We can often become overwhelmed with life and begin to feel weighed down enough that even our exercise routine becomes a chore. Or if you are over-training it can also become difficult to find the motivation to keep going. In the following guest blog post from Dr. Moshe Lewis, he suggests ways to rejuvenate yourself, get back on track with your exercise routine and feel good about it.
Starting and maintaining an intense exercise routine can be difficult at times. While we posses the desire to succeed it is easy to fill our heads with doubt and worry. Learn what our expert and author of Fitness Beyond 50, Harry Gaines, advises us to do to motivate yourself to stick with it, even through those trying times.
The last couple months we have focused on a number of exercises to improve our bikini bods and have us ready to hit the beach this summer. But, without finding the motivation to take action, those exercises won’t do us a bit of good. Learn how to accept your challenge for a Pretty Hard Workout and find your motivation to exercise using these tips from our expert guest blogger:
We have spent the last couple months posting various pretty hard exercises that will have our bodies looking HOT this swimsuit season. But, writing and reading about exercises won’t do the trick. Taking the actions steps to complete your exercise routine is the hardest part of the process.
Learn how to motivate yourself to action using the following tips from our expert and president of Behavioral Dynamics, Steve Levinson.
When working out your legs it is also important to help your muscles recover and heal. Intense training programs to strengthen your legs, or repetitive activities like running can often cause pain in your hips, knees, and ankles. Contrary to my original assessment… no, this isn’t just a sign of age. Learn how to help sooth your joint pain by using a foam roller to massage your muscles and release the tension on your joints.
Leg Up on the Competition
Side Lunge – works the adductors, glutes and quads.
Start in a standing position, feet together. Step one foot out to the side about 3-4 feet, bending into the knee slightly. Bending from the hips, touch the ground besides your feet with both hands then stand upright back to starting position.
Perform on the other leg and then alternate for 15-20 repetitions each side. Start slowly to get the technique and then pick up the speed. Always be sure your body and knee face forward.
Radan Sturm, Fitness Director – 57 Street Branch, Complete Body
What action steps have you taken to prepare your legs for sundress season?
Kettle Bell Swings for Superior Leg Strength
Kettlebells are the ideal tool for training total body fitness and functional strength. Training the body as a unit, instead of isolated muscle groups will develop explosive hip drive and improve lower body strength.
Starting out
Start your training with the kettlebell swing. Keep in mind the legs and hips, not the arms or upper body are used to propel the kettlebell through the swing. Power is created by driving through the heels, using the large muscles of the lower body including the quads, glutes, hamstrings and core.
Kettlebell Swings
Begin in a standing position with feet shoulder width apart, chest up, shoulders back and down, core flexed, back arched (not rounded) with a slight knee bend, and weight distributed to the heels of your feet.
- Grip the kettlebell with both hands over top of the handle.
- Sink into a squat with the weight between the legs. Keep the torso upright, the abs braced and the arms loose. At the bottom of the movement shift your weight back onto your heels.
- Standing up from the squatted position, use your hips to propel the weight to hip level.
- Engaging the hips and core, swing the weight up higher until you reach shoulder level. Focus on using your hips and legs to move the weight, rather than your arms.
What’s Next?
When you begin kettlebell training, it is a good idea to practice kettlebell swings in addition to your normal workouts. Then, when you are comfortable with the movements begin to increase weight and attempt a more difficult kettlebell exercise routine.
When you have perfected the swing form, try this workout.
Warm-up:
2 rounds, 30 seconds each
Body Weight Squat
Jumping Jack
Arm Circles (forward /backward, large/small)
Alternate Lunge (each leg)
Training:
5 Rounds
20x Kettlebell Swing
20x Dumbbell Plank Row
20x Dumbbell Squat and Press
Rest @ 30 sec max.
5 rounds
15x Sit-up
5x Push-up
Joe Vennare, Co-Founder and Director of Programming, Hybrid Athlete
These kettlebell exercises are Pretty Hard Work. Make sure you are watching your form and if you need assistance ask the trainer on duty at your gym.
What action steps have you taken to day to prepare yourself for beach season? read more →
Just One Leg at a Time
If you need to strengthen your hips and legs, take it 1 leg at a time. 1 legged squats is the best way to strengthen your legs and hips, as well as strengthen your flexibility and balance.
If you’ve never done a 1 legged squat, use a chair or table for support. Simply lift 1 leg out in front of you, and then squat down on the supporting leg, keeping your supporting foot flat on the floor. Try to go all the way down to where your butt just touches your ankle, then rise back up. Do as many reps as you can on 1 leg in 1 minute, and then do the other leg. Stronger legs and hips in just 2 minutes!
Erik Akutagawa, Head Instructor, Victory Karate
What action steps have you taken today to prepare yourself for swimsuit season?
Lateral Tube Walking
works legs, primarily gluteal muscles
Place a resistance band around your ankles with your hands on your hips and walk laterally for 10-15 steps. Always remember to have your feet facing forward. Do 1-3 sets. This will burn!
Body Squats
works legs, core, and arms
Place your feet shoulder width apart with your arms out in front of you at shoulder height and squat down to the height of the chair, or to where you feel comfortable. Remember to keep your feet/knees facing straight forward. Do 1 to 3 sets of 10-15 repetitions at a slow tempo.
Ryan Krane, Fitness Consultant, Certified Corrective Exercise Specialist, Ryan Krane, Inc.
Show off you legs with confidence this summer season and rock those sexy short skirts! What action steps have you taken today to prepare your legs for swimsuit season?
Step Up
There are lots of great exercises that strengthen you legs and hips. One seems to get lost in the shuffle, but is great for the glutes and some of the stabilizer muscles in your legs.
Set up a step, platform, box or other object that is stable for you to stand upon. This should be tall enough to challenge you, but so tall that you cannot maintain good technique. A simple rule of thumb is to have the object come up to just below your knee cap.
Grab a barbell (dumbbells will also work) and put the barbell resting on your shoulders and upper back. Place one foot on the raised object with your entire foot, not just the toes and mid-foot, on the object. Push through the heel of the elevated foot so that you use your hamstrings, glutes and quads and stand up tall. Lower yourself back down under control and repeat for 10-15 reps per leg. Rest a minute or so and do 10-15 reps on the other leg until you have done 3 or 4 sets on each leg.
Brandon Henry, Owner/Coach, Performance Strength & Conditioning
Get ready to show off those great legs this summer in some cute sun dresses. Make May your month of action. What did you do today to get yourself swimsuit ready?
The Knowing Flow – The Complete Package 
Race Day Domination: Obstacle Expert Package (Digital Product) 
Kettlebell Total Body Conditioning (DVD) 
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