The Traveling Trainer
The latest DVD in the Traveling Trainer series is now available. A 55 minute live taping of a Carleton Yoga class is available at the rec center for $5.00. Ideal for all levles.
While they last we are offering the "Workout in a Bag" for just $10.00. Get your workout bag complete with an exercise band or BOSU DVD, exercise band, water bottle and t-shirt. Great for home and travel. Why not buy one for a freind and treat yourself as well.
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Check out our workout guides and exercise ideas here
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Ball Isometric Ab, Back and Quad Strengthening
Sit on floor with legs extended. Place ball in front of lower leg. Bend knees slightly and flex foot at ankle. Place hands on ball, sit tall and push into the ball with hands while maintaining an upright posture. Hold for 10 seconds and repeat.
Cable One Arm Tricep Extension (WEEK #1)
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Tips: With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Feeling the contraction in your triceps, pull the stirrup handle down to your side until your arm is straight. Squeeze and then slowly return the handle to the starting position. Finish your desired number of reps, then switch arms.
Cable Rope Overhead Tricep Extension (WEEK #2)
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Tips: Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.
Push-Ups (Close and Wide Hand Positions) (WEEK #3)
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound
Tips: Same as the regular Push-Up but with your hands in a close or wide position, to work more of the inner or outer chest.
Bench Dips (WEEK #4)
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly
Mechanics Type: Compound
Hover (WEEK #5)
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
Tips: Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle.. Don't let your back sag. Hold for 1-2 minutes or as long as you can.
Alternate Heel Touchers
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
Video Guide: Windows Media - Real Player
Tips: Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!
Exercise Data (WEEK #6)
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.
