Snap Fitness Health & Fitness Blog

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30 Minute Cross-Train Cardio 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!


Changing up cardio machines during your workout will not only keep things interesting, but it will also challenge your muscles and help burn extra calories. 


Now turn on your favorite workout playlist and get to work! 



Snap Workout: Legs & Glutes

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:


Rest 30 seconds to 1 minute between each set


Sumo Squat: 2 to 3 sets of 10-15 reps


Set the barbell across your back and take a wide stance to perform this type of squat. Point feet outward, farther out than your natural stance. Slowly lower yourself while maintaining a straight posture with your head up. Raise the bar as you exhale and return to the starting position.


Lunge Jumps: 3 sets of 12-15 reps


Stand with your feet together. Lunge forward with your right foot. Once in your lunge position, jump straight up and switch legs in midair, landing in a lunge position with your left leg forward.  Repeat until you are back with your right leg forward – that is considered 1 rep.


One Leg Barbell Squats: 2 to 3 sets of 10-15 reps


Place one leg up on a bench or box behind you while standing on the other leg. Hold a barbell across your back then slowly bend until you are in a squat position then straighten your leg until you’re at the top. Finish the reps on one leg, then switch to the other leg.


Dumbbell Step Ups: 3 sets of 12-15 reps


To perform this, stand behind a bench.  While holding a set of dumbbells, place one leg up on top of the bench, press through your heel to lift onto the bench in a balanced/standing position. Once at the top, lower yourself down in the same way you stepped up – that is considered 1 rep.


The cool-down:


End your workout with the Core Workout Challenge and finish with some stretching.

25 Minute Glute Sculpting Treadmill Workout

By: Snap Fitness


Want to sculpt a better backside? This 25 minute treadmill workout will have your glutes working in overdrive.


During the more intense parts of the workout, bend your knees slightly and dig your heels into the treadmill to really squeeze your glutes.


Beginners should start at 4mph or adjust to a slower speed if needed. For advanced runners, shoot for 5mph or higher if you need more of a challenge.


Turn up your music and get to it!



How to Prepare for Your First 5K: Part 2

By: Jodi Sussner, Director of Personal Training

Many of you enjoyed Part 1 of “How to Prepare for Your First 5k.”  Now that you have a good head start, it’s time to address some common errors that new runners make.   


Getting new shoes for the race

Unless your shoes are showing signs of wear (which I outline below), do not buy new shoes before a race. On average, shoes should be replaced after 250-300 miles or when they show the following signs of wear: is the tread wearing down in the midsole?  How does your body feel? Do you have increased pain or soreness without having an increase in training volume or intensity?  When you stand in your shoes, check the mirror.  Do the midsoles “wrinkle” when you are standing in them?  That is a sign of wear and a breakdown in the cushion and support of the shoe.  They should be replaced.


Experimental Race Day Nutrition

Who doesn’t love all the freebies you get at the race expo?  Goo, gels, granola bars and yummy gummies are tempting for sure.  But, let me warn you, if you haven’t introduced the high sugar or high electrolyte mix to your stomach during training, don’t start now!  You could experience stomach cramping or extra trips to the bathroom during the race.


Inadequate Hydration

During a race, water stops are typically every 1-2 miles.  Plan to train with the same setup as race day by either carrying water (in a hip pack or hands free water system) or planning your route where you know there are drinking fountains.  Your body will learn to stay hydrated while training, plus you will learn to drink on the run.


Not Fueling Up Properly

For most, setting a 5k event goal is shared with losing weight and improving overall fitness.  With that focus in mind, proper nutrition is key.  Depending on the length of your training runs or race, you should always fuel up for energy and performance. Reference the chart below as guideline for when and how to fuel.



As you continue on in preparation for your first 5k race, simply stick with the program.  Use this list as your guide for more enjoyable running, improved pace, and plans to meet or exceed your goal!

Snap Workout: Biceps and Triceps

By: Snap Fitness

The Warm-up:


High knees – 60 seconds

Mountain climbers – 60 seconds

Jumping Jacks – 60 seconds


The Workout:

2-3 sets of 10-15 reps

Rest 30 seconds to 1 minute between each set


1. Dumbbell Bicep Curls


2. Tricep Extension


3. Cable Machine Curls


4. Tricep Dips


5. Preacher Curl


6. Tricep Kickbacks


The Cool-down:


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


Snap Workout: Chest

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:


3 sets of 10-15 reps


1. Smith Machine Bench Press 


2. Dumbbell Incline Press 


3. Seated Chest Press


4. Machine Chest Fly


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

30 Minute Stationary Bike Workout

By: Jodi Sussner, Director of Personal Training


The stationary bike is an excellent cardiovascular workout – the key is to challenge yourself by varying both cadence and resistance.  Plus, this equipment is one of the best low-impact options for saving your hip and/or knee joints.


Warm up at a moderate pace of 80-90 revolutions per minute (RPM), with a light resistance. 


Follow the chart below to optimize intervals of both high cadence, moderate resistance (similar to pushing speed on a flat road while biking), followed by low cadence and higher resistance (similar to climbing a steep hill while biking). 



Snap Workout: Shoulders

By: Snap Fitness

The Warm-up: 


High knees – 60 seconds

Mountain climbers – 60 seconds

Jumping Jacks – 60 seconds


The Workout:


3 sets of 10-15

Rest 30 seconds to 1 minute between each set


1. Dumbell Overhead Shoulder Press


2. Dumbbell Front Raise


3. Upright Row


4. Dumbbell Lateral Raises


5. Dumbbell Shrug


The Cool-down:


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


30 Minute Butt-Blasting Elliptical Workout

By: Snap Fitness


The elliptical machine combines the motions of running, stair-stepping, and upper body action, providing you a full-body workout. It is also one of the best ways to target your glutes if used right.


By steadily increasing the incline on the elliptical, you will really fire up the glute and hamstring muscles. 


To fuel the fire even more, ease your hips back so your butt sticks out a bit and push down with your heels. 


With this workout, strive for 130-140 strides per minute.



How to Flatten Your Abs

By: Jodi Sussner, Director of Personal Training

How do I flatten my stomach?  How do I get the flab off of my lower belly?  How do I get six-pack abs?  I am probably asked these questions, or some form of them on a daily basis. Everyone wants a flat, toned and tightened midsection, but often the answer isn’t what they want to hear.  There isn’t one specific exercise that will do it; there isn’t one type of food that will do it; and there isn’t a magic pill.  That might be hard to hear but, any personal trainer or fitness professional that is truthful will tell you the same.   That’s the simple truth - tough love from me to you.


Now here is the great news: you CAN flatten your abs and you CAN have the midsection that you have always wanted.   In addition to sound nutrition, a thank you to mom and dad (genetics), and exercise, it’s going to take 3 things:


  1. Consistency – Doing what you need to do on a daily, weekly, and monthly basis.  Never giving up and knowing that it will take time to make change.  Depending on where you are when you start on your goal, improving your abs can take weeks, months and sometimes years.
  2. Patience – Depending on where you are starting from, it’s going to take time.  Since there’s no magic pill as noted above, this is a long process that requires your patience.  The kind of patience that supports your consistent efforts.
  3. Persistence - There is a big difference between persistence and patience.  The patient person will allow the time it takes, the persistent person pushes forward, never looks back, and doesn’t accept defeat.  You will need both.


Now that list might look like the making of a “Successories” card but, again, it’s tough love and truth. Let’s apply our success tips to nutrition and exercise:


Abdominal Exercises:

• Consistently perform ab exercises at a minimum of 3 times/week, every week.

• Core work is key – focus on working all angles and muscles within the core to develop a balanced and stable torso - choose exercises such as:

• Plank

• Mountain Climbers

• Stability ball exercises

• Focus on the Transverse Abdominus (TVA), to stay in and flat while performing abdominal exercises.  That is, a 4 inch band of muscle that wraps all the way around your torso.  Engaging the TVA throughout core exercises, plus basic crunches and bicycles will ensure that the abdominals function properly; the spine is protected, and avoids the dreaded “pushed out effect” from improper abdominal work.



I mention eating clean quite a bit in my blogs and Facebook communication.  But, eating clean is about consistency (80-90% of the time), eating whole foods that are low in sugar, high in fiber and non-processed...  Many people think they can work off the calories with a more intense workout, but you get out what you put in.  Put in healthy ingredients such as lean proteins, vegetables, fruits, beans, legumes, and plenty of water and get out a lean physique and flat abs.


Cardiovascular Exercise:

High Intensity Interval Training (HIIT), isn’t just a passing fad.  Research has shown that interval-based cardio can help burn fat, while preserving and even increasing muscle.   Slow or lower intensity cardio can actually slow metabolism by burning too much muscle over time.  If you are training for a half or full marathon, it is important that your training program includes bouts of HIIT along with strength training as a means of preserving muscle.


To have the flat abs you have always wanted, be consistent with your nutrition and exercise – stay patient with yourself in the process, and be persistent in your endeavor.  The hard work will pay off if you are true to the basics of nutrition and exercise noted here.  Work with what you’ve got and lean on your Snap Fitness club to help get you there!



Posts 61 - 70 of 134