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Resistance Band Training for Beginners: Build Strength and Tone Your Body!

5/22/2023

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Benefits of using resistance bands

Versatility: Resistance bands offer a wide range of exercises and can target various muscle groups, providing a full-body workout.
Portability: These lightweight and compact bands are easy to carry, making them perfect for home workouts, travel, or on-the-go exercise sessions.
Joint-Friendly: Resistance bands provide a lower impact option compared to heavy weights, reducing stress on joints and minimizing the risk of injury.
Muscle Engagement: Bands create constant tension throughout the movement, engaging muscles in both the concentric and eccentric phases, leading to increased muscle activation and growth.
Cost-Effective: Resistance bands are an affordable alternative to gym equipment, offering a wide range of exercises at a fraction of the cost.

Top 10 RESISTANCE Band ExerciseS
for Beginners

Band Exercise Video Demonstrations

Band Squats

Video Demo: Band Squats with Resistance Bands

How To Perform Resistance Band Squats

Begin by placing a resistance band just above your knees or around your thighs.
Stand with your feet shoulder-width apart, toes slightly turned out.
Engage your core and maintain an upright posture throughout the exercise.
Lower your body by bending your knees and hips, as if sitting back into a chair.
Keep your weight in your heels and ensure that your knees track over your toes.
Descend until your thighs are parallel to the ground or as low as your flexibility allows.
Push through your heels and extend your hips and knees to return to the starting position.
Squeeze your glutes at the top of the movement for maximum contraction.
Repeat for the desired number of repetitions, focusing on maintaining proper form and control.
Remember to breathe steadily throughout the exercise, inhaling during the descent and exhaling during the ascent.
Adjust the resistance of the band as needed to challenge yourself and progress over time.
Seek guidance from a fitness professional if you're unsure about your form or if you have any specific considerations or limitations.

Lateral Leg Lift with resistance bands demonstration video

Picture Video Demo of Lateral Leg Lift with resistance bands

Video Demo: Lateral Leg Lift with Resistance Bands

Lateral Leg Lift with Resistance Bands exercise description

Start by attaching a resistance band to a sturdy anchor point or securing it around your lower legs just above your ankles.
Stand upright with your feet hip-width apart and your hands resting on your hips or holding onto a stable object for support.
Engage your core muscles and maintain an upright posture throughout the exercise.
Keeping your leg straight, slowly lift one leg out to the side while maintaining tension in the resistance band.
Continue lifting until your leg is at a comfortable height, making sure to avoid any excessive swinging or jerking motions.
Pause briefly at the top of the movement, squeezing your glute muscles.
Slowly lower your leg back down to the starting position under control.
Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.
Maintain a slow and controlled pace, focusing on proper form and muscle engagement rather than speed.
Breathe steadily throughout the exercise, inhaling as you lower your leg and exhaling as you lift it.
Perform the recommended number of sets and repetitions according to your fitness level and goals.

Lying Leg Curl with Resistance Bands demonstration video

Picture Video Demo of Lying leg Curl with Resistance Band

Video Demo: Lying Leg Curl with Resistance Bands

Lying Leg Curl with resistance bands exercise instructions

Start by lying flat on your stomach on a mat or a comfortable surface.
Loop a resistance band around your ankles and hold the ends of the band firmly in your hands.
Bend your knees and position your feet toward the ceiling, keeping your legs together.
Engage your core muscles and press your lower back into the mat for stability.
Slowly and under control, bend your knees, bringing your heels towards your glutes while keeping tension in the resistance band.
Hold the contracted position for a moment, squeezing your hamstrings and glutes.
Gradually straighten your legs to return to the starting position, maintaining tension on the band throughout.
Repeat the movement for the desired number of repetitions, focusing on the mind-muscle connection and maintaining proper form.
Remember to breathe steadily throughout the exercise, exhaling as you curl your legs and inhaling as you return to the starting position.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Perform the recommended number of sets and repetitions according to your fitness level and goals.

Chest Press Resistance Band Exercise demonstration video

Video Demo: Chest Press with Resistance Bands

Chest Press Resistance Band Exercise description

Start by attaching the resistance band to a sturdy anchor point at chest height or secure it around a stationary object.
Stand facing away from the anchor point, grabbing the resistance band handles with an overhand grip.
Take a step forward to create tension in the band, positioning your feet shoulder-width apart.
Position your elbows at a 90-degree angle, bringing your hands to chest level with your palms facing forward.
Engage your core muscles and maintain a tall, upright posture throughout the exercise.
Push your hands forward, extending your arms while keeping your elbows slightly bent.
Focus on squeezing your chest muscles as you reach the fully extended position.
Slowly retract your arms, bringing your hands back to the starting position under control.
Maintain tension in the resistance band throughout the movement, keeping it taut.
Control the speed of the exercise, emphasizing the contraction of your chest muscles.
Breathe out as you push the resistance band forward and breathe in as you return to the starting position.
Repeat the movement for the desired number of repetitions, ensuring proper form and muscle engagement.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Band Chest Press into your upper body workout routine, aiming for a challenging yet manageable workload.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

By performing the Band Chest Press regularly, you can effectively target your chest muscles, enhance upper body strength, and contribute to a well-rounded fitness program. Enjoy the benefits of this exercise and make progress towards your fitness goals!

Standing Chest Fly Resistance Band Video Demonstration

Standing Chest Fly Resistance Band Exercise Description

Start by standing upright with your feet shoulder-width apart and firmly planted on the ground.
Hold a resistance band in one hand with your palm facing downward.
Step forward to create tension in the band, keeping your elbow slightly bent and your arm extended out to the side.
Engage your core muscles and maintain a stable posture throughout the exercise.
Slowly bring your arm forward, crossing it in front of your chest while maintaining tension in the band.
Focus on squeezing your chest muscles as you reach the fully crossed position.
Control the movement as you return your arm back to the starting position, maintaining tension in the band.
Keep your elbow slightly bent and your arm at a comfortable height throughout the exercise.
Breathe out as you bring your arm forward and breathe in as you return to the starting position.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and muscle engagement.
Switch to the other arm and repeat the exercise, performing the same number of repetitions.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Single Arm Standing Band Fly into your upper body workout routine for an effective chest exercise.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

By regularly performing the Single Arm Standing Band Fly, you can effectively target your chest muscles, develop upper body strength, and enhance your overall fitness level. Enjoy the benefits of this exercise and make progress towards your fitness goals!
As always, listen to your body, use appropriate resistance for your fitness level, and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or injuries.

Band Row Demonstration Video

Video Demo: Row with Resistance Bands

Band Row Exercise Description

Begin by securing a resistance band to a stable anchor point at chest height.
Stand tall with your feet shoulder-width apart and knees slightly bent.
Grab the resistance band handles with an overhand grip, palms facing each other.
Step back to create tension in the band while keeping your arms fully extended in front of you.
Engage your core muscles and maintain a neutral spine throughout the exercise.
Squeeze your shoulder blades together as you pull the band toward your body, bending your elbows.
Aim to bring your hands toward the sides of your torso, keeping them close to your body.
Maintain a controlled and smooth motion as you retract your shoulder blades.
Pause briefly in the fully contracted position, squeezing your back muscles.
Slowly release the tension in the band as you extend your arms back to the starting position.
Keep a slight bend in your elbows throughout the movement to maintain tension in the muscles.
Breathe out as you pull the band toward your body and breathe in as you return to the starting position.
Repeat the movement for the desired number of repetitions, focusing on proper form and muscle engagement.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Standing Band Row into your upper body workout routine for a challenging back exercise.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

Shoulder Press Resistance Band Video Demonstration

Video Demo: Shoulder Press with Resistance Bands

Shoulder Press Resistance Band Exercise Description

Begin by securing a resistance band under your feet or on a stable anchor point at shoulder height.
Stand tall with your feet shoulder-width apart and the band handles in your hands, palms facing forward.
Lift your hands to shoulder level, bending your elbows and keeping them in line with your shoulders.
Engage your core muscles and maintain a neutral spine throughout the exercise.
Press the band handles straight up overhead, extending your arms fully while keeping your elbows slightly bent.
Focus on pushing through your shoulders and squeezing your shoulder muscles at the top of the movement.
Slowly lower the band back to the starting position, maintaining control and tension in the band.
Keep your core stable and avoid excessive arching of the lower back during the exercise.
Breathe out as you press the band overhead and breathe in as you lower it back down.
Repeat the movement for the desired number of repetitions, focusing on proper form and muscle engagement.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Band Shoulder Press into your upper body workout routine for an effective shoulder exercise.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

Lateral Raise Resistance Band Video Demonstration

Video Demo: Lateral Arm Raise with Resistance Bands

Lateral Raise Resistance Band Exercise Description

Begin by standing with your feet shoulder-width apart and the resistance band placed under both feet.
Hold the band handles with your palms facing inward and your arms straight down by your sides.
Engage your core muscles and maintain an upright posture throughout the exercise.
Lift both arms straight out to the sides, keeping them parallel to the ground.
Focus on using your shoulder muscles to lift the bands, avoiding excessive momentum or swinging.
Squeeze your shoulder blades together and maintain tension in the bands as you reach the top of the movement.
Pause briefly at the top, feeling the contraction in your lateral deltoids.
Slowly lower your arms back down to the starting position, maintaining control and tension in the bands.
Keep a slight bend in your elbows throughout the exercise to protect your joints.
Breathe out as you raise your arms and breathe in as you lower them.
Repeat the movement for the desired number of repetitions, focusing on proper form and muscle engagement.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Lateral Band Raise into your shoulder workout routine for an effective shoulder exercise.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

By incorporating the Lateral Band Raise into your workout routine, you can effectively target your lateral deltoid muscles, sculpt your shoulders, and improve your upper body strength. Enjoy the benefits of this exercise and work towards achieving strong and well-defined shoulders!
As always, listen to your body, use appropriate resistance for your fitness level, and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or injuries.

Tricep Extension Resistance Band Video Description

Video Demon: Tricep Extension with Resistance Bands

Tricep Extension Resistance Band Exercise Description

Begin by standing with your feet shoulder-width apart and the resistance band securely anchored or held under your feet.
Hold the band handles with an overhand grip and bring your elbows up, parallel to the ground, forming a 90-degree angle with your upper arms.
Engage your core muscles and maintain an upright posture throughout the exercise.
Start with your arms extended forward, perpendicular to your torso, palms facing down.
Keeping your upper arms stationary, exhale and extend your forearms back, straightening your arms while squeezing your tricep muscles.
Pause for a brief moment at the top of the movement, feeling the contraction in your triceps.
Inhale and slowly return to the starting position, bending your arms and bringing your forearms back to the perpendicular position.
Keep your elbows up and maintain control and tension in the band throughout the exercise.
Avoid excessive swinging or momentum and focus on using your tricep muscles to perform the movement.
Breathe out as you extend your arms and breathe in as you return to the starting position.
Repeat the movement for the desired number of repetitions, focusing on proper form and muscle engagement.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Tricep Extension into your upper body workout routine to target and strengthen your tricep muscles.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

By incorporating the Tricep Extension with a resistance band into your workout routine, you can effectively target and strengthen your tricep muscles, helping to sculpt and tone your arms. Enjoy the benefits of this exercise and work towards achieving strong and defined triceps!
As always, listen to your body, use appropriate resistance for your fitness level, and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or injuries.

Bicep Curl with Resistance Bands Video Demonstration

Video Demo of Bicep Curl with Resistance Bands

Video Demo: Bicep Curls with Resistance Bands

Bicep Curl Resistance Band Exercise Description

Begin by standing with your feet shoulder-width apart, placing the middle of the resistance band securely under both feet.
Hold one end of the resistance band in each hand, allowing your arms to fully extend down by your sides with your palms facing forward.
Engage your core muscles and maintain an upright posture throughout the exercise.
Keeping your elbows close to your sides, exhale and bend your elbows, curling the resistance band up towards your shoulders.
Squeeze your bicep muscles at the top of the movement, ensuring a full contraction.
Inhale and slowly lower the resistance band back to the starting position, fully extending your arms.
Avoid swinging or using momentum to lift the band, focusing on controlled movements and engaging your biceps.
Keep your wrists in a neutral position and maintain tension in the resistance band throughout the exercise.
Breathe out as you curl the band up and breathe in as you lower it back down.
Repeat the movement for the desired number of repetitions, focusing on proper form and muscle engagement.
Adjust the resistance level of the band as needed by choosing a band with appropriate tension.
Incorporate the Bicep Curl with Resistance Bands into your upper body workout routine to target and strengthen your bicep muscles.
Remember to consult with a qualified fitness professional or trainer if you have any concerns or questions about your form or technique.

By incorporating the Bicep Curl with Resistance Bands into your workout routine, you can effectively target and strengthen your biceps, helping to sculpt and tone your arms. Enjoy the benefits of this exercise and work towards achieving strong and defined biceps!
As always, listen to your body, use appropriate resistance for your fitness level, and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or injuries.

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Stretching and Cooling Down: The Essential Guide for Beginner Strength Training Program

4/18/2023

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PictureOverland-Park-Personal-Trainer-Demonstrating-Cooling down

Overland-Park-Personal-Trainer-Chad-Derowitsch Demonstrating-Knee-to-Chest-Stretch

Intro Video to the Importance of Cooling down for Strength Training

Stretching and cooling down are essential components of any workout, especially for beginners who are just starting to incorporate strength training into their fitness routine. Here are some benefits of stretching and cooling down for strength training:

Reduces the risk of injury: Stretching before a workout helps to prepare your muscles for the physical demands of strength training, reducing the risk of injury. Cooling down after a workout helps to prevent the buildup of lactic acid and stiffness, which can also lead to injury.
Improves flexibility: Stretching regularly can improve your flexibility, making it easier to perform exercises with proper form and increasing your range of motion.
Increases blood flow: Stretching and cooling down can increase blood flow to your muscles, which can help to reduce muscle soreness and fatigue.
Enhances recovery: Cooling down after a workout helps to gradually reduce your heart rate and breathing, which can aid in your recovery and prevent post-workout dizziness.
Promotes relaxation: Stretching and cooling down can promote relaxation and reduce stress levels, helping you to feel more calm and centered after a workout.

Cool Down Exercise Videos and Description

Shoulder Stretch

Start by standing up tall with your feet shoulder-width apart, keeping your head and chest lifted and your shoulders relaxed.
Raise your right arm up and bring it across your chest, bending your elbow and holding it with your left hand.
Pull your right arm gently towards your chest to deepen the stretch and hold the stretch for a few seconds, feeling the stretch in your shoulder and upper back.
Release and switch sides, bringing your left arm across your chest and holding it with your right hand.
Alternate from side to side, repeating the stretch on each side for several repetitions.
Focus on breathing deeply and relaxing your shoulders throughout the movement.
Perform the stretch for 30 to 60 seconds

By incorporating the shoulder stretch into your fitness routine, you can help alleviate tension and stiffness in your shoulders and upper back. This exercise is particularly beneficial for those who spend long hours sitting at a desk or performing repetitive motions with their arms and shoulders.

Side Stretch

Begin by standing with your feet shoulder-width apart and placing your left hand on your left hip.
Reach your right arm up and over your head, keeping your fingers together and your palm facing inward. Lengthen your spine and avoid crunching your shoulders up towards your ears.
Slowly push your left hip out to the side as you stretch your right arm over to the left side of your body.
Hold the stretch for a few seconds, feeling the lengthening sensation in your right side.
Release the stretch and switch sides, placing your right hand on your right hip and reaching your left arm up and over to the right side of your body.
Again, push your hip out to the side as you stretch for a few seconds.
Repeat the side stretch exercise on each side for several repetitions, focusing on breathing deeply and maintaining good posture throughout the movement.
Perform the stretch for 30 to 45 seconds

By performing the side stretch exercise regularly, you can improve flexibility in your side body and relieve tension in your lower back.

Posture Stretch

Begin by bringing your hands back so they are palming the top of your butt.
Bring your elbows towards each other while squeezing your arms back.
As you do this, bring your hips forward and maintain an upright chest position.
This movement will stretch your chest and shoulders while strengthening your back muscles.
Incorporate this exercise into your daily routine to feel the benefits and improve your overall fitness.
Hold the stretch for 30 to 45 seconds

By performing this powerful exercise regularly, you can experience a deep stretch, improve your posture, and reduce pain in your upper body.

Hamstring Stretch

Begin by standing with your feet wide apart, with your toes pointing forward.
Hinge forward at the hips, keeping your back straight and your chest lifted, until your hands reach the ground in front of you.
Shift your weight to your right leg and bend your left knee, placing your left foot on the ground.
Extend your right leg and reach forward with both hands, gently pulling yourself towards your right foot.
Hold the stretch for a few seconds, feeling the stretch in your right hamstring.
Release the stretch and switch sides, bending your right knee and placing your right foot on the ground while extending your left leg forward.
Reach forward with both hands and gently pull yourself towards your left foot, feeling the stretch in your left hamstring.
Repeat the stretch on each side for several repetitions, focusing on breathing deeply and maintaining good posture throughout the movement.
Hold each position for 20 seconds

By incorporating this hamstring stretch into your fitness routine, you can improve flexibility in your hamstrings and relieve tension in your lower back.

Lying Quad Stretch

Lie on your side on a comfortable surface, such as a yoga mat, with your head rested on your bottom arm.
Bend your top knee and bring your heel towards your butt.
Use your top hand to reach behind you and grab your foot.
Gently pull your foot towards your butt, keeping your knee in line with your hip. You should feel a stretch in your quad muscle.
Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the pose.
If you need a little more stretch, you can also push your bottom heel against your top knee, while keeping your knee in line with your hip.
Repeat the stretch on the other side.
Remember to focus on breathing deeply and relaxing into the stretch.
Don't push yourself too hard, and stop if you feel any pain or discomfort.
Regularly practicing the lying quad stretch can help improve your flexibility and reduce the risk of injury during physical activities that involve your quadriceps.
Hold the stretch for 30 to 45 seconds

Knee To Chest Stretch

Lie down on your back.
Keep one leg extended flat on the floor with the foot flexed towards your shin.
Bring the opposite knee towards your chest by gently pulling it with both hands.
Hold the stretch for a few seconds.
Release and repeat with the other leg.
Alternate between legs to stretch both sides of your body.
This stretch helps to improve flexibility in the lower back, hips, and glutes.
Perform the stretch for 30 pulls total

Butterfly Stretch

Assume a seated position with an upright posture.
Bring your knees towards your sides with the soles of your feet touching each other at your groin.
Lower your knees towards the floor.
Utilize your arms to increase the stretch if needed.
Ensure that you maintain an elevated position of your head and chest.
This is the butterfly stretch.
It is an effective exercise for stretching the muscles of the inner thighs and hips.
Hold the stretch for 30 to 45 seconds

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Improve Your Flexibility and Stability with Range of Motion and Balance Exercises: A Guide to Enhance Your Strength Training Program

3/20/2023

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Improve Your Flexibility and Stability with Range of Motion and Balance Exercises Intro Video

What is the benefit of adding range of motion and balance exercises into your strength training program.

Improved flexibility: Range of motion exercises, also known as stretching, can improve your flexibility and mobility. This can help reduce the risk of injury during strength training and other physical activities.
Increased stability and balance: Balance exercises can improve your ability to maintain proper posture and balance during strength training and everyday activities. This can also help reduce the risk of falls and other injuries.
Improved neuromuscular coordination: Range of motion and balance exercises can help improve your neuromuscular coordination, which is the ability of your brain to communicate with your muscles. This can result in better control and precision during strength training and other physical activities.
Enhanced performance: Improving your range of motion, balance, and neuromuscular coordination can help enhance your overall athletic performance and make it easier to perform movements with proper form and technique.
Better overall health: Incorporating range of motion and balance exercises into your strength training program can provide additional health benefits, such as reducing muscle tension, improving circulation, and promoting relaxation.

Incorporating range of motion and balance exercises into your strength training program can be a great way to improve your overall fitness and reduce the risk of injury.

Bag Kicks

Bag Kicks inside foot

Exercise Instruction:

Stand with your hips facing the bag with your legs in a split position
keeping your hands up in a guarded position.
Take your rear lear leg, swing it to the side of the bag, and tap it with the inside of your foot.
Swing your leg back to its original position
Keep your non kicking foot firmly planted in the ground

Aim for 20 to 30 repetitions; remember you are tapping the bag, not trying to kick the bag hard

Split Stance Hales

Split Stance Hales is a range of motion exercise designed to work the hamstring's lower back and shoulders
Exercise Instruction:

Stand like you are balancing on a beam.
Keep your back foot turned to add balance.
Start with both hands on your knee.
Keeping your head and chest up.
Reach down toward the floor
Raise your arms up, keeping them both straight.
Raise your shoulder blades and lean back slightly when your hands are overhead.
Place hands back at your knee and repeat the motion.

20 repetitions each side

Arm raises off the bar

Arm raises off the bar is a range of motion exercise that is great for strengthening and increasing the flexibility of your shoulders.
Exercise Instructions:

Set up your bar so it is level with your hip
Keep your chest and head up.
Keep your hips down, and balance on the balls of your feet.
Position your hands close together
Lift one hand tall like your asking a question, pause for a few seconds.
Then lift the other hand.
Focus on keeping your stomach and hips tight

30 Repetitions

Boxes

Boxes are a range of motion exercise that helps develop flexibility in the hips, low back, and shoulders.

Exercise Instructions:

Start with a wide stance.
Bend your knee and hip to the side while keeping the other leg straight.
Reach down over your knee and down to the floor with both hands like you are trying to pick up a box.
Bring both your hands to hip level.
Make a tossing motion over your opposite shoulder.
Make your eyes follow when you are tossing away.

20 repetitions on each side

Catch and Release

Catch and release is range of motion exercise that helps develop flexibility in the low back, shoulders and core

Exercise Instruction

Stand in a wide stance
Start with your hand up high and away from your body with an open hand.
Swing your arm down across your body with your elbow straight to your opposite leg,
Close your fist at the bottom, then swing your arm back up.
As you reach chest level, open your hand back up.

20 repetitions on each side

Moving Bird dog

Moving Bird dog is a balance and core-strengthening exercise
Exercise Instruction

Start on all fours -Lift your left arm and your right leg at the same time.
Hold for a slight pause where your hand is at eye level and your foot is level to your butt
Alternate sides.

Do 30 Holds

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Ho w To Warm-Up Before Lifting weights for Beginners

2/15/2023

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HOW TO WARM-UP BEFORE LIFTING WEIGHTS FOR BEGINNERS

When warming up for exercise, you want to use active movements, also known as dynamic stretches. The activities you will do target the areas you are working on for your workout. Warming up aims to increase your heart rate and blood flow. Warming up enables more oxygen and nutrients to your working muscles which causes you to be less stiff and more limber.

Upper Body Warm-Up Exercises

Arm Circles Forwards And Backwards

Stand with feet shoulder-width apart.
Remember to keep your head chest up
Keep your arms out to the side like you are a scarecrow
Make small circles going backward
Squeeze the shoulder blades together as you perform the motion.
Repeat the same motion by making the small circles going forward.

Do 60 seconds each direction.

Arm Praises

Stand with feet shoulder-width apart.
Remember to keep your head and chest up.
Keep your elbows parallel to your shoulder. Have a 90-degree bend in your elbows.
Raise your arms, holding a 90-degree angle in the arms while squeezing your shoulder blades together.
Push down to where your hands are parallel with your shoulder, flip back, and squeeze your shoulder blades.

Do it for 60 seconds

Arm Hugs

Remember to keep your head and chest up.
Stand with feet shoulder-width apart.
Cross your arms back and forth
Change your overlapping arm
Keep your stomach and hips tight

Do this for 30 seconds.

Swimmers Forward and Backwards

Go into a backstroke motion.
Keep your stomach and hips tight.
Keep your arm as close to your body as you can going back.
Reach back and high.
Going forward, reach up high, and as you go forward, reach as far in front of you as you can.
Remember to keep your head and chest up.

Do 60 seconds each direction

Shoulder Rolls

Raise your shoulders to ear level while keeping your arms and hands relaxed
Roll back and squeeze your shoulders together
Then make the same motion but then roll your shoulders forward and down

Do 30 seconds each direction

Upper body Warm-Up Summary

How to Warm Up Before Lifting Weights For Beginners

Lower Body Warm-Up exercise

Walking Knee Raises

Stand with your head and chest up. Keep feet shoulder-width apart and arms down at the side.
Begin the movement by raising your left knee toward your chest as high as possible.
Step forward as you lower your leg back down.
Repeat with the right knee, alternating back and forth while walking.

Do this exercise for 60 secs. Once you have mastered the motion and have good balance try taking your hand and pulling up on your knee for a higher raise in the knee.

Walking Straight Leg

Stand with your head and chest up.
Keep feet shoulder-width apart and arms down at the side.
Begin the movement by raising your left foot while keeping your leg straight and your left foot flexed towards your shin.
Firmly plant your right foot on the ground as you raise your left foot.
Lower your left leg with control back to the ground.
Step forward as you lower your leg back down.
Repeat the same steps for the right leg once your left foot hits the ground.

Do this exercise for 60 secs. Once you have mastered the motion and have good balance, try holding the raised leg for a few seconds making the opposite leg balance longer.

Walking Lunges

Stand tall, keeping your head a chest up and feet shoulder-width apart.
Place your hands at the side of your body or on your hips.
Take a big enough step forward, so your right leg creates a 90-degree bend with your right knee.
Make sure you are keeping your body weight on the heel of your foot.
Keeping your right leg stationary, lunge your left foot forward.
Repeat the same movement on the left leg.
Pause as your left knee is creating a 90-degree bend.
Repeat this movement in a walking motion.

Do this exercise for 60 secs. If you have knee problems take shorter steps.

Hales

Position yourself in a wide stance, and put your hands on your hips.
Slide your hands down your legs until you get to the bottom, where your back flattens out while keeping your eyes and chin up.
Keep your arms broad and stretched out in front of you as you come back up.
When you come up, raise your shoulder blades nice and tall and slightly arch your back.
Then reset on your hips and repeat the motion.

Do 20 to 30 repetitions

Wall Sits

When performing the wall sit -Keep your head up and chest up.
Keep shoulders back, with hands down to your side.
Sit with a 90-degree bend at your knees.
Make sure your feet are out in front of you.
If you need to set up higher, ensure your feet are still in front of you.

Start with a goal of holding for 60 secs. Once you have mastered this, try sitting lower on your Wall Sit or adding hand weights to the exercise.

Lower Body Warm-Up Exercise Summary

How to Warm Up Before Lifting Weights For Beginners

Click here for Videos of my Top 10 Body Weight Exercise for Beginners

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top 10 Body Weight Exercises for Beginners

1/15/2023

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Stair Dips

Bodyweight exercises are the best place to start if you are new to exercise or have taken a long break. Using your own body's resistance is a great way to develop strength, endurance, range of motion, and balance. The great thing about bodyweight exercises is that you can perform them virtually anywhere.

Here at my Top 10 Body Weight Exercises For Beginners

Watch The Body Weight Exercise Video Tutorials Below The Photos

1.Wall Sit

WALL SIT

The Wall Sit is an isometric exercise that involves the contraction of muscles without any movement in the surrounding joints. You are simply holding the position in one place. The wall sit is excellent for beginners because it is easy to perform and has a limited chance of injury. It's also a great warm-up exercise because it brings blood flow to your muscles and joints. One of my favorite reasons to do wall sits is that it helps you get used to that burning sensation during exercise.

When performing the wall sit

Keep your head up and chest up
Keep shoulders back, with hands down to your side.
Sit with a 90-degree bend at your knees.
Make sure your feet are out in front of you.
If you need to set up higher, ensure your feet are still in front of you.

Start with a goal of holding for 60 secs. Once you have mastered this try going lower on your Wall Sit or adding hand weights to the exercise.

2. The Adjustable Low Step Ups

The Adjustable Low Step Ups

The low step-up exercise. It's excellent for beginners and for those who have knee problems. You have a super low risk of injury because of its low impact, and it's great for working on balance and muscular endurance. Any platform that is 12 to 24 inches will work.

When performing the step up

When you step up, focus on keeping your head and chest up.
Keep the same lead leg when you step up and down.
Move in a slow controlled tempo
Make sure to come up nice and tall when standing on the platform.
Most beginners should shoot for 60 secs each foot.

Once you have mastered the basic step, you can be more aggressive and move on to a higher platform.

3. Adjustable Step Body Weight Squat

Adjustable Step Body Weight Squat

Before you move on to a weighted squat, it is an excellent idea to ensure good strength, range of motion in your hips and knees, and balance.
When Performing The Adjustable Step Bodyweight Squat

You're going to set up an adjustable step to where you sit on it; it creates a 90-degree bend at your knee.
Your knee should be level with your butt.
Keep your feet shoulder-width apart and your feet out in front of you.
Place your hands together like you are praying.
Now stand up without rocking yourself forward and keeping your hands in place.
While standing, keep your head and chest up and bring your hips forward until you are standing straight.
Lower yourself back down with control and go to a complete stop, then repeat the same motion.

A good goal is to start with 10 to 15 repetitions. Once you have masted this movement, try taking a riser out so you go into a deeper squat.

4. Overhead Pull Down Body Tension Exercise

Overhead Pull Down Body Tension Exercise

The Overhead Pull Down is an example of a tension exercise. This movement requires you to flex the targeted muscle, which is your arms and shoulder blades. The better you create a mind-muscle connection, the more significant the intensity of the exercise. It may be challenging, in the beginning, to raise your arms in the air repeatedly, but over time, you will get stronger and be able to create more intense flex. You can use this exercise as an upper-body warm-up or active recovery between your weighted exercises.

When performing the Overhead Pull Down Tension Exercise

Stand shoulder-width apart.
Starting with your hands open with your fingers fully extended over your head.
You want to focus on flexing your back, and simultaneously, as you are coming down, squeezing your fist.
Draw your elbows down into your side.
Then as you come back up, open your hands and draw up your shoulder blades nice and tall.

A good place to start is with 20 to 30 repetitions. Also, if you want to make the overhead pull-down tension exercise more challenging, try balancing on your toes while performing the exercise.

5. Modified Push Up Off The Bar

5. Modified Push Up Off The Bar

The modified push-up off the bar is an excellent exercise for beginners so that you can eventually transfer to a floor push-up.

When Performing The Modified Push-Up Off The Bar

Position the bar, so its height is parallel with your hip.
Place your hands, so they are slightly wider than shoulder-width.
Walk your feet back to where your heels can no longer touch the ground.
Keep your feet shoulder-width apart.
Bring your hips forward with your head and chest up.
Slowly lower your chest to the bar with your elbows pointing out.
Push yourself back up to the starting position.

Set a goal of 20 to 30 repetitions. Once you have mastered this height, move the bar slightly lower and repeat the same process until you get close to ground level.

6.Get-ups From The Front

Get-Ups from the front

This an excellent exercise for beginners because the get-ups from the front are low impact and performed anywhere.

To Perform Get-Ups From The Front

Start in an upright position.
Lower yourself down to your knees.
Walk with your arms down flat to the floor
Walk yourself back up into a full-standing position.

You can change the intensity of the exercise by the speed you move. A goal of 1 to 2 minutes would be an excellent place to start. If you have knee or shoulder problems, you should avoid this exercise.

7. Stair Dips

Stair Dips

The stair dip is an excellent exercise for beginners who want to strengthen their triceps and shoulders.
To Perform Stair Dip

You want to have your hands on both sides of your hips.
Move your glutes away from the stairs.
Then you are going to lower your bottom down.
When your butt touches the step, push it back up.
Focus on Squeezing the back of the arm
Your elbows go straight back.
Keep your core tight with your head and chest up.

A good goal to start with would be 20 to 30 repetitions. If you want to make the exercise more challenging, walk out further so that more of your body weight is on your arms.

8.Modified Tricep Push-Ups

Modified Tricep Push-Ups

The Modified Tricep Push-up is a great bodyweight exercise for beginners who want to strengthen their triceps. It is an excellent way to transition into a full tricep push-up.
To Perform The Modified Tricep Push-Up

Start with making a triangle with your hands beneath your chest.
Bring your knees back far enough, so your hips are lower than your back
Keep your head up.
Then slightly bend your elbows out to the side
Come back up nice and tall

A good goal would be to aim for 20 to 30 repetitions. The deeper you take the bend in the elbow, the more intense the exercise.

9.High Plank

High Plank

The High Plank is an isometric exercise that is great for beginners. The High Plank is excellent for the muscular endurance of your upper body and core.
To Perform The Modified Tricep Push-Up

Start with making a triangle with your hands beneath your chest.
Bring your knees back far enough, so your hips are lower than your back
Keep your head up.
Then slightly bend your elbows out to the side
Come back up nice and tall

A good goal would be holding this position for 60 seconds. If you find this position taxing, you can modify it by dropping down to your knees and walking your hands forward so that your hips are lower than your back. Once you have mastered the High Plank, you can move on to the low Plank.

10.Dead-bug

Dead Bug

Dead Bug is an excellent exercise for beginners who want to strengthen their core and hip flexors. Start by lying on the floor with your head and back flat.
When Performing The Dead Bug

Position your legs like you are sitting on a chair.
Keep your knees stacked over your hips and your feet flexed towards your shins.
Have your hands positioned like you are in a hold-up.
Make sure to keep your stomach contracted and your low back tight against the floor.
Hold the pose in a static position.

A good goal would be to hold for 60 seconds. Once you have mastered this exercise, you can move on to making the pose more challenging by putting an exercise ball between your legs and holding a medicine ball over your head.

Wall sit VIDEO TUTORIAL

Adjustable Step-Ups VIDEO TUTORIAL

Once you have mastered the basic step, you can be more aggressive and move on to a higher platform.

Adjustable Step BodyWeight Squat

VIDEO TUTORIAL

Tension arm pulls VIDEO TUTORIAL

MODIFIED PUSH UP OFF THE BAR

VIDEO TUTORIAL

Get-ups VIDEO TUTORIAL

Stair Dips VIDEO TUTORIAL

MODIFED Tricep Push-UPS

VIDEO TUTORIAL

High Plank VIDEO TUTORIAL

Dead Bug VIDEO TUTORIAL

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What to Eat Before a Workout

12/7/2022

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Your food choices are dictated by how much time you eat before workout. It would be best if you gave your body enough time to digest whatever you were going to eat. The main goal is to have a source of protein and complex carbohydrates. Protein helps with muscle growth, performance, and recovery. Carbohydrates help fuel your workout.

Learn how to start weight training for beginners Here

If you work out first thing in the morning and have at least a 30-minute window, you want something easily digestible. Start with a single food item and see how it works.

Greek Yogurt
Preworkout drink
Protein Drink
Banana
Almond

If your workout starts within 2 hours. This much time should allow you to eat a larger meal;

Banana and almond butter
Oatmeal with greek yogurt and berries
Protein Smoothie
Hummus and whole wheat crackers
Apples and walnuts
Small sweet potato
Egg and whole wheat toast
Ham and cheese wrap

Coach Chad's
Top Pre-workout food combos

Protein Drink with at least 15 grams of protein and banana
1/2 cup of oats and high-protein greek yogurt of at least 12 grams of protein
Meal Replacement smoothies packed with fruits, vegetables, and 24 grams of protein
Brown rice and beans provide an excellent balance of protein and carbs

Foods You Should Avoid shortly before a workout.

High Fat/Protein foods because they take longer to digest (red meat)
Refined Sugar (soda, sports drinks, sugary coffee) causes your blood sugar to spike, leading to a crash and low energy.

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Building Your Strength: A Beginner's Guide to Starting Weight Training Safely and Effectively

11/14/2022

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Getting fit makes life much more enjoyable, and it's one of the best things you can do for your health. Set yourself up for long-term fitness success with these five simple steps.

How To Prepare the body for exercise

Proper hydration and nutrition are critical for the success of your exercise session. Aim to drink 8 to 20 ounces of water 30 minutes before your session and sip water throughout your workout. Eating something an hour before that is easily digestible will also help with your energy levels.

Learn What To Eat Before A Workout here

Start slow and easy

The last thing you want to do is injure yourself. Taking it slow allows you to listen to your body because you may not realize that you have hidden joint issues. It also gives you time to adapt to the new workload you are putting on your body.

Start with bodyweight exercises

Start with these Top 10 body weight Exercises for beginners

Before adding weights to your exercise program, go with bodyweight exercises for the first 2 to 3 weeks before you go into lifting weights. This will help improve your range of motion. You want to make sure you can move without any issues.

Add weight to your lifting exercises slowly over time

The concept called progressive overload is to make your workouts more challenging over time to place more stress on your muscles and central nervous systems.

Measure Progress

One of the main benefits of strength training is getting stronger. Strength is measured by being able to lift more. But there are a host of other benefits.

Change in body composition. The number on the scale may not change that much, but you can completely transform how your body looks.
Range of Motion. Being able to bend at the knees or have a full range of motion in your hips and shoulders is also a game changer.
Endurance. You will not get as tired quickly and will have more energy.
Wellbeing. Better sleep and mental health are also great benefits of strength training.

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Blog

Benefits of using resistance bands ​

Top 10 RESISTANCE Band ExerciseSfor Beginners

Intro Video to the Importance of Cooling down for Strength Training

Cool Down Exercise Videos and Description

Improve Your Flexibility and Stability with Range of Motion and Balance Exercises Intro Video

Split Stance Hales ​

Arm raises off the bar ​

Boxes

Catch and Release

Moving Bird dog

Upper Body Warm-Up Exercises

Upper body Warm-Up Summary

Lower Body Warm-Up exercise

Lower Body Warm-Up Exercise Summary

Here at my Top 10 Body Weight Exercises For Beginners ​

Wall sit VIDEO TUTORIAL

Adjustable Step-Ups VIDEO TUTORIAL

Adjustable Step BodyWeight Squat

VIDEO TUTORIAL

​Tension arm pulls VIDEO TUTORIAL

MODIFIED PUSH UP OFF THE BAR

VIDEO TUTORIAL

Get-ups ​​VIDEO TUTORIAL

Stair Dips VIDEO TUTORIAL ​

MODIFED Tricep Push-UPS

VIDEO TUTORIAL

High Plank ​​VIDEO TUTORIAL

Dead Bug ​VIDEO TUTORIAL

Coach Chad's Top Pre-workout food combos

Foods You Should Avoid shortly before a workout. ​

How To Prepare the body for exercise

Start slow and easy

Start with bodyweight exercises

Add weight to your lifting exercises slowly over time

Measure Progress

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Benefits of using resistance bands

Top 10 RESISTANCE Band ExerciseS
for Beginners

Split Stance Hales

Arm raises off the bar

Here at my Top 10 Body Weight Exercises For Beginners

Tension arm pulls VIDEO TUTORIAL

Get-ups VIDEO TUTORIAL

Stair Dips VIDEO TUTORIAL

High Plank VIDEO TUTORIAL

Dead Bug VIDEO TUTORIAL

Coach Chad's
Top Pre-workout food combos

Foods You Should Avoid shortly before a workout.