Score a Rock-Solid Core

I love variety, especially with a workout regime. Too quickly do I get bored and tired of the same old routine. This is when my workout begins to slacken and I get bored and distracted. In order to keep it fresh, fun, and invigorating, constantly add new things. Try Zumba or crossfit. Bounce around to various gyms. I often go where the deals are. I check Groupon and Living Social regularly for fitness deals and switch it up every few weeks. I also check out articles such as the one below for new workouts to incorporate. 

Here are some awesome core workouts that are super effective and full of variety. They come from yoga, Pilates, barre, crossfit, among others. The following text and images are courtesy of Shape. Sweat on! 

The Best Abs Exercises from Every Type of Workout

Combine these 14 moves for a truly hard-core routine that’ll flatten your belly in a flash.

Confused whether Pilates, yoga, kickboxing, CrossFit, or something else entirely is the best way to work your core? That’s probably because they all include some amazing abs-toning exercises. Combine the best from every discipline to strengthen and chisel from every angle for a truly hard-core workout.

How it works: Do a 3- to 5 minute dynamic warmup. Complete each pair of exercises back-to-back with little to no rest between, then repeat the pair for a second set. Rest 30 to 60 seconds, and move on to the next pair, again performing two sets. (You can also add any of these exercises to your own routine.)

You’ll need: Yoga mat, kettlebell (5 to 15 pounds, depending on your level)

1A: Bob and Weave

Though it’s usually used in kickboxing to maneuver around an opponent’s punch, the bob and weave move is also a killer way to work your obliques and abdominal wall (in addition to your legs and back)—all while keeping your heart rate up for a greater calorie burn.

How to: Stand with feet wider than hips, shift weight into left leg, and lift right heel with arms “on guard” (elbows bent in front of ribs, hands in fists at chest level). Quickly bob and weave from right to left by lowering into a low squat, tracing a letter U with upper body from the left to the right. Immediately repeat to opposite side, keeping abs pulled into spine the entire time. Do 10 quick alternating reps.

1B: Front Kick

When done correctly, a front kick in kickboxing isn’t just a great move to sculpt powerful legs and fend off attackers, it’s also an effective way to synergistically work important core muscles like your abdominals, back, and hips.

How to: From a split stance with left foot forward and arms on guard, shift weight into left leg and bring right leg into a chamber (bending right knee up toward chest). Quickly extend leg, exhaling forcefully through mouth while kicking out from hip and leaning torso back slightly, pushing out through ball of foot. Return leg to chamber, then step right foot back into left split stance (arms remain on guard the entire time). Do 10 quick reps; repeat on the opposite side.

RELATED: 10-Minute Abs and Arms Workout Video

2A: Curl and Cross

Great for developing strong, pulled-in, flat abs, the curl and cross combo often found in barre classes will definitely make you feel the burn!

How to: Lie faceup with knees bent and feet flat on the floor hip-width apart. Inhale through nose. Keeping chin relaxed on chest and eyes straight ahead, exhale as you slowly curl upper back off the floor, drawing navel deep into spine and holding onto backs of thighs with hands. With shoulder blades lifted off floor and middle back pressed down, bring body up an inch closer to legs. Lower back an inch. That’s one rep. Do 20 quick reps then move into the cross curl by turning shoulders toward left leg and moving both hands to outside of left thigh. Repeat inching movement for 20 reps to the left, then 20 reps to the right.

2B: Pretzel

Another barre exercise, pretzel is a killer core strengthener because it works the glutes, lower back, and obliques together, which forces you to use your abs to balance.

How to: Sit with right leg bent at about a 90-degree angle in front of body and left leg bent at 90 degrees behind you. Reach arms toward the floor in front of right leg, shifting weight slightly forward, lining up chest over right leg, and keeping spine naturally straight and abs engaged. Lift left leg off the floor as high as possible without moving torso, and bring hands to prayer, pressing palms together and shoulders down to hips. Pulse left leg up an inch or two higher, then back down an inch or two without touching the ground 20 times. Repeat on opposite side. (Too challenging? Keep hands on the ground during the movement instead of bringing palms to prayer.)

3A: Crow

If you’ve ever attempted crow arm balance before, you know how much your abs (especially the lower region) have to work to keep your body up in this yoga posture. If you’ve never tried it, start off with the set-up version and then gradually advance into the full pose.

How to: Lower into a deep squat with knees wider than hips. Lean forward and place hands on the floor about shoulder-width apart, elbows bent. Round back and engage abs by pulling them into spine as inner thighs squeeze sides of torso, shifting weight into arms and lifting up onto balls of feet. Hold pose here if needed, with toes lightly on the floor, or try lifting feet completely, pointing toes, drawing heels close to tailbone, and balancing on arms for up to 1 minute.

RELATED: Step-by-Step Breakdown: Crow Pose

3B: Half Moon

It may not look like your traditional abs exercise, but half moon will have your core muscles working like crazy to help keep you from falling over during this balancing yoga pose.

How to: From standing, fold forward, placing hands on the ground beneath shoulders. Keeping soft knees, transfer weight into right foot, then lift left leg high behind you. Keep right fingertips on the ground, open left hip on top of right, and turn torso to the left. Extend left arm straight up and look up toward left fingers. (If it’s too tough to find your balance at first, try placing a yoga block under the supporting hand to make this pose a little easier to master while building strength and flexibility.) Hold for up to 1 minute; repeat on the opposite side.

4A: Mermaid Side Plank

While all of Pilates is centered on the core, the mermaid side plank in particular does an amazing job of working your abs from every angle.

How to: Begin in a side plank position with right hand directly under shoulder, left arm extended to the ceiling over shoulder, left leg crossed over right, and edges of feet pressed into the floor. Engage abs and press away from the floor with right side of body. Inhale and look up to left hand. On exhale, reach left arm under and behind body, bracing abs in tight to spine, lifting hips up (body resembles an upside-down letter V), and pivoting on balls of feet. Return to the starting position. Do 6 reps; repeat on the opposite side.

4B: Teaser

The signature Pilates teaser is so much harder than it looks, so be patient. Don’t forget to use your breath to maximize your abdominal strength and control with every rep.

How to: Lie faceup with knees bent at a 90-degree angle over hips, arms extended by ears, abs drawn into spine, and ribcage flat (avoid letting ribs pop open with arms overhead). Inhale and begin to roll up through spine, lifting head and shoulders off the floor, reaching fingertips toward feet as legs extend straight and lower about 10 degrees toward the floor. Exhale and draw abdominals in deeper to spine to continue rolling up, lowering legs a little further, until body is in a full V-sit position, balancing on sitz bones. Hold for 1 count. Reverse movement to lower back to the starting position with control. Do 6 to 8 reps. (Make it more challenging by starting with legs extended straight on the floor and rolling up into the full V-sit from there.)

5A: Que Te Mueve

This oblique-targeting, hip-swiveling Zumba move‘s name means “what moves you.”

How to: Stand with feet together, arms by sides. Take a wide step to the right, pivoting on feet to turn right toes out and lift left heel off the floor as hips swivel left and arms swing to the left of shoulders with elbows bent and hands in fists. Quickly step left foot into right, turning hips back to front and swinging arms to the right. Take two quick steps to the right, then immediately reverse to the left. Repeat for at least 30 seconds.

5B: Merengue Out and In

Keep bumping up your heart rate without any impact on your joints while continuing to work your obliques with this simple and fun merengue out and in Zumba step.

How to: Stand with feet together, arms by sides. Shift weight into left leg as right foot steps out to side slightly wider than hips, pushing left hip back as right hip rotates slightly forward and left arm swings in front of body and right arm back with elbows bent. Immediately step left foot out to repeat the movement. Repeat again with right foot, this time stepping foot in, doing the same with the left until feet are back together. Move quickly to an out-out-in-in rhythm, keeping weight toward balls of feet to make it easier to shift side to side at a fast tempo. Repeat for at least 30 seconds.

6A: Windmill

The very nature of kettlebell training typically engages your abs with almost every move, and the windmill is killer for your obliques, cinching in your waist.

How to: Stand with feet slightly wider than hips, left toes slight turned out and right toes turned to the right, knees slightly bent. Holding a kettlebell in left hand with bell behind hand, extend left arm to the ceiling, keeping wrist straight. Engage abs and reach right hand to inside of right thigh, looking up to kettlebell, shifting weight into left leg. Hinge at hips, lowering torso as right arm slides down to inside of right calf or ankle, extending left arm in line over shoulder. Press back up through left side of torso to return to the starting position. Do 6 to 8 reps; repeat on opposite side.

6B: Turkish Get-Up

A functional kettlebell move, the turkish get-up is a popular one because of how effective it is, engaging your entire body while working your core during every second of the move.

How to: Lie faceup with legs extended and hold a kettlebell above chest with a straight right arm. Extend left arm out to side and bend right leg so foot is flat on the floor. Engage abs and use left hand to sit up while keeping right arm extended overhead. Push hips off the ground using right leg and left arm, and quickly swing left leg under body to end in a kneeling position with right foot forward and left knee on the ground. Still holding right arm overhead, stand up, quickly stepping left foot about hip width from right. Stand tall while holding weight in extended arm. Reverse the move and return to the starting position. Do 3 reps; repeat on opposite side.

RELATED: The Best Yoga Poses for OM-My-Gosh Abs!

7A: Hollow Rock

The hollow rock may sound innocent enough, but don’t be fooled—it’s a dynamic core CrossFit exercise that will have your abdominal wall working overtime.

How to: Lie faceup with arms extended overhead by sides of ears and legs pressed together and extended out straight at about a 45-degree angle from hips. Engage abs and lift head and shoulders off the floor, bringing body into a slight C curve. Gently rock forward, maintaining curve, lowering legs closer to (but not touching) the ground, then rock back toward shoulders, keeping head slightly off the floor (arms remain extended by ears and legs extended the entire time). Do 8 to 10 reps.

7B: Burpee

We know you love to hate burpees (we do too), but they are not only super effective for sculpting your abs, these CrossFit staples burn a lot of calories to help blast off fat faster so you can see the results of your hard work sooner.

How to: Stand with feet hip-width apart, arms by sides. Squat and place hands on the ground under shoulders. Keeping abs tight to spine, jump feet back into plank position and immediately lower into a pushup. Extend arms back to plank and jump feet back into hands, landing in squat position. Quickly jump straight up, reaching arms to the ceiling. Do 5 to 10 reps as quickly as possible with good form.

Scarlett Johansson’s Superhero Bod

I’m not one to believe in one hit wonders, especially when it comes to a workout plan, but this move does make a big difference. Doing it alone won’t be very effective, but adding it to your workout will show some incredible results. The following article and pictures are courtesy of Self. 

Get Scarlett Johansson’s Superhero Bod in One Move

Scarlett Johansson rocks that magic combo of curves, confidence and fitness that somehow inspires a we-can’t-help-it obsession in us all. I mean, girl is gorgeous. As femme fatale Black Widow in The Avengers — which is in the running for an MTV Movie Award this weekend! — she looks so damn comfortable in that skintight body suit (not to mention this to-die-for burgundy gown), she got us jonesing get a bodacious superhero body, too.

To the rescue: L.A.-based trainers Bobby and Alicia Strom, who worked with Johansson while she was prepping for the role. “She really puts 100% into getting ready for whatever role she needs to play,” says Bobby. “When she was going to be in The Avengers, she wanted to be more athletic and toned.”

So, what’s the first thing you learn in Action Star 101? You need to get a core hovering in that “rock solid” zone. “She was being shot around in a harness, doing kicks and jumps,” says Bobby. “She [needed] to be strong enough not to get hurt doing stunts.”

The trainer had Johansson strengthening her core with a tough super move that combines the Inchworm with knee tucks. Check out this totally homemade but insanely awesome how-to video featuring Alicia Strom (who’s sporting super-chic Victoria’s Secret VSX Sport Line, btw). Once we nail this move like Scarlett did — watch out world, cat suit here we come!

Inchworm with Knee Tuck

See video here.

Standing straight up, bend to touch your toes, keeping knees straight. Crawling out with your hands, keeping your knees stiff, so that you’re stretching glutes and hamstrings. Walk your hands out to a plank position. Do a knee tuck by crossing your right knee toward your left shoulder. Do one knee tuck with each leg, then walk your hands back slowly, stand up and stretch toward the sky. Do the entire move 10 times for some fat-blasting results!

Work Your Abs Without Getting On The Floor

An article on abdominal exercises standing up recently posted by FitnessOverSitxy caught my attention. The article is below and you can find the complete text here.

By DualFit.com

If you think you need to get on the floor to work your abs, you’re wrong. The majority of the abdominal exercises in the fitness world require you to lie on the floor, mainly on your back. But this can be a problem for people who have back injuries or someone who has a problem getting up and down from the laying position.

You can work your abs standing up just as much as you can lying down. Standing ab exercises may actually be even more beneficial for you. They are a great way to start out if you are a beginner exerciser. Many people who are just starting out find getting down to the floor to perform crunches a bit difficult. If you begin by working your abs in the standing position, you can give your abdominal muscles a little time to warm up and get stronger before getting to the more advanced level. Now, this isn’t to say that standing ab exercises are just for beginners. They are great for everyone.

Benefits Of Working Abs While Standing
The biggest benefit of standing ab exercises is a lower risk of injury. Ab moves that are performed on the floor are not always done correctly. The basic crunch, for example, requires you to lift your neck and shoulders up off the ground. Unless they have a trainer, the majority of people do it wrong. They hold on to their neck and pull it up to get themselves off the ground. This isn’t going to work the abs and it will strain your neck. During standing moves, you don’t have this problem. It is much easier to control your neck and shoulders in a standing ab move then it is on the floor.

Another big benefit is the effectiveness of each exercise. When you are performing moves on the floor, you can only go so far. Exercises that are done on the floor sometimes involve the legs way more than they should. A lot of people tend to use their hip flexors rather than their abs. (Hip flexors are located in the front of your thigh.) Many people also tend to use their hands as well to perform some moves. During a sit-up, a lot of people swing their arms out in front of them to get their body off the floor. If you are doing that, you’re not really working the abs because you are using your arms to get up. While performing a reverse crunch, people tend to press their palms down on the floor. This also isn’t going to work the abs effectively.

So you can see that there are many downfalls to working your abs on the floor. Working your abs standing will make sure you do a safe and effective workout. If you aren’t convinced that you can get a successful ab workout standing up, perform these moves the next time you work your abs.

1) Knee Cross Crunch
This move is going to work every muscle in your stomach. To perform this move: Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Extend the arm with your dumbbell over head and put your other hand on your hip for balance. Now lower the arm that was in the air as you simultaneously bring the opposite knee up across the body so that your elbow and your knee meet. Hold this position for about a second and perform the desired number of reps. When done with one side, complete the same thing on the other side.

It’s important to make sure you are getting your knee above the hips during this move. This is what is going to target your lower abs. (The dumbbell is optional. If you are just starting out, you can perform this move only using your bodyweight.)

2) Standing Bicycle Crunch
Think you need to perform bicycle crunches on a mat? Think again. This move works the same muscles that the bicycle crunch does — all of them.

To perform this move: Stand with your feet hip-width apart. Place your hands behind your head with your elbows out and back in line with your shoulders. Bend one knee up across the body making sure it comes at least to hip height. Keeping the knee in the air, bend the opposite side of your upper body toward the lifted knee so that you can feel the crunch. Return back to the starting position and perform the desired number of reps, alternating sides. After you do this move, you may never do bicycle crunches on the floor again.

3) The Repeater
This move, derived from a step aerobics class, awesome because not only is it a killer ab exercises but it also provides a bit of a cardio and leg workout. Since this move is used mostly in a step class, you can use a step if you’d like but it’s not necessary. It’s just as good a move on the flat floor.

To perform this move: Stand with your body on angle with one leg in the front with the knee slightly bent and the other leg in the back straight but not locking the knee. You are going to place both of your hands up above your head (your body should be on an angle, you shouldn’t be standing up straight.) Bring the knee in the front up as you pull your arms down to put the knee. Pretend that you are holding a coconut in your hands and you are trying to break it using your knee. Perform this move a pretty fast pace. When you are done doing the desired number of reps, repeat the same move on the other side.

Top 10 Female Strength Training Questions (and Answers)

Article from PTonthenet.

Top 10 Female Strength Training Questions (and Answers)

by Melissa Hinkley
Date Released : 26 Jan 2012

The female body. Why is there so much confusion when it comes to building the ideal female body? Perhaps it is because many fitness professionals are just as confused as their clients. Should you use female specific programs, or just grab a program out of Men’s Health? And where does resistance training come into the picture? Is cardio better than lifting weights when trying to drop a pant size?

As an educated fitness professional, you are in the perfect position to clear up the confusion. It is no surprise that most women are not content with their bodies. They hear celebrities claim that lifting light weights is how they stay thin. Women see advertisements showing thin yogis saying that Pilates and yoga will give them the “long” and “lean” muscles that are so desirable. Then they read magazines stating that cardio is the only way to burn those extra pounds hanging around the mid-section. But what does research say about this dilemma? The solution goes by many names: resistance training, lifting weights, strength training. Whatever you choose to call it, one thing is for sure: it works.

Let’s look at the 10 most common strength training questions asked by female clients, so you’ll be ready to answer them when they inevitably arise.

Question #1 – How much weight should I use?

Oh, the dilemma between light and heavy weights. Some celebrity trainers swear by using only very light weights for a ridiculous number of repetitions. What does research say about this? There are hundreds of studies showing greater strength improvements in men when using heavier loads, but the literature on females is much more scarce. However, there are several studies examining the difference between using light and heavy weights with women. The results are clear: heavier weights increase muscular strength and decrease body fat more then light weights, even in women (Tsourlou, 2003). To explain this to a client, just tell her that the more work she does, the more calories she will burn.

There is a very easy way to help your clients understand this: Have doubtful clients perform a set of step-ups on a box holding a 2 lb. weight in each hand, and then perform another set using 20 lb. weights in each hand. The heavier weight will obviously be harder, meaning it requires more work. More work, more calories burned, equals better results. Does circuit training do the same thing? Yes, if done properly. But studies have shown that performing three sets of each exercise is more beneficial than performing just one set (Schlumberger, 2001).

The real problem with circuits is that many people only perform one set of each exercise.

Question #2 – Won’t I get bulky?

Absolutely not, unless you train specifically for that. Girls were not created to get bulky. Hormones start flowing when puberty begins, and that is the turning point where boys start getting manly and girls become more womanly. Guys develop their muscular physiques because they produce more testosterone and growth hormone, which plays a large role in increasing muscle mass and strength. Females get their curvier physiques because they produce estrogen and limited amounts of testosterone and growth hormone. In fact, women produce less then 10% of the amount of testosterone that men produce (Haff, 2008). Estrogen plays an important, and slightly annoying, role of storing fat.

These hormonal differences are the biggest reason that men are able to hypertrophy to a greater extent then women. Hypertrophy (gaining muscle size) happens when contractile elements enlarge and the extracellular matrix expands in order to support more growth (Schoenfeld, 2010). This happens in both genders, but studies comparing strength gains between men and women on the same resistance training program have shown that men increase strength more then women, especially in the upper body (Kell, 2011). This is mainly due to their higher levels of fat-free mass.

In summary: no, women are not going to get bulky from lifting. An increase in muscle size will occur after 6-8 weeks of resistance training, but this will not lead to bulkiness.

Question #3 – Should I include yoga and Pilates in my training?

Both are fine forms of exercise. However, take a look at the typical female client. Most often, we see female clients who are on a tight schedule and are looking to lose a few pounds. If they have a few hours a day to spend in the gym, then I’d say yoga and Pilates are a great addition to strength training. But if your clients are strapped for time, then those forms of exercises are not optimal. Any type of exercise where you spend more time lying down then standing is not going to cause major weight loss. Have you ever met someone who lost significant amounts of weight doing either yoga or Pilates? Thin people tend to do these forms of exercises, so they stay thin and get slightly stronger, but there are some drawbacks from these types of exercises, the biggest being the lack of axial loading, meaning performing exercise with weight on your back.

As women age, osteoporosis and decreased bone mineral density (BMD) is inevitable, so women must work hard to maintain their BMD. The only way to do so is to perform weight-bearing activities. Walking and jogging are considered weight-bearing activities, but they only increase BMD in certain areas. In order to substantially increase BMD, females must perform things like squatting, lunging and deadlifting with a significant amount of weight.

Question #4 – Won’t I get tight and inflexible if I lift?

No, training with a full range of motion during your lifts will actually increase flexibility (Morton, 2011). Many athletes in the mid-1900s used to stay away from lifting because of the belief that their performance would be hindered from being musclebound. That belief is long gone and has been disproved by research. Just compare pictures of Larry Bird (chicken legs) to LeBron James (tree trunk legs). The point is that resistance training can actually increase flexibility, which is great for typical female clients and also female athletes (Haff, 2006).

Question #5 – How hard do I have to work?

Research has shown that intensity is likely the most important factor to stimulate muscle growth (Schoenfeld, 2010). A repetition range of 1-12 reps has elicited greater muscle hypertrophy then a high repetition range. More specifically, some research has suggested that 6-12 repetitions is the optimal range, when performed at greater than 65% of your 1 repetition maximum (1-RM). This doesn’t mean that you need to train your female clients to failure, though. Training to failure, or the inability to perform another repetition, has been linked with psychological burnout and overtraining (Schoenfeld, 2010).

As a personal trainer, how do you do this practically? Unless you are working with female athletes, it may be impractical to test your client’s 1-RMs in every lift. Experience will allow you to estimate and give your clients the proper weight. If a client easily performs 10 squat and presses, give them more weight the next set.

Question #6 – What if I have been lifting for years but haven’t seen results in months?

The simple answer: periodization. Many clients and trainers make the mistake of performing the same amount of reps with the same amount of weight for weeks and weeks. If your clients perform 3 sets of 12 in every exercise each and every week, then this would be considered a non-periodized program. Research has shown that periodized programs can elicit greater strength gains then non-periodized programs (Kell, 2011). Periodization is planned variation to a program. A periodized program can consist of changing volume and intensity daily or weekly. Don’t miss this part. This is your golden nugget as a personal trainer. You can take your clients stagnant routine and transform it into a program that gives results.

To incorporate this into your client’s routine, first decide if you are going to use linear or non-linear periodization. Linear means that you will gradually decrease training volume and increase intensity over a period of 4-5 weeks, while nonlinear means you will change volume and intensity each week (Prestes, 2009). The table below is a simple example of various programs to help guide your exercise programming with female clients.

Program	Non-Periodized	Linear Periodized	Nonlinear Periodized
Week 1 Week 2 Week 3 Week 4	3×12  M/W/F 3×12  M/W/F 3×12  M/W/F 3×12  M/W/F	3×12  M/W/F 3×10  M/W/F 3×8    M/W/F 3×6    M/W/F	3×12 M – 3×8 W – 3×10 F 3×8   M – 3×6 W – 3×10 F 3×12 M – 3×8 W – 3×10 F 3×8    M – 3×6 W – 3×10 F

Question #7 – Don’t the elliptical and treadmill make me stronger?

To fitness professionals, this question sounds ridiculous, but you would be surprised how often it is asked. It’s amazing how many females chose to tediously watch the calorie counter on the elliptical until it clicks to 1,000 calories.

First of all, do you really think you are burning 1,000 calories in less than an hour? Second, do you really think it is increasing strength? And on a side note, there have to be more enjoyable ways to exercise!

There are cardiovascular benefits to these types of exercises, but research has shown that similar gains can be achieved more quickly through high intensity interval training (HIIT), sometimes called Tabata training (Tanisho, 2011). Essentially, HIIT consists of short intervals of all-out effort, followed by short recovery times. The cool part is the workouts are very short, but very effective. Even better, these shorter workouts could have more cardiovascular benefits then long, slow aerobic exercise (Schoenfeld, 2009).

Tell your clients to forget about the “fat burning zone” because research shows that more calories are burned with HIIT then traditional aerobic exercise. It is true that more fat is burned during traditional aerobic exercise, but studies indicate greater overall fat reduction with HIIT programs (Tremblay, 2004).

Question #8 – What about taking group weight training classes, such as Bodypump?

A group weight training class typically lasts 50-60 minutes and separates muscle groups by tracks lasting approximately 5-6 minutes (Stanforth, 2001). Each track incorporates around 100 repetitions for each muscle group. From strength training literature, it is evident that untrained individuals will see strength and cardiovascular improvements following almost any type of exercise. However, most of these improvements occur in the first 4 weeks and then this is where the dreaded plateau makes its appearance. As discussed before, much of the benefits of strength training come from intensity, periodization, and adequate amount of resistance. None of these factors are seen in a typical group training class. However, participants in this type of class will still expend calories, learn basic weight training form, and could be motivated to stay more active. A group weight training class can be used in conjunction with typical strength training, but it should not replace it.

Question #9 – Why should I want to get stronger?

Building muscle takes work. Work takes energy. And what is energy? Calories. In order to build muscle, our bodies must go through a complex process of sending in hormones, regulating satellite cells, assembling amino acids, and finally synthesizing proteins.

And how about sheer confidence gain? Carry a 100 lb. bag of sand half a mile, do 50 push-ups, and sprint back, then see what happens to your confidence level.

Question #10 – What kind of strength training exercises should I do?

The literature on female strength training programming can be misleading, even for fitness professionals. The limited studies with women use training protocols with exercises such as leg extensions, hamstring curls, and hip extensions. These are not optimal exercises. The typical weight loss client needs to get the most “bang for their buck.” That means full body, compound exercises.

If you are a personal trainer, then this is good news for you because any average Jane can sneak into the gym and do a few bicep curls, tricep extensions, and leg extensions. But very few female clients have the confidence to walk into a weight room full of musclebound, grunting men and claim the squat rack. That’s where you, the personal trainer, come into the picture. If you have an arsenal of full body, calorie-scorching exercises, then you will be the most sought-after trainer in the gym.

Structuring a lifting workout for women is fairly simple. Emphasize the compound lifts, and add in the accessory lifts if there is time.

For example, below are some of your bigger, more important lifts:

• Single arm snatch
• Lunges
• Renegade rows
• Sumo squats
• Push-ups
• Squat and press
• Rows
• Romanian Deadlifts
• Pull-ups

Renegade Row	Side Lunge

Deadlift	Liberty Lunge	Front Squat

These are your extras (if you have time):

• Bicep curls
• Tricep extensions
• Lat pulldowns
• Lateral raises

References

Abe, T, Dehoyos, DV, Pollock, ML, and Garzarella, L. (2000). Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. European Journal of Applied Physiology 81:174–180.

Haff, G., Jackson, J., Kawamori, N., Carlock, J., Hartman, M., Kilgore, J., Morris, R., Ramsey, M., Sands, W., Stone, M. (2008). Force-time curve characteristics and hormonal alterations during an eleven-week training period in elite women weightlifters. The Journal of Strength and Conditioning Research 22(2): 433-446.

Haff, G. (2006). Roundtable discussion: flexibility training. Strength and Conditioning Journal 28(2): 64-85.

Kell, R. (2011). The influence of periodized resistance training on strength changes in men and women. The Journal of Strength and Conditioning Research 25(3): 735–744.

Kistler, B., Walsh, M., Horn, T., and Cox, R. (2010). The acute effects of static stretching on the sprint performance of collegiate men in the 60- and 100-M dash after a dynamic warm-up. Journal of Strength and Conditioning Research 24(9): 2280-2284.

Linnamo, V., Pakarinen, A., Komi, P., Kraemer, W., and Kiknen, K. (2005). Acute hormonal responses to submaximal and maximal heavy resistance and explosive exercises in men and women. The Journal of Strength and Conditioning Research 19(3): 566-571.

Morton, S., Whitehead, J., Brinkert, R., and Cane, D. (2011). Resistance training vs. static stretching: effects on flexibility and strength. The Journal of Strength and Conditioning Research 25(X): 1-8.

Tanisho, K., and Hirakawa, K. (2009). Training effects on endurance capacity in maximal intermittent exercise: comparison between continuous and interval training. The Journal of Strength and Conditioning Research 23(8): 2405–2410.

Tremblay, A., Simoneau J., and Bouchard, O. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 43: 814–818.

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Fitness Coach Session

About three weeks ago I received a phone call congratulating me on winning an hour session with a fitness coach and a free shake at my gym. Awesome! I love fun little surprises like this. Being so busy with finals and work at the time, I did not book it till this morning.

These sessions consist of going over health and body goals with the trainer as he assists with a nutrition plan, workout plan and overall schedule to achieve those goals. This is perfect and just what I needed to get back on track at the gym.

Going into this, I was pretty set in my nutritional foundations (I knew they were going to push me on eating lean meats- Hell No), but I lack experience with the gym equipment. I tend to stick with classes for strength training and just run on the treadmill and do some free weights, core yoga moves and push ups to cover everything else.

What I Learned: 

The Trainer: Ken, a handsome young guy with an incredible body, true stud, introduced himself with a huge smile. Very warm and friendly.

Nutrition: We started chatting in his office about past injuries, goals, etc. before moving on to the nutritional aspect of the session. We discussed my pushing into veganism. His first concern was vitamin B12. I have actually been researching supplements. I’ll do a post about B12 in the future. I also eat raw honey which contains B12 as well as nutritional yeast. He then moved on to complete proteins. His ideal diet is Paleo, an excellent way of life that I am going to help my boyfriend shift into upon his return to the states as well as something I’m working on converting my family to. Paleo is quite simple. All grass-fed, free-roam meats, lots of veggies, fruit, nothing processed, no grains. In regards to complete proteins for vegans, quinoa is a complete source of protein, but it is a grain and I intend on avoiding grains. A combination of various vegetables will provide you with a complete range of omega 3-6-9s. This can be done with spirulina and a range of root vegetables.

Workout: My gym has been promoting cross fitness and circuit workouts. This workout encompassed both and did not require the use of a single machine. Totally my style. This is also something I can do outside! Here is what we did:

Dynamic Warm-Up

10 Jumping jacks, Walking high knees, 10 Jumping jacks, Walking high knees

10 Wideouts, Frankensteins, 10 Jumping jacks, Walking high knees

10 Seal jacks, Walking lunges, 10 Seal jacks, Walking lunges

5 Pushups, Walking lunge with twist, 5 Pushups, Walking lunge with twist

5 Burpees, Cariocas, 5 Burpees, Cariocas

Strength (3 sets of 10 reps)

KB Swings

KB Press (left and right)

KB High pull

KB Rows (left and right)

KB Goblet squat

KB Alternating lunges

KB Deadlift

Metabolic Crusher (30 seconds on, 15 seconds off; these should be done super fast, as many reps as possible)

Jumping jacks

Push ups

High knees

Jump rope (no rope)

Burpees

This workout was awesome! It took about 30 minutes and felt incredible! It was a full body workout that is fast, easy and effective. I found the most difficult part to be the Metabolic Crusher. My muscles were beginning to get tired after the strength training. The push ups and burpees during the last phase were very difficult to get through, especially with the pressure to do as many reps as possible.

Definitely give this a try! So much fun and you can do it in your living room.

Super Quick and Easy Core Workout

I’ve been slacking on the gym these past few weeks. Been trying to balance it out by doing a lot of walking/running with my dog. With the new raw lifestyle I’m trying to incorporate, I still feel great and look great despite the lack in exercise. Though I intend on incorporating more into my daily life.

On Thursday evenings I usually attend a Yogalates class at my gym. The instructor is amazing! She has to be in her 50s if not 60s and is in incredible shape. All long, lean muscle.

She incorporated a core workout this past Thursday and was fast and simple with an incredible result.

Begin in in the yoga position Plank. This is a push up position.

Plank- yogajournal.com

From here touch your right knee to your right elbow without lifting your hips or twisting your body. Alternate between right knee to right elbow and left knee to left elbow for as long as you can. I do about twenty before I feel like I need to collapse. Make sure you stay in the Plank position and don’t shoot your hips up into a midway point between Plank and Downward Facing Dog. Move from this position to Child’s Pose and really stretch it out for a few moments.

Child’s Pose- aumaromas.com

Back up to Plank. Now its the same thing but crossover. So right knee to left elbow, left knee to right elbow. Again, go for as long as you can. I also do about 20 of these. Finish with a stretch in Child’s Pose.

This is an awesome workout for the entire core. It does the abdomen, both sides, as well as your back, shoulders and legs. I love it! I try and do this every morning and evening. Takes no more than 5 minutes. Try it out!