Absolute Power Workout

Six turbo toners designed by Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ.

So grab your yoga mat and do the circuit twice, three alternating days a week!

Clamp (Targets back, abs, obliques, inner and outer thighs)

  1. Lie face up on the floor with your arms and legs extended upward; lift head, neck and shoulders off floor
  2. Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout
  3. Return to start, squeezing palms together and legs together
  4. Do 10 to 12 reps

Sprinkler (Targets back, abs and obliques)

  1. Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward
  2. Rotate torso to right, sweeping left arm across body to tap left palm to right palm
  3. Return to start, then repeat to left to complete 1 rep
  4. Do 10 to 12 reps

Skinny Dip (Targets back, abs, obliques, butt)

  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you: extend right arm over head
  2. Lift hips off floor; then raise bent right leg a few feet.  Make it easier: keep knees together
  3. Keeping right leg lifted, dip hip to floor
  4. Do 10 to 12 reps, switch sides and repeat

Wiper Plank (Targets back, abs, butt and legs)

  1. Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders.  Clasp hands together
  2. Lift right leg behind you as high as you can, then lower it without touching toes to the floor and bring it out to the right side.
  3. Return right leg to center then repeat without touching toes to the floor
  4. Do 10 to 12 reps

Twister (Targets shoulders, back, abs, obliques and hamstrings)

  1. Stand with feet hip width apart, elbows bent out to sides and hands touching behind head, keeping back flat, hinge forward from hips so that upper body is parallel to floor.
  2. Rotate torso to face right.  Pause, return to center, pause again, then rotate to the left to complete 1 rep
  3. Do 10 to 12 reps

Jackknife (Targets shoulder, back, abs, obliques, legs)

  1. Stand with feet shoulder width apart, arms extended overhead, lift right leg about a foot off floor, toes pointed
  2. Hinge forward from hips and reach hands to toes
  3. Keeping right foot lifted and back flat throughout, straighten up  to standing position as you lift arms overhead, then place right foot on the floor.
  4. Switch sides and repeat.  Do 10 to 12 reps, alternating sides

Fitness Magazine
September 2012

    Absolute Power

    Flat abs and killer confidence have one thing in common: a hard core.  That’s because the muscles that make up your middle dictate not only how you rock a sports bra but also whether you stand tall and pack a punch in kick boxing class.  “Firming the deep ab muscles is the fastest way to shrink your waist and improve your posture”, says Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ, who supplied the six turbo toners that you’ll find in my next post.  So get your yoga mat and do the upcoming circuit twice three days a week on alternate days.  Then get ready to flash that super fly center!

    By: Jenna Autuori-Dedic
    Fitness Magazine September 2012

    SUPER MOTIVATION BOOSTERS

    Rev up your mojo in mere seconds.

    1. Move to improve your ‘tude.  Sneak in a morning sweat session and you’ll experience the exercise high all day: Research from the University of Vermont in Burlington shows that doing just 20 minutes of moderate intensity exercise – brisk walking or easy paced cycling, for example – gives you a feel good mood recharge that lasts up to 12 hours. 
    2. Turn your playlist into a pace maker, download the free beatscanner tool at bestworkoutmusic.com to have it pull the tunes from your playlists that match your temp, or try the sites Workout Music Studio to alter the beat of your faves to suit your pace.
    3. See green to enjoy your routine, a Swiss study of 319 city dwellers determined that they found outdoor workouts more restorative than indoor ones.  Find a walking or jogging route on mapmyrun.com or a nearby bike trail at mapmyride.com.
    4. Chill out to firm up, tale a five at the water fountain to clear your head before you rep:  less stressed exercisers who lifted weights increased their strength gains by up to 25% compared with tenser folks, according to a study at the University of Texas at Austin.

    Fitness Magazine September 2011

    SUPERSCULPTING WORKOUT 3

    This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)

    Butt and Hamstrings and Quads and Calves

    QUADRUPED
    – targets butt, hamstrings and core ( up to double the butt toning of a squat and almost double the hamstring toning)

    1. Start on floor on all fours, knees under hips, palms under shoulders
    2. Keeping right knee bent 90 degrees, lift right leg until thigh is parallel to floor.  Lower to start
    3. Do 10-12 reps, then switch sides and repeat to complete 1 set
    4. Move onto the One-Legged Calf Squat

    ONE LEGGED CALF SQUAT
    – targets quads, calves (done while standing on a step with your heel off the edge, this engages 79% of your calf muscles)

    1. Stand on the left foot, holding on to back of chair for balance if needed, right leg bent behind you
    2. Raise left heel off floor as high as possible, then bend left knee to lower into a single leg squat
    3. Return to standing, then lower heel to floor
    4. Do 10-12 reps, switch legs an repeat.  Then return to the Quadruped.

    Continue alternating sets until you have done 3 sets of each exercise

    Fitness Magazine September 2011

    SUPERSCULPTING WORKOUT 1

    This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)
    Back and Chest

    BENT OVER ROW
     – targets back, biceps (tones 93% of your upper back muscles-more than any other move tested)

    1. Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides
    2. Hinge forward 90 degrees from hips so that back in parallel to the floor and arms extended down, palms facing each other
    3. Drive elbows directly behind you to bring dumbbells by ribs.  Lower.
    4. Do 10-12 reps, then move on to the Decline Bench Press

    DECLINE BENCH PRESS
    – targets chest, shoulders, butt and hamstrings (6% more chest toning than flat on your back version)

    1. Holding a dumbbell in each hand, lie face up on the floor with knees bent and feet flat; bring arms out to the sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to the floor, palms forward
    2. Lift hips off floor so that body forms a straight line from knees to shoulders
    3. Maintaining bridge position, extend arms to press dumbbells toward ceiling, lower upper arms to floor
    4. Do 10-12 reps, then return to the  Bent Over Row

    Continue alternating sets until you have done 3 sets of each exercise

    Fitness Magazine September 2011