Snap Fitness Health & Fitness Blog

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8-Minute Abs

By: Snap Fitness

A strong core is great for good posture, preventing back pain, and will also give you that solid six-pack you have been dreaming of! Combine this simple core workout with a healthy diet and cardiovascular exercise and you will have a tight strong core in no time!

 

Put a timer on for eight minutes and repeat as many rounds of the following workout as you can. Short rests only when needed.

 

50 Russian Twists

40 Bicycle Crunches

30 Ankle Taps

20 Leg Raises

10 Butterfly Sit-Ups

 

Finish with a plank; max time - three rounds

 

Feel the burn, love the burn!

 

 

Leg Day Workout for Beginners

By: Snap Fitness

If you’re starting a workout routine, it’s crucial to have a leg day. It’s an easy day to skip, but it’s arguably the most important muscle group to train.

 

From grabbing a box of macaroni and cheese off the top shelf at the grocery store to picking up clothes in your laundry room, your legs are involved in countless daily movements. There are several solid ways to tone your legs in the gym. Since your legs are constantly supporting the rest of your body, it takes more time and effort to develop muscle – so don’t get discouraged if you don’t see results right away. Stay focused and the hard work will pay off!

 

Here’s a leg day routine for beginners:

Warm-up: Five-minutes of low-intensity cardio (walk or jog) and stretching

Squats – three sets of 10 repetitions

Stationary lunge – three sets of 10 repetitions

Leg extension – two sets of 10 repetitions

Leg curl – two sets of 10 repetitions

Cool-down: Five minutes of abs and stretching

The MetaBoost Workout

By: Snap Fitness

This workout is meant to enable you to stay on track during those holiday months or any time of year when life seems to get in the way. It can be difficult to stay disciplined week in and week out; however, this workout will help maintain your strength gains as well as improve your cardiovascular performance while maximizing time efficiency.  Push hard and you will see drastic improvements to your metabolic output.

 

To complete this workout, take breaks only as necessary and remember that when you finish is completely dependent on how fast you go. Only give yourself about 30 seconds in between each set, if needed. The faster you go, the faster it is done!

 

After a 5-10 minute warm-up, complete five rounds as quickly as possible!

 

Dumbbell Push-up Into Plank Row (x 20 repetitions)

 

In plank position, lower body to the ground in a push-up. As you return to start position, hold a plank and pull one dumbbell up to the chest and then the other. Repeat and try to keep hips square during the row. Start on toes and drop to knees if necessary.

 

Kettle Bell or Dumbbell Swings (30 seconds)

 

Place feet outside shoulder width with toes pointed slightly out. Push hips back and then drop straight down into a squat position. Drive hard through the heels to power the kettle bell or dumbbell up overhead. As the weight descends, sit into a squat and repeat.

 

Treadmill 1.4 Mile Incline Sprint (Incline at 6.5-8.5)

 

Put the speed as fast as possible for 1.4 mile.

 

Mountain Climbers (x 20 repetitions each side)

 

In push-up position, alternate knees coming in to the chest as fast as possible.

 

100-Meter Row Sprint

 

Set the resistance as heavy as you can while maintaining proper posture for 100 meters.

 

Countdown to 2015 Workout

By: Snap Fitness

You don’t have to wait until Dec. 31 to count down from 10! This circuit combines cardio and strength-training moves using only your body weight. Transition between sets as quickly as you can, but focus on maintaining good form during push-ups and squats. Take water breaks as needed.

 

Start with a quick warm-up. Jog lightly for 10 minutes on the treadmill.

 

Here’s the circuit:

Jumping jacks

Push-ups

Squats

Crunches

Jump ropes

 

Do 10 reps of each exercise. After you finished the 10 jump ropes, do nine reps of each exercise. Go through the rest of the countdown (8, 7, 6, 5, 4, 3, 2, 1). Cool down with stretching and a five-minute brisk walk on the treadmill.

NFL-Themed Workout

By: Snap Fitness

Move over, Peyton Manning! You don’t need to be on an actual football field to train like an NFL player. In honor of the NFL season being well underway, here’s a workout you can do the next time you’re at your Snap Fitness. Channel your inner JJ Watt for the deadlifts, Jamaal Charles for the balance touch, and Megatron for the bench press. Be sure to stretch both before and after this workout.

 

Workout:

 

Deadlifts with Dumbbells – three sets of 10

Three-Way Balance Touch – three sets of 10

Dumbbell Push-Up to Row – three sets of eight

Bench Press – one set of eight

Kettlebell Lateral Lunge – three sets of eight

Side Planks – hold 20 seconds on each side twice

Russian Twists – two sets at 20 seconds

Personal Training Benefits

By: Snap Fitness

For decades now, gym-goers have sought the expertise of fitness coaches to help them attain their desired tone and physique. There are plenty of reasons as to why a personal trainer’s help can be so beneficial, beginning with the accountability factor.

 

When we choose to build new routines in our lives (fitness-related or not), half the battle is sticking to the plan. The support provided by your trainer is a two-way street, and that alone requires you to show up! Pre-scheduled workouts are your ticket to solidifying a new regimen, with the expectation that you’ll make it count and give 100 percent every time.

 

Your trainer will handle the details with precision, including professional guidance on proper form and technique. Your improvement will be carefully tracked with various measures of progress, such as your weight, measurements, body fat percentage, strength, and speed increase. Best of all, your workouts will be uniquely crafted to fulfill the needs of your body type and fitness goals - with variations and new exercises along the way.

No matter if it’s temporary or long-term, the decision to hire a personal trainer is an investment towards the wellness goals you wish to achieve with promising results! 

Landon’s Workout Video

By: Snap Fitness

Ever wonder how NASCAR drivers train for their races? It’s more than just driving laps in their cars! Race car drivers are athletes, and it takes an incredible amount of strength to drive a car up to 200 mph for nearly four hours at a time.

 

That’s why we’re bringing you the Landon Cassill Workout. See all the hard work and training that goes into being a NASCAR driver!

 

Watch Landon's video here!

 

Here’s a breakdown of Landon’s routine:

Standing Lunge – 3 sets of 10 each side

Pull-ups – 2 sets of 8

Hip Cable Pull – 2 sets of 10 each side

Push-ups – 3 sets of 12

Tricep Dips – 3 sets of 12

Medicine Ball – 25 front and 12 each side

 

Don’t forget to stretch before and after your workout!

Benefits of Squatting

By: Snap Fitness

If you're looking to get some serious results fast and improve your overall fitness, squats will do the trick! You can do different variations such as barbell back squats and front squats. Not only are squats effective for building a strong lower body, but they also deliver a number of additional benefits.

 

Here are five reasons you should add squats to your weekly routine.

 

Boosts Hormone Health

 

Squats involve the largest muscle groups in the body, which causes a great stimulus for growth. Total-body exercises are potent stimulators for muscle-building hormones. This will improve body composition all over your body, not just your lower half.

 

Enhanced Core Strength

 

Your core has to work twice as hard to maintain an upright posture when performing squats.  They will improve core strength and prevent injury at the same time.  

 

Better Balance

 

Because squats work and strengthen your core, it also helps you build balance through the rest of your body.  Doing squats regularly will help you add balance through your entire workout routine.  Make sure you are using proper form for squats to be the most effective. Here’s how to do the perfect squat

 

Better Behind

 

One of the most commonly known benefits of squatting is improving your glutes. You can improve them even quicker if you do full squats with correct form.

 

Improved Mobility

 

By moving your body through a full range of motion, you’ll not only build strength, you’ll boost mobility, too. Squats help to increase range of motion with the pelvis, spine, and knees.   

 

Now let’s see you squat! Try this squat workout for guaranteed success.

Sexy Back Workout

By: Snap Fitness

A strong, toned back is key to a perfect posture and preventing back pain—a problem that affects more than 80 percent of Americans at some point in their lives. These exercises target your entire backside.

 

Seated Row Machine

The Seated Row Machine exercise is a good back exercise, working the Trapezius, Rhomboid, and Latissimus Dorsi muscles. 

Lateral Pulldown Machine

Lateral Pulldowns work the lats, deltoids, pecs, and triceps. 

Rear Delt Seated Fly Machine

The Rear Delt Seated Fly Machine exercise works the deltoid  (back of the shoulder) muscles. Sit tall, keeping your chest flat against the pad.

Back Extension Machine

Get in shape with the Back Extension Machine. It requires you to extend your spine against resistance. Strengthening the muscles that are responsible for extending your spine is important for ensuring that you’re able to maintain proper posture.  Especially since many of us are seated for a large part of our day.

Free Weight Back Hyper-extension

Back Hyper-extensions work the lower back and glute and hamstring muscles. These help strengthen the lower back.

Stability Ball Back Extensions 

Stability Ball Back Extensions work the glute, hamstring muscles, and the lower back.

 

Stability Ball 101 Workout

By: Snap Fitness

Adding a stability ball to your workouts makes classic exercises like crunches and push-ups much more effective since keeping the ball stable forces you to work harder. For fast results try this Stability Ball 101 workout after doing ten minutes of cardio.

 

Plank - 30 seconds

Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly over your hands.

 

Knee-Tuck Crunch - 10 reps

Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs.

Lengthen back to the starting position.

 

Classic Crunches - 20 reps

Begin sitting on the ball walk your feet out until your rib cage is on the ball. Lift hips and tighten glutes. Place interlaced fingers behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to curl your head and shoulders forward.

 

Hamstring Curls – 15 reps

Lie on your back with the exercise ball under your feet. Lift your hips up and keep them up as you slowly bend your knees, rolling the ball toward you andbringing the soles of your feel onto the top of the ball.

 

Ball Pass – 10 reps

Lie on your back with your arm and legs reaching toward the ceiling hold the ball with your hands. Lower your arms overhead and your legs toward the floor. Return to starting position, switch the ball and hold it with your feet. Lower your legs while reaching your arms overhead. Return to starting position.

 

Inner-Thigh Squeeze – 15 reps

Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips.

 

Stability Ball Fly – 10 reps

The Stability Ball Fly works your chest and tricep muscles.

 

Back Extensions – 20 reps

Stability Ball Back Extensions work the thigh muscles, and the lower, middle, and upper back.

 

 

Repeat these eight exercises two to three times for max results.

 

Posts 1 - 10 of 36