Inside Fitness

Inside Fitness

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legalsa2insidefitnesslogoinsidefitnesslogobeautybulletin_logoT5E231T5J571T5K159T5K212T5K359T5K358T5K425T5K429backrxlead2growthhormonesleadJen_stretching_outside_op_608x406gsplead1MealLLLrunbbsleepAspartameBetter BoozingbodyfatCircuit AA1Start: Place your feet shoulder-width apart, with the bag resting on your toes. Squat down
until your thighs are just above parallel and grab the bag. Your torso should be about 45 degrees
to the ground, with your shoulders pulled back. There should be tension in the abs and
through the posterior chain (hamstrings, glutes, lower back, and traps).
Execution: Drive through your heels to straighten your knees, and move your hips
forward until you are in the standing position. Lower the sandbag along the same path,
contracting the posterior chain and keeping the bag close to your body. Gently touch the bag to the ground, and repeatA2Start: Stand upright with your feet shoulder-width apart. Grasp the bag with a
Zercher grip, holding it in the groove between your biceps and forearms, and keeping
your elbows pointing straight ahead.
Execution: Keep your weight in your heels as you squat down as low as you can
while keeping your chest out and maintaining a flat back. Without dipping your torso forward,
drive up forcefully through your heels to the starting position.Start: Stand with your feet shoulder-width apart, with the bag resting on your toes.
Squat down until your thighs are just above parallel and grab the bag. Your torso
should be just above parallel to the ground, and shoulders should be pulled back.
Maintain tension in your abs and posterior chain.
Execution: Pull your elbows up toward you, contracting your lats, biceps, and
forearms. Aim to have your fists make contact with the bottom of your chest, then
extend your arms to return to the start.insidefitnessBanner2proteinDe-stressfranksepeIFMSA-Logo---08-05-2012-02---CMYKRGB---IFMSA-Logo---08-05-2012-02ifmlogoleanphystightandtonedBetter Boozing 1Tricksmealimgmainmealimgpiemealplan1table1r3nn0xosupplementsinsidefitnesslogoSAinsidefitnesslogoSAlegalsarecessionWorkout5FoodsDavid-Kimmerale1David-Kimmerale-BeforeDavid-KimmeraleDavid-KimmeraleDavidKimmerale-beforeCardioCarbCardioCarbpiccotractionRatiosmuscletechmuscletechbanner2Inside Fitness Magazine Subscription - 12 Issues (24 months)insidefitnesslogoSAlegalsa1David Kimmerle2FinalyogaNorthA_headerContractions Ratios_5L9T4715_adjustedMaximising Post WorkoutTestosterone 1Circuit CStart: Stand with your feet shoulder-width apart, with the bag resting on the ground
just outside of your left shin. Squat down, keeping your butt low and chest high, and grip
the front of the bag with your right hand and rear of the bag with your left hand.
Execution: This is similar to the rotating deadlift, except that when you stand you
pull the bag past the hips, right up to chest level. After twisting your torso to the right,
lower the bag to the ground outside of your right shin (your right hand should now be
at the rear of the bag and the left hand in front). Remember to pivot on the balls of
your feet as was done during the rotating deadlift. Repeat in the opposite direction.C2Start: Place your feet shoulder-width apart, with the bag resting on your toes. Squat down
until your thighs are just above parallel, and grab the bag with both hands. Your torso should
about 45 degrees to the ground, with your shoulders pulled back. There should be tension in
the abs and through the posterior chain, and your elbows should be fully extended.
Execution: Lift the bag off the floor by forcefully extending your hips and knees. As the
bag reaches hip level, rapidly shrug the shoulders and continue pulling the bag upwards,
keeping your elbows higher than your wrists. Pull your body under the bag and catch it
Zercher-style (nestled between your biceps and forearms) with your hips in a squat position.
Stand, pop the bag out of your arms, and slowly lower it back to the ground.Start: Stand upright with the sandbag draped over one shoulder and your hands
clasped around the bag.
Execution: Pop the bag off your shoulder and catch it at about knee level by dropping
into a semi-squat. Next, explosively extend your knees and hips to throw the bag
over the opposite shoulder. Repeat.Start: Stand upright with your feet shoulder-width apart. Hold the bag with a Zercher
grip, keeping your elbows pointing straight ahead.
Execution: Step forward with one leg to lunge, lowering your hips until your front
thigh is parallel with the ground and your trailing knee is nearly touching the ground.
Drive up through the heel of your leading leg to the standing position, but do not plant
your trailing foot. Instead, step forward with it and move directly into the next lunge.Circuit DStart: Stand upright with feet shoulder-width apart, holding the sandbag between your
legs. Your right hand should grip the front of the bag and your left hand the rear of the bag .
Execution: Pull your hips back and bend your knees slightly. Explosively pop the hips
forward, driving the bag up to about face level, rotating the bag in the air to your right until
your left hand is now in front and right hand at the rear. As the bag comes back down between
your legs, pull your hips back to absorb its weight, getting ready for the next rep.The Inner Workings 1The Inner Workings 3A1Start: Place your feet shoulder-width apart, with the bag resting on your toes. Squat down
until your thighs are just above parallel and grab the bag. Your torso should be about 45 degrees
to the ground, with your shoulders pulled back. There should be tension in the abs and
through the posterior chain (hamstrings, glutes, lower back, and traps).
Execution: Drive through your heels to straighten your knees, and move your hips
forward until you are in the standing position. Lower the sandbag along the same path,
contracting the posterior chain and keeping the bag close to your body. Gently touch the bag to the ground, and repeat.Planet Fitness Website Feature_Inside-FitnessHot & Fit Top 10Inside-FitnessInside-FitnessStart: Place your feet shoulder-width apart, with the bag lying on the ground to your
right side. Get into the same position as you would for the regular bent-over row, but
place your left hand on your left knee and reach for the bag with your right hand.
Execution: Keeping both shoulders at the same height, pull your elbow upward,
contracting your lats, biceps, and forearms. Aim to have your fist make contact with
the bottom of your chest. Perform the perscribed number of reps, then switch sides.Start: Lie on your back with the bag draped over your right shoulder. Bend your right
knee and plant the heel to the ground.
Execution: Contract your abs and lift your hips up while twisting to your left. Plant your
left elbow to the ground. Continue to drive your hips up and to your left while shifting weight
from the left elbow to your left palm. From this position, bring your left knee behind you and
plant it so that you are now in a lunge with your right leg forward (not shown). Get to a
standing position and reverse the movement, step by step, until you are again lying on your
back. Perform the prescribed number of reps, then repeat on the opposite side.Circuit BStart: Place your feet shoulder-width apart, with the bag resting just outside of your
right shin. Squat down, keeping your butt low and chest high, and grip the front of the
bag with your left hand and rear of the bag with your right hand.
Execution: Drive up through your heels as in a regular deadlift, but toward the top
of the movement twist your torso to your left and move the bag along with it. As you
lower, place the bag on the ground outside of your left shin (your left hand should now
be at the rear of the bag and the right hand in front).Start: Wrap both arms tightly around the sandbag, using whichever grip you like and
holding it close to your chest. Keeping your chest up and your weight in your heels,
lower into a squat.
Execution: Tighten your abs and explode out of the squat and into the air. Land on
the balls of your feet, making sure to absorb the impact by bending your ankles, knees,
and hips. Immediately explode into the next squat. Make it your goal to jump high and
land quietly.insidefitnessBanner2LFGE_Banner_610x250LFGE_Banner_720X450LFGE_Banner_720X450Start: Lie on your back with the bag draped over your right shoulder. Bend your right
knee and plant the heel to the ground.
Execution: Contract your abs and lift your hips up while twisting your body to the
left. Plant your left elbow to the ground. Continue to drive your hips up and to your left
while shifting your weight from the left elbow to the left palm. Pause in this position,
and reverse. Perform the prescribed number of reps, then repeat on the opposite side.The Weight-Loss Meal PlanAlzeimersAlzeimers123ifm.thumbnailifmlogosa2 - BOSU BALL PUSH-UP1 - OVERHEAD DUMMBELL EXTENSION3 - BODY-WEIGHT TRICEPS DIP4 - CABLE UNDERHAND TRICEPS EXTENSION5 - TRICEPS PRESSDOWN6 -CABLE OVERHEAD TRICEPS EXTENSION7 - DUMBBELL KICKBACKStart: Stand upright with your feet shoulder-width apart, and hold the bag in
front of you at hip level.
Execution: Quickly drop down, place the bag on the ground, and kick your feet
out so that you are in the top portion of a push-up with your hands on the bag.
Lower yourself into a pushup, then forcefully extend your arms and jump forward
so that you land in a semisquat position. Grab the bag and perform the sandbag
clean to return to the start.E-TE-TStart: Stand upright with your feet shoulder-width apart, and hold the bag in front of
you at hip level.
Execution: Perform the sandbag clean as previously described (page 178). Once you
reach the top (holding the bag with a Zercher grip), explosively press the bag overhead. Slowly
reverse this entire movement until the bag is again on the ground.Start: Place your feet shoulder-width apart, with the bag resting just outside
of your left shin. Squat down, keeping your butt low and chest high, and grip
the front of the bag with your right hand and rear of the bag with your left hand.
Execution: This move is performed like the rotating swing, except
the bag is swung from the outside of the thigh instead of between the legs.
As was done in the other exercises involving rotation, you want to pivot on
the balls of you feet; when turning to your right, pivot on the ball of your left
foot (turning the heel outwards), and when rotating to your left, pivot on the
ball of your right foot (turning the heel outwards). This will reduce torsion on
the knee joints.CobraWarriorWeight-Loss Benefits: This pose builds inner and outer strength, stability, balance, and full-body coordination. It integrates and tones muscles of the abdomen, arms, back, and legs.

Standing tall, exhale and fold forward from the hips. Take a deep inhale, and on the exhale step your left foot back into a high lunge position. Inhale as you stretch your arms overhead, palms facing each other. Draw your weight into the right foot as the left leg lifts and draws back, bringing the body 
as parallel to the ground as possible. Keep your arms extended in front. Exhale and extend through the back leg by reaching out through the heel as if you’re pressing a wall behind you, and simultaneously reach forward with the arms. Hold for 30 to 60 seconds, and then release on exhalation, softly lowering your foot to the floor and returning your arms alongside the body. Repeat for the same length of time on the other side.Weight-Loss Benefits: This pose helps to efficiently reduce and expel waste, toxins, and tension because it stimulates peristalsis (helps to relieve digestive distress). It is often recommended for those with irritable bowel syndrome, indigestion, bloating, flatulence, or constipation.

Begin supine (lying face up) on the floor with the arms and legs extended. Exhale to bend the right knee, interlacing the fingers below the knee on the shin or back of the hamstring. Keep the back flat on the mat, the left leg engaged and extended. On every inhale draw the tailbone and sacrum down toward the mat, lengthen the spine, and on exhale use the strength of the arms to draw the knee closer to the chest. Keep the chin tucked slightly as the shoulder blades draw down toward the waist. Hold for up to 60 seconds to massage ascending colon. Repeat with the left side (to massage the descending colon), and then with both knees (to massage the transverse colon).Weight-Loss Benefits: Strengthens the thighs and ankles; tones the shoulders, butt, hips, and back; stimulates the circulatory and metabolic systems; increases the heart rate; and builds stamina throughout the whole body.

Stand tall with your feet together. Inhale to raise your arms overhead, palms facing inward with fingers spread wide. Exhale as you bend at the knees to sit back in an imaginary chair with thighs as parallel to the floor as the body allows. Inhale to retract and depress the shoulder blades, and exhale to draw the tailbone down to the floor and sink further into the squat. To deepen the pose, draw approximately 80 per cent of your weight into the heels (the toes may lift off the mat). Hold for 30 to 60 seconds, and then on exhalation straighten the knees and release the arms to the sides of the body. Repeat two to three times.Weight-Loss Benefits: Improves posture; places pressure on the abdomen to stimulate digestive organs; and helps relieve fatigue, stress, and anxietyYour WorkoutINCHWORM WITH SHOULDER PRESS 
Set a pair of non-rolling dumbbells in front of you, about the same distance from your feet as your hands would be in a push-up.  From a standing position, hinge forward from your hips, place your hands on the ground,  and walk them out until you are in a full plank with your hands on each dumbbell.  Walk your feet toward your hands,  &  then stand and press the weights above your head. Reverse the motion to return to the start.

TIP: Make sure your back is flat, and don’t let your hips rock from side to side during each rep.Stationary LungeSTATIONARY LUNGE WITH LATERAL RAISE 
Begin in a wide staggered stance with one foot forward, and hold a dumbbell in each hand at your sides.  Bend your knees to lower into a lunge, and at the same time raise your arms out and up until they are straight and in line with your shoulders. Pause, then lower your arms and extend your legs to return to the start.  
TIP: Shorten the gap between your feet to make your core work harder and to shift some of the emphasis to your quads.SUMO SQUAT WITH UPRIGHT ROW
Start by standing with your legs wide and your toes pointing out slightly. Hold one dumbbell in each hand, with your arms extended toward the floor and your palms facing your body.  As you lower into a squat, pull the dumbbells upward, leading with your elbows, until they are at chest level. Extend your legs and arms fluidly to complete one rep.

TIP: Begin your squats by pushing your hips back, rather than just bending your knees, to minimize the stress on your joints.ROWING ONE-LEGGED DEADLIFT TO CURL WITH KNEE-UP 
Stand tall with a dumbbell in each hand at your sides, palms facing in.  Hinge forward from your hips to bring your torso parallel to the ground, extending one leg straight behind you as you move.  Pull the weights up, keeping your elbows tight to your sides.  Return to an upright position, and, without touching your foot to the ground, bring your knee up in front and perform a biceps curl. Reverse the curl, and start into your next rep. 

TIP: Though you might be used to lifting heavy, use lighter weights with each of these exercises.