lift the right arm as high as you can while simultaneously lifting the left leg (again, from the hip not the knee!). Switch and repeat with the left arm and right leg.
4. This exercise moves quickly so once you get the hang of it, speed it up for yourself. The alternating pattern of your arms and legs should feel a little like swimming.
5. Perform 12-15 repetitions, counting the right arm only.
Tips: Make sure to BREATHE throughout this exercise!
Once you can easily complete three full sets of each exercise (and for two consecutive workouts), then it’s time to add an additional challenge for your muscles… dumbbells!
February 24, 2010
The Avid Exerciser routine is geared towards a slightly higher fitness level than the Fitness Freshman workout. Here, the focus is again on toning and strengthening the entire body, but with exercises that work several muscle groups at once. Although these exercise choices may look similar to those in Fitness Freshman, the core strength and balance required to complete these exercises is much greater. Good luck!
This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule. The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time. As you progress through this workout over the coming weeks, you can add a third set of all the exercises.
You don’t need any weights or equipment for these exercises, nor do you need access to a gym. Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a kitchen chair.
To begin, take five minutes to warm up your body. This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block. You just want to elevate your heart rate and prepare your body for the exercises to come. After five minutes, you’re ready to move on!
Prisoner Squat
Target: quads, hamstrings, and glutes, with core involvement
 1. Stand with your feet shoulder-width apart, toes facing forward, and shoulders back. Place your hands behind your head. This is your starting position.
2. Slowly sit back as if you were going to sit on a chair, aiming your butt back and down towards the chair. Lower yourself as far as you can (but no lower than a 90 degree angle at the knee) and return to the starting position.
3. Perform 12-15 repetitions.
Tips: Your knees should remain behind your toes at all times. Your weight should be completely in your heels at the lowest point, which will make you feel slightly unsteady. Also, keep your shoulders back and look straight ahead as you perform the squat – do not look down at the floor. Having your hands behind your head creates a greater challenge for your core as you descend into the squat.
Wide Step Plank
Target: abdominals, lower back, shoulders
 1. Set up your mat (or towel) and lay on your stomach. This is your starting position.
2. Lift yourself onto your forearms and toes, placing elbows directly underneath the shoulders. Your body should form a straight line from head to toes.
3. Holding a strong plank position, step your right foot out to the right, then your left foot out to the left. You legs should now be in a wide stance. From here, step the right foot back in and then the left foot. Now you are back to the starting position.
 4. Repeat this pattern of right, left, right, left for 12 repetitions.
Tips: If you feel this exercise more in your shoulders than your core, chances are your butt is too high. Check to make sure your body forms a straight line from head to toes. If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back. And make sure to BREATHE!!
Forward Lunges
Target: quads, hamstrings, glutes, with core involvement
 1. Stand with your feet hip-width apart, shoulders back, and chest lifted. This is your starting position.
2. Take one big step forward with your right foot. Toes, hips, and shoulders should all face directly ahead. Bend your knees and lower yourself straight down to the floor, bringing the right knee to a 90 degree angle (or as low as you can).
3. Slowly straighten your legs and push off from the right foot to bring yourself back to the starting position.
4. Repeat on the left. Perform 12-15 repetitions on each leg, alternating back and forth.
Tips: Just like with the squat, make sure your front knee does not extend beyond your toes. Your upper body should remain upright as you lower yourself down into the lunge, bringing your torso straight down over your back knee. Engage your core by using your abdominal muscles as you push off the front leg; this will prevent you from leaning back as you return to the starting position.
Push-up
Target: chest, triceps, abdominals, lower back
 1. Set-up your mat and assume a “plank” position (on your hands and toes), making sure your back is flat. This is your starting position.
2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the mat. Get yourself as close as you can to the ground.
3. Slowly reverse that movement, pushing yourself away from the mat while keeping your body straight.
4. Perform 10-12 repetitions.
Tips: Think of your body as a board throughout this exercise. Nothing should move except your arms. If this exercise is too difficult on your toes, perform on your knees instead.
Chair Crunch
Target: abdominals, lower back, quads
 1. Grab your chair and sit on the edge of the seat facing forward. Place your palms on the sides of the seat, fingertips curling underneath the edges so you have a good grip on the chair. Bring your knees up so you are in a “V” balance. This is your starting position.
2. Bring your knees in to your chest as close as you can (not shown), then extend your legs straight out in front of you as you lean slightly back.
3. Return to the starting position, controlling the motion so you don’t fall off the chair.
 4. Perform 12-15 repetitions.
Tips: Focus on using your abdominals to do this exercise, not your legs. Also make sure to keep your back straight to create a long line with your upper body. This will protect your back and make it easier to keep your balance.
Superman
Target: upper and lower back, abdominals
 1. Flip yourself over on your mat so you’re lying on your stomach. Place your hands on the floor in front of you, arms fully extended. This is your starting position.
2. Simultaneously lift your head, arms, and legs off the mat as high as you can. This means your entire leg, not just bending the knees!
3. Hold this position for 5 seconds (that’s a SLOW count to 5 guys… no rushing!) and slowly lower yourself back to the mat. That’s one repetition.
4. Perform 8-10 repetitions.
Tips: Make sure to BREATHE throughout this exercise!
Once you can complete 3 full sets of each exercise easily (and for 2 consecutive workouts), then it’s time to move to the next fitness level: Training Pro.
February 22, 2010
Fitness Freshman is a beginner-level workout, and it’s a great place to start if you are new to exercise and/or it’s been awhile since you last worked out. The exercises presented here focus on toning and strengthening the entire body, with special attention directed towards improving core strength (think of the core as the center of your body: your abdominals, lower back musculature, and hip complex).
This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule. The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time. As you progress through this workout over the coming weeks, you can add a third set to all of the exercises.
You don’t need any weights or equipment for these exercises, nor do you need access to a gym. Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a kitchen chair. Good luck!
To begin, take five minutes to warm up your body. This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block. You just want to elevate your heart rate and prepare your body for the exercises to come. After five minutes, you’re ready to move on!
Basic Squat
Target: quads, hamstrings, and glutes
 1. Set up your kitchen chair and stand in front of it, facing away. Take one step forward. This is your starting position.
2. Slowly sit back as if you were going to sit on the chair, aiming your butt back and down towards the chair. Lower yourself as far as you can (but no lower than a 90 degree angle at the knee) and return to the starting position.
3. Perform 12-15 repetitions.
Tips: Your knees should remain behind your toes at all times. If you’re doing the exercise correctly, it will feel like you are sticking your butt out and that you might tip over backwards. That’s a good sign! Your weight should be completely in your heels at the lowest point, which will make you feel slightly unsteady. Also, keep your shoulders back and look straight ahead as you perform the squat – do not look down at the floor.
Plank Hold
Target: abdominals, lower back, shoulders
 1. Set up your mat (or towel) and lay on your stomach. This is your starting position.
2. Lift yourself onto your forearms and knees, placing elbows directly under the shoulders. Your body should form a straight line from knees to head.
3. Hold this position for 30 seconds.
Tips: If you feel this exercise more in your shoulders than your core, chances are your butt is too high. Check to make sure your body forms a straight line from knees to head. If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back. And make sure to BREATHE!!
Stationary Lunge
Target: quads, hamstrings, glutes
 1. Stand with your feet hip-width apart, knees slightly bent, shoulders back, and chest lifted. Take one big step forward with your right foot, so you are balancing on your right foot and the ball of your left foot. Toes, hips, and shoulders should all be facing directly ahead. This is your starting position.
2. Bend your knees and lower yourself straight down to the floor, bringing the right knee to a 90 degree angle (or as low as you can).
3. Slowly straighten your legs and return to the starting position.
 4. Perform 12-15 repetitions on the right leg, then switch legs and repeat.
Tips: Just like with the squat, make sure your front knee does not extend beyond your toes. Your upper body should remain upright as you lower yourself down into the lunge, bringing your torso straight down over your back knee. There should be no forward movement to the lunge.
Wall Push-up
Target: chest, triceps, abdominals, lower back
 1. Stand about 2-2.5 feet from a wall, facing the wall. Place your hands on the wall at shoulder height. Your body should be in a straight line from heels to head. This is your starting position.
2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the wall. Get yourself as close as you can to the wall.
3. Slowly reverse that movement, pushing yourself away from the wall while keeping your body straight.
4. Perform 12-15 repetitions.
Tips: Think of your body as a board throughout this exercise. Nothing should move except your arms. As you bend your elbows, allow your feet to tip towards the wall so you end up on your toes at the end of the exercise.
Reverse Crunch
Target: abdominals, lower back
 1. Set-up your mat (or towel) and lay down on your back. Place your hands behind your head and lift your legs off the ground, crossing your ankles and positioning your feet directly over your hips. This is your starting position.
2. The goal here is to “crunch” your lower body towards your upper body, using the lower portion of your abdominals to do the work. With that in mind, lift your butt of the ground and push your feet towards the ceiling, bringing your lower body up and slightly towards your head.
 3. Slowly return to the starting position, controlling the motion so you don’t fall back to the floor.
4. Perform 12-15 repetitions.
Tips: Focus on using your abdominals to do this exercise, not your legs. It is very easy to simply swing your legs back and forth, using momentum to perform the exercise rather than the muscles we want to strengthen. If you’d like, place your hands on your stomach instead of behind your head so you can actually feel your stomach muscles working as you perform this exercise.
Back Extensions
Target: upper and lower back, abdominals
 1. Flip yourself over on your mat so you’re lying on your stomach. Place your hands under your head, elbows out, and rest your cheek on your hands (like you’re about to take a nap… but don’t rest yet!). This is your starting position.
2. Simultaneously lift your head and arms off the mat, lifting your chest off the mat as well if you can.
3. Hold this position for 5 seconds (that’s a SLOW count to 5 guys… no rushing!) and slowly lower yourself back to the mat. That’s one  repetition.
4. Perform 8-10 repetitions.
Tips: Make sure to BREATHE throughout this exercise!
Once you can complete 3 full sets of each exercise easily (and for 2 consecutive workouts), then it’s time to move to the next fitness level: Avid Exerciser.
Special thanks to my model and photographer, Michelle Dorval Malone.
February 12, 2010
Q: I feel like I could lose a few pounds, but once I do everyone thinks I look sick. What do you suggest I do to tone, rather than lose more weight? Also should I drink protein shakes and muscle building formulas?
A: Firstly, I would be remiss if I didn’t emphasize that you are the one who needs to be happy with your shape, your body, and your health. It’s very easy to get swept up in what everyone else thinks of you because, let’s face it, everyone has an opinion. Unfortunately, even our close friends and family can sometimes have strong opinions of what we should or should not look like, how many pounds we should lose or gain, and how we should manage our lives.
As a strong woman, you need to own your body and identify what feels healthy for you. If you are comfortable at your current fitness level and size, then just work on toning up and maintaining your weight. If, on the other hand, you think you would be healthier (emphasis on healthy not skinny) minus a few pounds, then your focus should be on toning and weight loss.
To help you identify which of these options you should choose, I would suggest first calculating your body fat percentage. You can do this on your own, at home, with very little equipment or expense. Click here for my article on how to calculate this for yourself and what the numbers mean. If your body fat percentage places you in the average or above average categories for you age and gender, then your weight is at a healthy number and you shouldn’t worry about dropping more pounds. If your percentage falls below average, then you’ll need to focus on increasing your ratio of muscle to body fat.
Strength Training to Reduce Body Fat
Strength training is the best way to re-shape your body, so taking the time to commit to a regular muscle toning routine is the second step. I recommend 3 days per week (2 days per week if you’ve never done any strength training before) in the beginning – you can always add more later if you want. Over the next week, I’ll be posting three different total-body strength training/toning routines, based on various fitness levels. These would make a great starting point for you. To determine which fitness level you should choose, try some of my at-home fitness tests. Your scores will point you towards the most appropriate toning routine.
Losing Body Fat, Not Muscle
Weight loss is always about calories in versus calories out – basic mathematics. When you exercise you expend calories (whether the exercise is cardio or strength-focused). Thus if you’re simply looking to tone your muscles and maintain your weight, you must remember to eat enough to balance out all your exercise.
If you follow this plan, you won’t need to worry about consuming “muscle building” formulas (which will likely cause weight gain as they are high in calories). Instead, focus on the types of foods you eat – choose whole grains but get the majority of your carbohydrates from fruits and vegetables; choose lean meats rather than fatty red meat or dairy products; and limit your intake of excess sugar and saturated and trans fat (especially abundant in processed, packaged food and at restaurants).
The way you put together your meals makes a difference too. Try to consume protein every time you eat carbohydrates – this slows digestion and the release of sugar into the bloodstream. It also keeps you fuller for longer so you won’t be diving for sweets mid-afternoon or late at night!
In the end, focus your energy on how you feel, not on what other people are saying. It’s your body and your health, so make that your priority. Whether that means losing or gaining a few pounds (and the body fat guide can help you figure that out), just focus on supporting your own choices for a healthy lifestyle. Once you do that, you may be surprised to find others adopting your behavior!
February 11, 2010
So hopefully you’ve now had a chance to complete all five fitness tests and the “what’s your fitness age?” quiz. If not, I’ve provided links to all of these tests below.
Quiz: What’s your fitness age?
At-Home Fitness Test: Step-ups
At-Home Fitness Test: Push-ups
At-Home Fitness Test: Plank Hold
At-Home Fitness Test: Sit & Reach
At-Home Fitness Test: Cobra Stretch
Remember, the point of these tests is to determine your current fitness level and establish benchmarks for yourself moving forward. These tests are a critical component in designing fitness programs for my clients, and they are equally important for your own progress. For this reason, please be as honest as possible when taking each test – this will ensure that your workout is an accurate match to your fitness level.
I’ve spent time putting together three separate workouts for you, based on three different fitness levels. You’ll determine, based on your scores, which workout is for you and begin working towards your fitness goals!
First, you’ll need to tally up all your grades (A, B, or C). If you clearly have more of one letter than any other, then your job is done! Look below for your fitness level description. If, on the other hand, your answers are split fairly equally between two or three letters, follow this guide:
Mostly A’s: Training Pro
You are no stranger to exercise and have maintained a healthy weight and active lifestyle through most of your life. Your fitness tests demonstrate your ability to excel in all three areas of fitness: cardiovascular, strength, and flexibility. You are a well-rounded fitness enthusiast and do a great job cross-training your body. As far as your fitness goals, you are looking to add variety and an extra challenge to your workouts. Congratulations!
Mostly B’s: Avid Exerciser
You have exercised in the past (or have only recently begun) but fitness has not been a constant in your life (until now!). Your fitness tests have identified some strengths and weaknesses for you, so you can focus your workouts moving forward. Your fitness goals include changing your lifestyle and making exercise a regular activity. Good for you!
Mostly C’s: Fitness Freshman
You are new to exercise and/or it’s been a VERY long time since you worked out. You may have done well on a few of the tests, but your strengths are unbalanced (leaning heavily towards only one area of fitness: cardiovascular, strength, or flexibility). Your goal is to improve your health and well-being by bringing fitness into your life. You just don’t know where to begin. You’ve come to the right place!
Over the next week, I’ll post a starter workout for each fitness level: Training Pro, Avid Exerciser, and Fitness Freshman. As we progress through the workouts in the coming weeks, I’ll post more on how to increase the intensity of the exercises and how to effectively track your progress. Once you can complete 3 full sets of each exercise easily (and for 2 consecutive workouts), then it’s time to move to the next fitness level. Good luck!
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