Tag Archives: exercises

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 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!

 

 

ChristyFit Move of the Day: Handstand Push-Ups

10 Sep

It’s always fun getting out of your normal workout routine. Try this move of the day. Begin working on push-ups, then move to static handstands and then work your way up to vertical push-ups. I am working on improving these more. Every week, try a new exercise. Your body and mind will thank you!

Handstand Push-ups

Christy’s Top 5: Moves for a Leaner, Stronger Core for Summer PLUS: CHRISTYFIT in 10 Video Workout

10 May

Abs  Those abdominals. Whether they are stream-lined, lean or chiseled, we yearn for a shapely core, especially with summer just around the corner. But did you know that you also could avoid or treat a host of problems by developing your mid-section? When abdominal muscles are recruited on a regular basis, back and hip pain is alleviated, posture is improved and balance is solidified. In addition, a higher metabolism is achieved. Joshua Duvauchelle of Livestrong.com notes that “Muscle tissue burns more than twice the calories per day compared to fat tissue” (2013). So even when you are sitting around watching your favorite TV show, you are burning more calories to maintain muscle on your body than someone without formed muscle tissue.

Below are five moves with descriptions I designed for a stronger and shapely core for summer. BONUS: follow my video demonstration of these exercises in my first CHRISTYFIT in 10 workout. Perform the entire sequence up to 4 sets, resting 30 sec between sets. Try the entire circuit 2-4 days per week. Get ready to show off your hard work on the beach by next month!

1.) Plank

How To Do It:

Begin at the top of a push-up position with your hands and feet hip-width apart and your shoulders directly over wrists. Keep your neck long and maintain a strong hold of the core, shoulders, legs and glutes while breathing slowly. Hold the pose for 30-60 sec.

2.) Hi Boat/Low Boat

How To Do It:

Begin seated on your mat and extend your legs in front at 45 degrees (you may also keep them bent). Extend your arms over head and take an inhale. Exhale and lower your body to hover over the ground. Inhale to return to beginning pose. 12 reps.

3.) Scissor Cross-Over Reaches

How To Do It:

Lying supine (face-up) on your mat, extend your legs to the sky and lower your left leg to hover over ground. Place your hands behind your head with your elbows at 10 and 2 o’clock and your chin away from your chest. Slowly exhale and lift and twist your upper body to the right side extending your left hand to reach your outer right foot. Inhale and return upper body to mat, lifting left leg to meet right. Repeat move on other side. 20 reps total.

4.) Double Leg-Pull

How To Do It:

Lying supine on your mat, inhale and simultaneously extend both arms and legs to 45 degrees while lifting your head off floor. Exhale, pulling your knees into your chest and wrapping your arms around your shins. Repeat for 12 reps.

5. Lower Back Extensions

How To Do It:

Lying prone (face down) on your mat, goal-post your arms out to your sides while squeezing your legs and feet together. Exhale and lift your upper and lower body simultaneously, squeezing your lower back and gluteal muscles. Inhale and return to mat. 12 reps.

 

 

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