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ChristyFit How-To Series Part 5: How to Perform the Row

21 Sep

In order to gain the most benefit out of compound muscular movements, we must perform them correctly so we can engage the right muscle groups and not stress our joints and bones. I created this 5-Part weekly how-to video series to show you how to perform correctly 5 of the top exercises for full-body shape and strength.

This week is our final week in the series. I show you how to correctly perform the row. This exercise helps to gain strength in our back and biceps while also improving posture. Please perform 3 sets of 10-12 reps with medium to heavy dumbbells.
Note: For a more customized training and nutrition program, please email me at: christysiebert@gmail.com or if you are in the Austin area, please stop by and take one of my Orange Theory Fitness classes!

CLICK HERE for How to Perform a Row video

ChristyFit How-To Series Part 3: How to Perform a Lunge

4 Sep

In order to get the most benefit out of compound muscular movements, we must perform them correctly so we can engage the right muscle groups and not stress our joints and bones. I created this 5-Part weekly how-to video series to show you how to perform correctly 5 of the top exercises for full-body shape and strength.

This week, I show you how to correctly perform the lunge. This exercise helps with full lower body strength and definition and also cultivates great balance to the body. Please perform 3 sets of 10-12 reps on each leg and adjust accordingly.

Note: For a more customized training and nutrition program, please email me at: christysiebert@gmail.com or if you are in the Austin area, please stop by and take one of my Orange Theory Fitness classes!

 

 

 

 

ChristyFit 5-Part Exercise How-to Video Series: Part 1 – The Squat

16 Aug

In order to get the most benefit out of compound muscular movements, we must perform them correctly so we can engage the right muscle groups and not stress our joints and bones. I created this 5-Part weekly how-to video series to show you how to perform correctly 5 of the top exercises for full-body shape and strength.

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Part 1- The Squat. One of the best exercises for the entire lower body is the squat. In this video, I demo the exercise using a barbell and then break down the exercise and its components and also what not to do. Weight and rep ranges vary but start out with 3 sets of 10-12 reps and find a weight that is challenging by the last two reps of each set.

Note: For a more detailed and customized plan, please email me at christysiebert@gmail.com

 

 

 

 

 

 

 

ChristyFit Vid: 5 Must-Try Moves When Short On Time Part 5 of 5

30 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #5: Half-Burpees with Push-Ups

How To Do It:

1. Placing hands on ground and a little wider than shoulder-width apart and body in a crouching position, immediately jump straight back into a push-up position (long plank) and keeping a micro-bend in the elbows.

2. Bend out from the elbows until they are parallel to the shoulders, keeping core engaged and legs long into a push-up. You may also bend knees to touch the ground to lower the intensity.

3. Push body up, straightening from the elbows without locking them and immediately jump inward to the crouching start position.

Try 3-4 sets of 10 reps.

Benefits:

1. The half-burpee (jump-in/jump-out) improves the cardiovascular system and burns extra calories.

2. The push-up engages chest, triceps and core.

Now you have my 5 Must-Try Moves When Short On Time. No excuses! Try them all back-to-back without stopping or perform all sets of one move with brief rest of 30 seconds between sets before moving to the next exercise. Let me know what you think!

Please follow me on Facebook, Twitter & Instagram for more motivation and tips like these: @ChristySiebert

 

ChristyFit Vid: 5 Must-Try Moves When Short on Time: Part 4 of 5

29 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #4: Split Jump Squats With Overhead DB Hold

How To Do It:

1. Standing tall with feet together, toes pointed forward and holding a 5-15 DB overhead, jump upward and land with right leg forward and left leg backward, simultanously bending both legs so knees are parallel to hips. Make sure front knee does not go over toes.

2. Using lower-body strength and core, jump upward and switch legs, maintaining fast tempo.

Try 3-4 sets of 20 total reps.

Benefits:

1. Engages glutes, hamstrings and quads, while burning extra calories from the added intensity of the jump.

2. Works the shoulders isometrically to keep weight overhead.

3. The core is strengthened more by balancing the body throughout the jump since arms are in an isometric hold.

Stay tuned for the final part of the series tomorrow, and please check out my Facebook, Twitter & Instagram pages: @christysiebert for more tips like these!

ChristyFit Vid: 5 Must-Try Moves When Short On Time Part 3 of 5

29 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #3: Bent-Knee V-Ups with Overhead Bar Hold

Benefits:

1. Utilizes the entire abdominal region and lower back muscles to maintain balance throughout the reverse crunch.

2. Shoulders are engaged and intensity is added with the weighted bar overhead.

How to Do It:

1. Holding a 20-35 lb bar overhead and hands shoulder-width apart, sit back onto sacrum.

2. Lean back, extending legs in front.

3.Then, using abs to initiate the crunch, immediately pull upper spine forward as legs bend inward and repeat.

Try 3-4 sets of 20 reps.

Stay tuned for Move #4 in tomorrow’s ChristyFit post of this 5-Part Series and also please check out my Instagram, FB and Twitter @ChristySiebert for more tips like these!

ChristyFit Vid: 5 Must-Try Moves When Short On Time Part 2 of 5

27 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #2: Alternating DB Row with Plank Hold

How to Do It:

1. Begin in a bent-knee push-up position and latch hands around each 10-25 lb weight.

2. Remain in bent-knee position or straighten legs to a full-plank.

3. Using back and biceps, pull right weight up to ribs, making sure elbow stays close to body throughout the entire movement and minimizing rotation in the core.

4. Set weight back down to mat and repeat exercise on the left side.

Try 3-4 Sets of 20 Total Reps.

Benefits:

1. Engages the mid-back muscles and the biceps.

2. The plank hold adds strength work to the core muscles and glutes.

Stay tuned for Move #3 in tomorrow’s ChristyFit post of this 5-Part Series and also please check out my Instagram, FB and Twitter @ChristySiebert for more tips like these!

 

 

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