Fit2Go Personal Training

Muscles Targeted: Abs

How to Perform:

Starting Position: Hold a side plank with knees or toes on the floor, top hand extended up to the sky.

Step 1: keeping your hips lifted, start to rotate your hips and top hand until your hand is underneath of your body. Think about a big scooping motion, keeping distance between your arm and your body.

Step 2: Rotate top hand and hips back to a side plank and repeat.

Muscles Targeted: Abs
**mini band and dumbbells optional

How to Perform:

Starting Position: Lay flat on your back, core engaged, miniband around both legs mid-calf.

Step 1: keeping your abs braced and back flat to the floor, lift your legs straight up until they’re 90 degrees to the floor. Keep tension on your band with legs hip width distance apart.

Step 2: Lower legs back down until they’re hovering above the floor, then repeat lift. Option to add a chest press - hold dumbbells mid-chest with your palms facing your feet, goalpost your arms out and drive them up, resisting on the way down.

Muscles Targeted: Abs

How to Perform:

Starting Position: Plank on your hands and toes, placing your hands directly under your shoulders. Lift your hips in line with your shoulders to reduce pressure on your lower back.

Step 1: keeping your abs braced and glutes engaged, come down to your forearms.

Step 2: Push back up to your hands and repeat down and up, alternating which hand you push up and come down on, and keeping hips square to reduce rocking from side to side.

Follow along as we put together all of the exercises we demo'd this week into a 10 minute workout!

Exercise #1: Banded Single Leg Good Morning
Exercise #2: Banded Seated Row
Exercise #3: Alternating Dumbbell Curl
Exercise #4: Weighted Hip Thrust

-Coach Blake

Muscles Targeted: Glutes, Hamstrings

How to Perform:
Starting Position: lie on your back on the floor with your knees bent at 90 degrees and feet flat on the floor. Place a dumbbell across your hip crease. Make sure the dumbbell is not on your stomach.

Step 1: drive your heels down into the floor to bridge your hips up. Tuck your hips under and squeeze your butt. At the top of the movement you should be in a straight line from knee to shoulder.

Step 2: slowly lower your hips back to the ground to the starting position.

-Coach Blake

Muscles Targeted: Biceps

How to Perform:
Starting Position: Door Anchored low just above or below the bottom hinge. Face away from the door with arms straight and slightly behind you. Staggered stance- straight back, no arch or rounding in back. Abs pulled down and tight. Palms facing forward.

Step 1: Curl both arms at the same time, bending just at the elbow. Keep the elbow locked at the side and bend at the forearm only until palms come up to chest.

Step 2: Straighten arms back down so they are straight, slightly behind you and palms facing forward.

-Coach Krista

Muscles Targeted: Biceps

How to Perform:
Starting Position: stand with a hip-width stance. Hold the dumbbells by your side with palms forward. Stand long and tall with eyes straight forward.

Step 1: keeping your elbows still and by your side, curl the weight up to your shoulder.

Step 2: slowly lower the weight back to the starting position. Repeat by alternating arms.

-Coach Blake

Muscles Targeted: Back

How to Perform:
Starting Position: Stand on your band feet hip width distance apart. You want to sit your hips back behind you like you’re going to do a deadlift, keeping a flat back parallel to the ground. Make sure your arms are straight down to the ground perpendicular to the floor with a band in each hand and no slack on your band. If you are short, you will need to grab the band by the cavas piece where the weight is labeled instead of the handles, this is fine.

Step 1: Row your arms straight up so your elbows are bent at 90 degrees at your sides and your tricep part of your arm is now parallel with your back and also the floor.

Step 2: Return to starting position with arms straight down at your sides.

-Coach Krista

How to Perform:
Starting Position: Sit on the floor with your legs straight, knees slightly bent. Wrap the tubing around your feet while holding the handles. Sit up tall with your chest proud and eyes straight forward. No slouching.

Step 1: initiate by driving the elbows back and pinching your shoulder blades together. Pause for one second and hold the contraction

Step 2: slowly lower the band back to the starting position

-Coach Blake

Muscles Targeted: Back

Door Anchor placement: anchored down low below bottom hinge.

How to Perform:
Starting Position: Sit on the floor with legs straight out in front of you grasping both handles with palms facing inward facing each other. Sit up nice and straight- do not round your back forward or arch it back. Make sure you are sitting far enough from the door that your bands are pulled taut and there is no slack in the bands.

Step 1: Pull the bands straight back so your arms end with your palms beside your mid-chest and your elbows are bent at 90 degrees. Do not pull the arms up or down as you are rowing, row straight back.

Step 2: Return your arms straight out in front of you to the starting position.

-Coach Krista

Muscles Targeted: Biceps

Door Anchor placement: anchored down low, below the bottom hinge. Connect both sides of the band to 1 handle.

How to Perform:
Starting Position: Standing feet hip width distance apart. Stand back far enough so the band is pulled taut with no slack. Slight bend in knees. Arm extended straight out in front holding handle with palm facing up.

Step 1: Keep the elbow locked in position and just bend at the elbow curling the palm toward the shoulder.

Step 2: Return the arm straight out in front of you to your starting position.

-Coach Krista

Muscles Targeted: Glutes, Hamstrings

How to Perform:
Starting Position: place the tubing under your mid-foot. Bring the handles up to the outside of your shoulders.balance on the leg that's standing on the band.

Step 1: keeping your abs braced and back straight, slowly tip over at the hip until you feel a slight stretch in the back of your leg. Keep your shin mostly vertical.

Step 2: Push the floor away to extend back up to the starting position.

-Coach Blake