Bored with your Ab routine??? Try this one out, and save your back while your at it!

Stability Ball Plank x 45sec
Stir the Pot x 10r/10L
Side Planks x 30 Sec R/30 Sec L
3 sets

Contralateral Toe Touch x 10r/10L
Rollouts(Wheel or Stability Ball) x 15
Stability Ball Knee Tucks x 15
3 sets





Plank and Stir the Pot : http://www.youtube.com/watch?v=7hnBPlooA-o
Contralateral Toe Touch: http://www.youtube.com/watch?v=-bv5N_6xqqg
Rollouts: http://www.youtube.com/watch?v=QbZs_zjTbRw
Knee Tucks: http://www.youtube.com/watch?v=2y03dkaK1O0&feature=related

WEEKEND HURRICANE WORKOUT!

Even though Hurricane Irene will keep us indoors this weekend, there is no reason why we can't get a workout in. Below is a basic workout you can do in your home with no equipment necessary.



Reverse Lunges w/ Arms Overhead x 15R/15L
T-Pushups x 10R/10L
Hip Extensions w/ Feet on Chair x 25
Opposite Arm/Leg Superman x 15/15
Close Grip Pushup x 20
Side lying Oblique Plank x 45 Sec each side
Squat Step Outs x 25

2 Sets


Single Leg Burpees x 8/8
Tricep Dips x 20
Russian Twists x 20/20
Squat Jumps x 20
Plank x 1 min
V-Ups x 20

2 Sets

ENJOY! Post on Facebook if you have any questions!

Benefits of Swimming

Swimming is a great cardiovascular exercise that burns tons of calories! It is a low impact, joint-friendly modality of exercise that can add variety and a sure boost of metabolism to any weight-loss program. Anywhere from 500-650 calories/hour can be burned from swimming depending on how efficiently you swim, the intensity that you swim at, and how much body-fat you have. Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Before a dry-land workout, you can use the pool for a warm-up session. Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.
Swimming can also be a form of meditation that helps relax the mind and take you away from the stresses of work, school, or everyday life. It leaves you feeling refreshed and with a sense of well-being.
Swimming can be a great aerobic alternative if you are injured, or suffering from certain chronic illnesses such as arthritis, protecting the joints from stress and strain. It is also a great way to beat the summer heat and spend some time with the family!



Matthew Fender MS, CSCS, USAW, FMS I &II
Bodyology Personal Training

The TRX Suspension System was created by the company Fitness Anywhere. Yes, the name is fitting for the products they produce because they can be used anywhere. I personally take my TRX everywhere with me. I attach it to trees, doors, and light post. In combination with the natural surroundings (stairs, hills, benches) it makes for the perfect workout. Above is a picture of one of my recent workouts in Spain. If you have any photos of yourself exercising in unique environments, please share by posting on The Bodyology Facebook Page

Fitness anywhere should be a part of our mindset as well. You do not have to be in the gym to get a solid workout. There are plenty of outdoor areas which provide more than enough tools to work up a sweat. Parks, playgrounds, trails, and hills are to name a few. Pushups, squats, lunges, pull-ups and burpees can be done anywhere, so go out side while the weather is still nice. Get creative and try something new. There is no reason to make excuses not to workout. If you need ideas or suggestions, don't hesitate to ask us on our Facebook Page

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7 Snack-Smart Guidelines | Eat This, Not That

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9 Strange But True Health Tips

Yo, Adrian

TRX Kickstart was featured on Daily Candy this week! Check out the article and stop by the Art Museum on Tuesday and Thursday Mornings @ 6:30am to KickStart your day with a great workout!





Yo, Adrian