Cardio and Resistance Training: Water Workout

Cardio and Resistance Training: Water Workout

Cardio for Women, Workouts For Women
The kids are back to school, Labor Day has passed and pumpkin lattes are already making their seasonal appearance. But, according to your local weather forecast, it’s still very much so summer outside. This never-ending heat can take a toll on your workout mojo and make it hard to find your stride. Thanks for watching!Visit WebsiteSo what’s a girl to do? Don’t sweat it. A pool-based exercise program is the perfect workout solution for these dog days of summer. And after you’re done, you’ll have no guilt about lounging on a raft and soaking up some rays.Water WaysNot only are water workouts a refreshing option, but they also offer plenty of other benefits."A water-based workout promotes weight loss, increased flexibility and range of motion, and better balance and posture. It…
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Top Weight-Training Techniques for Women

Top Weight-Training Techniques for Women

Total-Body Workouts for Women, Training Techniques for Women, Workouts For Women
When you first picked up a barbell and began your fitness journey, the basics were enough — perform a few exercises per bodypart, do a few sets of 10 to 15 and feel the burn. Now that you’ve been at it a while, however, the gains that came so easily at first seem so much more difficult to achieve. Whether your go-to workouts have gotten stale or you’re looking for an extra edge, these techniques — some traditional, some unorthodox — can help propel you toward your goals.Thanks for watching!Visit WebsiteTECHNIQUES TO BOOST STRENGTHNegativesNegatives are probably one of the most taxing training methods both physically and psychologically, but they are undeniably effective at breaking through plateaus and increasing overall strength. Negatives focus on the eccentric phase of the lift —…
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Lift Heavy to Lose Weight

Lift Heavy to Lose Weight

Blogs, Lift & Burn, Total-Body Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
  You’ve heard it before — there are no shortcuts when it comes to fitness. But what if this were only halfway true? What if there was a faster and arguably better way to change your body and lean out, involving fewer sets and reps and less time spent in the gym, a shortcut you can use starting right now without regret or a lick of guilt? Read on to find out about this magical training unicorn. Rep Rap Though many people assume that lifting lighter weights for 15 to 25 or more reps somehow creates a leaner muscle as a result, the body doesn’t work like that. “Super-long sets are great for muscular endurance,” explains Heather Farmer, an Olympic weightlifting national competitor and fitness coach in New York City.…
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5 Must-Try Stretches for Women

5 Must-Try Stretches for Women

Flexibility And Mobility, Sports Medicine for Women, Stretching Workouts for Women, Training Tips for Women, Workouts For Women
How many of you out there skip your warm-up? Now that everyone in North America has raised their hands, let’s talk time-turkey: This stretch hits almost every muscle in your body and takes less than five minutes to execute. It also combines dynamic and static elements, challenging your central nervous system, increasing your range of motion, and lengthening and strengthening your muscles simultaneously.Do these five positions in order, holding each for three to five seconds when using as a warm-up or for five to 10 seconds when using as a cool-down or for mobility training. Move smoothly between positions, and perform the entire sequence three to five times per side. Breathe deeply throughout, and each time you repeat the sequence, try to stretch a little farther.Thanks for watching!Visit WebsitePart 1:…
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3 Next-Level Moves – Oxygen Magazine

3 Next-Level Moves – Oxygen Magazine

Total-Body Workouts for Women, Workouts For Women
Hitting the gym hard but not seeing the results you want? You might assume it’s time to add heavier weights to your bar or increase the amount of time you spend at each session — but that’s not necessarily the case.“There’s an art and a science to programming an exercise regimen,” says Jonathan Jordan, a NASM-certified personal trainer and nutrition coach in San Francisco. “The most important part, of course, is related to your goals — what do you want your body to be able to do, and how do you want your body to look? Do you want to increase your time for a half marathon? Do you want to lean and tone? Or do you want to get jacked?”Thanks for watching!Visit WebsiteJordan shares three of his favorite techniques…
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The 10 Best-Ever Bodyweight Moves

The 10 Best-Ever Bodyweight Moves

Bodyweight Workouts for Women, Workouts For Women
Barbells, dumbbells, cables and kettlebells are great, but technically speaking, they’re not necessary for sculpting a lean, strong physique. (Helpful? Yes. Imperative? No.) The phrase “I can’t get to the gym” is not a viable excuse for skipping a workout because some of the most challenging muscle- and strength-building moves known to womankind are bodyweight exercises. There are endless moves you can do with your bod as equipment, so to boil it down to the best of the best, we asked a handful of our favorite trainers and strength coaches their opinions on the moves that reign supreme. Using their nominations, we devised this top 10 list — the ultimate collection of exercises to add muscle, increase strength, improve flexibility and beef up endurance. These moves are infinitely scalable, and…
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10-Minute Core Trim

10-Minute Core Trim

Ab Exercises for Women, Ab Workouts for Women, Exercises by Bodypart for Women, Fat Loss for Women, Training Tips for Women, Workouts For Women
Strengthen, sculpt and burn all at once with this ab-and-cardio combo workout.Savvy exercisers know that achieving a six-pack requires a combination of ab-centric resistance training and an intensive cardio program (as well as a clean diet). But can you blend cardio and strength work together in the interest of efficiency? Samantha Carmean, CSCS, SFG, PN, a Tier X coach with Equinox in New York City, says yes. “I came up with an effective solution that allows for actual muscle growth while helping you attain that ‘six-pack’ look,” Carmean says.Each move in this five-move circuit is done for a two-minute interval, which is parsed out into four rounds of 20 seconds of work and 10 seconds of rest. “Two minutes is the zone where we begin to transition from the anaerobic…
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HIIT the Hills Workout – Oxygen Magazine

HIIT the Hills Workout – Oxygen Magazine

Cardio for Women, High-Intensity Interval Training, Workouts For Women
Despite common belief, hill workouts are not just for sprinters or endurance athletes looking for speed and strength. If for some reason you have never tried a hill workout, you are missing out. The incline from the hill adds resistance to build strong, powerful and shapely legs. Better yet, you get an insane cardio workout while you’re at it. Hill workouts cause your muscles to work double time, accelerating your fat-burning potential and drastically cutting down on the time you need for a truly effective workout. Thanks for watching!Visit WebsitePerform the following exercises in a circuit to feel the burn and achieve a challenging workout!ExerciseSetsDurationHill Sprint4From the bottom to the top of the hill   Hill Jump Squat4From the bottom to the top of the hill   Hill Lunge4From the bottom to…
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9 Ways to Climb Out of a Fitness Rut

9 Ways to Climb Out of a Fitness Rut

Total-Body Workouts for Women, Training Tips for Women, Workouts For Women
You know your workout like the back of your hand — because you do it five times every week. Now that you’ve got your trusty routine down, your brain can rest comfortably on autopilot while you go through the motions. That might be OK at the office, but it’s definitely not advisable at the gym.“Doing the same gym routine puts you in serious danger of falling into a fitness rut,” says Los Angeles–based celebrity personal trainer Lalo Fuentes, CSCS, whose Freeze technique (included in the workouts below) has provided fast results for professional athletes and those in the entertainment industry. “Not only are fitness ruts a drag to your workout motivation, they also keep you from getting all that you can from your workout.”Thanks for watching!Visit WebsiteFuentes says that one…
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BOSU Circuit Workout: Balance, Burn and Build

BOSU Circuit Workout: Balance, Burn and Build

Total-Body Workouts for Women, Workouts For Women
Bored with your routine? Throw your core a curveball (literally) with this 20-minute total-body BOSU circuit.At the inception of functional fitness, there was the BOSU — a large, blue pimple composed of half a stability ball secured to a flat rubber platform. But unlike many “fad” training tools, the BOSU still holds its own, providing an unstable surface on which to train, thereby engaging more muscles and increasing the difficulty and inherent value of each exercise. Thanks for watching!Visit Website“The BOSU’s added layer of instability really forces you to engage your core and activate all your muscles,” says Danielle Natoni, AFAA personal trainer and ACE group fitness instructor based in Frisco, Texas, who created this total-body workout exclusively for Oxygen. “It’s a great tool for quick workouts, building muscle and…
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