Refresher Course: Hex Bar – Oxygen Magazine

Refresher Course: Hex Bar – Oxygen Magazine

Workouts For Women
This barbell crossbreed — aka the trap bar — has two shafts that arc outward from one another to form either a square or hexagonal shape. The user stands inside the bar and grasps the handles near the plate collars. Though most people know it as a tool for shrugging, the hex bar has other values. “They are especially helpful for those new to deadlifting,” says Dan Roberts, CSCS, founder of the Dan Roberts Group. “Because you hold the bar with a hammer-style grip and the weight is positioned at your sides rather than in front of you, your center of gravity is always in line with your shoulders.” Technique — Tabata This short but intense training protocol intersperses 20 seconds of all-out effort with 10 seconds of rest, a…
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Refresher Course: Kettlebells – Oxygen Magazine

Refresher Course: Kettlebells – Oxygen Magazine

Workouts For Women
Though kettlebells date back to Ancient Greece, they have only become a health club staple in the last two decades. Research supports the effectiveness of kettlebell training, and numerous studies found that an intense kettlebell workout burns about 20 calories a minute and could improve aerobic capacity, explosive power, dynamic balance and core strength.“One of the most effective kettlebell exercises is the swing,” says former IFBB fitness pro Carla Sanchez, owner of Performance Ready Fitness Studio in Lone Tree, Colorado. “It emphasizes the posterior chain, building strength, stamina and power.” Technique — WOD (workout of the day)Though it originated as a CrossFit term, many people have adopted this acronym as their own. A WOD is typically a challenging regimen that hits all or most of the major muscle groups of…
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Refresher Course: Exercise Band – Oxygen Magazine

Refresher Course: Exercise Band – Oxygen Magazine

Workouts For Women
Sometimes simpler is better, and herein lies the beauty of the exercise band. These long rubber tubes or loops come in different levels of tension and offer variable resistance, meaning the difficulty changes throughout the rep. “Bands work muscles in completely different ways than free weights and are perfect for building lean muscle tissue and adding strength,” says Edward Mooney, a trainer at O2 Fitness Club in Raleigh, North Carolina. They’re also TSA-friendly and can be used anywhere, anytime. Technique — ChipperIn this high-volume, conditioning-style workout, you “chip away” at a list of moves performed in succession, completing all the reps of one move before going to the next and taking short breaks when needed. This technique trains skill, muscular endurance and cardiovascular stamina, as well as mental fortitude: While…
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Refresher Course: Medicine Ball – Oxygen Magazine

Refresher Course: Medicine Ball – Oxygen Magazine

Workouts For Women
Medicine balls are old school — like, really old school — and some believe that Hippocrates created them for his patients to help them recover from injury. Today’s medicine balls are made of leather or vinyl and are filled with ballast of differing weights. They also come in reactive and nonreactive versions — some bounce back quickly and others hit the ground and stick.“Medicine balls help develop explosive power and rotational trunk strength,” Roberts says. “They also train you to absorb and redirect force, improving athletic performance and allowing you to project that power in every plane of motion.” Technique — Metcon (metabolic conditioning)This fitness buzzword refers to any sort of workout that improves the efficiency of one of the body’s three main energy systems — phosphagen, glycolytic and oxidative.…
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Refresher Course: Prowler Sled – Oxygen Magazine

Refresher Course: Prowler Sled – Oxygen Magazine

Workouts For Women
“The sled is an excellent tool for high-intensity training without high impact,” Sanchez says. “Use it for conditioning, fat loss, strength development and muscle building.” Heavy sled training also can improve performance markers, specifically sprint speeds and mechanical effectiveness, according to a study published in the International Journal of Sports Physiology and Performance.The most familiar sled is probably the Prowler — a platform with ski-like runners and vertical posts you can use to propel it forward. It also can be pulled by securing a rope or tow line around the base.Technique — RPE (rate of perceived exertion)Tracking your heart rate — either with a heart-rate monitor or by taking your pulse — allows you to continually adjust your workout intensity. However, the equation used to calculate your optimal training zone…
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Refresher Course: TRX – Oxygen Magazine

Refresher Course: TRX – Oxygen Magazine

Workouts For Women
The TRX is the leading brand of suspension training equipment and consists of sturdy, adjustable straps that split into a “Y” with a handle and a loop at each end for hands and feet. When anchored to a fixed point on a wall, ceiling or solid piece of equipment, the TRX offers a surprising array of unique exercises, using gravity and your own bodyweight as resistance. “By simply changing the angle of your body, you can increase or decrease the level of difficulty of dozens of exercises on a TRX,” Sanchez says.Technique — HIIT (high-intensity interval training)Here, you alternate short periods of near-maximal output with a recovery-level pace in a repeating pattern. For example, if you were running outdoors, you could do a 20-second sprint followed by a 40-second jog,…
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Refresher Course: Wobble Board – Oxygen Magazine

Refresher Course: Wobble Board – Oxygen Magazine

Workouts For Women
If you want to train your mental acuity and hone your balance, try a wobble board. “There are two versions, one with a cylindrical base, which is easier, and another with a circular base, which is harder,” Roberts says. You can use both similarly, either in a standing position to do things like squats, overhead presses and dumbbell curls or while on the floor to do push-ups, planks and dips. Technique — Finisher In case you didn’t give it your all during a workout — or are just that masochistic — you can tack a finisher on at the end. These short five- to 10-minute workouts are designed to fatigue any muscle fibers that might have been left untouched or undertrained, and to burn off any extra gas left in…
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VIDEO: New Year’s REVolutions – Oxygen Magazine

VIDEO: New Year’s REVolutions – Oxygen Magazine

Healthy New You, Total-Body Workouts for Women, Workouts For Women
Are you ready to take 2019 by storm? Rev up your workout routine with this new circuit.Now that the holidays are over, you can breathe a sigh of relief. The chaos is behind you, there are fewer temptations lurking around every corner, and you can start the year with a clean slate. “It’s the perfect time to put your old bad habits to rest and to commit to bettering your life, starting with you,” says Katie Corio, a certified trainer, nutritionist and Oxygen coach. “Fitness resolutions are very common this time of year, as people want nothing more than to be in shape and get healthy,” Corio says. “A fresh new workout routine gives you the motivation and drive you need to crush your goals for the new year and…
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Supersets For A Tighter Core

Supersets For A Tighter Core

Ab Workouts for Women, Abs Workouts, Training Tips for Women, Workouts For Women
Training your abs but neglecting your lower back is like going out in the sun without loading up on sunscreen: you might be able to get away with it for a little while, but your reckless ways will soon catch up with you – and the results won’t be worth it. It may sound like a scare tactic, but would you prefer chronic lower-back pain and a protruding stomach? Didn’t think so!Supersetting abdominal exercises and those that target the erector spinae — a long set of muscles that runs alongside the spine — may be the key to maintaining spinal stability and ensuring that your entire core is rockin’! This workout features this exact training method – and promises results in less than a month.Thanks for watching!Visit WebsiteYour Super Core…
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Put Your Best Abs Forward

Put Your Best Abs Forward

Ab Workouts for Women, Abs Workouts, Training Tips for Women, Workouts For Women
Bringing out what nature intended calls for exercises that not only hit your abs from various angles, but also work other body parts. Well-defined abs come from reducing the body fat that’s covering them. In other words, you’ll have to bust out more than isolated, on-the-floor sit-ups to see the hoped-for results. Related:Five Moves for Sexy AbsTo get you started, Oxygen developed an abs-blasting workout that hits all four major abs muscles in one routine. It covers your rectus abdominis, internal obliques, external obliques and your deepest abs muscle, the transverse abdominis. And since all you need is a stability ball and a mat or a comfortable section of floor space, it’s perfect for at home or the gym. Go for the beginner/intermediate choice (see chart below) when you start…
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