Tag Archives: equipment

3-Step, At Home Total Body Workout

This 3-step total body workout is quick, cardiovascular, appropriate for all fitness levels and requires little or no equipment. It’s a fantastic and easy-to-remember routine to do at home.

Jill Watts

Exercises demonstrated by iGnite Leader Jill Watts

Perform each set of exercises between 1 and 3 times (depending on your fitness level), resting 30 seconds or more between each set.

3-Step Total Body Workout

Step #1: Jumping Rope    Up to 1 minute

  • Look forward and stay light on your toes with bent knees
  • Avoid landing on your heals or with your legs locked, which causes jarring and can lead to a back or knee injury
Jumping Jack

Equipment free option: jumping jack

Low-Impact Jumping Jack

Low-Impact option: low-impact jumping jack

Step #2: Squat    Set of 10-20

  • Either place hands behind the head, arms at a 90 degree angle by waist or with hands gently placed on the back of a chair.
  • Stand with feet hip-width distance apart (6-12 inches)
  • Squat, while keeping weight in the heels, eyes forward and chest open. Lift your toes while squatting to keep weight in heels.
  • Stand and firm your glutes.
  • Safety Tips: To protect the knees, keep weight in the heels. While squatting, avoid knees coming together and keep them at a hip-width distance apart.

Step #3: Push Up  Female: *5-15 reps; Male: *10-20 reps

*Depending on fitness level: your last rep should be a struggle, but not such a struggle that you compromise good form.

  • Position arms wide at a 90 degree angle, chest stretches between arms, tighten core and firm your glutes to protect the lower back and look at the tip of your mat (don’t allow your head to droop).
  • To protect the shoulder and maintain the integrity of a pushup, keep the pace slow as you move up and down and do not exceed a 90 degree angle in your elbows. If your lower back is tender and you’re unable to keep a plank position, lift your hips.
Modification: drop to your knees

Modification: drop to your knees

 

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Take a Dip! Swimming 101 with Sha

iGnite Swimming Instructor Sha Klatt

iGnite Swimming Instructor Sha Klatt

Swimming is a fantastic mode of exercise, so why do so few of us choose it as our method of staying active? Here to demystify swimming for fitness is Sha Klatt, iGnite leader and swimming instructor. “Swimming does it all,” Sha says. “It gives you a full-body workout, increases your aerobic capacity and strength and builds long, lean muscles. With zero impact on your joints, it is perfect for all fitness levels.”

What do you need to get started? Sha gives the low-down on swim gear.

  1. An athletic swimsuit. “They tend to run small, so don’t be surprised if you’re wearing a bigger size than usual. It should feel snug, but comfortable.” 
  2. Goggles. “I personally love the Tyr Nest Pro, and petit women may prefer a junior size. Another great pair specifically made for a woman’s face is View, which are very popular among the iGnite swimmers.”
  3. Cap. “A silicon cap will keep the water out better and off of your hair, but stretchy knit caps are also comfortable.”
  4. Pool. “I love the outdoor & heated facilities at the J where iGnite swimming classes are held. I also encourage everyone to get out and experience the beauty of the individual pools around the city!”   In Austin? Find a pool near you. 

Don’t have any gear? Sha brings extra caps and goggles to all iGnite swimming classes. Lane Four Swim Shop in Austin also has a store-full of swimming equipment year-round.

You’re in the water, now what? As a starting point, Sha recommends trying this basic workout:

  • 10 minute warm-up: swim a variety of strokes slowly with long, stretched out strokes
  • 15 minutes on a kick board
  • 15 minutes with arms only
  • 15 minutes swimming faster, stronger and harder to build endurance and lung power
  • 10 minute warm down of slow, long streched-out strokes and nice, easy kicks

Meet Sha at the pool every Tuesday & Thursday!

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