Tag Archives: total body workout

Class Highlight: Total Body Strength & Toning

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Total Body Strength & Toning

Kathleen Parker

Leader Kathleen Parker

Lean muscle mass cannot be maintained or increased with aerobic training alone. Without strength training, an adult will lose approximately 1% of their lean muscle mass per year after the age of 30!!

INCREASE LEAN MUSCLE MASS AND YOU WILL BURN MORE CALORIES NATURALLY, 24 HOURS A DAY.

TOTAL BODY STRENGTH AND TONING is set in beautiful Rollingwood Park under a shaded pavilion. This class focuses on strengthening the entire body through low impact exercises using weights, resistance bands and of course, bodyweight.

Though it is low impact, we move at a fast pace with little rest to challenge you, and increase lean muscle!

IMG_0971Many women miss out on the incredible benefits that strength training has to offer. If one of your health goals is weight management, strength training is the key that can unlock your potential for the strong, lean and healthy body you dream of. If this is your goal, I would love for you to come try out this 45 minute class.

The biggest impact on weight loss or weight maintenance is a revved up metabolism. Strength training increases the amount of lean muscle on your body, and lean muscle mass requires more calories both during exercise and throughout the rest of your day. Muscle also requires energy in the form of calories to maintain itself—unlike fat, which requires almost no calories to exist.

Strength training has SO many more benefits for women, including the following:

-Increased bone density
-Increased tendon and ligament strength
-Improved joint function
-Reduced potential for injury
-Better balance
-Increased overall metabolic function—especially at rest
-Improved overall health and well being!

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I hope you can join me to try out TOTAL BODY STRENGTH AND TONING! Getting under the weights has changed my body and my life!
It was through strength training that I have changed my own body. I feel stronger now than when I was 30 — or even 20.

Plus, life is so much more FUN WHEN YOU ARE STRONG!

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The Perfect Addition to your Winter Fitness Routine

iGnite Cardio Kickboxing

by Molly Daniels

by Molly Daniels

Let’s be honest, winter weather isn’t always the most inspiring for getting out of the house for a workout.  Especially when you’re wanting a solid, heart-pumping workout — going for a long run in the cold isn’t always at the top of your list!  That’s why I love Cardio Kickboxing in the winter.

I love Cardio Kickboxing because it is different from any other class I teach, it is constant high-energy, it makes me sore in different areas of my body, and it’s a change! In order to see change in our bodies, it is important to mix things up — and that’s exactly what I like to do with Cardio Kickboxing.

I love that this class incorporates a different style of workout into my weekly routine — it gets my heart rate up, is energetic and allows me to get out any frustrations I have left over from the week.  Each class works my full body, using everything from speed bag exercises to jabs and kicks.  I love to remind my class participants that just some of the amazing benefits of kickboxing include:

  • Toning your Entire Body: Kickboxing forces you to engage all the muscle groups in your body, helping you stay injury-free.  If you do your punches and kicks correctly (and I help you do that!), they require intense core stability — allowing you to get  an amazing core workout throughout the whole class.  And as we all know, when you have a strong core (abdominals and lower back), everything in life is easier 🙂
  • Improved Balance and Coordination:  People often forget to practice balance in their workouts, so it’s the first thing to go.  In kickboxing, we are oftentimes balancing on one leg when kicking the other in three or more different directions, giving you a constant challenge for your body’s balance and coordination.
  • Improved Cardio Endurance: Kickboxing keeps your heart rate elevated throughout the entire hour because there are very little breaks!

But what do we do in class exactly?  A few of my favorite moves to incorporate are:

  • Speed bag drills
  • Punches galore: (with and without weights), including jabs, cross-body jabs, uppercuts and hooks
  • Around the world kicks
  • Roundhouse kicks
  • Side shuffle kickboxing combinations… and more!

Getting bored with your routine or just can’t get yourself excited to work out in the cold?  Come join me at Cardio Kickboxing and give one of my favorite styles of exercise a try 🙂 You’ll be “hooked!”


Molly Daniels teaches Cardio Kickboxing weekly in Austin, Thursdays at 9:30am at Synergy Dance Studio.  

iGnite Cardio KIckboxing

iGnite Cardio KIckboxing

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iGnite Simple 7 Park Workout

“Simple 7” Total Body, Body Weight Circuit in the Park

Even though school has started, having a quick and simple total body, body weight workout that can be done at the park while the kiddos are playing is always handy to have in your back pocket. Having recently moved to San Diego, iGnite Founder Neissa Springmann, shows us just how simple that circuit can be in beautiful Mission Bay Park.   All you need is a bench and some playground bars…and a bay breeze doesn’t hurt either!

Following a 3-5 minute warm-up (brisk power walk or jogging,  jumping jacks, jump rope — anything to get your heart rate up and body warm), perform a set of 10-20 reps per exercise and repeat the circuit 2-3 times.

1) Squats / Squat Jumps

Squats: iGnite Simple 7 Park WorkoutComplete 10- 20 reps

Benefits: Strengthens the glutes, hamstrings and quadriceps.  When adding a jump, the core and calves are strengthened.

Steps:

  1. Either place your hands behind your head with your arms at a 90 degree angle by your waist, or with gently place your hands on the back of a chair
  2. Stand with feet hip-width distance apart (6-12 inches)
  3. Squat, while keeping weight in the heels, eyes forward and chest open. Lift your toes while squatting to keep your weight in your heels. I like to have a bench under me, as I try to tap my glutes on it.  This way I know I’m not cheating my glutes and hamstrings!
  4. Stand and firm your glutes.
  5. * Bonus Upgrade* iGnite Your Exercise: Add a jump at the top of your squat for a squat jump to add more of a cardiovascular and explosive component.
  • Important note on form:  To protect your knees, keep your weight in your heels. While squatting, avoid allowing your knees to come together and keep them at a hip-width distance apart.

2) Push Ups

Push Ups: iGnite Simple 7 Park WorkoutComplete 10 – 20 reps

Benefits: Strengthens chest, arms and core

Steps:

  1. Position arms wide at a 90 degree angle
  2. With control, lower your chest between your ams, tightening your core and firming your glutes to protect your lower back, and look 6 inches in front of you to keep the neck in neutral alignment (do not allow your head to droop).
  3. To decrease difficulty, drop to knees.

3) Split Squats

Split Squats: iGnite Simple 7 Park WorkoutComplete 10 – 20 reps per leg

Benefits: Improves core strength and balance, as well as agility because it isolating legs; strengthens the quadriceps, glutes and hamstrings; Reduces risk of injury by minimizing strength and muscular differences between your left and right side

Steps:

  1. Elevate one foot on a step or bench behind you.
  2. As you lunge and bend your front leg to a 90 degree angle, focus on moving your torso up and down, not pushing it forward. Keep your weight balanced evenly through your front foot and press into the floor with your front heel to come back up to the start position, which works and tones more lower-body muscle
  3. Do not lean forward or let your front knee extend past your front toe.

4).  Assisted Pull-Ups

Assisted Pull Ups: iGnite Simple 7 Park WorkoutComplete 10-20 reps

Benefits:  Strengthens all of the back:  latisimus dorsi, rhomboids;  Strengthens all upper body and core:  chest, biceps, triceps, shoulders

Steps:

  1. Find a low bar and walk your body carefully underneath it.
  2. Grab the bar with an overhand grip, keeping your core tight and your body straight (no sagging).
  3. Draw your shoulders away from your ears, engage your glutes and core, and slowly pull your chest up to the bar, engaging your back muscles.
  4. Slow and with control, lower down.  Going slow is more difficult, but it’s more effective and safe!

5). Step Ups

Step Ups: iGnite Simple 7 Park WorkoutComplete 10-20 reps per leg

Benefits:  Strengthens glutes, quadriceps, hamstrings and core

Steps:

  1. Place one foot entirely on a bench (letting your heel hang off de-emphasizes the glutes, quadriceps and hamstrings and can cause injury to your knee!)
  2. With athletic arms, a tall and upright posture, abs engaged and eyes forward, press through the whole foot of the standing leg.  With power, lift the opposite leg to a 90 degree angle.
  3. With steady ease and control, lower the lifted leg to softly touch the ground.
  • Important note:  If you have weak quads, hamstrings, glutes or knees, find a shorter bench. Your leg length will determine how tall the bench should be.  Ideally, you want the leg that is on the bench to be at or below a 90 degree angle.   An angle more than 90 degrees can lead to knee injury and does not benefit the hamstrings, glutes or quads.

6) Tricep Dips

Tricep Dips: iGnite Simple 7 Park WorkoutComplete 10- 20 reps

Benefit:  Strengthens triceps

Steps:

  1. Place your palms, fingers facing forward, on the edge of a bench or chair
  2. Sit up tall with straight arms, eyes forward, shoulders down and back, chest out, elbows squeezed in tightly and glutes off of the chair (glutes ≤3 inches from the edge at all times)
  3. Slowly bend your arms (no more than 90 degrees)
  4. Slowly press up to straight arm position and repeat
  5. *Bonus Upgrade*  For a more advanced dip, position your legs straight or keep one leg lifted and straight while the other leg remains bent.

Important notes:

  • Avoid tricep dips if you have a shoulder injury
  • Never dip beyond a 90 degree angle. This places negative strain on the shoulder, increasing risk of injury.
  • Be cautious if dipping on rolling or swivel chairs. An ideal dip setting is on a secure and non-mobile bench or chair. If dipping on a rolling chair, place the chair on carpet and in a secure location, preventing chair movement while dipping.

7). Superman Low Back Extensions

Superman Low Back Extensions: iGnite Simple 7 Park WorkoutComplete 10-20 reps

Benefits: Primarily strengthens the lower back,  increases back flexility and stretches the hip flexors.  Indirectly strengthens the glutes.

Steps:

  1. Lying on your stomach, bring your arms to a 90 degree angle
  2. Draw shoulders down the back, firm glutes and lengthen legs
  3. With your gaze at the ground and never up, slowly lift and lower the upper body and lower body
  • Important note:  Avoid a jerking or balistic movement as this is counterproductive and can cause injury to your lower back and neck.
iGnite San Diego Coming Soon

Be on the lookout for iGnite San Diego to be starting soon!


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