Snap Fitness Health & Fitness Blog

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Cardio Circuit Challenge

By: Snap Fitness

Looking for a way to keep your cardio workouts interesting? Try our Cardio Circuit Challenge!

 

The workout challenges you to complete a ½ mile on the treadmill, get off and perform a few exercises, then get back onto the treadmill for another ½ mile!

 

Go with whatever pace and incline you are comfortable with! 

 

The Workout:

 

Start on the treadmill with:

½ mile run, walk or jog on the treadmill

 

Get off the treadmill and perform the following: 

100 Mountain climbers

100 Jumping jacks

1:00 plank

 

Hop back onto the treadmill for:

½ mile run, walk or jog on the treadmill

 

Repeat if you dare!

 

Click here to get the printable version of this workout! 

 

How to Perfect the Squat

By: Snap Fitness

Known by many as the ‘king of all exercises,’ the squat earns its nickname by working multiple muscle groups - hips, glutes, quads, hamstrings and core.

 

But a sloppy squat won’t do you any good, and can cause knee and lower back pain. Today is the day to learn how to perfect the king of all exercises and start getting all the benefits the move has to offer.

  

Things to avoid:

 

1. Leaning too far forward

 

 

2. Bending with your knees, opposed to your hips

 

 

3. Allowing heels to come off the floor

 

 

 

 

How to perfect the squat:

 

1. Stand with feet shoulder width apart, looking straight ahead.

 

2. Shift hips back. Keep bringing the hips back as the knees start to bend.

 

3. Keep your chest and shoulders upright with the back straight.

 

4. Allow hip joint to go lower than the knees, if comfortable.  Go as low as you can before it is either A. uncomfortable, or B. your posture changes.

 

5. Exhale and engage core while driving though the heels to return to standing.

 

6. Keep heels glued to the floor the entire time

 

Ab Scorcher Workout

By: Snap Fitness

 

No pain, no gain! At least that’s what we are told.

 

You know you’ve gotten a good ab workout when you can feel it the next day. This ab scorching workout is designed to reach the part of the core that is usually missed from traditional sit-ups which will give you the overall result you are looking for.

 

It may not be bikini season, but do the work now and it will pay off later!

 

 

 

Click here to get the printable version of this workout! 

 


Not sure how to perform some of the exercises? Take a look below! 

 

Lying Leg raises

 

 

Bicycle crunches

 

 

Elbow plank

 

 

Roll-ups

 

 

Flutter kicks

 

 

Side plank (right)

 

 

V-ups

 

 

Reverse crunches

 

 

Side plank (left)

 

 

8 Ways to Celebrate National Family Health & Fitness Day

By: Snap Fitness

Parents, become a healthy role model to your children! Getting children active at a young age will help them learn about the importance of healthy habits.

 

Here are some activities the whole family can enjoy together while staying active!  

 

1. Take a bike ride to a local park and enjoy a picnic

 

2. Pick your own apples from a nearby apple orchard

 

3. Get the whole neighborhood involved in a friendly touch football or kickball game. For younger kids, put together a game of capture the flag or kick the can.

 

4. Go for a walk and collect colorful fall leaves

 

5. Go for a hike in the woods

 

6. Visit a pumpkin patch

 

7. Fly kites

 

8. Find your way through a corn maze

 

Most importantly, have fun! 

Cardio / Strength Workout

By: Snap Fitness

 

Do you have a cardio routine you haven't switched up in a while? Do you feel like you have hit a plateau?

 

If your body gets used to doing the same workout routine all the time, it can cause you to plateau. You need to switch things up and we have the workout solution for you!

 

Adding strength exercises in-between cardio blasts will challenge your muscles and help burn those extra calories. 

 

This workout is a perfect boredom-buster! 

 

 

Click here to get the printable version of this workout!  

 

Not sure how to perform the resistance band exercises? Check out the photos below! 

 

Squat, Curl to Shoulder Press

 

 

 

Row

 

 

 

Lat Pull Down

 

 

Chest Fly

 

Commercial Break Workout

By: Snap Fitness

What do you usually do during a commercial break while watching your favorite TV program?

 

If you’re honest with yourself, more than likely you either go to the refrigerator, flip through other TV channels, or check your phone. How about getting in a mini workout instead? Who doesn’t want to burn a few extra calories?

 

Follow the table below, and choose a cardio exercise for your first commercial break, and a core exercise for the second commercial. Continue to alternate cardio and core exericese to burn the most calories and challenge your body.

 

Its time to put down the remote, and take a commercial “break” from your old routine!

 

 

Click here to get a printable version of the workout! 

 

 

Leg Pyramid Workout

By: Snap Fitness

The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

 

The Workout:

 

For this pyramid workout, complete the following upward, then downward sequence of reps for each exercise. Adjust the weight for each set for the maximum you can tolerate.

 

10 reps

12 reps

15 reps

12 reps

10 reps

 

Rest 15-30 seconds in-between sets.

 

Complete the pyramid for one exercise, then move on to the next exercise. 

 

Exercise 1: Side Lunges

 

 

Exercise 2: Bodyweight Squats

 

 

 

Exercise 3: Dumbbell Front or Back Lunge

 

 

The Cool-down: 

 

End your workout with stretching exercises for 3-5 minutes.

 
 
Click here to get the printable version of this workout!  
 

 

Foam Rolling for Everybody

By: Jodi Sussner, Director of Personal Training

 Foam rolling has received a lot of attention in fitness centers, movement therapy clinics, pilates and yoga studios, and for good reason. Using it helps to improve movement, allows cool-down from exercise, and decreases the likelihood for injury.   However, there is a right way and a wrong way to use a foam roller.  It helps to understand how it works in the first place. 

 

Connective tissue known as fascia surrounds the muscle, protecting and connecting it to tendons and joints, allowing for injury free and fluid movement.  Repetitive use and micro trauma (small injuries over time) cause damage to the fascia.  In response, the body lays down more connective tissue in crisscross patterns over the injured area and in-between it and the working muscle.  This is good from a repair standpoint but, not from a movement standpoint – because muscles may become tight, movement becomes restricted, and the body loses muscular balance and function as a result.

 

The first reaction by most trainers or even athletes is to stretch.  Unfortunately, this does not address the connective tissue and can actually lead to further instability and the likelihood for injury.  Massage can be a great option for working into the bound-up connective tissue but, it can be difficult and expensive to receive on a consistent basis.  This is where the foam roller comes in

 

The trick is to avoid simply “pressing into” the affected area.  Instead, work to not only press but, also provide cross-friction and movement to the area.  Once completed, it’s important to get up and move the joint or muscle in order to increase blood flow to the area. 

 

Each foam roller movement should include those 4 components:

1. Press on the affected area with foam roller.

2. Move the roller opposite of the muscle fibers.

3. Roll the roller along the length of the fiber.

4. Move the muscle/body part to increase muscle flow

 

Below are foam rolling techniques on areas commonly affected by restriction, bound up connective tissue, and pain or injury as a result:

 

TFL/IT band – foam rolling this area is a common need for runners looking to prevent knee or hip pain.  Start at the top/side of the hip and work down toward the side of the knee joint.  Avoid rolling too far forward or backward – stay centered onto the side of your thigh.  Start with a small amount of pressure and place more bodyweight as tolerated.  Roll it out 3-5 times and then walk or move around to increase blood flow.

 

 

Quadriceps – foam rolling this area is great for anyone seated at a desk most of the day, or those with weak abdominal muscles and tight low backs.  The Quadriceps gets overused when the core and low back are weak.  Because the quadriceps has 4 parts to the muscle, start to the outside of thigh (at the knee joint) and work up to the hip.  Follow that with moving slightly inward, then working from the center, and finally toward the inside of the thigh (at the knee joint) and working upward.  Start with a small amount of pressure and work up to more.  Roll out each section of the quads 1 time. 

 

 

Low Back – specifically QL (quadratus lumborum).  Foam rolling for the low back is one of the easiest and painless ways to start foam rolling.  Simply start with the roller at your seat (top part of the seat and the lowest part of the low back ideally), and walk your feet forward allowing the rolling to massage through the low back.  You can also work up into the mid-back as well.  Work the roller down to the starting position and repeat 2-3 times.  Follow this foam rolling action up with a twist and a standing stretch for the low back to increase blood flow.

 

 

Achilles Tendon/Sartorius  - foam rolling the ankle and calf area is perfect for athletes and anyone on their feet all day.  This small but often neglected area is important as proper foot/ankle function provides a base to so many movement activities as well as core stability.  Start with the Achilles tendon placed onto the foam roller.  Cross the opposite foot over the top to apply pressure.  Rock your ankle side to side and then forward and back along the roller.  Follow this exercise up with standing and walking or jogging as a way to increase blood flow.

 

 

How to Perfect the Push-up

By: Snap Fitness

 

You probably learned the push-up in elementary school gym class.

 

But does that mean you are performing the push-up correctly today? More than likely, unless you have had some instruction by a personal trainer, you aren’t.

 

Many agree that the push-up is the best upper body exercise – but done incorrectly, you can hurt your shoulders, wrists and lower back.

 

Here are the things to watch for and avoid while doing a push-up:

 

 

 

 

 

 

 

 

 

 

  

1. Elbows flared out

 

2. Hips sagging

 

3. Relying on gravity

 

4. Not stretching wrists

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

To perform the push-up correctly:

 

 

 

 

1. You should be engaging your upper back, with hands pressed into the floor to allow your shoulder blades to press apart. 

 

2. The abdominals should be drawn in with the pelvis tilting back to avoid “hanging into” the lower back. 

 

3. The heels should be lifted as to keep the glutes engaged. 

 

4. While lowering, elbows and shoulders blades should move, rather than dropping through the neck or losing the overall posture. 

 

5. Engage abdominals, glutes, chest, back and arms to press yourself smoothly and evenly back up to the starting plank position.

 

Upper Body Band Camp

By: Snap Fitness

The Warm-up:

 

High knees – 60 seconds

Mountain climbers – 60 seconds

Jumping Jacks – 60 seconds

 

The Workout:

 

For each exercise, complete 3 sets of 10-12 reps

 

1. One arm row   

 

 

2. Lat pull-down  

 

 

3. Cross-body pull 

 

 

4. Chest fly  

 

 

5. Squat, curl to shoulder press  

 

 

 

6. Tricep kickback 

 

 

7. Bicep curl  

 

 

 

The Cool-down:

 

End your workout routune with some ab work and stretching

 

1. Straight Arm Plank (1 min.)

2. Bicycle crunches (30)

3. Elbow Plank (1 min.)

4. Stretching exercises for 3-5 minutes

 

 

Click here to get a printable version of this workout! 

 

Posts 21 - 30 of 128