Tag Archives: toning

5-Minute Workout:
 Bicep Curls with a Band

January 1, 2014 by
Photography by Bill Sitzmann

Bicep curls are a great routine for building the upper body strength necessary for everyday lifting. An added bonus? They also help fight against the muscle degeneration that can be a byproduct of too much inactivity. Combine this exercise with the five-minute band walk for a simple routine with a band.

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Exercise

  1. Stand on the band with your feet shoulder-width apart. Hold the ends of the band at your hips.
  2. Keeping your elbows tucked in at your sides, curl your forearms to your shoulders. Return to starting position.
  3. Do up to 10 repetitions of three sets (30 reps) with a 30-second break between each set.

Zander Koch is owner of Zander’s Personal Training. For more information www.zanderspersonaltraining.com.

 

5-Minute Workout: 
Counter Pushups

November 24, 2013 by
Photography by Bill Sitzmann

Have a few minutes in the kitchen to tone your chest, triceps, and core? Great! All you need is a counter for this exercise (or, if you’re at your office, you can use the edge of your desk).

Setup & Starting Position

Put hands on a counter shoulder-width apart. Walk your feet back until your weight can shift to your toes and your shoulders are directly above your hands. You want a straight body line from your heels to your shoulders.

step-1

 Exercise

  1. While keeping your elbows close to your sides, lower your body as far as you can, bringing your chest toward your hands. (Make sure your abs are tight!)
  2. Once you are all the way down, press away from the counter back to the starting position.
  3. Repeat for 3 sets of 15-20 pushups.

step-2

Sarah Egan, BS, CPT, HKC, CES, is the Personal Training Department Head with Nebraska Elite Sports & Fitness Complex. For more information, visit 2b-elite.com.