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4 Sculpting Moves You Can Do With a Chair

No workout equipment? No problem! All you need is a chair

Sitting too much is bad for your health, numerous studies suggest. But as AcaciaTV trainer Deazie Gibson demonstrates, a sturdy chair can also be a terrific asset for getting into shape — even when you’ve got no other equipment.

Using only a chair, do 1-3 sets of each of these four simple sculpt moves 3-5 times a week. Put them all together for a total body workout or perform one exercise every time you take a break from sitting.

glute bridge deazie

Glute Bridge: Works core and glutes

Lie on your back in front of your chair. Place your heels on the seat of the chair so that your knees are bent comfortably. Slowly raise your butt and back off the floor, keeping your shoulder blades press firmly downward. Hold a moment at the top of the movement and lower down one vertebra at a time. Do 8-15 reps per set.

chair planks deazie

Chair Plank: Works core, shoulders, arms, glutes

Kneel down in front of your chair and place your elbows on the seat. Lift your knees up off the floor and extend your leg so your body is in plank position diagonal to the floor. Pull your abs inward and don’t allow your back to sag. Hold 10-30 slow counts.

chair squats deazie

Chair Squat: Works glutes and thighs

Stand tall about a foot in front of your chair facing away from it, feet shoulder-width apart. Bend your knees to sit back and down. As soon as you feel your butt lightly touch the seat of the chair, stand back up to the start. As you lower, your knees should track over your toes. When you stand back up keep your knees “soft.” Do 8-15 reps per set.

chair dips

Chair Dip: Works chest, shoulders, triceps, core

Sit on the edge of the chair with a hand firmly gripping each side of the seat. Either bend your knees with your feet flat on the floor or straighten your legs and lift your toes up off the floor. With your arms straight, slide your butt off the chair. Bend your elbows to lower your torso towards the floor. When your upper arms are parallel to the floor, press back up the start. Do 8-15 reps per set.

And be sure to check out AcaciaTV’s 100-plus hours of streaming, on demand workouts. Like this routine, most require little if any equipment.

Also Read:

4 Super Effective Moves for an Explosive Leg Workout

30-Minute Outdoor Fitness Circuit

Build Your Core Without Killing Your Neck



30-Minute Outdoor Fitness Circuit That Lets You Skip the Gym

Take it from AcaciaTV motivation coach Alison Heilig, you don’t have to join a gym to get in shape and lose weight. Heck, you don’t really even need any equipment.

“Every time, we change it up and make a game of it to keep it exciting,” Heilig said of her weekly workouts with her neighborhood running club.

Want to join in on the fun? Lace up your shoes and try this outdoor fitness circuit. After a 5-minute warm up, alternate between 2 to 5 minutes of walking or running and these four fitness moves. Do a 5-minute cool down at the end. Start with one circuit and build up to three!

stair running acacia

STAIR RUNNING

Find a set of stairs with at least 20 steps and sprint up to the top. Jog down and repeat for a total of 3 sets. If you can’t find a staircase long enough, just do more reps on a shorter set or use a curb, bench, or box to do step-ups for 1-2 minutes. Challenge yourself by taking the steps two at a time.
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5 Non-Crunch Ways to Build Your Core (and Not Kill Your Neck)

forearm plank

I don’t like crunches. They hurt my neck. No matter how hard I focus on keeping my eyes up and my chin off my chest, I still feel my neck is getting more of a workout than my abs.

That’s why crunches don’t appear often in my (or my clients’) workouts. I don’t ignore the core however. It is the foundation of our body and functional movement. I just choose to train it other ways.

There are plenty of non-crunch techniques to help you develop your core. If you have low back issues or simply don’t want a pain in the neck, try one of these ways to build a strong and stable core.

1. Planks: I love ab holds and high planks, but they can get boring after awhile. Once a client can maintain an ab hold for 60 seconds, I move on to more challenging plank variations. To take your plank to the next level, try one of these.

  • Stability ball plank: Place your forearms on a stability ball and toes on the ground. Hold for up to 90 seconds.
  • Plank slides: I love Valslides for core work! Place one Valslide under each hand while in high plank position. Alternating pushing arms forward and back, about 6 inches away from your body, for 12 reps per side.
  • Body Saw: Take your plank to a new level by keeping your forearms on the ground but place your feet in suspension trainers that are hanging about 10 – 12 inches from the ground. Move forward and back for 10-15 repetitions.
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5 Exercises You Love to Hate, but Should Do Anyway

There are three benefits to hiring a personal trainer. The first is accountability. Having someone waiting on you helps insure you get to the gym. The second is structure. We have enough to think about, letting someone else put together the workout is a huge time saver. The third is having someone who pushes you out of your comfort zone and makes you do the exercises you hate.

Even the most devoted exerciser has at least one exercise they love to hate. We hate it when we’re doing it, but we love the way we feel or look afterwards. I did an informal poll of my clients and came up with the five exercises they love to hate (and why we should all do them anyway).

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Burpees (aka squat thrusts): I don’t think one client likes burpees. I like them because they are efficient. If you want to get to your heart rate up and work multiple muscle groups (core, arm, shoulders and quads) then the burpee is the quickest way to do it. A burpee can also be modified for almost every fitness level.

Squats: I get groans every time I mention squats. That means there are a lot of groans because we do some form of a squat at every workout. Squats are a part of daily life (think about every time you get up out of the chair). If you want to stay independent and function for your whole life squats need to be part of your workout routine.
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Saturday Morning Drill: Lower Body Blitz

It’s the weekend – time to relax, unwind and blow off some steam from a long work week, right? What better way to de-stress than with exercise? Today we have a simple, 7-move workout that requires no equipment and tones and tightens your entire lower body. Get ready for classics like deep squats and side kicks, as well as a few new moves like the “runner’s start” and standing split kicks.

So get your workout gear on and do this workout, no matter if you’re at home, outside or spending time at a friend’s house. If you have 10-15 minutes, you have time to whip your lower body into shape. Let’s get started! And afterwards, don’t forget to check out these 5 tips to survive the weekend.

View Saturday Morning Drills: The Lower Body Blitz Slideshow