Goals, Gains & How To Get There (Your Summer Body Is Waiting) March 6, 2019
Believe it or not, pool season in Las Vegas is right around the corner, which means it’s time to see the results from all the hard work you put in at the gym over the winter. As they say, summer bodies are made in the winter!
Whether you’re looking to ease back into it or just adding an extra burn to your everyday workout, Raw Fitness certified trainers recommend two total body exercises that will help you burn the most calories during your workout.
Burpees: Burpees are a Raw Fitness favorite as our members know (and love). While this is a great full body exercise, there are a few things to keep in mind to ensure you are doing them correctly and getting the full benefit.
-Keep your core tight: Actively be tightening your core during the entire exercise. This will not only make the exercise more effective, but it will also work your core and overall improve the benefits you get while maximizing calorie burn.
-Land on your heels: When jumping up from the push up position onto your feet, try to jump directly on your heels from the push up position rather than the balls of your feet. This will keep your legs from fatiguing too much and protect your knees from injury.
-Don’t forget to breathe: Holding your breath during a workout is a common mistake that many people make. Don’t do it! It could potentially cause you to faint or black out. Burpees are a full body exercise and require an extreme amount of endurance, which makes breathing even more important to ensure you get through the workout successfully.
Sumo Squats: Sumo squats are an effective lower body strength exercise that emphasizes the muscles of the inner thighs, glutes, quads, hamstrings, hip flexors and calves. Before jumping right into this exercise, remember these quick tips.
-Stand with your feet wide and toes pointed out. Bend your knees while lowering your hips deeply, keeping the weight in your heels as you sit back to protect your knees from injury.
-As you rise back up, make sure to straighten your legs completely and squeeze your glutes at the top to get the full benefit of the exercise.
-Do as many squats as you can with correct form for 30 seconds, rest and repeat for four rounds.
As many people have heard before, abs are made in the kitchen not the gym, but our trainers have some insight on the best five ab exercise to add at the end of your workout and help define that six-pack.
Toe touch crunch: Lay flat on your back with your legs straight up in the air. Make sure to keep your back flat to the ground and your core tight, as you reach up and touch your toes while breathing in as you go up and out as you come back to the floor.
Russian twist: Lean back slightly while keeping your core tight and back straight. Hold your hands near your belly button and twist side to side, making sure to keep your torso tight and shoulder aligned to your opposite hip.
V-up: Lay flat on your back with your arms over your head, keeping your core tight. One at a time, bring a leg up so your toes and hands meet in the middle as you crunch up. Alternate your legs each time as you crunch up. Once you nail this move, try it with both legs at the same time.
Seated reverse crunch: Lean back slightly with your legs raised about three inches off the ground. As you pull your knees to your chest, make sure to really focus on keeping your core tight and use your belly to pull your knees instead of using your legs as the anchor.
Leg lift: Start by laying flat on your back with your feet flexed and together. Place your hands under your hips for support with your head and shoulders off the ground. Bring your feet up while keeping your core tight, keep them off the ground as you bring them back down. Repeat for ten reps.
Combine a regular workout routine with a healthy diet and you’ll be on your way to your summer body in no time. Remember patience is key! Don’t get discouraged if you don’t see results right away, keep at it and you’ll start to see the changes little by little that make all the hard work worth it.