Category Archives: workout

CUSTOMIZED TYE4® WORKOUT

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CREATE YOUR OWN WORKOUT ROUTINE USING TYE4® 
AT HOME! 
                                thePROGRAM
Write a single exercise on a stick.  Customize your workout  
                                        An example:
  1. If you will be at home most of the day, pick 2 sticks every hour between 7 am and 7 pm and spend 5 minutes performing the exercise… or
  2. On a busy work day, pick 5 sticks in the morning and 5 in the evening… or

 

You get the idea.  Make this work for you!  The goal is to stay active, challenge your body beyond its normal load and have fun!
EXERCISES USING TYE4

Chair Squat – front or side Tye4 triangle  
… add bicep curl and tricep press pack at top of move
Plie’ Squat – side triangle
… hold squat and add heal raises
Reverse lunge – side triangle
… add leg kick
Tye4® Legs – demo video here
Bridge – lay on back holding leg bungee
… add leg lifts
… add hip lift

Tricep press – standing, arm bungee back cross
Tricep dips – arms inside leg bungees ~ demo video here
Arm circles – standard

Push-ups – leg bungees crossed, arm bungees front cross
Plank – arm bungees front cross 

Gluteus & Hams – hands & knees, leg bungee triangles under hand ~ demo video here 
Side series – use bungees for either assistance or resistance
Side crunch ~ demo video here

Pilates roll up – use either leg bungee cross, front or side triangle ~ demo video here
Diagonal roll down – standard, loop 2
Leg circles
Tye4 Pilates Series ~ demo video here
Tye4 Mat Series 



 FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!

Join our Online Coaching Group ($10/month) and get more full workout videos, workouts, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Click HERE  for more info!!

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TYE4® CLASSES

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IT’S TIME FOR YOU TO TRY THE NEW TYE4® TO ENHANCE YOUR WORKOUT!
  • SCHEDULE
  • LOCATIONS
  • CLASS REGISTRATION
  • PURCHASE TYE4 —» click HERE!

 For schedule, locations, class registration to sign up for classes, email ashley@ashleybensonfitness.com  We are toning up that tummy & sculpting long, lean muscles in our arms and legs!

Oh yeah, we are also improving our flexibility, gaining better posture and taking control over our health!

TYE4 FUNDAMENTALS —» learn how to use Tye4 in more complex variations to maximize results, learn how to apply it to a variety of different exercise styles and get an awesome workout at the same time

TYE4 PILATES —» build long, lean muscle, increase flexibility & mobility, and strengthen your entire core

TYE4 HIIT —» high intensity interval training – using Tye4 will increase intensity, burn more calories and protect the joints while working harder

TYE4 FUSION —» cardio, barre, strength and Pilates


TYE4® PILATES CLASS
This class will be a typical mat Pilates class, but I will integrate the Tye4 into every exercise making it a Pilates Reformer workout.  The Tye4 IS the reformer!  The adjustable bungees are like the springs.  The beauty of the Tye4…

  • ASSISTANCE.  Tye4 provides assistance for the exercises that tend to strain the neck or hip flexors or movements you don’t have the strength to do fully yet.  You will be performing exercises, like the teaser, that most people cannot do unassisted.
  • RESISTANCE.  The Tye4 will add resistance through a full range of motion that will challenge your muscles when called for.  You WILL feel it all over!  Working out using Tye4 is a very “Pilates way” of moving.
EXPECT LONGER, LEANER, TALLER, STRONGER!
Take a look at TYE4 featured in PILATES STYLE MAGAZINE. 


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Nashville Fitness

If you are a Gym Owner, Trainer, Instructor, Coach, or Physical Therapist interested in a 
TYE4 Training Workshop
email

 

REVIEW: Murfreesboro Kettlebell Gym

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#kettlebell
I’ve spent the past few weeks studying and practicing kettlebell exercise with 
Raymond Harvey -RKC (Russian Kettlebell Certified), CSCS- at Stronghold Fitness.  I began with a skills class to learn the fundamentals and the safe, proper way to use the kettlebells.  It was great to break down the familiar kettlebell swing into individual movements and then put it all together with proper, efficient form.  I loved this!  Now I understand where the power comes from. I watch myself in the mirror and can visually see and feel when I start recruiting other muscles to help out.  When this happens, I focus harder to hold proper form or grab a lighter bell. 
Since the skills class I have attended 3 group classes.  With each class I feel that my form is getting better which is allowing me to begin increasing my weight and have a better workout!  I feel great after the classes and know that it’s building my body up stronger – not breaking it down like other kinds of exercise can.

RESULTS FROM KETTLEBELL

  • Lose fat and increase endurance
  • Increase energy levels
  • Develop Functional Strength
  • Shrink your waist and strengthen our core
  • Get fantastic results in less than 3 hours per week
  • Become less injury prone
  • Increase flexibility
 
A FEW THINGS I’VE LEARNED
 
* Kettlebell workouts are a great way to build strength and endurance.  They offset your center of gravity and require you to work harder to maintain balance… which leads to a stronger core.  What I’ve learned from my pilates training is that balance is controlled through the core muscles.  Strong core=balance.
 
* If you do it with good form, it can be a huge benefit to you.  If you perform the moves with sloppy form, your chances for injury are high.  The slightest wrong movement can cause injury.  It is important to learn from and train with an experienced, certified kettlebell instructor.  You may find a certified personal trainer who  understands the body and exercise, gives instruction, and knows how to perform kettlebell exercises correctly but this is NOT THE SAME AS BEING TRAINED AND CERTIFIED WITH THE KETTLEBELL.  Your trainer needs to understand the precision of each movement, and be able to teach you!
 
* Stop and rest or lower your weight if you start getting fatigued.
 
* Don’t try to compete with others in the class who are using a heavier kettlebell.  (This is directly pointed at me!  I tend to want to compete and have ended up getting hurt from it.  This time around I am happy when I finish each class to the best of my strength, experience and ability!)
 
* I must “pack” my shoulders for stability and power.  Ramond reminds me to do this when my shoulder starts to do the work.  Read more about Packing the Shoulder for Protection and Power here.  Also, take a look at this post I wrote last year about the Scapula as an Anchor for the arms.
 
* The kettlebell swing is about hip hinge.  The arms are like a pendulum.  It is not a weight lifting move – it’s a full body core power movement.
 
* This is a great way to turn your body into a strong, efficient powerhouse!

To learn correct kettlebell training form,
contact Raymond at rdharvey68@comcast.net
 (615) 429-5888
and visit murfreesborokettlebell.com 

IF YOU ARE GONNA DO IT, LEARN TO DO IT RIGHT!

Kettlebell

 

ZIG-ZAG WORKOUT

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Here is a quick workout you can do ANYWHERE!
This is a ZIG-ZAG routine which means you will do one strength exercise followed by a higher intensity exercise using the same muscle group.
 
 
Workout Options
  1. Get through exercises 1-8 with little to no rest in between.
  2. Perform exercises 1-8, rest 2 minutes, and repeat 1-8.
  3. Set your clock for 30 minutes and begin.  Rest at the end of exercise 8 and then start back at 1.  Write down how many sets you did of each, and try to beat your record next time you do the Zig-Zag workout!
Hey, don’t forget to be safe.
WARM-UP PROPERLY!
&
USE GOOD FORM!
Happy Lifting 🙂

WEEKEND WORKOUT – Lunge and Lift

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Try this workout this weekend!  Do it at HOME OR AT YOUR GYM!
                                 
                                    theWORKOUT
  • Remember to warm-up & stretch 5 minutes before you begin.
  •  Be sure to use good form with each exercise.
  • Be creative with the resistance… if you don’t have dumbbells, then use something from your home like a gallon of water!  
 
1. Back Row w/Dumbbell – 30 sec.
2. LUNGE to the next exercise
3. Bench Dips – 30 sec.
 
4. LUNGE to the next exercise
 
5. Bicep Curl – 30 sec. 
 
6. LUNGE to next exercise 
 
7. Push-Ups – 30 sec.
 
8.LUNGE to next exercise
 
9.Squat Jumps – 30 sec.
 
10. LUNGE to next exercise
 
11. Up-Right Row w/Kettle Bell – 30 sec.
 
12. Sprint back to the beginning.
 
Repeat 3-4 times!
 
 the PHOTOGRAPHERS 

SKATEBOARD WORKOUT VIDEO

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The skateboards can provide an awesome workout! 
KILLER CORE WORKOUT
LARGE MUSCLE GROUPS
and
STABILIZER MUSCLES
 
will be worked!!!

Filmed and Edited by CHRIS UPTON
  • Warmup and stretch before the skateboard workout
  • begin by modifying the exercises until you are comfortable on the skateboard
  • these exercises require strong and healthy joints and stabilizer muscles

WEIGHT TRAINING FOR WOMEN: FACTS

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WEIGHT TRAINING
THE ULTIMATE FLAB MELTER
 …FOR WOMEN

According to Women’s Health:
  • 2 sessions per week can REDUCE overall body fat by 3% in 10 weeks without reducing your calorie intake… that’s as much as 3 total inches off your waist & hips!
  • The new muscle BOOSTS your metabolism!
  • It’s the way to SCULPT and SHAPE the body
  • It burns more calories over all than cardio alone:  The Journal of Strength and Conditioning Research discovered that  women who did an hour-long strength workout BURNED an average of 100 MORE calories in the 24 hours AFTER THE WORKOUT than they did when they had not lifted weights.
  • With 3 sessions per week, you could loose15,600 calories a year AT REST = about 4.5 lbs of fat!
  • Replace 10 lbs of fat with 10 lbs of lean muscle and you’ll BURN an additional 25-50 calories a day without even trying!
  • Research has also found that lifting weights is BETTER than cardio at burning off the intra-abdominal fat… the kind that is close to and surrounds our organs.  This is the fat that is associated with diseases from diabetes to cancer.

 

Read more at Women’s Health
 
Try these total body workouts and exercises 

 

BUILD MUSCLE AND GET MORE OUT OF YOUR WORKOUT BY USING THE NEW TYE4®.  WEAR YOUR RESISTANCE AND CORRECT BIOMECHANICS FOR A SAFE, EFFECTIVE WORKOUT!  More info HERE.

LEG EXERCISE – STABILITY BALL WORKOUT

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STABILITY BALL WORKOUT 
 
This is a great exercise to add to LEG DAY.
Grab an stability ball and jump into this leg workout with me.  It’s gentle on the knees and will make your hamstrings scream!
 

  • Don’t forget to warm-up and stretch before you begin.
  • If your muscles begin cramping, release– rub it– and rest the muscle unit feels better.  Then you can begin again.  If this happens, be encouraged that each time you perform this you are STRENGTHENING & CONDITIONING your legs, and that cramping will stop as you get stronger!

Now I’m doing this series using Tye4®!  We can use the bungees to help balance and control the movements OR make it tons more challenging!!  Check out the demo below ↓↓↓

FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!Join our Online Coaching Group ($10/month) and get more full workout videos, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Visit 840west.org for more info!!

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