5 Exercises to Tone & Strengthen Legs

One of the first things I learned after retiring from gymnastics, was that if I wanted to relieve/combat knee pain, I had to strengthen my quads.  I added strength training to my workouts, and started to see a huge difference in my running. I was able to run for longer periods of time without the shooting knee pain.

Here are some of my favorite leg exercises to strengthen your quads, hamstrings, thighs, and glutes. We do these exercises regularly in our K-Fit Experience class at Studio K-Fit.

Perform 10 reps of each exercise, and repeat. Start with your Left leg the first round.

#1: Squat Jumps with Toe Touch (works those inner thighs!)

Make sure toes are facing forward; when you jump push your hips forward to engage your glutes; touch toes together and land back on feet.

#2: Single Leg Deadlift

Stand on your left leg, holding 10 lbs weights by your sides; keeping a soft knee (slightly bent) and your chest up, lean forward and touch a step or chair with your weights (you should feel the pull in your hamstring). Stand back up, then repeat. *Remember to switch legs the second round.

#3: Single Leg Squat 

Using a chair or elevated step, keep your left foot planted on the ground and sit back onto the chair. Stand back up and squeeze your glutes pushing your hips all the way forward. Switch legs second round.

#4: Forward Lunge

Make sure to keep your shoulders back, and your front knee at a 90 degree angle.

#5: Elevated Backward Lunge

First round: Place your right foot up on the step, left foot is on the ground. Perform a lunge, making sure your front knee is at a 90 degree angle. Switch legs second round.

 

*For best results, perform this set at least twice a week. As always, consult a doctor before starting any exercise program.

Don’t forget to “Like” Mrs K-Fit on Facebook to stay updated with new workouts each week!

4 Minutes to Flat Abs

4 minutes to flat abs

 

Hi there!

Welcome back 🙂

Today I’m bringing you a quick, 4-minute ab circuit that you can do at home! In our K-Fit Experience class, I create a new ab workout each week that has been dubbed, “Angie’s Abs” because I always like to throw in an element of surprise.

In class, we perform our ab circuit after completing 4 rounds of vigorous cardio (rowing) and strength training. There can be a misconception that working your abs everyday will make them flat…however, the SECRET to flat abs is cardio + clean nutrition. In order for that six-pack to emerge, you have to burn through the fat layer…which can only be done by spiking up your heart-rate (think running, rowing, or cycling).

Let’s get to it…

Perform each exercise for 30 seconds each. Complete 2 rounds. For best results, try to do the circuit 3 times weekly after your favorite cardio.

#1: Crossover Reach

#2: Butt Lift 

Butt Lift

#3: Reach and Tuck 

#4: Oblique Dips

 

Don’t forget to “Like” Mrs K-Fit on Facebook to stay updated with new workouts each week!

 

 

 

*BE SURE TO CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM.

4 Exercises for Tight and Toned Arms

4 exercises for

Happy Friday!

Or as I like to call it, #FitnessFriday!


 

“I want tight and toned arms…like Angie’s.”

This is the statement we hear most from our clients. Ironically, when I was growing up, it was the part of my body that I liked least. When I was 12 years old, I was the only one out of my girlfriends who had muscular arms. To me, I didn’t see this as desirable…I saw it as different.

But, as I got older, I started to embrace my physical strength and use it to my advantage. Today, I work on maintaining my toned arms.. the same arms that once had to perform cartwheels and back-handsprings every day!

If I had to pick just ONE upper body exercise to do every day…it would be the push-up. Push-ups are one of the most complete upper body exercises worth mastering. Push-ups engage your chest, shoulders, triceps, and core.

When I have a new client come in, one of the first things we do is go over the proper form for a push-up. Since I learned how to do this exercise so young, I often forget that many people did not receive the same education.

When doing a push-up, it’s important to remember:

  • Keep head aligned with torso
  • Keep your shoulders above your hands
  • Keep feet shoulder width apart
  • Keep pressure on outside of your hands
  • Keep core engaged and hips neutral (not too high, not too low)
  • Use a controlled tempo: 3 count down; 1 count up

I’ve put together 4 of my favorite upper body exercises, that are guaranteed to tighten and tone your arms!

Let’s get started…


Equipment needed:

#1: Tricep Arm Circles

trciep extension

  • Extend arms back, keeping elbows straight, and perform little circles with your arms.

#2: Tricep Kick-backs

  • Starting with your arms extended; bend at your elbow so your arm is at a 90 degree angle; then extend them back out; repeat.

#3: Tricep Dips

  • Hold onto a sturdy platform and extend your feet out in front of you. Make sure your hips aren’t too far from the platform. Bend at your elbows, but you don’t need to go too low in order to engage the triceps.

#4: Moving Plank with a Push-Up

  • Start on your elbows in a plank position; push up onto your hands, and then perform a push-up. Repeat.

 

Ok–now it’s your turn.  Try 2 rounds of the set and let me know what you think below.

For best results, try to do it twice weekly.

 

 

*Be sure to check with your doctor before starting any exercise program.