Tag Archives: lunges

LBD WORKOUT PREP

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Prepping for the LITTLE BLACK DRESS Workout Challenge::

To test, I did all the exercises (50-60 reps) at the GYM with basic equipment and then I did the same workout using only TYE4® at home.

RESULTS::
The gym workout was good, sweaty and challenging. Knees were a bit cranky from some jumping and my back felt tight and knotted at the end [you know what I mean? Felt like I needed a massage]

 

The TYE4 session made me SORE, got my heart rate up higher but I had no joint pain and had a fast recovery period. Also, my back felt good and strong – almost like I’d come from a massage!!

Further evidence of the value of the Tye4!

My online coaching group is starting this 30 day workout challenge soon and they will receive daily videos showing how to apply the TYE4 to each exercise to make it more effective!

Check out the links below for info on TYE4::
http://www.840west.org
http://themethodpilates.com

Click HERE for details on the LITTLE BLACK DRESS CHALLENGE

To purchase TYE4 click
https://squareup.com/market/840west

Sign up for COACHING GROUP
http://www.840west.org/subscribe/

Next video posted will show how to apply TYE4 to this workout.  Stay tuned!… 

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! 
  1. Have a hard time getting to the gym
  2. Can’t find an hour to workout in the week
  3. Get board of your normal workout routine
  4. 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
  1. Picking one stick every hour between 7 am and 7 pm.
  2. 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

 

Fitness Vacation Recap 5: Sand Bag Workout & Seashells

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I’m finally finishing the Fitness Vacation recap.  I took last week off to rest and enjoy Thanksgiving with my family.  We had a great week- hope you did too!



theWORKOUT
As I planned for this trip, I tried to incorporate as much variety for our workouts as possible.  I absolutely love the resistance training up on the roof top with my gym equipment…


 but what about out on the beach?  
Well I wasn’t about to take my precious dumbbells out to the sand and sea, 
so I had to be creative!  
theSAND BAG
It only took a few minutes to put them together.
Here are some of the exercises we did:

SAND BAG SWINGS

Like the kettlebell, the SAND BAG provides uneven weight distribution:
  1. The muscles have to work together as one unit. 
  2. The stabilizers muscles must do their job in order to control the bag.
  3. The CORE must be engaged in every move. 
All good stuff!  
We could feel it after the workout!
 Now for a JOG ON THE BEACH.
So what’s next…
No question about it:  LUNGES!!!  
Oh, and why not?  
Now we are just having fun.

Thank you, Kay, for taking this picture at the very second I look like I have it all under control!  LOL
theSHELLS
I love shells and always have – I still have my shell box full of beach memories from my childhood!  I’m fascinated with the fact that each shell has a history.  Every single one has its own unique story!  What a miracle!  I also feel a need to know what each one is.  I realize that’s a big undertaking for me, but I found some help from iloveshelling.com 
Being this was my first time to this area, I didn’t know what to expect, but I was really happy with our treasures!  I think we may have found some extra special beach bling on the count of HURRICANE SANDY.
 We found a whole sand dollar EVERY DAY we were there!

 We also found the most beautiful Pin Shells!  I couldn’t stop collecting them.

Ok, I think these are shark teeth or something????  
If you know, PLEEEEASE tell me!
 And what in the world is this???????
 A local on the beach told me this was a dolphin vertebra.  I saw an image online of a shark vertebra that looked like this. 
What do you think?

The rest of my collection…

If you know about any of these shells, PLEASE share! 
 What did I find?  
They are all so unique and beautiful.
theEND
This was the end of this awesome week, 
but THE BEGINNING of a 
NEW outlook. imagination. skill
& motivation 
towards a healthy life.

 Thank you 
– KAY – 
for documenting and sharing the wonderful memories made on this trip 🙂
If you have a group interested in coming on a 
Health & Fitness Vacation, 
contact me and WE WILL TALK!


Fitness Vacation Recap 3: WEDNESDAY

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We were expecting Wednesday to be rainy and cold, so I had planned that we would take advantage of the indoor space for our workout.  Well my weather app was WAY off.  Wednesday ended up being one of the most beautiful, warm days!  

the WORKOUT
This is the day I pulled out the skateboards. 
 Up on the roof was the perfect place to use them!
So up we went….

 This is the perfect location for CIRCUIT TRAINING!

Here I am doing a 
ROLLING FLY PUSH-UP
Chris doing a ROLLING FLY PUSH-UP
This is the ROLLING REVERSE LUNGE.  
A W E S O M E hamstring exercise!
80/20 SQUAT
We filmed a mini SKATEBOARD WORKOUT while we were there if you are interested in any of these exercises.  I’ll let you know when it’s available. 

CAUTION…
  • I do not recommend doing exercises on the skateboard if you have knee or shoulder problems.  
  • Stretch and warm up properly first.
  • If you do try any of these exercises, be sure you are close to something to grab on to if the skateboard decides to buck you off!
  • Everyone of these exercises required a strong CORE!  Keep it ENGAGED!!!  Read this to find out more about ENGAGING YOUR CORE.

the AFTERNOON
Being that this was the perfect weather day we decided to hit the beach!
Some of us enjoyed the waves…
Chris Skim-Boarding

 Chris teaching Iver to Skim-Board
 Some enjoyed the sand

And others enjoyed her beach chair 🙂

a SMOOTHIE
I introduced the group to a GREEN SMOOTHIE.  As I was making it, I has some serious apprehension from my group, but after I made everyone taste it, I had some new believers! 
“Wow!  I could actually drink this!”  said Chris.

This is what went in this GREEN SMOOTHIE…
Frozen Tropical Fruit
Greek Yogurt
KALE
Banana
Flax Seeds 
and
Coconut Oil
Buy the best coconut oil here: TROPICAL TRADTIONS

 This is Kay enjoying her GREEN SMOOTHIE!


Tomorrow’s Post:
the FISHERMAN
Migrating Fish
and
ZUCCHINI