Most people want to be fit and healthy. You may feel that if you don't have time to go to the gym, you’re out of luck and can't exercise and get in shape. It can be tough to find time for the gym when you work a full day and then have to come home to dinner, errands and other activities. When you work with an Amarillo personal trainer like Ralph Roberts, he will work with you to create a workout routine that takes your lifestyle and schedule into consideration.
The good news is you don't necessarily need to spend a bunch of time at the gym to get an effective workout. There are plenty of exercises you can do right at home that can get you toned and fit. So, take a few minutes for yourself, and try this quick workout in your living room, bedroom, or even your kitchen while dinner is cooking.
1. Jumping jacks
Jumping jacks are great to warm up and burn calories.
The pushup is often overlooked, but it is a powerful exercise that tones not only the upper body, but the core as well. The exercise can be modified in a number of ways, and can be made easier for beginners by dropping the knees. This exercise is great for men and women alike.
Squats work the legs and glutes, and also your core. Keep your upper body straight, and tighten your abdominal muscles for best results. Make sure your knees do not extend over your toes. This is another exercise that can be modified. For example, you can do a plie squat, where you plant your feet further than shoulder width apart and point your toes outward.
This is a challenging exercise that tones your body and burns plenty of calories.
5. Mountain Climbers
Like burpees, mountain climbers are a great calorie burning exercise.
Lunges are great for shaping and toning the lower body. They are effective yet easy to do.
A deceptively easy exercise that is actually pretty tough to hold. Planks are a great way to work your core and tone your body. Start with 30 seconds and work up from there.
Crunches work your upper abdominals. Be sure not to strain your neck while doing them by keeping your eyes on the ceiling.
9. Ab Pulse Ups
Engage and tone your lower abdominal muscles, which are often underworked. Lie flat on your back, hands under your butt. While tightening your core, raise legs up until they are at a 90 degree angle. Pulse your legs up further, squeezing your muscles. Do not bend legs.
10. Jump Rope
Another good cardio favorite that you can do at home.
Ralph Roberts is an Amarillo personal trainer who has helped many busy people find time for fitness and health. If you are looking for an trainer, you can find Ralph Roberts at the Downtown Athletic Club.
Swimsuit season isn’t over yet, and who doesn’t dream of having a six-pack? If you are looking to get some definition in your ab area or flatten your stomach, try this 25 Day Ab Workout. This simple workout plan, which includes daily exercises of planks, push-ups and sit-ups, is easy to do at the gym, at home or on the go. Plus, it only takes a few minutes.
After 25 days of consistently sticking to the workout routine, you should definitely see a difference in the definition of your abs, core strength and how you feel in general. Don’t forget that getting in shape isn’t just about exercising. You must keep your diet in mind. Combining regular exercise and proper nutrition is one of the most effective ways to get fit.
If you really want to amp up your results from this ab challenge, eliminate fried food and alcohol from your diet and do at least 30 minutes of cardio three times a week.
Want to share your progress? Then post a photo of your results on Ralph Roberts’ Facebook page!
If you find yourself making frequent trips to the playground with your kids, don't just sit there. Use that time as an opportunity to get in a good workout. The park or playground is a perfect setting to get some fresh air and exercise at the same time.
What Kind Of Exercises Can I Do At The Playground?
Body weight exercises are a great way to get in top physical condition. Many of these moves are recommended by an Amarillo personal trainer as part of an effective daily workout.
1. Static pull-up
Most playgrounds have "monkey bars" that are perfect for pull-ups. If you aren't able to do one right away, keep at it.
2. Bench push up
Park benches are great for push-ups. Place your hands on the back of the bench, keep your body in a straight line, tighten your core and do 15 to 20 reps. Also, you can use the seat part of the bench for push-ups. Keep your toes on the bench and your hands on the ground.
3. Hanging knee tucks
Go back to the monkey bar, and while you are hanging, bend knees in front of you, feet off the ground. Draw one knee up to your chest, then slowly lower it back down. Repeat with the other knee. Try to do 15 to 20 reps.
4. Body rows
You can use the swings for this one, just make sure that you wait your turn. Stand facing the swing and grasp each chain. Lean your body back at a 45 degree angle. Engage your arms and chest, pulling yourself towards your hands. You can increase the difficulty by leaning at a higher angle.
5. Slide sit-up
You can use a playground slide just as you would an elevated sit up bench at the gym. Lie down backwards on the slide, head pointed toward the bottom. You can hook your feet around the top of the slide for stability.
Of course, this is just a short list of ways to use standard playground equipment for a good body-weight workout. Don't forget that you can also use the park for walking, jogging and doing other exercises, such as body weight squats, standard push ups, lunges and the like. When the weather is this nice, it's a shame to confine your workout to the gym. Go outside and play.
Finding An Amarillo Personal Trainer
For those who need some guidance either starting a fitness routine, or keeping one going, a personal trainer may be the answer. Ralph Roberts has been training and assisting people in reaching their goals for years. As an Amarillo personal trainer, Ralph Roberts can be found at the Downtown Athletic Club. He can tailor a personal fitness plan just for you, and offer support, encouragement and motivation, as well as a personalized fitness plan. If you are looking for an Amarillo personal trainer, contact him today.
You may think that a good round of cardio-based exercises are the key to burning fat, but this is not always the case. True, exercises that keep you moving and make you sweat are effective, but you need to be working your muscles to truly get your body into fat-burning mode.
Exercises that work more than one muscle group at a time are ideal. Many of the best fat-burning exercises are not considered a cardio workout. Here are five fat-burning exercises that may surprise you.
These are a great staple exercise that helps you build lean muscle, burn fat, and work several muscle groups at once. Although you may think of pushups as strictly an upper body exercise, they also work your core. You can start small and work your way up. If a full pushup is too difficult, try keeping your knees on the ground, and then build up to a traditional push up. When that becomes easy, add difficulty by doing one-legged pushups or another variety.
Ah, the dreaded burpee. These are difficult, but very effective at blasting fat and getting you into shape. Start in a standing position, then squat down low. Place your hands flat on the ground on either side of your feet. Hop back with both feet into a pushup position. Hop back into the squat position and then jump straight back up into a standing position. Repeat.
Another intense exercise. Starting in the push up position, draw one leg up toward your chest, tapping your foot on the ground. Simultaneously, bring your other foot up into the same position as you push your other foot back into it's former position. Basically, run in place, but in a push up position.
Side planks with leg raises
Planks in general are a good fat burning and toning exercise. Try a side plank, and combine it with a leg raise.
The basic squat is a great fat burning exercise that can be modified to suit various levels of fitness. Adding weights to your squat ups the difficulty and the results. For an extra punch, you can do jumping squats. Lunges are another good one.
You will notice that none of these exercises requires any equipment, and can be done pretty much anywhere. In addition to burning fat, you will also tone and tighten up your body. You can do these workouts at home, but if you’re needing more direction and motivation, look into a personal trainer. Ralph Roberts, a personal trainer in Amarillo, can help develop a plan tailored to your specific fitness needs, and provide coaching and encouragement that can help you succeed. You can find Ralph Roberts at the Downtown Athletic Club.
It’s summer, which means it’s time to take that much-needed vacation! If you have been working out at the gym, you may be concerned about your fitness routine when you are traveling. Whether you are traveling for business or pleasure, you don't want to lose progress or get out of shape while you are on the road. What do you do?
If you are convinced that the only way to stay physically fit is by going to the gym, you are wrong! Yes, the gym is a great place to workout, and being in a fitness-geared environment helps you stay motivated, but there are many ways you can stay fit while you travel.
Which exercises can I do while on the road?
Although going to the gym and working out with weights and machines is one of best ways to get fit, it is not the only way to stay in shape. There are a number of exercises that you can do that don't require any equipment, and that you can do right in your hotel room.
Push ups are a good way to stay in shape on the road. Even by themselves, they are an effective workout. You can modify them by doing variations, using easy to find props such as phonebooks, steps or chairs.
Squats and lunges are another good way to keep toned while you are on the road.
If you have a low, sturdy table handy, you can do some table rows. All you need is something you can slide your legs underneath, grab onto, and lift yourself up with.
Put the chair in your hotel room to work with tricep dips. Just make sure the chair is sturdy and won't slide out from under you. No wheels!
A phone book makes a convenient prop for calf raises.
Don't forget your cardio. Bring your sneakers and walk or run around the block. You can do this most anywhere. The beach is a lovely place to take a jog or do some yoga. You can also find a local park or recreation area to take a bike ride or run.
How can I not gain weight during my vacation?
If you spend a lot of time on the road for business, or are taking a long family vacation, it can be easy to fall out of the workout habit. Add to that the fact that you may not be eating properly, and you can easily find yourself gaining weight and feeling sluggish. It is a good idea to create a simple, easy to do workout plan that can be done anywhere.
In addition to helping you craft an effective gym workout, a good personal trainer can help you keep on track and in shape when you are away from the gym, too. Ralph Roberts at the Downtown Athletic club can tailor a fitness plan that meets your needs while you are on the road. There is no reason not to stay fit and feeling good, wherever your travels may take you. Contact Ralph today to learn about his custom workout plans that you can use on the go.
Are you worrying that you won't be swimsuit ready in time for summer now that those warm days are just around the corner? Don’t worry; there is still time to lose weight and get in shape. With a little discipline, will power, time and effort, you can kick your metabolism into gear and have your body looking good for summer.
What’s the quickest way to burn calories?
High energy cardiovascular exercise is perfect for not just burning calories while you perform the exercises, but also for hours afterward, too. HiiT workouts (High Intensity Interval Training) gets the heart rate up right away, but it also keeps the metabolism revved for the rest of the day, no matter what you are doing. This is truly the quickest way to burn fat and calories, along with sculpting.
Please don't forget to eat enough to keep your body performing at its best.
How can I sculpt my arms, abs and legs for summer?
You cannot get that bikini body without strength training. Not only does muscle take up less room on the body (i.e. a smaller dress size), but it also burns more calories, all day long, than fat does.
You will want to do the following moves, 12 reps per set, starting with one set and working up to three sets as you get stronger.
For abs: Do regular crunches, planks and bicycle crunches to really work the entire core section. For the plank, start by holding it for just 10 seconds, and work your way up to a minute. Once you have mastered the regular plank, add in side planks. These will get your abs working hard.
For arms: Do sets of push-ups, tricep dips off of a chair or step, and moves with a resistance band. A resistance band is a great piece of equipment: it's versatile, travels well, takes up little space, is cheap to purchase and gets the job done. When you work against rubber resistance, you are using your entire body weight, making your muscles work. Try the resistance band for bicep curls, tricep kickbacks, shoulder presses and more.
For the lower body: Do sets of squats, squat jumps (without weights), lunges, plié or sumo squats, deadlifts and step ups. If you have a step, like those used in step aerobics, simply add a riser or two, grab two hand weights (or start with no weight if you are new to weight training) and step up and down. This really works the glutes.
What foods should I cut back on?
And finally, no routine is going to get your body ready for summer without a good clean eating plan. 70% of the body is 'made' in the kitchen. Toss the processed foods, the sugary snacks and the simple carbs. Try eating clean, which means just shopping the outer perimeter of the store. Shop for items that do not have nutrition information (that means they just have one ingredient, like fruits, vegetables, meats, eggs and so forth).
Cook your own meals instead of eating out, and you’ll quickly notice a change in the way you look and feel.
Have more questions about how you can get your body in shape for summer? Contact Ralph Roberts, a nationally certified personal trainer in Amarillo who will help you get the results you want. He will guide you on making the right health decisions so you can not just lose weight and get in shape, but also make a lasting lifestyle change.
If you are just starting to work out, there are some things you should take into consideration. First and foremost is do not overdo it. Many people dive into a new fitness regimen very gung ho, but unfortunately, this could result in injuries. When those people begin, they often try to do too much right away. It’s best to start in small quantities. Add on exercises, more reps and extra time as you go along and build up your strength and endurance. Start with just 10 to 15 minute chunks of exercise, and you can do this several times a day. Simply go slowly and fit exercise in whenever you can.
When easing into a new workout program, try these exercises:
A simple jog is a great way to warm up the body and burn fat. Start with just a few minutes of jogging several times a week. If you have stairs at home, or near your home, simply jog up and down them a few times.
If you find yourself out of breath, great. It is working like it is supposed to. As that gets easier, and on more and more minutes. If you are new to jogging, start with a fast walk and then pick it up to a jog.
Planks are a simple exercise that truly work the entire body, and really focus on the core. No equipment is needed, but if you have an exercise or yoga mat, all the better. Face the floor, with your arms in a push-up position, legs straight and butt in line with the rest of your body.
The plank is a bit harder than it looks, so newbies should feel free to start out on their knees, working up to a straight leg plank. Start with just 30 seconds, three or four times a week. Then, as it gets easier, add more seconds, aiming for a minute.
Do you love dancing? Do you remember how much you once loved to skip rope? What about biking? Just think of one activity that you used to enjoy doing, and do that. The most important part of exercise is liking what you do, or you simply will not stick to it.
Maybe you prefer cycling. Dust off your mountain bike and go for a ride at Palo Duro Canyon. And if you love to jump rope, that works, too. That is actually one of the best cardio exercises out there.
To add some strength to you lower body, do wall squats. This exercise perfect for beginners because it works both the leg muscles and glutes. Start without weights, but add hand weights, a kettlebell or medicine ball as you get stronger.
For the wall squat, just put your back against a wall, feet shoulder-width apart. Bend your knees and squat with your back against the wall, your arms at your sides. Slide your back down until your knees are at 90 degrees, but no farther. Now, push up and straighten your legs again. Try a set of 8 your first time, and add on more reps as you go.
If you would like some coaching and encouragement along the way, contact me, Ralph Roberts. I am an Amarillo personal trainer with the Downtown Athletic Club. I can help you get in shape the right way and make sure you protect yourself from injuries. Get in touch with me today for a free initial personal training session or to inquire about my customized workout plans.
Looking for ways to tone and tighten your abdominal muscles? While it seems that no one really loves to work their abs, everyone wants a six-pack. But you can only get there through diet and exercise. These five ab exercises are a great start.
Start with the basic crunch. This is truly the building block of all core workouts, and one you have probably seen a million times. It is easy to do, and can be effective if performed correctly.
To perform the crunch, lie on your back with your knees bent, feet on the floor, hands behind your head. Simply contract your abs, exhale and lift your shoulders and head off the floor. Do not pull your head with your hands, let your abs do the work. Inhale as you come back down. Repeat. Start with 3 sets of 20 and build up from there, adding more repetitions.
Planks are one of the best abdominal exercises around, but again, they should be performed correctly. These can be tough, so start with say, 20 seconds and build up to 60 seconds. Get in a pushup position, pelvis tucked under, shoulders out of the ears, shoulders over elbows over wrists, body in a straight line, and simply hold. Do not hold your breath, though. If you find that being on your toes is too much, start on your knees and then work up to your toes.
Medicine Ball Exercises
Working with a medicine ball is great for your abs, too. This added weight is a perfect way to shock your abdominals and make them work harder. One great medicine ball exercise is the Russian Twist. Sit on the floor, with your knees bent. Hold the medicine ball in both hands and simply twist side to side, touching the floor each rep. Do 20 of these per set, starting with one set and working your way up to three.
Physio Ball Exercises
The physio ball, or stability ball, is ideal for ab work; it makes you work your core by just sitting on it. Try doing your crunches on the ball, or even your planks (with your upper body on the ball). These will really challenge the core.
There are also a number of abdominal machines in the gym that will help you get a set of six-pack abs. Follow the directions on the machine, or ask a personal trainer for help.
Ab exercises are not something many look forward to. However, if you want to see results in your core, ab exercises are a must. When doing different exercises, keep your abs engaged. When lunging, tighten that core, and even when doing a bicep curl, engage your abs. If you want more tips on how to get in shape contact, me, Ralph Roberts today. I am a nationally certified personal trainer with the Downtown Athletic Club in Amarillo, Texas. If you’d like to sign up for regular personal training sessions or simply want a customized workout plan you can work from, I can help.
For more challenging core exercises, check out my video below!
A BOSU Ball is fitness device that looks like a stability ball cut in half. The flat side is a rigid platform. The other side is an inflated half-sphere that feels and reacts much like a ball, except for the rolling and bouncing parts. BOSU stands for "both sides up". This fitness device offers workouts using both the flat rigid platform and the unstable ball bottom.
How Does A Bosu Ball Improve Balance?
The BOSU is a great device to improve balance. The person stands on the rigid platform with the inflated portion on the ground. This forces the person's body to work to remain in balance. It engages the leg, back, and abdominal muscles as the body shifts around.
Once you have a certain stability built up, you can change things up to give yourself a challenge:
What Are Some Strength-Building Exercises for a Bosu Ball?
When you flip the BOSU over with the rigid side down and the inflated side up, you have a great platform for doing strength training on an unstable surface.
Where Can I Learn More About Bosu Ball Exercises?
If you want to learn how to use the BOSU ball and build up your strength and balance, work with a certified personal trainer, like Ralph Roberts. Contact Ralph today to schedule a personal training session where he can customize a workout just for you. Be sure to check out my instructional video below on how to use a Bosu ball!
The medicine ball is an incredibly versatile piece of exercise equipment that can give you a full body workout. You can use it to tone and strengthen every area of your body. Most gyms now have a good selection of medicine balls. They come in all different weights and sizes. Some even have handles for a better grip and an even wider range of exercises.
How Do I Use a Medicine Ball?
Unlike dumbbells, medicine balls are meant to be thrown; hey won’t get damaged if you drop them. Throwing a medicine ball will help develop explosive power in your arms and upper body. The medicine ball can be used to develop each part of your body.
Upper Body: There are a number of quick and easy exercises that you can do with a medicine ball that will strengthen your arms and shoulders.
One of the best is to hold the ball straight out in front to you with both hands, one on top of the ball and the other on the bottom. Move the ball as far to your left side as you can without twisting your body. Return to center and then move the ball to your right side. Do as many reps as feels comfortable. This is also a great warm up exercise.
Using the medicine ball for pushups is also a good exercise for the chest. Simply place the ball on the floor and put both hands on it. Perform a pushup as usual. The instability of the ball will help develop your muscles.
Lower Body: Adding a medicine ball to your lunges will help develop your glutes and quads. Simply hold the medicine ball close to your chest with both hands. Perform your lunges as usual. Make sure you do them slowly so you can really feel the stretch.
The medicine ball jump is another good exercise. Hold the medicine ball in both hands and then jump. You can either jump in the air as high as you can or jump onto a solid object like a jump box.
Your Core: As stated before, medicine balls are made to be thrown and one of the best core exercises let you slam it into the floor. Stand with your feet shoulder-width apart. Bring the medicine ball up over your head with both hands. Once it is above your head, slam it down on the floor as hard as you can. Just be careful that the ball doesn’t bounce back and hit you.
You can also use a medicine ball and exercise ball together. Lifting the medicine ball while stabilizing yourself on an exercise ball is a great core workout.
If you are looking for a certified personal trainer to help you with your workouts, contact me, Ralph Roberts and set up a training session. I can tailor an exercise regimen just for you.
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