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.
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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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
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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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.
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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!
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.
We have four moves that will help you get that perfectly shaped derrière you’ve been wanting. Your tush is made up of three muscles: the gluteus maximus – the largest muscle in the body – the gluteus medius and the gluteus minimus. It’s important to focus on all three of these muscles while working out. These moves are great because they work every angle, ensuring the best shape.
To maximize the results from these moves make each rep count. While the glutes will naturally contract during these moves, make sure to give them an extra squeeze. Your glutes are mainly slow-twitch muscles which means they perform best with slower endurance exercises. So while you may be in a hurry to get that firm booty, performing the moves slower will get results faster!
For the following workout, perform each move up to three times per week on non-consecutive days. Do up to three sets of 12-15 reps, with only 30 seconds of rest between each.
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