Monday Moves #3

Posted on April 22, 2013 by Jen @nutcaseinpoint

In case you’ve missed the first two installments:

So this week, I have 3 moves for ya. They are just basic moves with a modification. (Think: intermediate and/or advanced level, depending on your comfortability with each move). Of course, don’t do them if you are not comfortable, and especially don’t do them if you have any injuries. Moving right into it.

NUMERO UNO: Squat Walk with Thigh Squeeze.

-Get a Bender ball or a stuffed animal or one of your dog’s toys (really anything squishy and not too heavy).

-Place whatever squishy item you have between your knees. This will engage your inner thighs to do some work to keep that sucker in place (wow, that just sounds dirty).

-Lower into a squat position. Make sure to keep your knees aligned with your toes- do not let your knees be IN FRONT of your toes! Butt down; chest up.

– Staying in the nice low squat position, start walking. Not only are you working your glutes and squats with the squat, but you’re getting those thighs toned since they have to work on holding whatever you’ve got between your knees.

–Modifications: Squat walk without holding an object between your knees. OR, rather than walk, you can pulse in place.

NUMERO DOS: Stability Ball Tricep Dip

-Place a stability ball on the floor against a wall. Remember to have your fingers facing the same direction you are. How far you extend your legs in front of you depends on your ability level. The farther out, the harder it is.

-Once you’ve gained balance, do your regular ‘ol tricep dip. Elbows go back, rather than bow out so that you can really target those triceps.

-If you get comfortable with the balance on the ball, you can try holding the dip (not only is that tricep work, but core work as well!) And yes, you’ll feel it because I had to hold that position for the flash on the camera to finally go off and it was tough!

NUMERO TRES: Stability Ball Push-Up

-Same idea as the stability ball tricep dip. It’s just an advanced modification on a basic move, plus it encourages more core strength for balance.

-Ball on the floor against the wall. Make sure you get good hand placement on the ball (far enough apart) so that you keep the ball put.

-Do a pushup. Now, you will definitely do way less of these than you would your normal pushup because of the extra work required. Another option is to simply hold the plank position.

Well, there ya have it guys. 3 moves to get your week going. Let me know if there’s anything you’d like to see for next week’s edition!

Monday Moves #2

Posted on April 16, 2013 by Jen @nutcaseinpoint

Hey everyone. This week’s Monday Moves post is a day late because I got caught up in everything that was happening in Boston. But we’re still gonna call it Monday Moves.

Onto some moves for this week. Keep in mind the pictures are terrible, but they are just to give you an idea of how the exercise is performed.

1. Wall Sit with Shoulder Rotation and Overhead Press

-Aside from the fact that I obviously need to sweep my dog’s hair before taking pictures, this move works your lower and upper body. Pressing the length of your back against the wall (be mindful to not let your lower back ‘roll’ forward) and dropping your hips to knee height (get that 90 degree angle), hold the weights as pictured (keep elbows stationed at shoulder height).

-Rotate the weights, keeping your shoulders and elbows put. Engage your core so that your back remains pressed against the wall while performing this part of the exercise.

-Press the weights over your head. That is the entire move. To return to starting position, reverse the order of the pictures as shown. (Aka: drop the elbows, rotate the shoulders, and lower the weights).

2. Bridge and Chest Press

-Start laying on the ground, feet planted. To engage your inner thighs, place either a bender ball or extremely light weight in between your knees. Cheese relatively heavy weights to hold- elbows lined with the chest.

-Engage your core and press with your heels to raise your hips into bridge position. Be mindful of the weight/ball between your knees. At the same time, press the weights overhead.

-In a slow, controlled movement, drop your elbows down to starting position and simultaneously round the spine to lower your butt to the floor. Repeat. Repeat lots of times if you want a great butt.

3. Single Leg Deadlift with Overhead Press

-Ok, stick with me on this one, there are a lot of moves involved. But I promise, it is SO worth it. This is probably my favorite exercise. It requires balance and lots of coordination. Something I don’t generally have ~~(on a Friday or Saturday night. Bahahaha, good joke Jen!)~~

-Start with your feet together, holding heavier weights at your sides. Keeping one foot planted, gradually kick one leg back- leg extended and foot flexed. At the same time, lower the weights to almost touch the ground by your planted foot.

-Then, bring the leg back to starting position (but DO NOT touch your foot to the floor. In a fluid and immediate motion, rotate the weight and begin a bicep curl while also lifting the ‘moving’ leg so that the knee is at hip height.

-Last part, extend the foot and transition the weights from the top of the bicep curl into an overhead press. To do more than one rep of this move, slowly reverse the order of steps. (Aka: Lower from the overhead press and bend the knee; reverse the curl; lower the leg.

4. Plank High Fives

-Yes, you will high five your wall. Or you can position yourself to high five your baby or your pet or perhaps someone’s butt (if they’re like sitting in a chair or something. But I recommend you telling them you’re about to TAP THAT ASS.)

-Before assuming the position, face the wall (or object you’ll tap) and extend your arm out to find the appropriate length. Place yourself at the correct distance and get into a straight-arm plank with your palms directly under your shoulders. NO BUTTS IN THE AIR, Y’ALL.

-Keeping your core engaged, alternate arms to give high fives. Just try not to rotate your hips as your reach.

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There ya have it, folks. Some potentially new-to-you moves to add to future workouts. See ya tomorrow for WINESDAY WEDNESDAY!

Question: Done any of these moves before? Love em/hate em?

Monday Moves #1

Posted on April 8, 2013 by Jen @nutcaseinpoint

So, I thought I’d start yet ANOTHER weekly post called Monday Moves. These posts will show new exercises that you can incorporate into your workout! I know I get into a rut once in a while and end up repeating a lot of similar moves time and time again. There are more things to do besides bicep burls and pushups and squats!

I have 4 exercises that I want to share with you this week. Some, you may have seen before (especially if you took my classes at the Oak Square Y) and some may be a brand new twist on an existing move you know. This week we have:

squat with upright row
side lunge with full circle
one armed side pushup/crunch
plank with kick and hold on stability ball

Let me just apologize in advance for the terrible pictures. I wanted to give you guys a bit of a visual (on the MOVE. not ME!) but these turned out pretty lame-o. Give me some time for improvement!

1. Squat with upright row. This move targets your legs, back, core and arms.

Start with your feet apart, a dumbbell in one hand.
Squat down, with the dumbbell reaching towards the ground.

As you come back up, lift the dumbbell to chin height, leading with your elbow.

2. Side Lunge with full circle.

Start with weight in both hands

Step out with one foot (pictured: right foot). At the same time, keeping arms extended, complete a full circle, rotating the shoulders, hips facing forward. (Pictured: circling swooping to the right)

As you complete the circle, bring your foot back to the starting position.

3. One armed side pushup/crunch. (Warning: this one is super unflattering)

Lay on one side with legs extended and feet stacked.
Take the bottom arm and bring it around your chest, like you are hugging yourself.
Place the palm of you top hand on the ground, about shoulder height.

Engage your obliques and ‘pushing’ arm and push up by extending your arm.

4. Plank with kick and hold on stability ball.

Start in the pushup position, with your shins resting on the ball.

Lift one leg and hold.

Return your leg on the ball. Switch to the other leg.

Hope these help inspire future workouts!

******Don’t forget, only one more day to submit photos for Winesday Wednesday! Click here to find out how you can be a part of my new weekly segment!

A Few Things

Posted on October 1, 2012 by Jen @nutcaseinpoint

A few things. (I always say ‘few’ when I’m teaching a class, “c’mon guys, only a few more pushups!” when really I mean 10. Or 20.) But this time I really only mean a few.

1. Check out this hilarious video. It’s the Gangnam Style music video…without the music. I still can’t decide if that makes it incredibly hilarious, or seriously creepy. You be the judge!

2. Oh man. I saw this on The Pioneer Woman‘s blog this A.M. and got addicted…immediately. Kendra Scott jewelry. (Kysha, Katie..go look at this site. There are some serious contenders for wedding jewelry!)

3. Taught Barbell Blast tonight. Except, since I subbed it last minute, I didn’t know that it was Barbell Blast. So guess what, we did Barbell Blast without barbells. Hahaha. I had one lady leave 5 minutes in. She totally had a look on her face that was all “awwww hellls no”

Not a super glamorous shot, but the next class was about to start so I had to be quick. And the next class was PARKOUR. Umm, what? The YMCA offers jump-off-the-roof classes? Now that I think about it, I should have stayed to watch. Drats. Well, that’s what YouTube is for, I guess.

Favorite moves from tonight’s class:

-Decline bridge chest press. It’s kinda like this picture:

(Source)

Except, I had the class rest their heels on their steps. I also had them alternate between the chest press and flys 2 times- without coming out of the bridge pose. Then had them go immediately into weighted bridge dips and single leg dips. Bwahaha

Other favey was the Arnold Press combined with tricep extensions (done 2 times through) To be extra challenging, I had them do sets of medicine ball pushups immediately after. Bwahaha².

I ran into one of the women in my class in the locker room afterwards and she told me she liked my class because I went so slow. Not sure if that was a compliment, but I guess I’ll take it? I told her it was to ‘feel the burn’. Quick thinking.

******

See, that was only a few things. I kept my word. 🙂