Full Body Workout


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All these exercises can be performed at home with minimal equipment. A few dumb bells or 2 one gallon bottles of water as resistance or exercise bands.  These workouts should last no longer than 10 to 20 minutes (30 max) if fat loss is your goal, short and sweet is best. For maximum benefits do these 3 x a week at least!

Full Body (beginner) Do 15 reps per exercise, 3 sets of each without resting. Work your way up to using water bottles or bands if you need to.

 

1. Modified Push up’s, (on knees)
2. DB Rows (two Hands) Bend over slightly and pull elbows back. (these are called flys)
3. Body weight Squats (pretend to sit down, but don’t)
4. Basic crunch
5. Modified jumping jacks.

 

 

Full Body (advanced) Start with water bottles and work your way up to dumb bells.

 

 

1. Squats
2. Lunges (15 each leg)
3. Fly’s
4. Rows
5. Push up
6. Burpies (jumping and reaching)
7. Push buns up while lying on back.
8. Legs under buns and lift legs.

 

Arms

1. Single Arm Extension: Grab any form of resistance bend your arm behind your head and return it to the straight position. Be sure once you pick a position to start from your elbow remains fixed. 15 to 20 reps each arm.

2. Double Arm Extension: The same as above except now you are using Two Arms instead of one. You can perform either of these exercises standing or seated. What determines your body position is how much weight you are using.

3. Bench Dips: Place both hands on your bench or whatever your using to hold your body up , walk your legs out to your desired level of work load, remember the further your legs are away from your body the greater the resistance will become. Once your feet are set descend slowly until your arms are at 90 degrees push through the bench return to your starting position. Repeat 15 times

4.Close grip Pushups: From your feet or from the modified position (on your knees) place your hands about thumb apart. Rotate your shoulders so your arms are parallel to your body (places more emphasis on Triceps, versus the chest doing more of the work) slowly descend up and down to your desired rep range.

Clarence Ferguson is a certified personal trainer. You can contact him at http://www.imwithcman.com
blog : www.realtalkcf.wordpress.com or 602-615-8019
Clarence Ferguson RTSM
Fysiques By Ferguson LLC


Work Out Your Behind


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Keep your rear end high and tight with these super simple exercises. No gym necessary.

Tone Your Buns

1. Hip Extension: From the floor (and on your back)  plant your feet firmly in the ground.  Raise your hips up and down squeezing the butt muscles at the top of the movement. Repeat 15 times.

2. Standing Hip Extension: Stand up as  straight as possible then take your straight leg and lift it behind you in a slow controlled manner squeezing your muscles all the way up and back down. Repeat 15 times on each leg.

3. Mule Kicks: From  the floor in a four point stance (on your hands and knees)  Bring your bent leg up toward the sky and down in a  controlled fashion; first do the exercise with a bent knee then do it with a straight leg. Repeat 15 times with each leg.

4. Squats: To make the glutes more dominant in this exercise, it’s important to really push your bottom out as you start to descend, if you’re too shallow (or don’t push your hips out) your quads take over. 3 to 15 reps should do the trick.  Again, slow and in control  squeezing at the top.
Courtesy of Clarence Ferguson.

Low Back Relief


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There are a few things you can do to maintain a healthy back and prevent low back pain:

1)  While standing, start by taking your thighs back a little, then gently tuck your tailbone towards the floor.  Don’t overtuck, but with a little adjustment, you should have a natural curve and some length in your lumbar spine.

2)  While standing, bend over and bend the knees a lot.  Place your hands on the outside of your shins/calves (side of the leg) and press firmly in with your hands while you press the inner thighs out. This is called “Shins In, Thighs Out”.  Try this a few times a day to create space in the low back.

3)  Partner stretch or counter stretch.  Stand face to face with a friend or spouse.  Grab each others’ wrists and back up with your feet keeping them hips width apart.  Begin to bend your knees and take your hips back.  As you pull gently on your buddy’s wrists, you’ll get a nice side and back stretch.  Keep the low belly drawing inward while doing this partner pose.  If you don’t have a partner, use a solid surface like a counter or wall to hold onto while you step back, widen the knees, bend the knees and pull the hips backward.  Again, keep the core drawing in.

Instruction by Lisa Kneller, yoga instructor.

Website:  http://www.healthwiseholyyoga.com

Fix Flabby Arms


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Fix Flabby Arms

Don’t let the back of your arms continue waving after you have stopped! Personal trainer Clarence Ferguson has a few super simple exercises you can do to prevent the on going wave.
Anything that extends the arm or lengthens it is a tricep exercise. With that in mind here we go!
1. Single arm extension: Grab any form of resistance bend your arm and return it too the straight position. Be sure  once you pick a position to start from, your elbow remains fixed. 15 to 20 reps each arm.

2. Double arm extension: The same as above except now you are using two arms instead of one. You can perform either of these exercises standing or seated. What determines your body position is how much weight you are using.

3. Bench dips: Place both hands on your bench or whatever your using to hold your body up , walk your legs out to your desired level of work load, remember the further your legs are away from your body the greater the resistance will become. Once your feet are set descend slowly until your arms are at 90 degrees push up and return to your starting position. Repeat 15 times

4.Close grip push ups: From your feet or from the modified position (on your knees) place your hands about thumb apart . Rotate your shoulders so your arms are parallel to your body (places more emphasis on triceps, versus the chest doing more of the work) slowly descend up and down to your desired rep range.

Do 15 to 20 reps  in sets of 3. You can make it a circut so you won’t tire as easily.

Clarence Ferguson

Check out Clarenc’s website http://www.imwithcman.com/
and here his blog : http://www.realtalkcf.wordpress.com/ for more great tips and inspiration.