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Fire Up Your Glutes with an Incline Interval Workout for the Treadmill

Out of all of the cardio machines that I have to choose from at the gym, the treadmill is usually the last one that I would choose. It’s not that I dislike walking or running – I actually kind of like it – but to me, walking or running indoors can get extremely boring. There’s something about the other machines (like the elliptical and stairmill) that just seem to hold my interest more and make my workout more enjoyable. That being said, I know that running on a treadmill can provide a great cardiovascular workout.

I almost always run outdoors and my surface of choice is definitely dirt. Unfortunately, because of weather and other factors, that’s not always possible. Recently, I decided to give the treadmill another chance, with a different approach this time.

treadmill

I’m an avid hiker and walking up an incline is often a big part of my hikes. Hiking can be a great cardiovascular and fat-burning workout because it tones your lower body and (depending on the trail) can alternate between high and low intensity.

I tried utilizing the treadmill to get the same benefits of a hike by adjusting the incline and speed during a thirty minute period, which would offer the same type of interval training that I naturally get while hiking. Walking at an incline burns more calories than walking on a level surface because your body has to work much harder to push itself uphill. You’ll definitely feel your heart pumping faster as the incline percentage increases, and it will drop as you come back down to level ground.
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Runners Should Be Running Stronger

Fall race season is upon us. There will be multiple foot races taking place nearly every weekend until Christmas. Are you training strong for these races? That doesn’t just mean getting in the miles and stretching, it’s literal. Strength training is a crucial part of race training that many runners overlook.

runner lunge

 Hanna Rosov is a personal trainer at Zeal Fitness in Wichita, KS who has a passion for running. She is also passionate about runners getting strong. Rosov explains why runners would benefit from building their muscles.

Rosov said, “Strength training that targets a specific movement helps reduce injury in runners. We can strengthen weak muscles so that they are more able to help support joints and primary muscles to prevent break down in form, which causes injury.”

Rosov also explains that strength training helps muscles coordinate together better. “By practicing a movement in a controlled way with a weight we can make those muscles work together more efficiently,” said Rosov.


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Finish Summer Strong with a Beach Ball Workout by Patricia Friberg

Award winning fitness guru Patricia Friberg has shared a hot new beach workout for the home stretch of summer. The Beach Ball Workout strengthens the glutes, abs, thighs and arms, and all you need is a beach ball—a beach doesn’t hurt either.

You’ve gotta mix up your fitness regimen if you want to avoid the workout doldrums. So seek out a sunny spot and try this great new workout from Patricia.

Beach Ball Lateral Squat

Beach-Ball-Slide-1

Benefits: Tones the bottom, inner thigh, legs and waistline. This is a one stop shop for exercises.

Set up: Wide stance with legs, holding the ball in the hands. Draw the abdominals inward and upward.

Step 1: Hinge at the right hip and bend your right knee. Take the ball down to the ground by your right foot. Firm the right glute and keep your abdominals drawing in.

Step 2: With the strength of your right leg, push into the ground to straighten the leg and lift the ball up and side bend to the left. 12 reps each leg.
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Summer Booty Workout by Christine Khuri

It’s the first day of summer and to celebrate we want to get everyone’s booty moving. Christine Khuri has provided us with the perfect summer booty workout. With four simple, yet killer, moves that can be done in the living room or backyard, this flawless program is great for those who want to tighten their tush.

From leg curls to butt kicks, the moves aren’t too technical and can be accomplished by even the most novice of exercisers. So don’t be scared off. You can do it, just put your butt in to it! Keep these moves in your pocket all summer long and witness the incredible results.

View Summer Booty Workout Slideshow
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Saturday Morning Drill: The Ultimate Summer Body Tone Up

Are you trying to tone your legs, glutes and core for the summer time? Try this workout that will help you boost your metabolism while sculpting a beautiful summer body.

The majority of these moves are plyometric moves, also known as “jump training.” These moves will target your quadriceps, hamstrings, calves, core and glutes. In order to protect you joints be sure to land softly and not come crashing down after each move. When your knees are bent, sit back and do not allow for your knees to come past your toes. To get the most out of this workout, push off the ground through your heel to activate your glute muscles each time you jump. If you are not a fan of jumping or have bad knees, remember that all of the moves can be modified! To modify the move and decrease your intensity, remove the jumping action for each move.

This workout will also elevate your heart rate and doubles as another form of cardio. Keep track of how many repetitions you do each minute, and try to beat your reps the next round. After you complete this workout, save the amount of repetitions you completed for when you do this work out again. This will allow you to know how hard you need to push yourself in order to beat your best numbers and set a new personal record!

View Saturday Morning Drills: Ultimate Summer Body Tone Up Slideshow

 

Angeles Burke is an American Fitness and Aerobics A.F.A.A. certified group fitness instructor, national level bikini competitor training with IFBB Pro Shannon Dey’s Team Bombshell, member of the National Physique Committee and Celsius sponsored athlete with a master’s degree in communication studies.