Tag Archives: Core

WORKOUT VIDEOS – TYE4® WEEK 1

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Welcome to Phase 1 training!

Here we will work the FOUNDATIONS of true strength and fitness…

FLEXIBILITY • MOBILITY • CORE • BALANCE

TYE4® will help us achieve this quickly!

⬇ DAY 1 ASSIGNMENT ⬇

1. First thing in the morning, follow the 8 minute warm-up video below.

2. Last thing before going to bed, follow the same 8 minute warm-up video.

Click here for WARM UP video

For those of you who are new to TYE4, I hope you had a chance to get comfortable in it during Day 1. The morning warm-up wakes up the body, initiates circulation allowing oxygen to start moving, and is the ultimate ‘Morning stretch’ – PERFECT way to start your day!

The evening session serves a sightly different purpose:

• To open up and stretch the chest and shoulder muscles that have been shortened throughout the day, pulling the head forward from our technology lifestyle
• To lengthen the hamstrings, releasing back stress
• To move hormones caused by stress from the day out of the body faster. This results in better sleep… which leads to faster muscle repair… which gets you closer to your goals! IT’S SO GOOD!

So good, in fact, that we are repeating the same routine for DAY 2! This time, think about WHY you are doing the TYE4 warmup.

Reach farther, go deeper and feel the muscles stretching!

⬇ DAY 2 ASSIGNMENT ⬇

1. First thing in the morning, follow the 8 minute warm-up video below.

2. Last thing before going to bed, follow the same 8 minute warm-up video.

Click here for WARM-UP video

I hope you are feeling great from the past few days. Now it’s time to start layering on!

WORKOUT FOR DAY 3

• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]
Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!
WARM-UP VIDEO

BALANCE WORKOUT VIDEO

SHOULDER WARM-UP VIDEO

… Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!

WARM-UP VIDEO

BALANCE VIDEO VIDEO

SHOULDER WARM-UP VIDEO

• Choose best time of day for your workout
• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video

If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!

Continue using the Balance and Shoulder sequences as you see fit.

Continue using Warm-Up to help wake up your body or wind down before bed where you see value.

WARM-UP VIDEO

PILATES ROLL UP VIDEO

LEG CIRCLES VIDEO

FOOT WORK VIDEO

Choose best time of day for your workout

• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video

If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!

Continue using the Balance and Shoulder sequences as you see fit.

Continue using Warm-Up to help wake up your body or wind down before bed where you see value.

WARM-UP VIDEO

PILATES ROLL UP VIDEO

LEG CIRCLES VIDEO

FOOT WORK VIDEO

• Start with Tye4 Warmup… try to start anticipating what comes next. Reach farther, go deeper in each movement
• Next do Balance video. Push harder today… lift leg just a little higher, pause at the top and lower with control resisting gravity
• Stay standing and do the FootWork Video standing. Triangle the leg bungees out to the side to help with balance
• End with the Pilates Roll up down on a mat

… this is the minimum workout… add more if you have time!

WARM-UP VIDEO

BALANCE VIDEO VIDEO

FOOT WORK VIDEO

PILATES ROLL UP VIDEO

FITMARK BAGS GUEST POST: TYE4

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[This is from a guest post I wrote for Fitmark September 2013 – see it here. Now, over a year later, I’ve continued using Tye4 personally, with test groups and with my clients. If I had to rewrite this post, I would not change a word. More on Tye4 here ]

There is a new fitness love in my life, and it’s called Tye4®. I attended the Official Tye4 Launch and Training Workshop in New York this summer and am now teaching five Tye4 classes a week and can’t stop talking about it! This new fitness tool has my creative exercise juices flowing and has given me a fresh excitement and hope for the health, strength, and the repair of our bodies.

The Tye4 is a wearable resistance. It’s a harness that can be worn higher or lower on the chest, depending on preference, with easy adjusting straps. It has a bungee that attaches to both feet separately, and one that attaches to both hands.

It was invented by Joan Breibart, Founder and President of the PhysicalMind Institute. She introduced the first Pilates certification program, the first Mat Work Pilates Video in 1991, ‘Working Out The Pilates Way‘ and other books, articles, and inventions that have helped the Pilates Method evolve and benefit our generation.

I teach two different classes: 1. Tye4 Fusion and Tye4 Pilates. The Tye4 Fusion class is a combination of aerobic, barre, strength training, Pilates and stretch. I start with a dynamic warm up that loosens our spine and hips and awakens the body to move. Using Tye4 gives us something to push or reach through (a closed kinetic chain) and enables greater stretch and lengthening. We move from warm up to full on sweaty, aerobic exercise. I give high impact options for some of the moves, but it is optional. The beat of the music is fast and we have fun feeling a full body burn.

Next, the music slows down and relaxes our minds so we can put full focus and concentration into the Barre moves. Here I use the Tye4 to assist in leg lifts and balancing. We don’t over work the hip flexors and because we are able to hold balance so much better and longer with Tye4, we feel a beautiful burn from our glutes all the way down into our calves in the stabilizing leg! I LOVE THAT! Honestly, this is where I start sweating! Hard work.

After Barre, I take my class through a series of strength moves, including pushups and plank. Again, using the Tye4 is changing the game! We use a front cross leg bungee variation when doing a modified pushup. The leg bungee cross “reminds” the body to keep the core engaged during the movement, and the crossed hand bungees provide resistance! I no longer have to nit pick on form. It just happens with Tye4! And modified or “girly pushups” create such a surprising burn!

I wrap up our class with Pilates down on the mat using Tye4 in each exercise. We now can move with more control, stabilize with more awareness, and stretch deeper. As I’ve heard from a few of my clients, “I can really feel my muscles now.”.

I agree with what About.com had to say about the Tye4, “What is so great about the Tye4 is that the lines of resistance feedback to the core of your body. This is very Pilates approach to fitness. It’s an effect we get from much of the larger Pilates equipment like the reformer, but getting that direct feedback with something as portable as the Tye4 is unusual.”.

Tye4 was invented in the Pilates world, but it is a creative, effective tool that can be used with many other types of fitness.

For more information, visit TheMethodPilates.com and ‘Like’ my my FaceBook page Nashville Fitness for the latest updates on classes, workshops, and Tye4 talk.

So far, I’m getting great feedback from every one of my clients who have tried it out. It seems to be quite addicting! If you can’t tell, I’m really excited about Tye4 and I hope you take some time to look into it. Maybe it’s something you can incorporate into your exercise routine or use to bring your clients to a new level of health!

Stay fit,
Ashley Benson
Fitmark Ambassador 2013

1 YEAR AGO – NYC – PILATES STYLE MAG. PHOTO SHOOT

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It was a year ago this week that I was flown out to NYC for the Pilates Style Magazine photo shoot that introduced Tye4® to the Pilates world. This is an experience I’ll never forget. The shoot lasted 5 hours and I was sore in EVERY SINGLE MUSCLE afterwards … so I know exactly what muscles are engaged while using Tye4!!! I now KNOW exactly where my CORE is – I was even sore in my intercostal muscles (the one’s in-between the ribs)! LOL

The atmosphere during the photo shoot was relaxed and it was a lot of fun.
I stayed in the most beautiful room with a view at the Hotel on Rivington.

This was a perfect place to rest, relax and focus on the upcoming shoot.

And of course, I cherished the time with my friend Monica Mendes Bittenbender (also featured in the story), as well as Yuu Fujita-Toews, PhysicalMind Institute Lead Teacher and the most valuable time spent with Joan Breibart – Founder of the PhysicalMind Institute, started the Pilates boom in 1991 and inventor of the Tye4.

Ashley Benson and Joan Breibart

The story was featured in the March/April 2014 edition of Pilates Style Magazine!

View here.

A few months after this, I was back in New York for TheMethod Pilates Tye4 Standing Pilates training – see here.

We are still discovering new ways to use the Tye4 and I am more in love with it today as I was the first time I got my hands on a Tye4 prototype Feb. 2012 – a year and a half before it was even released! See my original 2012 post here.

Thanks for taking a trip down memory lane with me. I’m grateful and humbled by this experience, and SO EXCITED for what’s to come!!!

TYE4 CHEST/TRICEP WORKOUT PREVIEW

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We just spent a great week in the cool little German town my parents live in – New Braunfels, Tx. It’s a tourism town and a GREAT place to visit! There are two rivers that run through the town, and I couldn’t help but use both of them as a backdrop for your next workout videos :). First, we filmed behind Bubba’s Big Deck at Gruene River Co., right on the Guadalupe River. It’s a gorgeous location with it’s huge old trees, the river rapids and the interesting wildlife all around. In the summer months, this is an awesome place to tube the river, kayak or just hang at the bar and watch all the river traffic pass.

Continue reading →

RUNNING & PILATES ARE BFFs

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For all my running friends… I’m pulling this out of my archives.

PILATES FOR RUNNERS

Take a look at my guest post HERE on the FitMark blog.

See how even just one Pilates session can improve your overall run!

PHOTO BY JENE’ SARCHET

And for even more flexibility, mobility and strength, add the new Tye4® wearable resistance system from TheMethod Pilates to your Pilates workout. It’s like a Pilates reformer that you wear! Totally rocks! Check out more on Tye4 here.

Continue reading →

HeadFloater™ WORKSHOP JAN 11 – FREE

TYE4® PILATES VIDEO – DEMO

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In this video I am doing a Pilates sequence using the TYE4® in a

LEG BUNGEE FRONT CROSS (LBFC) position.

Basically, you will put the right foot strap on the LEFT foot

and the LEFT foot strap on the RIGHT foot.

The bungees will cross in the front near your core.

I do not use the arm bungees in this sequence, so I have tied them around my waist to get them out of the way.

Using TYE4 while doing Pilates is like doing Reformer Pilates. The bungees are the springs. That’s pretty fantastic. If you have a TYE4, I hope you will try this! For more TYE4 info, check out TheMethodPilates.com

Buy TYE4 $75
email ashley@ashleybensonfitness.com

We will be using TYE4 on

HEALTH & FITNESS VACATIONS

Consider being a part of this unique, life changing opportunity.

Get a group of 8-10 people… book your week retreat… and get your trip for FREE!

ALL INCLUSIVE

WORKOUTS ON THE BEACH

WORKOUTS ON THE ROOFTOP

COACHING IN THE KITCHEN

CHEMICAL-FREE HOME WORKSHOPS

FABULOUS POOL & HOT TUB

SPA MOMENTS and more

email ashley@ashleybensonfitness.com

FITMARK GUEST BLOG:: SAND TRAINING

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Find out why exercising in the SAND is a great way to add variety and intensity to your workout in my guest post on
FitmarkBags.com

You will also get some great exercises to do in the sand as well!
Go check it out and share the love!!!

Pick-A-Stick Workout

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HERE’S A FUN WAY TO WORKOUT:
CREATE YOUR OWN ROUTINE!

Have a hard time getting to the gym
Can’t find an hour to workout in the week
Get board of your normal workout routine
Want to learn some new exercises

These are the exercises I have added to my workout. You should customize your exercises to work with your fitness level, access to equipment, and space.

thePROGRAM

This can also be customized for YOU!

Depending on the day, I will commit to

Picking one stick every hour between 7 am and 7 pm.
Picking 3 sticks in the morning and 3 in the evening

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!

WHAT’S ON MY STICKS…
Standard Squat 50
Squat Jumps 50
Wall Sits 1 minute
Tye4® Legs – demo video here

Calf Raise 15 slow/10 fast/ 3 foot positions

Reverse Lunge 30 each leg!
Walking Lunge 30
Side Lunge 30

Standard Pushup 25
Military Pushup 25
Diamond Pushup 25
Tye4 Pushup 25
Skateboard Pushup 25

Plank 1 minute
Tye4 Plank 1 minute
Mountain Climber 30 each leg
Burpees 25
Pilates Roll Up 25
Side Crunch 15
Tye4 Pilates Series – demo video here

Tricep Dips 25
Tye4 Dips 30

For workout videos and exercise demos, SUBSCRIBE to AshleyBensonFitness YouTube Channel!

Add the NEW TYE4 system to boost your workout. Check this out for Tye4 exercises and click here for classes and info on the Tye4.

TYE4 $75
email ashley@ashleybensonfitness.com

Ashley Benson Fitness

fitness for the modern body

Tag Archives: Core

WORKOUT VIDEOS – TYE4® WEEK 1

FITMARK BAGS GUEST POST: TYE4

TYE4 CHEST/TRICEP WORKOUT PREVIEW

RUNNING & PILATES ARE BFFs

HeadFloater™ WORKSHOP JAN 11 – FREE

TYE4® PILATES VIDEO – DEMO

FITMARK GUEST BLOG:: SAND TRAINING

Pick-A-Stick Workout

For workout videos and exercise demos, SUBSCRIBE to AshleyBensonFitness YouTube Channel!

SKATEBOARD WORKOUT VIDEO

Connect with us and please spread the word :)

The atmosphere during the photo shoot was relaxed and it was a lot of fun. I stayed in the most beautiful room with a view at the Hotel on Rivington.

For workout videos and exercise demos, SUBSCRIBE to AshleyBensonFitness YouTube Channel!

Connect with us and please spread the word :)

The atmosphere during the photo shoot was relaxed and it was a lot of fun.
I stayed in the most beautiful room with a view at the Hotel on Rivington.