Tag Archives: squats

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

 

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 🙂

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