All Entries For strength training

4 Push-Up Modifications You Can Try Today


Struggling to master a full push-up? You aren't alone. Push-ups are a great exercise that engages almost every muscle in your body, but they aren't exactly easy to do! The good news is there are several modifications you can use while you are building up into a full one. In this video I'll show you 4 easy ways to modify a push-up (shown from easiest to most challenging) to help you progress and build the strength and stamina you need to finally master a full push-up on your toes.
 
Here are the specific modifications we cover in the video, along with my reps/set recommendations for each to help you build proper form and functional strength:

Modification #1: Wall Push-Up
Try working up to 3 full sets of 15 repetitions before progressing to modification #2.

Modification #2: Incline Push-Up
Try working up to 3 full sets of 10-12 repetitions before progressing to modification #3.

Modification #3: Quadruped Push-Up
Try working up to 3 full sets of 10-12 repetitions before progressing to modification #4.

Modification #4: Bent Knee Push-Up
Once you have mastered 3 sets of 10-12 repetitions of the bent knee push-up, feel free to try adding in a few reps of full push-ups (on your toes). You can try to do as many full push-ups as you can with great form and then drop down to your knees to complete the set.

Oh, and keep an eye out for my workout partner Peanut in this video—she wanted to help me with my push-up form! Do you work out with your pets at home too?



Did you try the modifications? Let me know in the comments below which one you are working on right now and just remember no matter where you are starting out, practice makes progress!

Need an effective workout program without a single push up (or even any floor work)? Get our “WALK ON: 21 DAY WEIGHT LOSS PLAN” DVD Set! It features 4, 30-minute walking-based routines that include low-impact HIIT cardio, strength training, standing abs and even chair stretches to help you burn fat while building your energy!

About the Author
Jessica Smith is co-author of the Thin in 10 Weight Loss Plan (Sunrise River Press, 2012), and a certified wellcoach, personal trainer and group fitness instructor. Having started her own fitness journey more than 40 pounds ago, Jessica knows how challenging it can be to lose weight (and keep it off). Recently named one of Sharecare's Top 10 Online Influencers, she loves finding and sharing the latest info on weight loss, fitness, and healthy lifestyle habits. The star of several best-selling exercise DVDs, Jessica has over 13 years of experience in the industry, and holds a bachelor's degree in Communications from Fordham University.

Posted 9/3/2015  12:00:00 AM By: SparkPeople Guest Blogger : 1 comments   802 views
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DVD Review: BarreAmped Cardio Fat Burn


As a busy mom of four, my only time to exercise is before the kids wake up in the morning. DVDs are a regular part of my workout rotation, and I’m always looking for new ones to try. I was excited to check out the BarreAmped Cardio Fat Burn DVD to see if it’s something I could add to my routine.

BarreAmped Cardio Fat Burn promises ''high intensity intervals combined with body changing barre exercisesYou’ll do Tabata style workouts, longer cardio intervals, low impact fat blasts and sculpting exercises to hit every main muscle.'' The DVD has 3 different workouts: extreme cardio fat burn (26 min), cardio sculpt (17 min) and cardio core (17 min), as well as a 2-minute warm-up and 12-minute cool-down stretch. So, does the workout deliver on its promise of ''extreme results''?  Here’s what I thought.
Posted 6/22/2015  12:00:00 AM By: Jen Mueller : 3 comments   8,588 views
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5 Essential Moves for a Stronger Run


It happens to the best of us…perhaps you set a goal to run a 5K, resolved to get back to running, or were coerced into signing up for some crazy race by your adventurous best friend (it sounded like a good idea at the time!). Feeling motivated, you do what most people do--just get out there and start pounding the pavement--and that's when it happens… your body begins to complain.  It usually starts as a quiet whisper, some lingering stiffness or low-grade soreness, and before you know it, the whispers become screams.
 
As you curse your body in a fit of frustration, you recall running pain-free for hours as a child. What changed? We grew up and got desk jobs with long commutes, that’s what. Sadly, our bodies have become tight, hunched, and ill-equipped to handle the motion of running due, in large part, to our lifestyles. But it doesn’t have to be this way. 
 
Luckily, there's a workout that can help you become a more efficient runner. Designed by Coach Alison Heilig, Fit Blogger for AcaciaTV and RRCA-Certified Running Coach at Miles To Go Athletics, the following routine is designed to help you start running longer and stronger in no time. Add it to your running regimen three days per week to up your running game! 
Posted 5/12/2015  12:00:00 AM By: SparkPeople Guest Blogger : 3 comments   9,854 views
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A 15-Minute Lower-Body Workout for Bad Knees


Squats and lunges are two of my favorite classic moves to incorporate into lower-body workouts because they really work! However,as effective as they are, these particular moves can cause knee pain for a lot of people. The good news is that you can still effectively target the lower body with these alternative exercises that won’t strain your joints. This full-length, low-impact workout doesn’t include a single squat or lunge and is designed to be gentle on the joints but tough on your hips, thighs and glutes! 
Posted 9/30/2014  12:00:00 AM By: SparkPeople Guest Blogger : 12 comments   135,499 views
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Sculpt Your Legs in 8 Minutes (at Home!)


No equipment? No problem! This quick set of exercises is guaranteed to fry your thighs using just your body weight and a small amount of space (making this routine perfect for travel!). Try this lower-body circuit as its own workout (1, 2 or 3 times through depending on how much time and energy you have), add it to your strength routine or try it after a cardio session for one short, but serious, lower body sculpting session.
 
Keep an eye out for Peanut the French bulldog, who also joins us for this workout (well, sort of)!



Leave me a comment below and let me know if you tried the workout. What was your favorite (or least favorite!) move?
 
Want more? Click here to try more of our lower body routines on JESSICASMITHTV!
 
Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 200 FREE full-length workout videos. New episodes air every Saturday at noon EST!

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

Posted 8/31/2014  12:00:00 AM By: SparkPeople Guest Blogger : 8 comments   37,100 views
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The Best Inner Thigh Exercises Ever


As a certified personal trainer and fitness instructor, people often ask me how to tone up their inner thighs. While certain leg-lift-style moves do target the inner thigh muscles, it is not possible to spot-reduce fat from your inner thighs--no matter how many leg-lifts you do! If you're exercising consistently and eating a healthy diet, your body will tend to lose fat all over, not just in one certain area. However, by following a well-rounded workout plan (that includes total body strength training, cardio and flexibility work) along with a healthy diet, you will gradually help reduce the amount of fat located in the inner thigh region as your total body fat percentage drops.

This video includes moves that work multiple muscles at once through large ranges of motion to help you burn more calories while you strengthen the inner thighs. Since these moves incorporate so many muscle groups, you'll burn more fat in less time! 
Posted 7/18/2014  12:00:00 AM By: SparkPeople Guest Blogger : 14 comments   792,561 views
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Target Your Entire Lower Body in 14 Minutes


If you love barre workouts (or are ready to try one), check out this ballet-inspired lower-body routine that’s designed to sculpt and shape your hips, thighs and buns (oh, and your abs, too!) in less than 15 minutes. Pull up a sturdy chair (or head to the nearest countertop) for this efficient, effective, squat and lunge-free workout.


 
Want more? Click here to try more of our barre and ballet inspired routines on JESSICASMITHTV!
 
Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 150 FREE full-length workout videos. New episodes air every Saturday at noon EST!

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

Posted 6/16/2014  12:00:00 AM By: SparkPeople Guest Blogger : 8 comments   239,923 views
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The Top 5 Myths about Women and Strength Training


Have you ever heard a woman say, "I can't lift weights. I don't want to get bulky." Or how about, "I don't want to gain muscle. I just want to tone the muscle I already have."

These are just a couple of the common responses I hear when I suggest strength training to women who are interested in getting in better shape.  Sadly, there are many myths that women believe about muscles and strength training.
Although we've seen a bit of a paradigm shift happening the past few years in which more women are making their way into the weight room, there are still just a few myths that won't die, and I'm going to bust them now.
Posted 4/29/2014  5:00:00 AM By: SparkPeople Guest Blogger : 11 comments   40,458 views
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Getting Started with Strength Training in 5 Easy Steps


You know that strength training (also called resistance training) is good for your body. It can help you maintain and build muscle mass, rev your metabolism, make you a better recreational athlete, strengthen your bones and reshape your body. But unlike cardio, where you usually just pick an activity you enjoy and get out there and do it, strength training can be a lot more complicated to a novice. Most people don't just walk into a weight room, stare at the sea of weights, and know how to begin.

If you've never lifted weights before (or it's been a long time since you have), it can be intimidating to know how to start. There are so many weights, machines, classes and options. Which ones are right for you and your goals?
 
While the idea of strength training can be complex, hopefully these basics will point you in the right direction so you feel comfortable starting a training program.
Posted 4/8/2014  5:00:00 AM By: Nicole Nichols : 3 comments   66,400 views
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Which Is More Important: Cardio or Strength Training?


This is a loaded question! If you ask 10 different trainers, you'd get 10 different answers. One trainer's answer is likely to be based on what they've seen help clients get the best results or their own personal preference for one type of exercise over the other.
 
There isn't a ton of research on this topic, but we know that people who do both cardio and strength training tend to have better outcomes in terms of weight loss, fitness and even improved blood sugar levels. These two modes of exercise each do very different things. If the issue is time, my answer would be to find a way to fit in both, whether each workout is a little shorter (and maybe more intense) to maximize your time, or you are doing both but doing each thing occasionally (such as just once a week each). Anything you can do will help. Another solution to fitting in both cardio and strength training is to seek out workouts that combine both efficiently. There are many workout DVDs (including SparkPeople's best-selling titles), fitness classes (including CrossFit) and workout options (including kettlebell training) that give you the best of both worlds. Circuit training, which involves lifting weights in a circuit of exercises without resting in between, is another good way to add an aerobic component to your strength-training workouts
 
Now let's look a little deeper at each exercise component and the role they might individually play in your fitness and weight-loss plan.
Posted 4/2/2014  6:00:00 AM By: Nicole Nichols : 7 comments   54,915 views
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You Asked: Does Pilates Count as Strength Training?


This is not an easy question for me to answer. As a certified Pilates instructor and long-time Pilates practitioner, I've seen the many benefits of Pilates first-hand, and with many of my students. Pilates can sculpt your core, help you stand taller, improve your balance, tone your muscles and even prevent and relieve certain issues like lower back pain. I'm a huge advocate of Pilates and think it can benefit any body—male or female, young or old, beginner or athlete.
Posted 3/28/2014  5:00:00 AM By: Nicole Nichols : 14 comments   58,114 views
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You Asked: How Many Calories Does Strength Training Burn?


If you are concerned about how many calories you burn during strength training, chances are that you are actively trying to lose weight (or might want to ensure you are eating enough to support strength training without losing additional weight). Although strength training is challenging and requires a lot of hard work (especially when lifting heavy weights), it doesn't typically burn as many calories as cardiovascular (aerobic) exercises like running or cycling.
Posted 3/13/2014  5:00:00 AM By: Nicole Nichols : 15 comments   514,319 views
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Have a Ball with This Calorie-Torching Workout!


Looking to have a little more fun with your cardio workouts? Then hop off the treadmill and get ready to mix things up with this routine that uses a small ball to amp up the moves and help you burn more calories in less time.
 
No ball handy? Try using a small pillow, holding both ends of a light dumbbell (I would recommend a weight under 5 pounds) or simply clasp your hands together to follow along with this full length, 30-minute workout video. Check it out on YouTube, or watch via the embedded video below! 
Posted 12/30/2013  12:00:00 AM By: SparkPeople Guest Blogger : 14 comments   29,804 views
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Tone Your Legs in 15 Minutes (without Squats or Lunges!)


As a trainer, I’m a huge fan of squats and lunges, but I know that joint issues can make these common lower-body exercises pretty painful to do. The good news is that there are plenty of other exercises that can help shape up your lower half!

Whether you need to modify for your knees or simply want to try adding a few new leg moves to your repertoire, join me for this low impact, Pilates-inspired, lower body workout that doesn’t require much space and zero equipment. It's just over 15 minutes, so it's also a great option for when you're short on time! (Oh, and feel free to kick off your shoes to further engage the muscles in your feet and ankles.) Check it out on YouTube, or watch via the embedded video below! 
Posted 12/6/2013  12:00:00 AM By: SparkPeople Guest Blogger : 19 comments   89,454 views
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A Seriously FUN Full-Body Workout for Fall


Tired of the same old exercises? Are curls, raises, rows and squats no longer doing it for you? Fret not, fearless exerciser, for we have a fun workout that will change all of that!
 
These seven exercises require a little imagination but otherwise no equipment at all. You can do them outdoors, inside a tiny apartment or even on an empty soccer field. As a bonus, this is a workout that your kids will LOVE to do with you—because it feels more like play than exercise. So if you're a mom or dad who needs to squeeze in exercise on top of childcare responsibilities, this is a win-win-win. (The extra "win" is because your little one will become your accountability partner and will ask to do the whole routine with you again and again!)
Posted 10/28/2013  6:00:00 AM By: SparkPeople Guest Blogger : 24 comments   38,328 views
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