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Total Body Workout at The Orange County Fitness Playground

May 18, 2016 by ptpt 2 Comments

Total Body Workout

In this article Innovative Results will showcase some of our equipment and coaches to bring you a very effective and efficient total body workout.

Warming Up

In this warm-up, Corey Beasley will lead you through some very effective and efficient SMR (self-myofascial release), closed-chain mobility movements, open-chain mobility movements, and warming up exercises to get your heart rate up, temperature up, joint lubricated with synovial fluid, muscular activation.

This should take about 5 to 15 minutes to complete.

Power Wheel Bridge and Curl

In this exercise, fitness trainer Corey Beasley shows you how to move properly.

This exercise is incredible for the abs, glutes, hamstrings, and calves.

Perform three sets of ten repetitions.

1a. SandBag Zercher Split Squat

In this exercise, personal trainer Eddie Thomson, shows us how it is done.

Remember to keep a long spine with your upper back and abs engaged.

This exercise is excellent for your biceps, shoulders, upper back, abs, glutes, hamstrings, and quads.

Perform 5-8 on each side as heavy as you can go without losing proper form before you move on to 1b.

1b. Plyo Step Ups

In this exercise, fitness coach Amanda Brown demonstrates the explosive form of plyometric steps ups.

Remember to stay tall in the spine, load the heel and foot that is on the step, and keep your abs engaged.

This exercise will work the quads, hamstrings, glutes, abs, and upper back.

Perform 10 Plyo Step ups on each side, and then rest for 1-3 minutes before you start 1a again. Perform for 5 rounds.

2a. Climber Pull Ups

In this exercise, fitness trainer Corey Beasley shows the power of the upper body throughout the proper movement sequence.

Remember to keep the elbows back and the chest proud throughout the movement.

This exercise is incredible for the upper back, lats, biceps, and abs.

Perform a maximum amount and then move immediately on to 2b below.

2b. Lateral Crawls

In this exercise, fitness trainer Corey Beasley shows the strength of the upper body, abs, and lower body, while demonstrating proper fluid form.

Remember to keep the knees close to the ground, keep the spine long, abs engaged, head up, eyes forward. Try to move as smoothly and quickly as possible.

This exercise is excellent for the quads, abs, chest, shoulders, and triceps.

Go left 40 feet, and then right 40 feet, resting 1-3 minutes before you start at 2a again. Perform for 5 rounds.

Conditioning Finish: Tsunamis on Heavy Rope

In this exercise, Fitness and Nutrition Coach Aaron Guyett demonstrates continuous effort with as much power and speed as possible.

This exercise is incredible for both upper body strength and lower body strength, while increasing aerobic capacity.

Perform for 30 seconds, and then take a 30 second rest for 10 rounds.

Did you like, “Total Body Workout at The Orange County Fitness Playground”?

Please leave us a comment, and share this Total Body Workout with your family, friends, and coworkers.

Looking to level-up how you look, feel, and perform? Fill out the form below, and we will help you get started with a free trial.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: 15 Minute, Body Strength, Body Workout, bodyweight exercise, Corey Beasley, Fitness Playground, fitness trainers, Lower Body Strength, Performer 5, personal trainer, Physical Exercise, Powerlifting, Squat, total body workout, Upper Body Strength

The Perfect Workouts for Travelers – How To Stay in Shape While You’re on the Road, In The Air or Anytime You’re Away From Home.

October 1, 2013 by ptpt Leave a Comment

Does it seem like you live out of your suitcase?FrequentFlyer_crop380w

Airport to airport…everything is starting to look the same.

A lot of people struggle with getting their workouts in while they are traveling.

Your schedule is crazy, you don’t have your gym, and you dine out at whatever restaurant is close to the hotel.

Well. we decided to provide all of our “Road Warriors” with a a bunch of resources, links, videos and tools that will help you get in shape and stay in shape, no matter where you are off to this week. Check out the full body workout that you can take with you everywhere.

Stiff When You Get Off The Plane?

When we sit for long periods of time, our ankles, hips, back and neck become a mess!

Check out these articles and videos to loosen up your ankles, hips, lower back and shoulders.

More Foot and Ankle Drills Here: Struggling with Back, Knee or Ankle Pain? Your Feet Could Be the Issue. Here are 15 Ways to Improve The Mobility and Strength of Your Foot and Ankles

Stuck on a trip with no workout equipment? No Problem!

5 Workouts to Use When You’re on the Road – This Full Body Workout is perfect!

Exercise Equipment That Fits in Your Carry On Bags, Luggage and Even You Backpack or Briefcase

Trigger Point Therapy Kits

Self Myofascial Release techniques have become a staple in most quality fitness programs and therapy clinics.

Our sedentary lifestyles leave our bodies stiff and dysfunctional, which can cause pain.  AKA, sitting on a plane, in a car or at a desk too much.

We have found that a few minutes with a roller, a ball or these trigger point kits can wipe out most minor aches and pains FAST!

These are a staple of our program at Innovative Results, and a valuable tool for anyone that travels a lot.

You can get these in our pro shop or click here for more info.

Valslides are a great tool to have at home, in your luggage and in your gym bag. 

They are slim, compact and they add some variety to traditional body weight workouts.

You can use them for upper body workouts, abdominal exercises and lower body alike.

If you workout at our gym, you know just how powerful these little sliders can be for your full body workout.

Buy a pair, put them in your luggage and you will thank us later!

Fat Gripzfat gripz

Hotel Gyms are not very inspiring.  They usually consist of a few dumbbells, a bench and some cardio equipment.  BORING!

Fat Gripz easily slide over the handle of any dumbbell and transform it into a tough, hard to hold piece of exercise equipment.

These are perfect for Farmer Carries, Rows and just about every exercise that you can perform with a dumbbell.

Just like the Valslides, these fit easily into your bags, side pockets and other spots in your luggage.

Check out this video for exercise ideas:

Fat Gripz

Jungle Gym XLTjungle gym

The Jungle Gym is our suspension trainer of choice. While these have become popular in many gyms around the world, we believe that Jon Hinds has created a superior product and a incredible series of videos, DVDs and continuing education that allows anyone to get a full body workout, no matter where you are.

These take up a little more space, but they are well worth the effort. About the size of a pair of shoes (sorry ladies), these suspension trainers allow you to target any muscle in the body. Squat, lunge, push, pull, abs and more.

These babies are perfect for beginners to elite athletes.

Jungle Gym XT: Beginner Workout

Jungle Gym XT: Advanced Workout

So there you have it.

3 simple, but effective pieces of exercise equipment that you can take anywhere.

Your health is important, so buy these, put them in your bags and get a great full body workout in your hotel room, in a local park, or wherever your travels take you.

We truly hope this helps!

Got questions?

Leave us a comment and we will do our best to point you in the right direction.

In Orange County, CA?

Swing by our gym in Costa Mesa and let us help you with your fitness goals.

Did you like, “The Perfect Workouts for Travelers – How To Stay in Shape While You’re on the Road, In The Air or Anytime You’re Away From Home.”?

Please share this article with your family, friends, and coworkers.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: Beginners Workout, Body Stiffness, Body Weight Workouts, Body Workout, full body workout, Hotels Gym, Jungle Gym, Nos Workout, Perfect Workout, Physical Exercise, Playground Equipment, Recreation, Therapy Kit, Weight Workout, Workout Anywhere, Workout Equipment

Try This to Spice Up Your Upper Body Workouts

January 1, 2010 by ptpt Leave a Comment

This is to add a little more to the push and pull part of your program.

Monday’s Chest and Back…

It’s boring, but it’s my life… 🙂

For more workout videos and exercise tip, follow us on Social Media!

Looking for more accountability in your training sessions?  Fill out the form below and our IR Training Team will get you started with a Free Trial Session!

 

Filed Under: Blog, Movement - Exercise Tagged With: Body Workout, Challenge Yourself, Costa Mesa, costa mesa personal trainer, exercise, Exercise Tips, Fill Out, Form Below, Innovative Results, Ir Training, Physical Exercise, Train Team, training, upper body, upper body workout, workout, workout video

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2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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