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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. Keeping the ball stable forces you to work harder and activate tiny muscles. 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.

 

Workouts for Every Muscle Group

By: Snap Fitness

Consider this your mini-library for workout routines. It is important to add variety to your training to keep things fresh and avoid hitting a plateau. Pick one or two muscle groups to start with and get to work. Continue switching up your workouts every month or two, and don't neglect any muscle groups!

 

Click on the red links below to view. 

 

Core

8-Minute Abs

Plyo Your Way to Shredded Abs

300 Reps to Perfect Abs

10-Minute Ab Blaster Workout

I Seek Obliques 

 

 

Arm/Shoulder 

Arm Day for Beginners

7 Moves for Tank Top Arms

20-Minute Arm and Chest Workout

Shoulder Sculpt

 

 

Legs 

Leg Day Workout for Beginners

6 Moves for Killer Legs

Love Your Legs Workout

All About Legs Workout

 

 

Glutes

Buns of Steel Workout

Five Moves to Get a Beach Bum

25 Minute Glute Sculpting Treadmill Workout

 

 

Upper Body 

Upper-Body Blow Out

Upper Body Tabata Workout

Optimal Upper Body Superset Workout

20-Minute Arm and Chest Workout 

 

 

Become a Spartan Workout

By: Snap Fitness

The popularity of obstacle races such as Spartan Races and Tough Mudders has exploded over the past several years. They provide a unique challenge to athletes and generally active people alike that is different from any other kind of competition or exercise that exists. These races allow gym members to stay motivated through their workout programs and give them something new to strive for. While it is impossible to train for exact race circumstances due to the ever-changing nature of these races, there are some aspects that remain constant. This workout, with the proper progressions, will allow you to complete any obstacle encountered.

 

This workout contains two separate circuits to be completed on the same day. The goal is to build strength and then develop functional endurance related to muscular function that translates to what an individual may experience during an obstacle race.  

 

The first circuit is meant to build overall strength in accordance to muscular recruitment based on obstacle course racing. Essentially, the stronger these muscles are, the easier it will be to maneuver through the course and obstacles. These exercises will require a heavier load (more weight), so make sure to take time to recover in between exercises, about 30-45 seconds and about 90 seconds in between each circuit. The second circuit is meant to boost metabolic output and build the strength of multiple energy systems. To get the best results try to only rest when you have to, otherwise moving from exercise to exercise and only resting after the circuit is complete for 30 seconds.

 

Circuit 1

 

Complete three sets through this circuit. Take your time and allow recovery to happen in between exercises, taking about 30-45 seconds and about 90 seconds after each set.

 

Squats: In a Smith machine or squat rack, place the bar on top of the shoulder blades. Push the hips back keeping chest up and bend the knees down to just above a 90 degree angle. Make sure the drive up comes through the heels, using your gluteal and quadriceps muscles, while the core holds strong. Strong legs are a must! The quadriceps and glute muscles provide strength and stability for climbing up and down mountains, maneuvering efficiently in mud and powering you up, over and through many obstacles. Choose a weight that will only allow for 10 repetitions maximum. Looking for a range of 8-10.

 

Fireman Carry: Holding a pair of heavy dumbbells at your side, keep chest up and squeeze shoulder blades in the back. Maintain proper posture with the upper trapezius muscles in the back and forearms engaged to hold that position and weights. Walk from one end of the gym to the other. Start with a weight that will only allow you to travel to one side of the room, but not back as well. As you increase strength and endurance with this exercise, try to make it from one side of them room to the other and back. Then increase weight. Grip strength is a must for any obstacle race. 

 

Pull-ups: Hands should face away from your body and be placed wide enough for your elbows to bend to a 90-degree angle as you pull up. Chest stays out and the pull comes from the back and not the shoulders or arms. Keep shoulders down away from the ears and don’t lock the elbows on the way down. The Latissimus dorsi, or back, is an extremely important part of obstacle racing. Performing well during these races requires this muscle to be strong. From climbing ropes, to pulling tires, successfully crossing the monkey bars etc., the lats are used throughout obstacle races.

 
The goal is stay in the 8-10 repetition range. You can use an assisted machine or if you can do more then 10 with your own body weight, squeeze a dumbbell in between the ankles to add resistance.

 
Plank: In the prone position (face down) on the ground, hold your body up in the air in a flat position and belly button braced into the spine. Elbows should be directly under the elbows and start on the toes. Drop to knees if necessary. Without a strong core, the body will struggle to complete obstacles and maintain proper posture. This will put joints at risk for injury and burn more energy as muscles will need to fight harder to accomplish the goal at hand. Hold this position as long as you can! Each time you complete this exercise hold for a few more seconds.


Single Leg Deadlift: Balancing on one leg, bend at the hip bringing the chest forward until it is parallel with the ground. Keep the knee slightly bent and core braced, lift the back leg to assist with balance. Squeezing hamstrings and gluteus pull the chest back up to starting position. This exercise will provide power climbing up hills and assist with obstacles that require balancing on one leg at a time.

 
Stay in the range of 8-10 repetitions for each leg.

 

Circuit 2

 

Set a timer for 20 minutes and complete as many rounds as possible. Rest 30 seconds in between each circuit, if needed. Move quickly from one exercise to the next with little to no rest.

 

Box Jumps: This is a quick movement down and up. Bend knees and explode up on top of a step or box. Reset by stepping down and repeat as quickly as possible. Repetitions: 15-20.

 

Army Crawls: Start in a plank position. Move opposite arm and knee forward at the same time in a crawl movement, keeping hips and chest square to the floor. Abdominals should feel the brunt of this exercise, as they should be braced the whole time. Go for 45 seconds – 1 minute. If limited in space, just move a few crawls forward, then backwards and repeat until time is up.

 

Burpees: Start in a standing position then drop down to the floor for a pushup. After the pushup, pull knees in at the same time so feet are flat on the ground and you have a solid base underneath you. Jump into the air then land with soft knees to absorb the shock of the jump. Repetitions: 15-20.

 

Dumbbell Bent-Over Rows: Holding dumbbells hinge at the hip and push the hips back so the back remains flat. Squeeze shoulder blades together and pull dumbbells up to the side so hands end up next to the chest. Keep shoulders away from the ears and don’t allow the forearms to curl in. You should be using the middle of your back to pull up. Choose a weight that will allow for 15-20 repetitions.

 

Release Push-ups: In normal push-up position, lower body to the ground and once body is on the ground, lift hands off the ground squeezing shoulder blades together. Then place hands back on the ground and push body back up to starting position using your pectoral muscles (chest). Repetitions: 15-20.

 

Lunge With Shoulder Press: Use either a barbell or dumbbells, hold the weight above shoulders and complete a lunge. Make sure back knee drops almost to the ground and you drive through the heel of the front foot, engaging your glutes. As you return to a standing position press the weight overhead using your deltoids (shoulders). Alternate legs as you walk forward. Repetitions: about 8-10 steps per leg.

 

Sprints: Go fast! Ideally, run with an incline of about eight percent and a speed that you can only last a maximum of 1 minute.

 

I Seek Obliques

By: Snap Fitness

A strong core is essential in order to utilize other parts of your body to make the most out of your workouts. It’s important to exercise your entire core, not just your abs. We tend to forget about our obliques, even though they are key to having a strong core. This exercise is designed to work your entire core with an emphasis on the obliques.

 

30 Russian twists

20 Side plank dips

10 Double leg lifts on back

Repeat 2X

 

20 Dumbbell side bends

30 Oblique crunches

20 Hip twists in plank

Repeat 2X

 

10 V-ups

20 Double leg lifts lying on side

40 Bicycle crunches

Repeat 2X

 

What are your favorite oblique exercises? Comment on our Facebook page!

The Dirty Dozen Workout

By: Snap Fitness

Often times I see people trying to incorporate eight exercises or more in a circuit for a workout. While circuit training has many benefits and I do use this style of training with many of clients, this time of year can prove to be very difficult to maintain the pace needed to have an effective workout. Finding space and time to complete this workout will not be a problem.  

 

This workout will greatly improve muscular endurance and cardiovascular function, strengthen muscles, and burn a tremendous amount of calories. Include this workout in your routine a couple times a week to reset your metabolism and burn fat.

 

Instructions

For this workout, super set each pair of exercises (back and forth between the two), completing repetitions in descending order starting at 12 and ending at 1 for each exercise. For example, complete 12 repetitions for exercise 1, then complete 12 repetitions for exercise 2. Go right back to exercise 1 and do 11 repetitions and then 11 for exercise 2, all the way down to one repetition of each.

 

Group A

Exercise 1: Pushups

Exercise 2: Kneeling Overhead Shoulder Press. In a kneeling position, press dumbbells overhead. They should be lighter than your regular overhead press.

 

Group B

Exercise 1: Pull-ups. If you can’t do body weight pullups, use an assisted pullup machine. Try to keep the weight the same throughout.

Exercise 2: Plank to Row. In a plank position with hands on the dumbbells, pull one dumbbell up to the side of the body while maintaining body position square to the ground. Alternate side to side.

 

Group C

Exercise 1: Jump Squats

Exercise 2: Mountain Climbers

 

Incline Training With a Twist

By: Snap Fitness

This workout is designed to focus on getting your heart rate up but also provide a nice burn for your legs. Walking at an incline burns significantly more calories than walking on flat ground. We are also going to add a little bit of a strength aspect in with some light dumbbells too.

 

Workout Prep

Grab a set of dumbbells that equal somewhere between 10% and 15% of your total body weight and set them near the treadmill for easy access.

 

Warm up

Hop on the treadmill and start walking for 5 min to warm up. No incline needed at this time, just get loose and get those muscles ready to work.

 

Main Set

After 5 minutes of walking, significantly increase the incline level of the treadmill so we can really start burning; shoot for a 15% grade or steep as you can get without holding on at all. No hands for this work!  Most people are able to walk at 2.2 to 3.5 mph for this section, but start conservative and add speed if you can as you go. 

 

Grab your weights and walk for 25-35 minutes at that incline while keeping an upright posture, don’t slouch! While walking, work on taking long strides and firing your entire leg as you walk. If you start to feel some shoulder fatigue (trust me you will) throw in a few curls, presses, or raises while walking to get the blood flowing even more. It’s important to let the dumbbells just hang down while walking. Avoid the urge to shrug or swing the weights. They are designed to add dead weight for an extra leg strength aspect, not for a shoulder and arm workout.

 

Extra Credit Finisher

Once you’re done, if you still have gas in the tank, bring the incline down to flat and walk, jog, or run for an extra 10 min. Get those arms moving and legs turning over. This is going to feel like a big downhill after that mountain you just climbed! Great job if you complete it all and enjoy the burn.

 

At Home or at the Gym HIIT Circuit

By: Snap Fitness

Equipment Needed:

2 to 8-pound dumbbells (DB)

Floor Mat

 

Warm-up:

10-minute cardio at medium speed (3.5-3.8 mph)

 

HIIT Circuit:

Squat to Single Shoulder Press with DB - 4 Sets – 12 Reps

Mountain Climbers - 30 Seconds

Side Lunge with DB - 4 Sets – 12 each Reps

DB Punches with DB - 30 Seconds

Alternating V-Up with DB on Mat - 4 Sets – 12 each Reps

Jump Squat - 30 Seconds

DB Tips to Shoulder Press - 4 Sets – 12 each Reps

Elbow Plank on Mat - 30 Seconds

 

Allow yourself a one-minute water break between sets. Repeat circuit four times.

 

Cooldown:

20-30 minute cardio at medium speed (3.5-3.8 mph)

10 minutes of stretching on your mat

 

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.

 

Posts 1 - 10 of 42