Tuesday, April 1, 2014

Bored with your New Years fitness resolution yet? Well time to reBoot!!!!


Bored with your New Years fitness resolution yet?  Well time to reBoot!!!!


Let me introduce to my first ever guest blogger Natalie Joffe Nutrition Coach, AADP a fitness/nutrition superstar. "Looking to make your workout more effective and save time? Now is the time to change things up before you lose interest!!! Try these 3 simple but effective compound exercises for total body fitness." 

Introduce Compound Exercises for a More Effective Workout
Planks, push ups, squats, lunges and rows are all staple movements in a good workout.  By combining these motions into compound exercises, you not only save time and increase fat burning, but you also train your body to more effectively respond to real life situations. 
Here are four compound movements to try adding into your workout routine. To start, do 3 sets of 10 repetitions for each of the exercises. 

Renegade Row:
[Works the core, chest and back]
1) Assume the standard pushup position with your hands under your shoulders, and your body in a straight line. 
2) Maintaining level hips, row one dumbbell to the side of your chest, keeping your elbow close to your body.
3) Pause for a moment and then return the dumbbell to its original position and repeat on the other side. 
4) This completes one repetition. 
Assume the standard pushup position with your hands under your shoulders and your body in a straight line

 Maintaining level hips, row one dumbbell to the side of your chest, keeping your elbow close to your body.

Pause for a moment and then return the dumbbell to its original position and repeat on the other side.


Spider Man Push Up: 
[Works the chest, shoulders and core]
1) Assume the standard pushup position with your hands under your shoulders and your body in a straight line. 
2) As you lower your body toward the floor, lift your right foot off the ground and swing your leg out sideways, trying to touch your knee to your elbow. 
3) Reverse the movement, then push your body back to the starting position. 
4) Repeat on the left leg.
5) This completes one repetition. 

Assume the standard pushup position with your hands under your shoulders and your body in a straight line.


As you lower your body toward the floor, lift your right foot off the ground and swing your leg out sideways, trying to touch your knee to your elbow. 


Reverse Lunge to Bench Step Up
[Works calves, gluts, hamstrings, and quadriceps]
1) Holding a pair of dumbbells, stand roughly half a foot from a bench. 
2) Place your left foot on the bench.

3) Push up until your left leg is straight and your right knee is raised to hip level. 


Holding a pair of dumbbells, stand roughly half a foot from a bench. 

Place your left foot on the bench.

Push up until your left leg is straight and your right knee is raised to hip level. 

There you have it 3 great exercise that you can do just about anywhere and just remember you get out of it what you put into it!




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"People often say that motivation doesn't last. Well neither does bathing - that's why we recommend it daily." - Zig Ziglar