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This week is the final episode of our GRAVITY Star workouts. Luis Galindo from Funktional Fitness in Gilbert, AZ. Today Luis gives us a Total Body Challenge.
Give it a shot and let us know what you think!
Here’s a guest post from Total Gym GRAVITY Master Trainer and strength and conditioning coach, Maria Sollon. Maria offers her tips for sport-specific partner training on Total Gym. Grab a partner and get after it!
By Maria Sollon Scally, MS, CSCS, GRAVITY Master Trainer
www.groovysweat.com
It’s hockey season! As a strength and conditioning coach for the East Coast Hockey League (AAA hockey league of the NHL), I regularly use Total Gym as a training tool for time sensitive athletes. During season there is more time spent on the ice than in the gym. Maximizing an athlete’s workout to condition effectively without injury is best accomplished with a combination of strength, core power and agility timed intervals.
To add more resistance and team building skills, I developed a series of exercises on the Total Gym GTS that can accommodate two people at the same time. One person is performing exercises on GTS and the other is working with different equipment on the floor – both with timed intervals.
This video is an example of a workout that I do with my hockey team (also written below the video). For example, while half of the team rides the bikes, the other half rotates through three minute stations that incorporate the Total Gym. This format works well with limited time and space. Enjoy!
Teammates Pair Up
Circuit Style Workout using Total Gym GTS
3 min. / station
1 min/ exercise (30 sec. recovery)
1. Incline Squats with Extra Weight (or body weight from another teammate sitting on the glideboard)
2. Lateral Lunges with Kettlebell or Medicine Ball
• BOSU Lateral Hops
3. Kneeling Single Arm Rotation Punch
• BOSU Burpees
If you read my November post The Infamous Fitness Rut, then you have a fine grasp on how to create fitness goals, or any goal for that matter, that excite you. Now that the New Year is here and you’re newly motivated, perhaps you’re asking yourself, “Ok…now how do I reach those goals?” Try employing a few visualization techniques to help boost your mental rocket fuel as you embark or continue on the journey to your goal.
Have you formulated a clear picture in your mind of what it actually looks and feels like to reach your goals? Let’s say you want to achieve 22% body fat. Have you pictured yourself standing on the body fat scale and seeing the number 22 on the dial? Have you imagined how you would feel wearing your favorite pair of jeans?
Let’s say you want to place at the next “Mr. Fitness” competition. Have you seen yourself successfully executing your routine in your mind’s eye? Have you visualized yourself accepting a medal for your achievements?
Visualizing isn’t hard and it doesn’t have to go on for hours and hours. Sit in a quiet space. Set a timer for however long you want. Close your eyes and start imagining yourself achieving the goal. See it. Hear it. And really feel it. The key here is sustaining a level of vivid “feel-good-ness” for however long you’d like.
Accompanying your visualization technique, you might also want to employ the use of a vision board. A vision board is artwork of your making that represents images of what you’d like to do, be and have. All you need is construction paper, your favorite magazines, scissors, glue and/or scotch tape. Flip through the magazines and cut out words and images that inspire you and represent the things you want to attract into your life. Go with your gut. If an image inspires you, cut it out and paste it up. Hang the vision board somewhere you can see regularly. Meditate, or better yet, visualize the images on the board. Most importantly, relax and have fun with it!
I’ve used visualizations and vision boards on a number of occasions and I often do eventually get what I “see” in my mind’s eye and on the board.
Now that you’ve read this, watch the videos below to see these words come to life!
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Valerie Paule is a Los Angeles-based fusion dance fitness instructor who has a knack for combining life success principles with fun physical fitness. For more information, visit www.FunLifestyleFitness.com and www.ValeriePaule.com.
Fox 5 News in San Diego invited me on this week to talk about how to avoid the dreaded winter weight gain. Often the sweaters go on and so do the pounds during the cooler months. So I decided to put an ‘Eat This, Not That’ twist on it my segment. Check out my tips below and then watch the video to learn what foods will keep you trim and what foods should go!
Fox 5 News in San Diego invited me on this week to talk about how to avoid the dreaded winter weight gain. Often the sweaters go on and so do the pounds during the cooler months. So I decided to put an ‘Eat This, Not That’ twist on it my segment. Check out my tips below and then watch the video to learn what foods will keep you trim and what foods should go!
Total Gym was featured on FOX 5 News in San Diego yesterday! We teamed up with Brett Klika, CSCS, and team from Fitness Quest 10 to demonstrate six exercises to keep you in shape through winter — and to help you remain injury free when doing winter sports. Gotta love the fake snow in San Diego on a beautiful 80 degree day!
Here’s a another guest post from Eric Isaacson, former collegiate tennis player and son of Dan Isaacson, personal trainer to Hollywood A-listers.
This is my winter workout routine which focuses on the legs, chest, shoulders, triceps and back. I’m going to show you how to take advantage of the Total Gym accessories and how easy they are to use. The Total Gym attachments are very easy to put on and take off, although most people may not don’t bother to use them because they think it’s too much of a hassle. Believe it or not, it only takes about 5 seconds to attach and take off accessories!
In this video, I will demonstrate a squat exercise and take you through a series of leg/hip movements. The squat exercise focuses on the thighs and glutes. Feet turned out/wider stance emphasizes the inner thigh. Unilateral squat increases the overload by using just one leg at a time. This unilateral squat is tougher, but can yield better results. Did you know that more than half of your muscle mass is from your waist down? Most people do not focus enough on training the lower body.
Stay warm this winter and heat up your workouts with these fun exercises!
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