FinishLine » Exercises http://blog.finishline.com Finish Line's Blog Wed, 27 May 2015 13:31:24 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.5 Diva Dash, Workout 2 – With @FitWithMeShelby http://blog.finishline.com/2014/04/04/diva-dash-workout-2-with-fitwithmeshelby/ http://blog.finishline.com/2014/04/04/diva-dash-workout-2-with-fitwithmeshelby/#comments Fri, 04 Apr 2014 17:56:02 +0000 http://blog.finishline.com/?p=20835 As we train for the Diva Dash, it only makes sense to think about the empowerment of women.

I can’t help but think of Michelle Obama! As you probably know, one of the First Lady’s best physical assets, her tones arms, has been making fitness headlines. Since we have already targeted our booty, follow this hour-long workout to get sexy toned arms, like she has. Do it anytime, anywhere. No gym equipment necessary!

A. 5 Pre and Post Workout Stretches

1. Cross Arm Stretch

Cross Arm Stretch @FitWithMeShelby

Extend your right arm across your body. Using your left forearm, pull the right arm in toward your Pectorals. Pull until the first point of tension in your right shoulder (Deltoid), and hold for 30 seconds. Repeat on left side.

2. Neck Stretch

Neck Stretch @FitWithMeShelby

Place both hands behind your head just above your neck. Tilting your head forward, gently push down with both hands until you feel tension in your upper shoulders (Trapezius). Hold for 30 seconds.

3. Shoulder Roll

Should Roll @FitWithMeShelby

This one is pretty easy! Roll your shoulders clockwise 10 times, then counterclockwise 10 times.

4. Calf (Gastrocnemius) Stretch

Calf (Gastrocnemius) Stretch @FitWithMeShelby

Place one foot 12-14 inches behind the other. Lean forward on the front foot while pressing down on your back heal. Stretch until the first point of tension. Hold for 30 seconds, and repeat on the opposite side.

Tip: During exercise, a forward lean in the shoulders is due to tight Calves believe it or not, so stretch those babies out daily!

5. Butterfly

Butterfly @FitWithMeShelby

Sit with the bottoms of your feet touching in front of you. Scoot your feet toward your bum until the first point of tension in your Hamstrings. Hold for 30 seconds.

Tip: Sit up and press down on your knees for added stretch in your inner thigh (Adductors), or lean forward to get an added stretch in your Glutes.

B. 5 Moves For Tightly Toned Arms

We are going to do this routine as a Vertical Loading Circuit. This just means you (1) Start with 5-10 minutes of Choice Cardio. (2) Do each exercise at 8-12 reps, resting 60-90 seconds between each one. (3) Repeat the exercises, starting again with Tricep Dips. (4) Finish with 5-10 minutes of Cardio.

1. Tricep Dips

Tricep Dips @FitWithMeShelby

Begin on a ledge or chair just tall enough for your feet to rest flat on the ground when sitting. A Dip your butt as close to the ground as you can. B Using only your arms, lift your butt back up until your legs make a 90-degree angle at your knees. Each dip is one rep.

Tip: The lower you dip, the higher the intensity.

2. Triangle Push Ups

Triangle Push Ups @FitWithMeShelby

A Begin in a push up position with knees on the ground and with your fingers together making a triangle. B Lower yourself to about 6 inches off the ground, maintaining a straight spine, then return to A. This is one rep. Image C shows what your hands should look like.

Tip: The intensity of this workout is highest when hands are centered directly below your chest. It decreases if you move them forward.

3. Up-Down Plank

Up-Down Plank @FitWithMeShelby

A Start in high-plank position. B Lowering one arm at a time, make your way into traditional plank position, shown in C. Return back to A, moving one arm at a time to complete the full rep.

4. Swimmer Push Up

Swimmer Push Up @FitWithMeShelby

A Begin in push up position. B Lift your right arm and left leg up. C As you lower yourself, return your arm and leg to the ground. D As you push your body back up, lift your left arm and right leg. Each time you lower your body, it is one rep. Alternate which arm and leg you lift each time.

Tip: A regression of this exercise is doing the push ups on your knees.

5. Pelvis Ups

Pelvis Ups @FitWithMeShelby

Start by lying on your back, feet touching. A Support your upper body with your forearms. B Slowly raise your pelvis upward, bracing all of your weight on your arms. Each pelvis lift is one rep.

Don’t forget to repeat these exercises one more time, then do 5-10 minutes of Choice Cardio, and finally finish with the stretches from Part A.

One hour 3-5 days per week over the next two weeks for this workout should do the trick, and then we’ll tone up our next best asset! Show me your progress, how much fun you are having, or how you give back to the community with #FNLfit.

In need of a new workout get-up for a little extra motivation? Here is what I wore:

For more from @FitWithMeShelby:

Shelby Elmore, aspiring Personal Trainer, is currently working on obtaining her National Association of Sports Medicine Degree. Give Shelby a follow on Twitter and Instagram to get more exercise ideas, try out her healthy recipes, and stay motivated. All photos are copyrighted by Tyler Vitello.

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5 Starter Kettlebell Exercises http://blog.finishline.com/2014/03/12/5-starter-kettlebell-exercises/ http://blog.finishline.com/2014/03/12/5-starter-kettlebell-exercises/#comments Wed, 12 Mar 2014 12:55:15 +0000 http://blog.finishline.com/?p=10054

While you have probably seen a few kettlebells laying around your local gym, chances are you left them right there and went for the free-weights instead. However, next time you just might want to reconsider, because you can get one heck of a workout from them.

In fact, according to Women’s Health Magazine, you can burn over 300 calories from just a 20-minute kettlebell exercise. So if you are looking to burn more than a few calories, build some lean muscle, and switch up your monotonous workout routine, read on.

Before you get started on your kettlebell workout, there are a couple important things you need to know. First off, kettlebells have a slightly higher risk of injury compared to free-weights, but this is mainly because people do not know how to use them properly. Form is the key to kettlebell exercises, so make sure you follow instructions carefully, and don’t try anything crazy at first.

Also, for starters, you want to make sure you are using a weight load that you can easily handle. A 10-25 pound kettlebell should be pretty close to what you want to start out with, depending on your muscle strength. Once you’ve found a couple kettlebells you feel comfortable with, you are ready to get started.

1. Kettlebell Squats

The kettlebell squat is a good exercise to get your feet wet, and it will give you a good feel for what the rest of your kettlebell workout will be like. Start with two kettlebells, one in each hand, and bring your hands up to your chin with your elbows bent slightly outward so that they are on the side of your body and not the front. The kettlebells themselves should be hanging down and resting on the outside of your forearms.

Once your form is correct, proceed to squat down to the ground, making sure that your back is straight. After you are down in the squat position, explode upwards back into the standing position, and lift the kettlebells above your head in the same motion. Now you have completed one kettlebell squat, so get back in the rack position and you are ready for another. About three sets of ten reps a piece should do the trick. 

2. Kettlebell Deadlift

The kettlebell deadlift is just as it sounds, but instead of using free-weights, you are using a kettlebell. Start with your feet just a tad wider than shoulder width apart, with your toes slightly pointed outwards. Like the squat, you are going to want to make sure you keep your back straight throughout the entire rep.

With the kettlebell placed on the floor directly in front of you, squat down with your legs to grab it with both hands, making sure your back is flat. Proceed to push up on your feet while bracing your abs and glutes, and once you are back in the standing position you have completed a rep. Try to knock out ten reps and three sets as well.

3. Around the Body Pass

For this exercise, hang the kettlebell directly in front of you, gripping it with both hands. Make sure you are standing with your feet at just about the width of your hips.

Swing the kettlebell around to the backside of your body with your right hand. In a fluid motion, reach around with your left hand to grab the kettlebell while letting it go with your right hand, bringing the kettlebell around your body and back to the starting position. You have now completed one rep, so try to do fifteen more for a complete set. For the second set, reverse the motion and swing the kettlebell around the other side of your body.

4. Kettlebell Swing

Start this exercise holding the kettlebell with both hands, and with your feet shoulder width apart.

Proceed to a squating position with your thighs just about parallel to the floor, with the kettlebell hung down between your legs. Next, push up with your legs to the standing position while swinging the kettlebell upwards and outwards in front of you until they are at the height of your shoulders. Once you have reached the height of your swing, simply go back into the squat position while swinging the kettlebell back down between your legs for a full repetition. Try and do about fifteen to twenty reps per set, and two to three sets per workout.

5. Windmill

For this exercise, start in the standing position, with your feet just outside of shoulder width apart.

Hold the kettlebell with your right hand, and extend your right arm straight up into the air. While keeping your right arm extended straight up into the air, bend forward and proceed to grab your left toes with your left hand, all while looking up at your right arm. Hold it for a second or two, and go back up to the starting position. Do about ten to fifteen reps with your right arm extended, and then do ten to fifteen more with your left arm extended.

What are some kettlebell exercises you like to do?

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Runnin’ of the Green, Workout 4 – With @FitWithMeShelby http://blog.finishline.com/2014/03/07/runnin-of-the-green-workout-4-with-fitwithmeshelby/ http://blog.finishline.com/2014/03/07/runnin-of-the-green-workout-4-with-fitwithmeshelby/#comments Fri, 07 Mar 2014 18:12:55 +0000 http://blog.finishline.com/?p=19511 Runnin’ of the Green is 9 days away. What does that mean? It’s almost time to get our race on! It also means it’s almost St. Patrick’s Day, and as you know, this can equate to a heavy day of beer drinking! So, whether you’re trying to burn a St. Paddy’s Day beer belly, or just shed a few from the waistline, this workout will help you get there!

A. 4 Pre and Post Workout Stretches

1. Shoulder Stretch

@FitWithMeShelby Shoulder Stretch ©tyler vitello

Link your fingers behind your back and lock elbows. Slowly lift arms upward until you feel your shoulders (Deltoids) and upper back (Trapezius) muscles stretch. Hold for 10 seconds.

2. Upward Dog

@FitWithMeShelby Upward Dog ©tyler vitello

On a flat surface lay down on your stomach. Place palms in line with your belly button, and push your chest up. Hold for 15 seconds.

Tip: In order to get a better stretch, push your pelvis toward the ground while elongating your upper body. 

3. Shoulders, Neck, and Abdominal Backbend

@FitWithMeShelby Shoulders, Neck, and Abdominal Backbend ©tyler vitello

Begin on your knees, shoulder width apart. Arch your back and grab both of your ankles. Next, drop your head back, stretching out your neck. Focus your eyes on an object or point behind you and hold for 10 seconds.

Tip: If this is too difficult, stand up straight, reach your arms up, and arch your back (think of a banana shape).

B. 5-Step Beer-Belly-Burning Workout

1. Crunches

@FitWithMeShelby Crunches ©tyler vitello

Lay on your back, knees bent, and hands behind your head. Your upper arms should be completely straight, making a 180-degree angle elbow to elbow. Lift your upper body, shoulders then belly button, just a couple inches off of the ground. This is one crunch. Really push yourself, and do as many crunches as possible without stopping.

Note: For every crunch you do after you feel the “burn”, your body is building more lactic acid in your abdomen. For this area, the more lactic acid built, the more calories and belly fat you will burn.

2. V-Ups (Reverse Crunch)

@FitWithMeShelby V-Ups (Reverse Crunch)

A Sit down on your butt, legs extended forward. Lift your feet about 6-inches from the ground, and brace yourself with both hands behind you. B Pull your knees inward toward your chest, and return to A. This is one reverse crunch. Again, this exercise is about building lactic acid, so do as many of these as you can, plus 2 more!

Tip: The lower your feet are to the ground without them touching, the better of a workout you will get.

3. Guinness-Be-Gone Plank

@FitWithMeShelby Guinness-Be-Gone Plank ©tyler vitello

Starting in traditional plank position, flex your stomach, and hold for 3 seconds. Relax for 3 seconds, and then flex again. Repeat 10 times (about 60 seconds). Sit up, take a breather, and repeat 5 more times (about 30 seconds)!

4. Side-Stout Plank

@FitWithMeShelby Side-Stout Plank ©tyler vitello

Lie on your right side, and use your right forearm to brace yourself upward. Stretch your left arm over your head squeezing your core to keep balanced. Hold for 15 seconds, and repeat on opposite side.

5. Walk Out Pushup

@FitWithMeShelby Walk Out Pushup

A Begin in push up position, but with both hands touching. B Walk one arm out at a time to shoulder width apart. C Walk hands out another couple inches one side at a time. Return to A. This is one rep. Complete 10 without stopping.

Tip: Squeeze your core to help take stress off of your arms.

Repeat exercises 1-5 one more time, and finish with the three stretches from Part A. Plan on doing this 3-5 times per week over the next 2, and check back here on St. Patrick’s Day with my recap of the Runnin’ of the Green race! 

If this is your first time here, join me bi-weekly as I create new workouts inspired by an upcoming charitable race. Show me how much fun you are having at your own races, getting fit, or volunteering at your favorite charity with #FNLfit.

For more of @FitWithMeShelby‘s workouts:

Shelby Elmore, aspiring Personal Trainer, is currently working on obtaining her National Association of Sports Medicine Degree. Give Shelby a follow on Twitter and Instagram to get more exercise ideas, try out her healthy recipes, and stay motivated. All photos are copyrighted by Tyler Vitello.

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Runnin’ of the Green, Workout 3 – With @FitWithMeShelby http://blog.finishline.com/2014/02/21/runnin-of-the-green-workout-3-with-fitwithmeshelby/ http://blog.finishline.com/2014/02/21/runnin-of-the-green-workout-3-with-fitwithmeshelby/#comments Fri, 21 Feb 2014 20:41:16 +0000 http://blog.finishline.com/?p=18768 As you know, Runnin’ of the Green is coming up to honor St. Patrick’s Day and raise awareness for Volunteers of America. We only have 2 Irish inspired workouts left before the big day. This week’s theme? Leprechauns found in Irish Folklore!

A. 4 Pre and Post Workout Stretches

1. Lucky Leg Lift

@FitWithMeShelby ©tyler vitello

In this leg lift, we are going to stretch out our Gracilis (just a tricky word for inner thigh muscle!). Prop your left foot atop a surface about hip height. Tilt the outside of your left hip bone upward as you reach for your left foot. Hold for 10 seconds and repeat on right side.

2. Shoemakers Toe Reach

@FitWithMeShelby ©tyler vitello

Sit with your legs touching and extended out in front of you on a flat surface. Keep your legs straight and simply reach for your toes! Hold position for 15 seconds.

3. Deltoid Stretch

@FitWithMeShelby ©tyler vitello

To avoid cramping in our shoulders, we will stretch out our Deltoids. Place one hand on your upper back so that that elbow is pointing upward. With the opposite hand, push the elbow closer to your body until you feel your shoulder muscle (Deltoid) stretching. Hold 10 seconds per side.

4. Rainbow Back Bend

@FitWithMeShelby ©tyler vitello

Begin lying on your back, knees bent, feet planted on the ground. Bend arms backward planting hands on the ground next to your ears. In one smooth motion, lift your butt up and push your hands into the ground allowing your hips to continue extending upward and your head to come off the ground. Hold for 10 seconds.

Note: If this seems way too scary, try standing up with your arms extended over your head and arch your back as much as possible. Hold position for 10 seconds.

B. 4-Step Workout

1. Jumping Leprechaun Squat

@FitWithMeShelby Jumping Leprechaun Squat

A Begin in traditional squat position: knees bent over toes, legs bent at 90 degrees and parallel to the ground, hands behind your head, and shoulders back. B Jump straight up, fully extending legs and return to starting position. 8-10 jumps is one set. Finish 5 sets while taking a breather in between each.

Tip: Add some wrist weights for an added workout.

2. Gold Glute Lift

@FitWithMeShelby Glute Lift

A Lay on your back with your knees bent and feet firmly planted on the ground. B Slowly lift your pelvis upward until your body makes a straight line from your knees to your shoulders. Lift 10 times to make one set. Pause between each set, and complete 5 in total.

Tip: Place a medicine ball in between knees for an added workout. It will require extra muscle power to keep the ball from falling.

3. Shamrock Sit Up

@FitWithMeShelby Shamrock Sit Up

Shamrocks normally have 3 leaves (unless you are lucky enough to find one with 4!). For this abdominal exercise, we will work our abs in 3-steps. A Lay on your back with legs extended upward, making a 90-degree angle with your body. B Lower your legs to about 6 inches from the ground. C Spread your legs outward just over shoulder-width apart and return to A. This is one rep. Do 5 sets of 8-12 reps.

Tip: The slower you move, the more of a workout you will get!

4. 15 Minutes Choice Cardio

Choice Cardio @FitWithMeShelby ©tyler vitello

My favorite form of cardio is running, but you may choose to walk or jog with your pup, dance to your favorite playlist, or any other form of consistent movement that gets your cardiovascular system pumping! Just keep moving for 15 minutes!

Repeat exercises 1-3 one more time and finish with the same stretches from A. Plan on doing this circuit 3-5 times per week over the next 2 weeks, and get excited for the St. Patrick’s Day surprise I have next!

If this is your first time to my column, bi-weekly I create different workouts for you based on an upcoming charitable race. Stay inspired with fresh new ideas and exercises. Snap a pic of yourself doing one of my workouts, competing at your own events, or just showing what you do to stay motivated to exercise your beautiful body. Don’t forget to use #FNLfit and tag me (@fitwithmeshelby).

For more of @FitWithMeShelby’s workouts:

Runnin’ of the Green, Workout 2
Runnin’ of the Green, Workout 1

Shelby Elmore, fitness enthusiast, is an aspiring Personal Trainer and is currently working on obtaining her National Association of Sports Medicine Degree. Give Shelby a follow on Twitter and Instagram to get more exercise ideas, try out her healthy recipes, and stay motivated. All photos are copyrighted by Tyler Vitello.

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Runnin’ of the Green, Workout 2 – With @FitWithMeShelby http://blog.finishline.com/2014/02/07/runnin-of-the-green-workout-2-with-fitwithmeshelby/ http://blog.finishline.com/2014/02/07/runnin-of-the-green-workout-2-with-fitwithmeshelby/#comments Fri, 07 Feb 2014 18:46:19 +0000 http://blog.finishline.com/?p=17702 Train for the RACE. LOVE your body. GAIN by giving back to the community.

Runnin’ of the Green is coming up in just over a month! For the second exercise plan that caters to this race, I pulled inspiration from the Irish good luck charm, a four-leaf clover!

A. 4 Pre and Post Workout Stretches

1. Cross Arm Stretch

FITNESS SHELBY Cross Arm Stretch

Stretch your right arm straight across your body. Using your bent left arm, pull it in toward your left shoulder. Hold for 14 seconds, and repeat with opposite arms.

2. Quadra-Clover-Cep Stretch

FITNESS SHELBY Quadra-Clover-Cep Stretch

Lift your right foot up toward your bottom. Hold your ankle with your right hand, and push your knee back until you feel the muscles on the front of your leg stretch (these are your Quadriceps or Quadra-Clover-Ceps as I am calling them). Hold for 14 seconds, and repeat with your other leg.

Tip: If you’re still working on balance, feel free to brace yourself on a still object to keep from falling over!

3. Standing Hamstring Stretch

FITNESS SHELBY Standing Hamstring Stretch

Spread your feet just over shoulder-width apart. Reach down your right leg toward your right foot. Get as close to your foot as you can, and hold for 14 seconds. Repeat on other side.

4. Shamrock Stretch

FitwithMeShelby Shamrock Stretch

Sit on the ground, and touch the soles of your feet together in front of you. Slowly slide your feet and bottom as close together as you can get. Hold for 14 seconds.

Tip: To feel more of a stretch, gently push knees down with hands. 

B. 4-Step Workout

1. Bend and ThrustBend and Thrust FitWithMeShelby

A Begin standing straight up with your arms completely extended over your head. B Bend down, and plant your hands on the ground. C Bracing yourself with your hands, kick both feet back into a pushup position. D Return your feet to a squat, and then stand up. This is one rep. Complete 4 sets of 4 reps.

Tip: Do a jump between D and A for added difficulty.

2. Leaping Leprachaun LungesLeaping Lunges FitWithMeShelby

A Place your right foot in front of your left about 2-3 feet apart, depending on your height. Back should be straight, arms down, and both legs should be bent at 90 degrees.  B Jump up switching your legs mid-air. C Land in lunge position, this time with your left foot forward. This is one rep. Do 4 sets of 4 reps, and rest for about 10 seconds in between each set.

Tip: Lift your arms as you jump. It will help you jump higher, making it a bit easier to switch legs in the air!

3. Window Washer

Window Washer FitwithMeShelby

Start by laying on your back on a flat surface. Lift your legs upward, making a 90-degree angle with your back and your legs. B Drop legs to the left until they are just about 4 inches from the ground (or in this case, the surface of the bench). C Swing them up and over, and repeat on the left side. D Lift legs straight back up, then give them a bend. This is one rep. Do 4 sets of 4 reps, taking a breather in between each set.

Tip: Use a wall to better support the under-side of your legs for a simplified version.

4. 14 Minutes of Choice Cardio

Choice cardio FitwithMeShelby

Since we are sticking to 4s, push yourself to do 14 minutes of cardio of your choice. As you know, this means jogging, running, dancing, or anything else. Just keep moving for 14 consecutive minutes!

Repeat Workout Steps 1-3 one more time, and refer to Part A for finishing stretches. Commit to this workout 3-5 times per week for the next two weeks, and stay tuned for Runnin’ of the Green, Workout 3!

If this is your first time to my column, bi-weekly I create different workouts for you based on an upcoming charitable race. Stay inspired with fresh new ideas and exercises. Snap a pic of yourself doing one of my workouts, competing at your own events, or just showing what you do to stay motivated to exercise your beautiful body. Don’t forget to use #FNLfit and tag me (@fitwithmeshelby).

For more workouts:

Runnin’ of the Green, Workout 1

Give Shelby a follow on Twitter and Instagram to get more exercise ideas, try out her healthy recipes, and stay motivated. All photos are copyrighted by Tyler Vitello.

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Runnin’ of the Green, Workout 1: Inspired by the Finish Line http://blog.finishline.com/2014/01/24/runnin-of-the-green-workout-1-inspired-by-the-finish-line/ http://blog.finishline.com/2014/01/24/runnin-of-the-green-workout-1-inspired-by-the-finish-line/#comments Fri, 24 Jan 2014 20:36:28 +0000 http://blog.finishline.com/?p=16751 Train for the RACE. LOVE your body. GAIN by giving back to the community.

Doing the same workout routine can get tedious and result in a lack of motivation. Join me bi-weekly as I create different workouts for you based on an upcoming charitable race. Whether or not you do the race, you can stay inspired with fresh new ideas and exercises!

The first race is Runnin’ of the Green, a 7k race held on March 16th in Denver, Colorado. All race proceeds go to Volunteers of America. It has a St. Patrick’s Day theme, so Workout 1 draws from the movements of Irish step dancers. It will take around 45 minutes to complete.

A. 3 Pre and Post Workout Stretches

1. Front-Click Hamstring Stretch

Find a surface about as high as your hips, anything from an outdoor ledge to the armrest of your couch. Place your foot on top of the surface, and reach for it with both hands. Get as close as you can to your foot. Hold for 10 seconds. Repeat on opposite side.

2. Shoulder Stretch

Place your left hand on your upper back and your right hand on your left elbow. Gently push down on your elbow. Hold for 10 seconds. Repeat on other side.

3. Hit-it-Through Quadriceps Stretch

In step-dancing, this move is done quickly in the air and in synch with many other steps. We are just going to do it solo, slowly, and while standing :) . Start by lifting your left foot toward your butt, and grab it with your left hand. Pull up on your ankle, and push back with your knee until you feel your Quadriceps (front thigh muscles) stretching. Hold for 10 seconds. Repeat on opposite side.

Tip: If you do not have the greatest balance, brace yourself with your free hand on a still surface.

B. 5-Step Workout

1. Dancing High Knees

Start by bending your elbows up at 90-degrees. Quickly alternate lifting one knee at a time, having each upper thigh hit your hand on the same side. Change knees quickly, and only allow one foot to be on the ground at a time. Time yourself for one minute.

2. Vertical Step-Dancer Pushups

Start in pushup position. A Keep your hands planted on the ground, and move your legs forward and backward like you are running up a steep flight of stairs (this move is also called rock-climber). Move each leg forward 5 times, and immediately follow with B. B Replant all fours into pushup position. Complete 5 pushups, and then rest for 10 seconds. Repeat 5 times.

Tip: If a traditional pushup is a bit too difficult, feel free to do them on your knees.

3. 1-Minute Guinness Be Gone Plank

Start in a traditional plank position keeping your body parallel to the ground. Suck in your stomach for 3 seconds, and then relax for three seconds. This is one rep. Without coming out of the plank, do 10 reps. This will come out to about a minute. I put one finger out after completing each rep to keep track of how many I have done.

4. Glute Lift

Start on your hands and knees. A Lift your right knee, and push it toward your left elbow as far as you can. B Immediately extend your right leg directly backward. C Keeping your leg straight, lift your right foot straight up as far as you can, then drop back to starting position. Repeat 10 times on each leg. This is one rep. Complete 3 reps.

5. 10 Minutes of Choice Cardio

Choice cardio can be walking, jogging, running, going up and down stairs, or any combination of these. Just remember to keep moving for 10 consecutive minutes.

Repeat Steps 1-4 one more time, and refer to part A for finishing stretches.  Commit to this workout 3-5 times per week for the next two weeks, and stay tuned for the next exercise plan!

Show me how much fun you are having at your own events and transforming your beautiful body with #FNLfit!

Give Shelby a follow on Twitter and Instagram to get more exercise ideas, try out her healthy recipes, and stay motivated. All photos copyrighted by Tyler Vitello.

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Ways to Exercise Your Brain http://blog.finishline.com/2013/05/18/ways-to-exercise-your-brain/ http://blog.finishline.com/2013/05/18/ways-to-exercise-your-brain/#comments Sat, 18 May 2013 11:00:28 +0000 http://blog.finishline.com/?p=9480 While you’re attacking your New Years Resolution and making it last by shedding weight and building muscle, don’t forget to exercise your brain. Last time we checked, being ditzy or a meathead isn’t the coolest thing so, flex your head muscles this summer when you’re resting up from your workout.

1. Word Games

Not quite sure how to exercise that brain muscle? Try a game of Scrabble, or for you iPhone users Words With Friends. No friends to play with? Try a crossword puzzle, or if words aren’t your thing, go for a few games of Sudoku.

2. Word-of-the-Day Calendar

For something a little less stimulating, but just as enriching, subscribe to a word-of-the-day calendar that returns a new word everyday that you probably don’t currently have in your vernacular.

3. Meditate

To take things down even more of a notch, there’s the meditation option, where you control your breathing and focus all of your attention on it.

4. Art

For the creative minds, drawing, painting and anything formulated through creativity is always a good way of release the stress and hone your brain cells. For the more experienced artists, try doing these things with the opposite hand to strengthen your brain through concentration.

Overall, just as you don’t let your body get too much of a rest in between workout, don’t let your brain get lazy. Keep it warmed up this summer.

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Legs for Shorts http://blog.finishline.com/2013/04/07/legs-for-shorts/ http://blog.finishline.com/2013/04/07/legs-for-shorts/#comments Sun, 07 Apr 2013 11:00:19 +0000 http://blog.finishline.com/?p=8491 With the weather warming up, it’s about that time to change up your wardrobe. If you’re trading your sweatshirts in for t-shirts, and your jeans for shorts, now’s the time to get your legs in shape to show off. Check out these leg exercises that get your legs looking right for the season.

 

Starting from the top down, your quads are front and center, so to get those looking shapely, squats are in order. They are the quadriceps best friend and they also do a bit on the hamstring side.

 

For the hammies, some good ol’ fashioned weight leg curls will do the trick. You won’t require as much work on this side seeing as the squats will get you halfway there.

 

For the calves, calf raises are the surefire way to not only build muscle, but to also tone things up. It’ll take quite a bit of work though as calves are one of the hardest muscle groups to build up. As a supplement, lunges will help to strengthen your legs as a whole, while working to get those stabilizer muscles back on track.

 

This is shorts season, so don’t get caught off-guard, and make sure you’ve got some shorts in your wardrobe. Check out our selection at FinishLine.com to stay on top of your game.

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Workouts You Can Do With Your Kids http://blog.finishline.com/2013/03/06/workouts-you-can-do-with-your-kids/ http://blog.finishline.com/2013/03/06/workouts-you-can-do-with-your-kids/#comments Wed, 06 Mar 2013 12:00:37 +0000 http://blog.finishline.com/?p=7752 What’s the best type of workout? It’s the one that you get while you don’t even realize you are working out! If you have kids, this is just as easily said as it is done. Children are constantly working out, building muscles, burning carbs, and doing cardio without even realizing it. So next time your kids are going to go play outside, get up off the couch and go join them for some exercise and family bonding.

If it’s the playground you are headed to, you’re in luck because a playground has tons of equipment that will get you toned and in shape. You can race your kid across the monkey bars to build some arm strength, or hang out on the jungle gym for a total core body workout. Brings some hula-hoops out there as well for good times and for burning calories.

Have a trampoline in the backyard? It doesn’t matter how old you are, trampolines are fun for everyone. All the jumping up and down that you and your youngin’ will do is a great for of cardio, and it will work on your core and leg muscles as well.

If you haven’t already done so, go out and get you and your kids each a pair of rollerblades. Rollerblading is not only fun, but it is a great workout as well, and you and your children will surely enjoy the quality time spent together during the activity.

So remember, if you have kids, working out is way easier than you probably once thought! You don’t need to spend hours in the gym every week, just head out with your little ones the next time they go out to play, because after all, playing is always the most fun and easy way to get some exercise.

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The Dos and Don’ts: Exercises for Knees http://blog.finishline.com/2013/03/01/the-dos-and-donts-exercises-for-knees/ http://blog.finishline.com/2013/03/01/the-dos-and-donts-exercises-for-knees/#comments Fri, 01 Mar 2013 12:00:57 +0000 http://blog.finishline.com/?p=7513 Staying in shape is important, but something that is more important is staying healthy. While exercising is good for strengthening muscles and toning your body, there are some exercises that cause wear and tear to your body parts, particularly the knees. If you already have bad knees, or want to avoid getting to that point, here are some tips for exercises that can help or hurt your precious knees.

Avoiding knee injuries and knee stress is not that difficult, for there are many options of exercises that do not cause harmful stress to the knees. To start things off, make sure you do some warm up stretches. Stretching will literally warm your body up, which studies have shown can be very beneficial to injury prevention. So make sure you pull those legs into your chest, reach down and grab those toes, and after you are good and warmed up you will be ready for some exercises.

Good exercises for the knees include wall sits, body bridges, leg lifts where you lie on your back and lift your legs straight up without bending the knees, and simple calf raises off of a step. All of the aforementioned exercises will tone your leg muscles as well as your core, but they don’t put additional stress on your knees that will cause much harm. Water exercises as well as elliptical exercises are also great options, for they involve fluid motions that also don’t cause harmful stress.

Just as there are many options for exercises that are healthy for your knees, there are perhaps just as many that are harmful to them. You should avoid doing deep squats, especially when there is added weight involved, and if you participate in the Zumba workout program you should avoid the knee twist exercises as well. If your knees are already particularly bad, avoid lunges and hurdler’s stretches, because they too add stress to the knees that can cause much damage.

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