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Videos, Articles & Expert Advice

Clean and Press

12/16/2014

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Clean and Press

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Kettlebell Series: Upright Row

12/5/2014

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The Upright Row
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Kettlebell Series: Renegade Row

12/1/2014

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Renegade Row
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What it works: Upper Back Muscles


Tips to Remember: Keep body squared up and focus on using your back muscles to lift the kettlebell

Recommended Reps: 3 sets of 12. Make sure to do the same amount on each side

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For more information on this exercise, or for information on training with one of our Certified Personal Trainers, give us a call at 901-522-1559!
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Kettlebell Series: Back Lunge with Shoulder Press

11/21/2014

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BACK LUNGE WITH SHOULDER PRESS
What it works: Shoulder, Glutes, Quadriceps
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Tips to Remember: Place kettlebell in the opposite hand of the foot stepping back. Press weight up as you step forward. 

Recommended Reps: 3 sets of 12 on each side. 
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For more information on training with one of our Certified Personal Trainers, or for more information on our Kettlebell Series, give us a call at 901-522-1559!
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Kettlebell Series: Plie Squat

11/17/2014

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It's week two of our Kettlebell Series! For our third exercise we are focusing on those glutes and inner thighs with the Plie Squat!
 
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Kettlebell Series: Single Leg Dead Lift

11/14/2014

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Single Leg Dead Lift

Are you keeping up with our Kettlebell Series? If so, check out our second exercise this week, the single leg dead lift!  
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Kettlebell Series: The Kettlebell Swing

11/10/2014

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We are starting a new series and adding it to our Exercise of the Week blog posts! Each week for 5 weeks, we will share two exercises you can do with the kettlebell! These posts will include information on what muscles the exercise works, tips to consider, and recommended reps, so what are you waiting for...get up and try the first exercise, the kettlebell swing!
 
What it works: Glutes, Hamstrings, and Quads
Added Bonus- Cardio 
Tips to Remember: Keep your chest up, Use your hips/lower body, your arms are just there to hold the kettlebell. 
Recommended Reps: 3 rounds of 20-25 or set a time goal (30 seconds, 1 min, etc.)

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Exercise of the Week: TRX Inverted Row

10/3/2014

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If you haven't ever tried the TRX bands, here is a great way to build your body weight strength. This exercise works your back and biceps.
Tips: 1. Start with your arms straight and your body in a straight line, then pull yourself towards the band using your back letting your elbows meet your sides. 

2. The farther away your feet are from you, the harder it is.

3. A harder progression of this exercise would be with your feet elevated and your body parallel to the floor. 

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Exercise of the Week: Close Grip Dumbbell Chest Press

9/29/2014

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Just like last week, we are focusing on chest and triceps for our exercise of the week, the Close Grip Dumbbell Chest Press.  
Tips: On a flat bench, place the dumbbells together right above your chest.  Keeping this dumbbells together press them up until your elbows are straight and come back down. Repeat.

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Exercise of the Week: Dumbell Floor Press

9/22/2014

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Here is our exercise of the week, the Dumbbell Floor Press.  Check out our tips below so you can get the most out of this exercise!
What it Works: Mostly chest with a little shoulders and triceps


Tips:  

1. Keep your elbows slightly tucked but not so much that they touch your sides.  
2. Press the dumbbells up and then slowly lower them back down until your arms are touching the ground.

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Exercise of the Week: Barbell Row

9/19/2014

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This week, we chose the barbell row as our exercise of the week! We know it's Friday...so we figured you could try this over the weekend!

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Exercise of the Week: Doorway Pec Stretch

9/8/2014

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Flexibility is an important part of any exercise program and stretching should be included at the end of every workout. 

What does this stretch: Pectoral muscles

Start by facing the wall that your arm is pressed against.  Take a turn away from your arm and the wall to get a deep stretch.  See photos below...

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Exercise of the Week: Goblet Squat

9/3/2014

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This week, we are featuring
the Goblet Squat

What it Works: quads, glutes, and hamstrings


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Exercise of the Week: Bird Dog

8/27/2014

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Bird Dog

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Stephanie is demonstrating our exercise of the week, Bird Dog.  

What it Works: glutes, hamstrings, spinal erectors & abs (TVA)


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Exercise of the Week: One Arm Cable Row

8/19/2014

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Standing One Arm Cable Row
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What it Works: Back of shoulders and back (specifics if you want them-- Rhomboids, trapezius, and latissimus dorsi)


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