Ultimate Body Press

Working out at home using little or no equipment creates an amazing physique, but it is often challenging to work fundamental exercises like dips and to directly work the large muscles of your back.

The Ultimate Body Press solves that issue!

Constructed of four pieces of steel that are easily assembled, the Ultimate Body Press is the ideal solution for performing body weight dips and full body rows.

The height of the machine makes it a great option for women to learn an empowering exercise like the dip which works the chest and triceps, because you can begin by placing both feet on the ground, then move to one foot and eventually work up to the full dip.

The body weight row is a great way to work the opposing muscles of the back and biceps without having to have the strength to do a full pull up, yet this exercise will help you get on your way there!

Both exercises work the core muscles as well, especially when you pay attention to engaging your abs and stablizing with your low back.

Accessories like attachable resistance bands and push up rings are available for the aparatus to make the machine a total body device.

Learn more and purchase here: http://ultimatebodypress.com



(image from: ultimatebodypress.com)

Exercises you SHOULD be doing

If there is a particular exercise you are avoiding, it is probably exactly what your body needs.

For some reason, it is human nature to avoid what is challenging and uncomfortable.

I say, "In your face, instinct!"

Embrace what you don't want to do and watch your body transform!!

Here are some case in point, commonly avoided exercises:

1. Pull Ups

2. Jump Lunges

3. Hanging Straight Leg Raises

4. Dips

5. Sprints

6. Ardha Chandrasana (half moon posture)

7. Wide Angle Forward Fold (Upavishta Konasana)

In fact ... why not create a workout centered around these "bane of your exercise existence" movements?

Try circuiting the above moves. Determine your number of reps and length of sprint. Do each exercise one after the other without rest. Start with one set once a week. The following week, do two sets. Add an additional set the third week and continue performing this workout once per week.


(image from: worldofstock.com)

Cinco de Mayo Workout

In honor of Cinco de Mayo - 05.05.10, try this workout that plays with the numbers in today's date.

1. Perform 5 intervals of :30 intense work/ :30 recovery on the cardiovascular modality of your choice.

2. Perform 5 reps of a bodyweight upper body exercise of your choice like push ups or pull ups.

3. Perform 10 reps of a bodyweight or plyometric lower body move like walking lunges or jump squats.

Repeat this circuit 5 times ... if you can!!

Feel free to alternate what type of cardio you do each circuit and vary the upper and lower body exercises as well.

This workout oughta make up for any weeknight margaritas you indulge in to celebrate!

(image from: hiddenoaksfamilycampground.com)

Exercise

A healthy, fit body translates directly into looking and feeling damn good!

Breath and movement are essential to the body's proper function, maintenence of health and essential to sculpt strong, flexible muscle.

Be sure to include well rounded, varied modalities of exercise to keep your body from adjusting to the exercise routine you practice.

Include elements for strength, cardio vascular fitness and flexibility.

If you only have a short period of time to work out each day, say twenty minutes ... be sure to rotate your choice of exercise each day. If you have more extended period of time, up to one hour, be sure to mix modalties within each workout.

It is important that your body be constantly surprised with the challenges you present it with. This keeps your brain interested and your muscles constantly adapting to new activities.

Here is a great 30 minute mixed modality workout to try:

5 min warm up: Standing knees into chest, jog in place, high knees, butt kicks, side lunges and squats

10 min strength: Do the following exercises back to back as a circuit for 10 minutes
Body weight squats 20 reps
Push Ups (regular) 15 reps
Bridgeing - (hip lifts - alternate single legs for more difficulty)
Push Ups (close grip)- 10 reps
Side plank lifts - 15 each side (lifting and lowering hip to ground)
5 min cardio: Jump rope, jog in place with high knees and butt kicks, or jacks for 5 minutes no rest

5 min yoga: Practice Ashtanga Sun Salute A for five minutes without stopping
Click here to see it: http://www.youtube.com/watch?v=9P5PSqmnu88

5 min stretch: Stretch your whole body from head to toe. Hold each stretch for at least 30 seconds

Avatar Inspired Workout

I am still in awe of the visual spectacle and emotional story of Avatar.

The movie inspired me to write a workout based on the indigenous Na'vi people of the film's planet Pandora.

The idea came when Jake Sully described how his feet were getting stronger each day ... presumably from walking, running, jumping barefoot through the Pandora Forrest.

The workout is based on everyday tasks and survival movements necessary to move like an "avatar."

This workout should be done barefoot.

You may perform each exercise separately - all sets and reps and then move on to the next exercise, or you may perform all of the exercises as a circuit - one after the other. I recommend learning the exercises using the set method and then advancing to the circuit.

Pictures and video coming soon!!



Warm Up:
Honoring Eywa
Sit Cross legged with hands resting comfortably on thighs.
Move torso clockwise in a circular motion starting with small circles and increasing to large, deep circles. Do ten reps. Repeat ten reps counter clock wise.

Cardio interval 1:
Forward and backward shuffling on the forrest vines
Lay a jump rope on the floor in a straight line vertically, or follow a straight, vertical pattern on your floor or outside. Place right foot in front of left and shuffle forwards down the line, leading with right foot the whole time. Repeat for 30 seconds to 1 min. Recover and repeat with left foot leading.
Build to 3 sets if you wish.

Strength 1:
Pull the Bow
Using a resistance band take an archer's stance - right leg forward, left leg back, right arm extended long and left hand will draw the bow. Begin with resistance band slacking, both hands holding band in front of jaw. Slowly and with control, draw in your core (just like Neytiri tells Jake) and pull your left hand back. Repeat 10 to 20 reps. Repeat with left leg forward, right leg back - pulling band back with right hand. May build to 3 sets.

Cardio 2:
Side shuffle on the tree limbs
Lay your jump rope horizontally on the floor, or follow horizontal lines on your floor or on the ground. Face sideways so that your right foot leads. Shuffle sideways with knees softly bent back and forth following your straight line bringing left foot to right foot for 30 sec to one min. Turn around and lead with the left foot for 30 sec to one min. May do up to 3 sets.

Strength 2:
Flying on the Ikran squats
Stand with your feet much wider than hip width, with toes turned out slightly. Extend arms straight out in front of you as if you are going to grasp reigns to steer your Ikran bird.
Inhale and slowly lower hips to ground to "sit on Ikran bird."
Exhale and rise up.
Repeat 20 times for 3 sets.

Cardio 3:
Leaping on the vines and tree limbs
Set your jumprope vertically first. Alternate leaping forwards and backwards down the line with right foot leading and then the left foot leading for one minute.
Recover and then set your jumprope horizontal.
Leap sideways back and forth leading with the right foot for 30 seconds and then repeat with left foot leading for 30 seconds.
One set forwards/back and one set sideways each way equals one REP. May repeat for 3 reps.

Strength 3:
Hunting Crawl
Start in push up position with feet and hands wide. Simultaneously bring left hand forward and right foot up to right hand. Then bring right hand forward and left foot up to left hand. Remain as low and flat as possible, working flexibility and strength. Work up to one minute then rest and repeat two more times. Vary your speed, depth and length of each crawl for each set.
Ambitious folks may add a staggered push up after each stride.

Cool Down/Stretch:
Ikran squat
Stand with feet wider than hips with toes slightly turned out.
Lower hips toward ground with arms inside legs. Press elbows onto inside of thigh. You may do this against a wall to go deeper.
Hold for 30 sec to one minute and repeat up to three times.

Honoring Eywa:
Sit cross legged with hands resting on thighs as in warm up.
Start with big counter clockwise rotations with the torso, moving into smaller motions. Repeat large clockwise rotations, moving into stillness.
Sit quietly for 5 minutes taking time to honor the work you just did!!

Pike Push Up

I told you yesterday that I predict a huge surge in body weight workouts in 2010. They are quick, efficient and require no equipment. You can do body weight exercise anywhere, anytime. Plus, if you can't hoist your own body weight, why lift an extraneous load like a dumbbell!!?

The pike push up is a great variation on the traditional, plank style version.

For this alternative, start out in downward dog. The wider you place your feet, the more stable your base, and therefore the easier the level.

Spread your fingers wide, press your entire hand, palm and fingers into the floor.
You may turn your hands out (externally rotate at the shoulder) to protect your shoulders if you wish. Play with hand position variation.

Keep your sit bones pointed up toward the ceiling, navel pulled into your spine and keep your body weight centered over your shoulders. The more you position your weight over your shoulders, the harder the exercise will be.

Bending from the elbow on an inhale, lower your body toward the floor. With an exhale, push your elbows straight back to the start position.

Start with 3 - 5 reps and build to 15 - 20 reps for one to three sets.

Be sure to stretch the shoulders, triceps and chest after performing this exercise.