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May
9

5 Top Total Gym Exercises That Make a Great Class

Total Gym Exercises

(Watch the video)

Great Exercises That Save You Time AND Give An Effective Total Gym Class Workout

A daily task for any fitness instructor or personal trainer is to evolve, grow, learn, and constantly tweak their fitness programs to best fit the needs of their clientele. Whether in an one-on-one workout, a small group training session, or a group fitness class, you always want to provide fun, challenging, safe and unique workouts for your clients.   That might mean changing up the scenery, the intensity, the exercises, the number of reps, or even the music in order to create that unique experience for them.

One of my personal favorite group class formats to teach, is a circuit-style workout incorporating a Total Gym GTS machine. As the title implies, it really does offer the opportunity to provide a total body workout.

If you’re looking to add some variation to your class here are some great Total Gym exercises that you can incorporate into your next class, check out the following 6 exercises and create a mini-circuit with 45 seconds at each station:

Here are some ways to cue the exercises in the class.  All of these exercises can be performed at the mid to lower level range.  Increase the level as needed.

Total Gym Seated Forward - Chest Fly Chest Fly

Grasp the handles to bring the glideboard half way up the rails.

Facing away from the tower, straddle the glideboard and sit toward the top edge of the glideboard.

With tension on the cables, pull your legs up onto the glideboard and bend knees slightly and sit up straight.

Bring your hands together in front of you in a clapping motion to complete your first rep, then you repeat the exercise to complete the set.  Maintain a stable trunk.

Remember to squeeze in front of you fast but to come back slowly to the starting position.

Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Total Gym Chest Press

Chest Press

In the same starting position as the Chest Fly, push out directly in front of you and return to complete your first rep, then you repeat the exercise to complete the set.

Now repeat that motion to complete the 1st set.

Remember to press out fast but to come back in slowly to control the movements and maximize the muscle contractions.

Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Total Gym Seated Backward - Reverse Fly Reverse Fly (Upright Back Row)

Grasp the handles to bring the glideboard half way up the rails.

Facing towards the tower, straddle the glideboard and sit toward the top edge of the glideboard.

Lift feet up off the floor.  Sit up straight and with good posture begin to pull the arms back in an outward arc until the hands are directly in line with the side of the torso.

Maintain a stable core as the hands return with controlled back to the starting position.

Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (2 Sets of 15 Reps)

Total Gym - Seated Backward - Biceps Curl Bicep Curl (Curls)

Grasp the handles to bring the glideboard half way up the rails.

Facing towards the tower, straddle the glideboard and sit toward the top edge of the glideboard.

Lift feet up off the floor.  Sit up straight and with good posture and with a closed fist, bring handles up to your chest.  Keep elbows stationary.

Curl up fast, then come back down to the starting position slowly to complete the rep.  Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Total Gym - Upright Supine - Lying Leg Lift ALying Leg Lift (Leg Raises)

Push the glideboard halfway up the rails and straddle the glideboard facing away from the tower and sit at the bottom of the glideboard.

Lay down on the glideboard with your head fully supported by the glideboard.

Reach overhead and grasp the LAT Bars with your hands facing each other.

With your arms fully extended and your body stretched out, begin to lift your legs up simultaneously as high as you can to form the letter “L” out of your body, then slowly lower them back down. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Creating a circuit-style workout on the Total Gym GTS is great for all fitness levels as you can easily raise or lower the resistance level for each individual client.  It’s a fun and effective way to incorporate strength training into your class and your members will enjoy the versatility of the class while getting a super total body workout in a short period of time.

For more information on how Total Gym programs can benefit your facility, please contact ralph@totalgym.com / 858 764-0078.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Apr
6

6 Top Tips for a Great Hiking Training Program

HIking

How to Train Your Weekend Warriors for Hiking

If you are like most personal trainers and coaches, then there is a great chance that you have a decent sized population of hikers as clients. In fact, hiking usually ranks as the 5th most popular outdoor activity (not necessarily exercise) in the US and it’s on the increase with a whopping 37 million Americans hiking regularly each year.

Several times per year, you get requests from clients to help them train for their upcoming hiking trip in a few months, where they will be exploring new lands and climbing high elevations.

This is all really great!  You are glad that your clients are motivated and have come to you to help them train but now you have to come up with a way to develop a top notch and effective training program for them. What are your go-to-moves or tips for these Weekend Warriors to help them for their hiking excursions?

Here are my go-to-tips to help give hikers the infrastructure for hiking success:

Create a Hiking Club – Identify all of the fun and challenging hikes in your community. Then select a day in the week that you regularly want to meet for a weekly hike. Next, invite a few clients from your studio that enjoy hiking and/or who have a hiking trip coming up to a form a 6, 8, or 12 week program. This can be a for-profit program to increase revenue. Or it can be a free program that you are using to help build camaraderie among your clients and loyalty to your business; completely up to you. The most important element is that your clients build a support team of hikers to increase motivation and accountability on a weekly basis.

Stretch After Hiking – The need to stretch after a hike is important because it decreases the chances of injury and accelerates the recovery process. Encourage your clients to stretch their entire bodies but to show a lot of focus on some of the bigger muscles in the lower bod such as their quadriceps, hamstrings, and glutes. Perform a variety of stretches and hold each stretch for a minimum of 30 seconds.

Strengthen the Core – As we tell all of our clients, it is extremely important to work the core because it is supposed to be the strongest group of muscles in the body, seeing how all of our movement comes from there. And with providing tips with hiking, this is no different. Stress the importance of the core to your clients and let them know all of the benefits that a strong core can produce, such as posture and injury prevention throughout, not only their hike, but also their day-to-day activities.

Add Intervals – Who doesn’t love intervals where you have stints of fast intensity followed by a slower intensity or full out rest recovery? Find an incline that your client can practice this on. Have them go up a hill at a fast intensity level and then instruct them to slow down when they get to a flat zone. Repeat this activity to help them with their speed, endurance, and recovery process.

Total Body Conditioning – Something that a lot of clients don’t realize is how much strength training will help them with their runs and hikes. Oftentimes they think that to improve their runs and hikes, the only thing that they need to do is run and hike. Although that is helpful, that is not all that needs to be done. Mastering upper and lower body movements are important, particularly muscles such as the quadriceps, hamstrings, and glutes.

Hydrate – Staying hydrated is key as well, no matter the weather condition. Aim for a minimum of 12 ounces of water per hour to avoid dehydration but not more than 25 ounces to avoid hyponatremia.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Mar
16

Exercises For Athletic Performance

Capture

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5 Simple Exercises that Increase Athletic Performance

As as fitness professionals, we all know that being an athlete requires many elements that include speed, body control, power, strength, core, mental toughness, conditioning, endurance, awareness, focus, determination, commitment and a strong desire to win. And that’s just a very partial list of what it takes!

Imagine what it takes to be an elite and/or pro athlete. Those athletes take all of the above and multiply it by a million. However, the one common denominator in every athlete (no matter what level they are) is that they need and want to be better EVERY DAY!

Every athlete has different strengths and weaknesses, every athlete has a set of exercises that they love and certain ones that they hate, and every athlete is always looking for an edge. Every athlete wants to win and every athlete wants to be better mentally, emotionally, and of course physically. Coaching athletes requires us to preach the gospels of “loving the daily grind” and the “love of exercise,” and we need to constantly be on the lookout for ways to push our athletes outside of their comfort zone so that they can excel to the next level.

Here are 5 basic exercises that are staples in each of my sessions for all my athletes at MZR Fitness that help maximize results and improve athletic performance.

Dumbbell Step Ups: Stand up straight while holding a dumbbell in each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you come up. Step down by flexing the hip and knee of the other leg as you inhale. Return to the original standing position to complete the repetition. (2 Sets of 12 Reps on each leg.)

Calf Raises (in place): Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. (2 Sets of 25 Reps.)

Lateral Jumps: Start standing with your feet hip-width apart and sit back into a shallow squat position. Dip your knees, then hop off both feet and move to your right and then quickly hop back to the other side. Continue jumping back and forth to complete the set. (2 Sets of 8 Reps in each direction.)

Pull-Ups: Grab a bar shoulder width with your palms facing down. Hang and then raise your feet off the floor by bending your knees. Hang with straight arms. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are straight. Breathe and repeat the sequence. (2 Sets of 5 Reps.)

Backpedal, Turn and Sprint (Using Cones): Place three cones, five to 10 yards apart in a straight line. Facing away from cone one. Backpedal to cone two. Pivot 180 degrees on left foot to face cone three. Sprint to cone three. Perform set in opposite direction. (3 Sets of 5.)

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Feb
8

Training for Snowboarding on a Total Gym GTS

Standing Squat and Side Stretch on a Total Gym GTS

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Strengthen Your Snowboarding and Skiing Clients with these 7 Total Gym GTS Exercises.

It’s that time of the year again when our clients are looking at their calendars to find weekends where they can escape to remote locations to enjoy hours and hours of uninterrupted skiing and snowboarding on snow-laden mountain sides.

Although skiing and snowboarding are a blast, they are also very tough activities that can push you to the limit physically and mentally and we need to make sure that our clients know that and are prepared for what is coming. Oftentimes when clients think of preparing for activities such as snowboarding, it is natural for them to think that they just need to focus on their lower bodies as they start to train for their trip. However, as qualified fitness professionals, we know that the entire body needs to be trained throughout training program to help avoid injuries and deficiencies in other areas of the body. Remind your client (especially if they are new to snowboarding) that they will be pushed hard in various ways on their trip and that preparation is key to a fun and safe experience in the snow.

So let’s make sure that your clients have a wonderful and safe time on their trip by helping them master the following exercises on the GTS, so that their bodies and minds are ready for action.  Watch the video to see a demonstration of all these exercises.

Jump Squats

Disconnect the pulley from the glideboard and stow handles.  Have them push the glideboard half-way up the rails, straddle the rails and sit at the bottom edge facing away from the tower.  Place the feet toward the top of the squat stand positioned shoulder-width-apart.  Normally you would have them lie back on the glideboard to do a plyometric squat but we’re going to engage the core more with them sitting upright.  Hands can be by their side, stretched out in front, or beneath the butt.  Have them start in a deep squat and from this position, explosively jump up as high as they can with both feet and be sure that they land with both feet simultaneously on the squat stand. Repeat this sequence to complete the first rep and then repeat the exercise to complete the set. (2 Sets of 15 Reps).

Seated Two-Point Leg Swings

In the same starting position as above and with core engaged and sitting up nice and straight on the GTS, have them place the left foot on the squat stand. Perform a one legged squat on the left leg and as they come back up from the squat, they gently kick the right leg up as high as they can. Then repeat, but this time on their way back up from the squat, they kick the right leg out to the right side as wide as they can. After performing both kicks on one leg, that is considered one rep. Repeat this sequence as fluidly as possible by alternating the two directions on the leg for the desired number of total reps. Be sure to perform all reps on one side before switching and repeating with the opposite leg. (2 Sets of 10 Reps in Each Direction Per Leg).

Dips (Using Squat Stand)

From a standing position in front of the squat stand, facing away from the tower have them position hands behind them shoulder-width apart on the squat stand. Have them slightly walk away from the squat stand to incline legs out in front at a 45-degree angle. Straighten arms, keeping a little bend in the elbows to keep tension on the triceps and off elbow joints. Slowly bend elbows to lower the body toward the floor until elbows are at about a 90-degree angle. Be sure to keep the back close to the foot platform. Once they reach the bottom of the movement, have them press down to straighten elbows, returning to the starting position. This completes one rep. Keep the shoulders down as they lower and raise the body. Please note that legs can be slightly bent to modify this exercise. (2 Sets of 10 Reps).

Incline Push-Up (Using Squat Stand)

From a standing position in front of the squat stand, face towards the tower.  Place hands on the edge the foot platform, slightly wider than shoulder width and walk feet back so that the body is at a 45-degree angle. Have them stand on their tip-toes with arms and body straight. Then they will slowly lower their torso down in a controlled manner and push torso up until arms are extended to complete the first rep. (2 Sets of 15 reps).

Standing Squat & Side Stretch

Raise the rails to the highest level.  Have them begin in a standing position turned sideways from the tower and place right foot on the glideboard and left foot on the ground. Then they will need to slowly squat on the left foot so that the right foot is raising the board up towards the top of the GTS. As they come back up from the squat position the glideboard will lower into the start position. Repeat this sequence to complete the first rep and then repeat the exercise to complete the set. (2 Sets of 15 Reps with Each Leg).

Inverted Walking Plank

Remove the squat stand and with the glideboard closed have them come to a kneeling position on the glideboard, facing away from the tower. From there they place both hands on the floor below the lower rail base and get into a plank position.  Then they walk hands back towards the tower and as they do so, the glideboard should be sliding towards the tower. Once they walk in so far that they cannot go up anymore, then they slowly walk back down until they cannot go down any further. Repeat this sequence to complete the first rep and then repeat the exercise to complete the set. (2 Sets of 10 Reps).

Inverted Pike

Replace the squat stand and with the glideboard closed have them come to a kneeling position on the glideboard, facing away from the tower. Then have them place both hands on the squat stand with their head facing towards the ground. Place feet onto the bottom of glideboard, on tippy toes, with heels in the air. Their body should resemble an upside down letter “V” while in the starting position. While in this starting position, extend the full body outward so that they are completely straight, then bring the glideboard back in with feet to go back to the upside down letter “V”. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (2 Sets of 15 Reps).

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Jan
31

Keeping Clients Motivated Through The Winter

Exhausted woman sitting on tire in crossfit gym

4 Tips to Encourage Clients/Members to Exercise at the Gym, Through Winter Months

Keeping clients active through winter is always a great point of concern for fitness professionals, personal trainers, and coaches throughout the industry. I can’t speak for all gym owners and personal trainers but the largest acquisition time for new clients in my facility is April, May and June (although many people think that it is January through March, with the New Years Resolutions crowd; and that may be the case for some gyms).  But what I have personally heard from clients in the past is that they have a hard time getting motivated through winter because it is usually cold, wet and it still gets dark fairly early. Which makes sense that they come in waves during the months of April to June, when the weather is starting to warm up, the sun is out longer and swimsuit season is right around the corner.

So knowing this and with the information above in our back pockets, we have been very proactive at MZR Fitness with planning various programs and methods in the winter to help our clientele stay motivated, engaged and active during this cold season.

Here are 4 ideas I’d like to share with you.

Offer a 90-Day Intensive Transformation and Accountability Based Program

Not many people can resist the offer to completely change their lives in 90 days. It almost sounds too good to be true for a lot of people. And at the same time, it’s very enticing and manageable for the average mindset as it doesn’t sound like too big of a commitment to make. During this 90-day period, offer live workouts, home workouts, fitness homework, nutrition counseling, health coaching, before/after photos, accountability, structure, goal setting, support, and motivation – all in a group format. And if you want to, you can even provide some sort of prize or recognition for the person who lost the most weight or shed the most body fat. You have not only created a profit center for your business but it has become a sure way to light a fire beneath the tails of your clients and get them so pumped that they don’t care what the weather is outside. All they know is that they have some goals to crush!

1283205Create a Contest to Incentivize

Start an attendance contest by giving all of your clients a goal to attend the gym a minimum of 8 times per month (twice a week). Now, us fitness professionals know that our clients need more than 2 days a week to maximize fitness results but the plan is that they are going to attend the gym for those two days each week and then their bodies will begin to crave more days and other clients will be able to motivate them as well.

For extra encouragement in the contest you can create a tracking system for your clients and place it visibly in the gym. The transparency of everyone being able to see each others’ attendance really gets the competition going.  Further incentivize with branded gear from your facility, extra sessions, money, gift certificates, or anything else that you think may motivate your clients. Get creative!

1562989Go all Tony Robbins on them!

We all need a good talking to every once in a while to help put things in perspective, get the juices flowing and help us to see the big picture with our goals and who doesn’t like a good “pump ‘em up” speech? No matter what your exact title is at your facility, we’re all ultimately coaches. So guess what? We have to coach, motivate and inspire our clients to do what they don’t want to do, so that they can look and feel the way that they deserve to look and feel. Don’t be afraid to captivate your audience with a good speech or some great quotes once in a while.

As Tony Robbins once said “If you do what you’ve always done, you’ll get what you’ve always gotten.”  Remember that can apply to you as a fitness professional and to those whom you train!

1527822Reach Out in Unique Ways

As fitness professionals, we can reach out and motivate our clients in several unique ways such as:

> create a workshop and invite clients to attend

> create a podcast and upload it to itunes so that your clients can listen to it whenever they want

> communicate often through email/text/phone call.  You can even send a text while they are in the session with you so they read it afterwards.

However and whenever you want, communicate, communicate, communicate and this will motivate them! However you want to inspire and get your message across to your client is your prerogative but the biggest and most important tip is to get their attention before you deliver the message so they are focused on what you are saying. This is definitely easier said than done, but if you do it the right way, your voice will move mountains and your client will be inspired to create fitness success like never before.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Jan
19

Understanding Total Gym Progressions – Part 4

Combining Planks, Bridges, Back Flies for the Perfect Routine

 Maria Sollon

(Watch the Video)

Why not rock out the New Year with some new challenges.  Master your workouts with simple progressions that not only add a variety to your old routine, but also add the extra challenge your body may need.

Workouts would get boring pretty quickly if you did the same one every day.  Your clients would feel the same way if you never varied their routine.  As a trainer, you have a responsibility to your clients to know and understand at least two progressions for every exercise you teach.  You must know when and where to implement the different training variables.  This is an important concept that separates a good trainer from a mediocre one.

Let’s dive into the topic of exercise progression…

WHAT IS EXERCISE PROGRESSION

Exercise progression is a strategy that is developed to allow your client to advance in his or her own movement skills.  This is an important concept to understand since every client has different goals and training needs as well as his or her own set of strengths and weaknesses.  What is challenging for one may be easy for another.  Once a skill or task is mastered, something needs to be altered for further advances.   This is where proper progression becomes an art form.

PROGRESSING AN EXERCISE

There are numerous ways to progress an exercise.  Depending on a client’s needs is how you (the trainer) can plan the progression.  For example, your client may have increased strength and balance in their posterior chain.  Rather than performing a seated back row from a lower incline, they can progress to a moderate incline and a kneeling position.

It is important to understand how each progression affects the other and that slight changes can alter a movement skill.  In time, you can effectively implement the appropriate progressions for your clients when they are ready to advance.

Listed are some primary ways to progress an exercise.

> Resistance – External resistance adds a strength challenge as long as form does not suffer

> Speed – performing an exercise faster vs. slower

> Body Position – altering body position challenges different muscle angles

> Sets/ Reps/ Sequences/ Style – Manipulating these factors enhance the workout challenge

> Balance – Balance displacement increase the intensity of the exercise.

> Uni VS Bilateral Movements – Unilateral movements allow strength development be focused on the weaker side while incorporating core stabilizers.

> Lever Length – basic biomechanical principles make an exercise harder or easier by moving the weight farther or closer to the fulcrum.

> Compound Movements – Performing two exercises at once challenges multiple muscle groups simultaneously and saves time!

> Eyes Closed – Closing the eyes increase the balance and core stability challenge, especially standing on one leg.

> Range of Motion – Incorporating varied ranges of motion in all angles creates challenges for a given exercise.

Progressions keep exercises challenging and allow the flexibility for your clients to keep striving to achieve their best.  Adding these dimensions to your client’s workouts can be a successful game changer.

TOTAL GYM PROGRESSION TIPS

The Total Gym machine is an excellent piece of equipment that offers countless variations to progress an exercise by accommodating to the user.  It’s a multipurpose machine that can adapt to each client’s body structure, strength level, and training goals desired to accomplish.   Simple adjustments can make tough challenges!

Listed below are examples of how prepare your Total Gym unit for the appropriate progressions your clients may need.

Adjust the Incline Appropriately

Increasing or lowering the incline changes the feel of an exercise.  Typically, a higher incline is more challenging for extremity work and a lower incline is more challenging for core work.

Adjusting the Cables

Moving the cable pin placement allows a different range of motion to occur.  It is very effective for accommodating different body frames.

Changing the Stance Position

Adjusting the hand/ leg stance during specific exercises can challenge an exercise.   Varying the anchor placement of weight distributed on the glideboard by a seated, kneeling, high kneeling, or standing position can also challenge an exercise.

Extra Resistance

Adding external resistance along with the Total Gym provides an extra challenge for your core, balance, coordination, and strength.  A client’s form should be perfected before advancing or adding external resist.  Adding external weight is great, but if it hinders a client’s form, then the purpose is defeated.

Tempo, Sets, & Reps

Incorporating different tempo speeds along with varied sets and rep ranges can add a challenge to any exercise.

Analysis of each exercise needs to be done in order to progress your client appropriately during their workouts.  This is what will make all the difference for a successful session each time!

EXERCISE PROGRESSION EXAMPLES

Let’s discuss 3 excellent exercises you can progress during a workout by adding a variation for an increased challenge.  Planks, Bridges, and Back Flies are a great combination of exercises to work the entire body while focusing on a specific area.

Try the following exercise progressions with your client according to their strength level.  Be creative in the way you deliver the exercises as well.  For example, perform them one after the other in circuit format, add cardio elements in between each set, OR perform the exercise for a set period of time.  You as their trainer can create the best method of execution for your client’s goals.

Core – Planks

Kneeling

Open GB

Lower incline

Single leg

Legs – Bridge Press

Roll hips up/down

Open GB & press

Single leg

Dynamic motion

Arms – Back Flies

Seated

Kneeling

High kneeling

Static equilibrium

Check out the video link to view how these exercises progress.

These are just a few examples of how to progress basic exercises.  The possibilities to increase the challenge are endless.  Therefore, when an exercise become too easy or your workout needs an uplift, try increasing the intensity of the movement by making small adjustments to an exercise you perform well.

As a personal trainer, it is important to be knowledgeable on how to safely and effectively progress your clients when they are ready to advance.  Understanding the modifications, variations and specifics to each movement will help you intelligently layer an exercise for proper progression.  The most basic exercises can be some of the most challenging!

About the Author

Maria Sollon ScallyMaria Sollon Scally MS, CSCS holds a Masters Degree in Performance Enhancement/ Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a free lance writer for Fitness accredited magazines, news letters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

http://www.groovysweat.com

http://www.groovysweatstore.com (purchasable workout videos)

http://www.youtube.com/groovysweat (workout clips)

 

 

 

 

 

Dec
28

GRAVITY Classes Cater to All Fitness Levels

CaptureClick to watch the video

GRAVITY on the Road: Tampa Florida

I recently had the chance to check out the latest GRAVITY Classes at Studio F.I.T. in Tampa, FL. This boutique studio, owned and run by Christine Simmons, is a hidden gem.

Studio F.I.T. is the love child of Simmons, who has been teaching group fitness for 28 years. Initially she taught part time group fitness while juggling a corporate job which also included a ton of travel time.   Impressive!  Then her love of fitness won out in 2006 when she left the corporate world to go for it and voilà, Studio F.I.T. was born.

Christine’s strong business background (she has an MBAsecretly she may be Wonder Woman as well) has come in handy in successfully confronting the many challenges club owners face as well as growing her business in a competitive market.  Her business partner introduced her to a Total Gym GTS back in 2006 and as soon as she adopted GRAVITY, the classes took off.  Since then, she became a big fan of GRAVITY programming which has helped her ignite her studio with image(3)specialty programing and keeps members coming back for more.

At Studio F.I.T. Christine runs a personal training studio and small group classes: clients pay for the services they want with no membership fees.  GRAVITY classes are a big part of her income stream and offer constant variety and growth for her core clients as well as being an easy-to-use system for those new to exercise.  The machines offer support for those in need while challenging the fittest with simple adjustable levels of resistance.  In addition to GRAVITY classes, Studio F.I.T offers bootcamp, Zumba, Personal Training and Fit Senior classes.  This program is not your typical “Silver Sneakers”, these are some super active, “my kids can’t catch me” seniors!  Yes, I know ‘these people’ very well, they consistently pass me on the Ironman course and are my inspiration.

My timing couldn’t have been better as the studio has recently upgraded to the latest GTS models.  These are pretty gorgeous and easy to adjust, while offering an endless variety of exercise options.  The enthusiasm of the instructor Stefanie Summer is equal to the women in the class.  When asked about how they feel about GRAVITY classes the unanimous answer was, “we love them!”  The reasons?  “The classes are so much fun” and “time flies by – the results are amazing”.  That’s about as good as it gets, especially if you are a gym owner or personal trainer.  And the classes book up.  I did sign up for a class ahead of time, but gave my space to another participant; my good deed for the day.  But it was interesting to observe the teacher and the class, as the participants were all at different levels and some had injuries.  For a class to run smoothly, successfully and address all levels is always a challenge.  For GRAVITY?  Not so much.  A good, knowledgeable instructor can really bring the class to ALL levels safely and efficiently.  And the fun quotient was a 10 for everyone – even the bystander (me).GRAVITY Classes at Studio FIT, Tampa FL

I opted for a private session later. The beauty of GRAVITY is that even with my broken toe, Stefanie was able to give me a very challenging full body workout.  My quads were screaming the next day along with my lats.  And all in only 30 minutes.  Impressive indeed!  I liked the level of intimacy you can have with your student even when it’s in a group.  As a studio owner, I left my session with a spring in my step (before the soreness crept in) and my creative juices flowing with ideas on how MUCH one can do with GRAVITY.  I’ll post about that in my next blog.

For more information about how GRAVITY can improve your ROI contact Ralph at ralph@totalgym.com or call 858-764-0078.

About the Author

Debbie Beck - Fitness Coach and Personal Trainer.Deborah Beck is a six time Ironman athlete, coach and personal trainer. For over 25 years she has combined her love of sports and fitness with her passion for travel and adventure.  Her early work as a Fitness Director moved her throughout Asia, the Middle East and the UK.  She holds multiple certifications and is currently working towards her 500 hour Yoga Medicine.  Her training philosophy incorporates Pilates, yoga, Gyrotonic and strength to produce a balanced, unique approach to high endurance training.   This fall she is launching a global training and lifestyle company and online community.  When not traveling, she splits her time between Quogue NY and Telluride Colorado.

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