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Resistance Tubes are a great answer if you are looking for an extra burn and high intensity work-out. These tubes are perfect for the gym, home, or even travel use. Resistance Tubes offer the ability to get a total body work-out with the least amount of space. Core strength, upper/lower body strength, endurance, balance and stability are all key components of the resistance tube. I recommend 2 or 3 sets of 20 repetitions, or until failure for that extra burn.
Top Resistance Tube Exercises
See Matt’s other Top 5 Exercise recommendations.
The flat bench can be used for several exercises and utilized for a total body work-out. A flat bench can be incorporated into any free weight, cable, olympic lift, or band/tubing routine. I use the flat bench every day and recommend the use of it as well. I have put together a few exercises that involve just the flat bench, but you can surely build on or add to the exercises shown below. Again, I recommend doing two or three sets of fifteen to twenty repetitions.
Top 5 Flat Bench Exercises
Check out Matt’s other Top 5 Exercise recommendations.
The Stability Ball was originated for rehabilitation purposes (spinal injuries), but now it has crossed over to a wide variety of training types. The Stability Ball is a great tool for incorporating spinal stabilization, core strength and endurance, and balance and coordination to any routine. It is also a good way to had spice to your work-out. I have listed a few ways to incorporate the Stability Ball into your every day exercises. I recommend starting with one or two sets of 15-20 repetitions if you are not familiar with the ball. Good Luck and have fun!!
See Matt’s BOSU Ball workouts.
The BOSU ball is a great tool to incorporate balance, stability, coordination, and core strength training into your work-out routines. Today the focus is on the flat side up, with added movements to enhance total body strength and endurance.
Check out the top 10 BOSU exercises with top side down.
BOSU stands for “Both Sides Up,” and is used for several exercises to increase balance and stability. The BOSU ball can be used either side up and incorporated into any everyday fitness routine. Today, however, I will be covering a few exercises with the flat side down.
See other workouts with the BOSU ball.
Pilates was founded by Joseph Pilates in the early 20th century. Pilates focuses on the core muscles as well as the postural muscles all over the body, which helps keep the body balanced and spine supported. This type of exercise teaches breath awareness, muscle control, and mental strength.
Yoga Vs. Pilates
Pilates is somewhat similiar to Yoga, but it has its diffences as well. Yoga consists of maintaining body positions for excess amounts of time to build strength and endurance. It also focuses on inhaling and exhaling through the nose. Pilates uses total body movements to increase strength and endurance. Pilates also incorporates mat work and the Pilates machines while focusing on inhaling through the nose and exhaling through the mouth.
Benefits of Pilates
- Refreshing Mind-Body Work-out
- Increase Flexibility/Balance
- Increase Strength/Endurance Without Bulking Up
- Prevent Injury
- New Challenge
- Increase Core Strength
- Improve Overall Mental Well-Being
- Improve Sleep
- Improve Circulation
- Improve Posture
- Improve Confidence About Self And Body
Isometric training (static strength training) consist of constant muscle contraction without joint movement. This type of exercise is good for general strength training and rehabilitation. Isometric training is also an excellent way to strengthen muscles without putting too much stress on the joints. This is a another great way to incorporate different exercises into your everyday routine.
Top 5 Isometric Core Exercises
1. Elbow Plank- Hold for 30 seconds to a minute: 2 sets
2. Bent Arm Side Bridge- Hold for 30 seconds to a minute on each side: 2 sets
3. V Sit- Hold for as long as you can: 2 sets
4. Straight Arm Plank- Hold as long as you can: 2 sets
5. Straight Arm Plank On Bosu Ball- Hold as long as you can: 2 sets
See all of Matt’s Top 5 Exercises.
Plyometrics are generally used as a sport specific type of training. This type of exercise consists of fast powerful movements and muscle contractions to increase speed, power, strength, flexibility, and improving overall performance. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action. Plyometric exercise is used in almost every sport. This is a great way to incorporate a new routine into your program if needed.
Top 5 Simple Plyometric Exercises
1. Cable Squat Jump- Good for total body strength and endurance: 3 sets of 20
2. Medicine Ball Chest Pass- Good for upper body power, explosion, and endurance: 3 sets of 20 to 30
3. Squat Medicine Ball Side Throw- Good for lower/lower body endurance and core strength: 3 sets of 20
4. Vertical Jump With Arms In Air- Good for total body explosion and endurance: 3 sets of 20 to 30
5. Medicine Ball Toss Sit-Ups With Rotation- Good for core strength and endurance: 3 sets of 20 to 30
Check out all of Matt’s Top 5 Fitness Tips.
Family outings and reunions are very popular this time of year and sometimes can be rather boring if you’re not at the lake or other hot spot. I love being outdoors and playing games with the family to waste away a nice relaxing weekend. But make sure to stay well hydrated during the day to avoid any serious injury.
Top Outdoor Family Games/Activities
1. Swimming- Hit that local pool with the family; nothing better than a nice dip on a hot summer day.
2. Playing Catch- Playing catch with a football/baseball is a good way to bond with one another.
3. Volleyball- Set up a small volleyball net in the yard and get a quick game going; fun for all.
3. Basketball- Shoot some hoops or have a nice game of “HORSE”.
4. Croquet- Great game for the entire group; make sure to look up the rules because it’s more fun if you know how to play.
5. Horseshoes- Put a couple rods down and have a good round of shoes; great partner game.
6. Washers- Kind of like horseshoes and challenging as well.
7. Frisbee- Fun, fun, fun; it’s all in the flick of the wrist.
Yoga is a science that has been practiced for thousands of years. It is consists of ancient theories and techniques, observations, and principles about the connection between the mind and body. Yoga consists of controlled breathing and prolonged holding of body positioning. It focuses 
on the entire body and exercises the different tendons and ligaments of the body that are not usually incorporated into a weight training program.
Top 10 Benefits of Yoga
1. Decrease Stress
2. Improve Flexibility
3. Increase Endurance
4. Improve Sleep
5. Increase Immunity
6. Decrease Pain
7. Improve Steadiness/Coordination
8. Improve Depth Perception
9. Improve Balance/Posture
10. Improve Integrated Functioning of Body Parts
