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Total Body Wellness: Hot Trends to Try in the Gym PDF Print E-mail
Written by Ashley Berlin   
Thursday, 20 May 2010 05:48

Total Body Wellness: Hot Trends to Try in the Gym
Next time you're heading to the gym, print off this column and bring it with you. You'll be thrilled with the results.
We've had some beautiful summer days, and the pools that haven't already opened will be in full swing before you know it. I'm betting that a swimsuit has crossed your mind very recently.

 

The latest trends in working out are all about getting back to the basics of human movement. Gone are the days of spending too much money on butt busting and ab lounging. Too many women have a gym routine that begins with 30 to 45 minutes on any given machine (elliptical, treadmill, bike or stair stepper) and ends with some crunches or a couple sets on a weight machine. The problem is you end up with one, even pace with no variation. Variation is what keeps your body guessing, causing more muscle confusion and forcing your body to adapt via heart rate and respiration. Science has proved that when you have variation throughout a workout (bursts of high intensity and short, intermittent rest) that your body actually will burn more fat in the 24 to 36 hours after exercise.

 

So for your next workout, ditch the treadmill and try this. First I'll explain the movements. Remember, in any movement, keep your back straight, chin up and chest out. This will protect your spine and keep you less prone to injury.

 

Burpee: Start standing straight up and squat toward the ground, then kick your legs back to a push-up position and touch your stomach to the ground. Push back up, jump your legs forward and stand up. Finish with a jump and optional clap overhead.

 

Box Jump: Find a secure box or platform between 1 and 2 feet high. With your feet shoulder width apart, jump on it. Fully extend your body at the top and jump back down. Make it explosive.

 

Viper Press: Hold weights (somewhere between 8 and 15 pounds for most women) in each hand and squat almost touching weights to the floor. Stand, pressing the weights overhead. Bring the weights back down to start.

 

Turkish Get-Up: Begin by lying on the ground with a weight in one hand, fully extended to the ceiling. Keeping that arm fully extended to the ceiling at all times, stand up completely. Then return to the original position.

 

Before starting on these exercises, grab a timer. During your workout, perform each of the burpees, box jumps and viper presses 10 times. Perform Turkish get-ups five times on each arm. Then finish the set by sprinting on the treadmill for one minute. Finish all of these exercises once before resting.

 

Time the entire workout. Allow no more than two minutes of rest between each set, and finish five sets. I encourage you to post your time below in the comment section. Give each other some support, and you might end up finding some motivation from someone on the other side of town.

Ashley Berlin -

Ashley Berlin is the health and fitness columnist for Cincy Chic and the owner of BEAT Personal Training in West Chester. Want more information about something you read here? Send her an e-mail at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .Read More >>


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