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Winston Experienced Results in Just 1 Week with Innovative Results

September 21, 2017 by Jessica 3 Comments

WinstonYu2Innovative Results is stoked on this next client highlight!

Why? Because this is a success story that is relatable for the majority of the folks that step foot on to Orange County’s Fitness Playground for the first time.

A huge thank you to Winston Yu for taking the time to share his experience and fitness results!

My brother and I joined Innovative Results because of a Groupon promotion and at the urging of a church friend. A group of us signed up together and after the first session, we were hooked! I am incredibly glad for this experience and it has literally changed my life. 

WinstonYu3

My brother and I are truly a testament to the efficacy of IR’s program. Prior to joining IR, we’ve tried 24 Hr Fitness, LA Fitness, DVD programs, but nothing stuck! From each year’s New Year’s resolution to the next, I haven’t truly worked out for over 10 years. We have now attended for about 2 full months (everyday, 6 days a week!) This is well over the 3 days max I’ve consecutively worked out for prior.

IR provides an experience that neither a gym nor DVD program offers. The atmosphere is fun and energetic. The coaches are friendly, knowledgeable, encouraging, and pushes you just the right amount. The work out programs are well designed and vary enough so that you won’t get bored and you’re constantly challenged. This program, being a group class, is precisely why I feel more motivated to keep up. I don’t want to be the slowest or the weakest. Without peers, I would not be pushing myself. That said, it’s never a competition and you’re always encouraged to go at your own pace. I am definitely inspired to keep up with the EFFORT; not so much with the mass of weights, reps, or speed. The coaches focus on your form so that your work-out is of good quality, rather than sheer number of reps of poor form.

WinstonYu1

Both my brother and I have noticed differences in ourselves after the first week. I now have more energy, my mood has improved, even my complexion is better! After the first month, I now have family members telling me how my belly is already noticeably smaller.

What makes IR different is its family culture and it’s positive mental attitude. Now, both of us are into our third month and looking forward to continually improving ourselves. I cannot say enough good things about IR!

If you are like Winston, and the many others searching for a training program that will support and motivate you toward your fitness goals, give Innovative Results a try!

Fill out the form below, and one of our Innovative Results Team Members will set you up with a free trial session!

Filed Under: Blog, Testimonials Tagged With: bodyweight exercise, california, change, clear complexion, Costa Mesa, daily fitness challenge, family culture, Fitness Playground, goal setting, healthy living, Innovative Results, La Fitness, Life Balanced, personal training, Playgrounds, Programs Offered, results, training, Training Programs, Winston Yu

Lacrosse Athlete Gains Explosive Power & Endurance by Training at Innovative Results

September 18, 2017 by Jessica 1 Comment

emilycannonToday Innovative Results’ is highlighting one of our incredible student-athletes, Emily Cannon.

This young lady’s dedication, persistence, and strength is beyond compare. The Innovative Results Team cannot wait to see what is in store for Emily’s future, and athletic career!

Here is Emily’s Testimonial Interview given by Manny Aragon(MA) for Innovative Results.

MA: When did you start coming to Innovative Results (IR)?

Emily: Last year when I got my license.

MA: 2016?

Emily: Yeah.

MA: Why did you start training here (at IR)?

Emily: Because my dad went and he explained the workouts and I thought it looked fun. So I came. I did try it out before 2016 with my dad.

MA: What would you say has changed in your life from your training?

Emily: My endurance. And all around strength.

MA: So- what does that look like? You play sports- correct?

Emily: Yes. In Lacrosse I notice a difference in my endurance- in keeping up in the game.

MA: So what position do you play? Attack? image3

Emily: Yes. Attack. I’m staying in longer, I don’t get tired as easily and I don’t need as many breaks as I used to. (Ed. Note: Attack is a strength endurance position requiring bursts of explosive speed and power). My leg muscles keep me powering through.

MA: And what’s kept you coming back?

Emily: I like all of the trainers- they’re fun and its not boring workouts- I’m not, I’m not DREADING the workout, its FUN!

MA: How has IR contributed to success in other parts of your life?

Emily: Ummm Its kept me MOTIVATED. My dad and I always use the #IRstrong saying whether its homework im doing- My dad always says “IR strong Emily- you can do it”– and I say “Yeah, I CAN do it!” (laughs) “Yeah.”

MA: What advice would you have for someone who is new here?

Emily: Don’t be scared that you can’t do something- there is always modifications. And its not embarrassing if you’re not as strong as other people.

MA: Who would you want to experience what you’ve experienced here at IR?

Emily: My sister. She wants to start coming here. And I want her to experience what I’ve experienced.

MA: What do you think she’ll get out of it?

Emily: People skills. Being with people who you’re not normally with. I’m never with old people- so now I’m like used to it…

MA: Why do you stay committed to IR?

Emily: Because I look good. I’ve gotten toned- I like it.

MA: Have other people noticed?

Emily: Um-Hmm.

MA: In what way? Positive?

Emily: Yes. Positive.

MA: Anything else to add?

Emily: (pointing at the camera) “I LOVE Innovative Results!”

BOOM!

#IRSTRONG

Innovative Results has knowledgeable trainers prepared to help you meet your desired fitness goals whether it be sport-specific, weight specific, strength and conditioning, or just moving better without common aches and pains.

If you are ready to take the next step and find a training program that fits you, fill out the form below and a member of our training team will contact you!

 

Filed Under: Blog, Testimonials Tagged With: Athlete, Athletic Careers, bodyweight exercise, Costa Mesa, Emily Cannon, endurance, fitness challenge, Fitness Playground, Games, goal setting, healthy living, Innovative Results, interview, lacrosse, Manny Aragon, Mindset, motivation, orange county personal training, power, skill, sports, sports training, Start Training, strength, Support Team, Train Team, training, Training Programs

Benefits of The Power Wheel – Innovative Results Fitness Coach Writes His Perspective With Six Power Wheel Exercises

July 11, 2016 by IR Staff 2 Comments

Mark Elmasry Demonstrates the Power Wheel glute bridge.

By Mark Elmasry

When you activate small and large muscle groups by using body weight with slow movements or isometrics, but what about a way to dynamically activate the most important muscle groups?

There is always a way to simplify and regress the basic activation drills, but how do we progress and add difficulty to any of those exercises?

Meet the Power Wheel.

The Power Wheel is a great tool that every body shape and size can use. It is a safe piece of equipment to use for exercise where we can minimize the risk of injury. If there exercise exacerbates certain potentially injurious movements, all the subject has to do is stop, without dropping any dangerous amount of weights or any bulky gym equipment.

Six Power Wheel Exercises

Most important highlighted feature of this tool is that it pin points specific postural muscle groups statically or dynamically in such a short period of time. You want an exercise tool that will shred your abs and tone your entire body with just a short 5 – 10 minute workout a few times a week; well you have to include the power wheel.

power wheelThe power wheel can regress a dead-lift to just a simple hinge off of the floor and make anyone shake and tremble or take a basic plank and make it exponentially more difficult to maintain a neutral as their face drips with beads of sweat.

To simplify the bio-mechanics behind why this piece of equipment is so challenging is because it is so unstable while you are affixed to it, whether it be gripping the handles with white knuckles or strapping your feet in like it is an adventure sport. After you are fastened to the Power Wheel and chose your exercise, it is further made deceptively more wobbly by the free rolling wheel. While the wheel moves it is strenuous just to maintain a neutral spine and therefore recruits substantially more muscle cells from our abdominal group than any other body weight floor exercise.

power wheel crawlThe Power Wheel is an efficient and highly effective tool. Every level of exercise enthusiast can safely utilize this tool with minimal to zero risk of injury. Lastly the Power Wheel targets every necessary postural muscle group, entire abdominal wall, obliques, serratus anterior, intercostals, transverse abdominis, spinal erectors, lats, hip extensors, flexors, and add/abductors, hamstrings, glutes and quads and the rest of your structure completely.

Everyone should be using this awesome piece of equipment!

If you liked, “Benefits of The Power Wheel – Innovative Results Fitness Coach Writes His Perspective with Six Power Wheel Exercises,” please leave us a comment, and share this article with your family, friends, and coworkers.

If you are interested in learning more about the power wheel, and all of the other dynamic and fun equipment we use here at Innovative Results – fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: Body Weights, Bodybuilding, bodyweight exercise, Exercise Physiology, Exercise Tools, Gluteus Maximus Muscle, Isometric Exercise, Physical Exercise, Power Wheel Exercise, Power Wheels Target, Powered Wheel, Result Fitness, Roll Wheel, Weights, Wheel, Wheel Exercise, Writes His Perspective

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

Need More Ab Exercises? These 3 Articles Will Shred Your 6-pack

February 24, 2016 by IR Staff 1 Comment

Aaron six pack proof1
Proof Example #1 – 6-pack Abs

I have been studying psychology and physiology since I was 16 (seems like forever ago…I am 34 now), because I wanted a “hot” body (six pack with ripped back, chest, arm, and leg muscles), that also performs at peak levels.

Fortune favors the bold, so after staying consistent with exercise, hydration, nutrition, and sleep I have managed to keep the six pack I created so many years ago in my high school fitness gym.

I used to walk around with my shirt off all of the time to show this off, and then I realized I was just feeding ego, not helping others realize their own improvements…now I rarely am seen without a shirt.

I don’t keep my shirt on because I lost my six pack (they are still strong and present, just a little more hairy).

It is mainly because grew up a little and chose a more modest, humble approach to help others reach their fitness goals.

I realized I don’t have to constantly show off my abs, strength, power, and muscles at Innovative Results fitness gym, to help other people improve their quality of life…it is more about connecting and having fun at The Orange County Fitness Playground, while building good habits with solid fitness training programs.

Aaron six pack proof2
Proof Example #2 – six pack abs

When it comes to overall fitness, especially ab and core strength, I wouldn’t coach clients, teach trainers, facilitate followers, or build progressions that didn’t work.

However, sometimes we forget that six pack abs and abdominal strength has less to do with ab-centric exercise (like crunches and sit-ups) and more to do with properly engaging them throughout our daily activities and exercise routines.

If we fail to engage our inner and outer abdominal muscles at the trunk of our torso, except for when we do “ab” exercises, we will fail to feel the abdominal muscles work properly in all positions.

Sounds to easy, but I encourage you to test this right now.

female abs
She has ripped abs, too

Are your “abs” “on”?

Most likely, they are not.

You are in some sort of forward slouch, slump, or fold, that has turned your abs into mush.

Once you straighten up your position in your seat or as you stand, your ab muscles and core need to share the load placed on your spine from gravity.

This load is increased as we perform daily tasks and exercises.

When we rotate, lift heavy, exert maximal force in push, pull, rotation, squating, hip hinging, and rotating, our abs must contract.

This is telling your ab muscles to adapt by getting stronger and more dense, so we can perform the exercises better next time.

Which invests into the future look and feel of our abs.

If we are regularly pursuing abdominal engagement through regular exercises, as mentioned above, and we consciously engage our abs as we sit, stand, walk, run, reach, lift, and hold stuff throughout the day…we will be amazed by our “core” or “ab” strength.

All of these movements ARE ab exercises, as long as we are actively engaging with our abdominal muscles during these movements.

As we start to engage our abdominal muscles more and more, we will have muscles to show off, especially when we pursue good nutrition, hydration, and sleep to help us remove the unnecessary body fat from our belly.

ricardo-abreu
Ricardo Abreu is shredded with a six pack

Need more ab exercises?

Try these three articles to help you work your abs and core better during your time at the Innovative Results fitness gym – The Orange County Fitness Playground.

Now you can get that hot body that also performs at peak levels:

7 Best Core Exercises
Are Ab Crunches a Waste of Time?
I Do Crunches Every Day, Where Are My Abs?

Make your Next Ab Exercises Your Best Exercises!

Did you like this article? Leave a comment and share this with your family, friends, and coworkers.

Would you like to train your abs at The Orange County Fitness Playground? Fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Recovery, Testimonials Tagged With: 6 pack, 6 pack abs, 6 packs, ab, Ab Crunch, ab exercise, ab exercises, ab strength, ab workout, abdominal, abdominal crunches, Abdominal Exercise, abdominal strength, abdominal workout, abdominals, Abs, abs are made in the kitchen, Abs Evening, abs that are ripped, best core exercises, bodyweight exercise, core, core exercises, Core Stability, core strength, core workout, Exercise Good, Exercise Routines, Pack Abs, Physical Exercise, Rectus Abdominis Muscle, regular ab exercise, Regular Exercise, ripped abs, sculpted abs, Sit-up, six pack, Six Pack Abs, stronger abs, stronger core, Vacuum Exercise, washboard abs

Advanced Bodyweight Workout To Stay Active When You Travel

November 18, 2015 by IR Staff 1 Comment

Small-basement-home-gym-and-yoga-areaWe’ve all been stuck at home, in a hotel or without a gym. Some travel during the holidays, but others travel consistently and need a way to stay active on the road. So we developed an advanced bodyweight workout that you can perform anywhere.

No EQUIPMENT Needed for this bodyweight workout.

Caution: Some of these movement are advanced and require a certain level of mobility, strength and body awareness, so proceed with caution.

Mobility – Warm Up

Cat Cow – 2 minutes

Hip CARS – 10 per side

Shoulder CARS – 10 per side

Activation Work

Feet – Balance for 20sec each, on each foot.  No angle?  No problem, just try to balance on one foot for 1 minute.

Hips – 15 reps per leg

Core – Plank knee in and extend – 15 reps per leg

Plank – Opp Reach – 15 reps per arm

**You can perform 1-2 sets of the activation work, before starting the strength series.

Strength Series – 8-12 reps per exercise

1a. Eccentric Step Up

Rest 1 minute.

1b. Climber Pull up

Rest 1 minute.

1c. Split Squat

Rest 1 minute.

1d. Spider Crawl – 30sec 

Rest 3 minutes, then repeat 3-4 rounds of the strength series.

So, if you are stuck on the road and have limited access to the gym, then this type of advanced bodyweight workout should keep you moving. If you have any questions, please leave a comment below and we will point you in the right direction.

Want FULL Access to Our Exercise Library, Workout Templates and other Online Resources?

–>> Check out the NEW IR3 Online Training Area Here <<–

Filed Under: Blog, Movement - Exercise Tagged With: 3 Minutes, advanced bodyweight circuit, advanced bodyweight exercises, advanced bodyweight workout, advanced bodyweight workout circuit, advanced bodyweight workout for strength, advanced bodyweight workout plan, advanced bodyweight workouts, Basement Home Gym, Body Weight Workouts, bodyweight exercise, bodyweight workout, Bodyweight Workouts, Equipment Needed, Feet Balance, Homes Gym, Physical Exercise, Powerlifting, Reacher, Sample Workouts, Squat, Stay Active, Workout Template, Yoga Area

Lessons Learned at Innovative Results – The Orange County Fitness Playground

October 13, 2015 by Jessica Leave a Comment

yoga5By Aubrie Pohl

I’m strong.

I can stand on my hands and do more push-ups than most girls I know.

I can ride a bike for 100 miles and stretch my leg behind my head.

I have felt a fire smoldering within me my whole life.

One that has been yearning, fostering, and striving for a body that is capable of doing any physical task I come across.

I want to reach my greatest potential.

I’ve learned how to challenge my body in ways I’ve never dreamed of,

…but I’ve also learned something else.

My foundation was unstable.

I power through movements and use my shoulders and quads to overcompensate for the weaker muscles.

My right side is predominantly stronger than the left.

My push muscles are over trained while my pull muscles are barely trained.

I’m a yoga teacher and a personal fitness trainer.

I spend hours each week guiding others through the crucial foundational postures and movements.

I guide others to gain stability and mobility before they gain strength and power.

…. but I wasn’t listening to my own words.

My mind created a blurred concept of my own training program.

I was injuring myself.

My elbow, my wrist, my ankle… things were starting to ache.

I’ve tried so hard to accomplish fancy movements that I forgot about frequently performing the foundational movements.

I spent years lifting heavy weights but didn’t lift my ego out of its control.

So I reverted back to the basics.

I stopped trying to progress and regressed back to powerful, simple structural movements to create proper alignment, posture, and strength.

– STABILITY –2014-11-13 15.37.17-1

You wouldn’t build your house on an unstable foundation, so why build your body on one?

Exercise can be profoundly life-enhancing.

It is a very useful tool to filter your mind and attention towards achieving more success, happiness, and joy in your life.

However, it needs to be handled in a progressive manner.

A progression means to begin at the appropriate level that suites your present body and then steadily and safely advance once the body is ready.

For example, you wouldn’t want to perform an overhead lift if you are lacking the specific level of shoulder mobility to lift your arms over your head.

There are prerequisites that need to be met.

Stability and mobility first.

Find absolute acceptance where your body is presently at, and work through the freedom of the movement you have available.

Start with foundational movement patterns and develop coordination.

Make sure muscles are firing in the correct order.

Establish a functional range of motion and mobility.

Find complete stabilization and balance in those movements.

Learn basic postural support and spend the proper amount of time conditioning and strengthening the movement pattern.

– STRENGTH & POWER –core exercise - sidewinder

Once stability and mobility is achieved, the body is ready to stabilize a load and has the ability to work through force output.

Have a personal trainer assess you and scan your movement so you can safely progress to adding weight! (Hint: Innovative Results)

To quote Ice Cube, “Check yo’self before you wreck yo’self.”

Now the muscles have been trained to work together through the fascia and muscular chain.

You’ve created a strong, flexible structure that can now increase the power, the maximum force.

Your performance will steadily increase, without injury, because you created a stable foundation and followed a progression perfect for you.

As for me?

Well, I’m living proof of this lesson now.

My joints aren’t aching, the strength of my left side is quickly catching up, and I can now perform pull ups!

 

Did you like, “Lessons Learned at Innovative Results – The Orange County Fitness Playground”? Leave us a comment and share this article with your family, friends, and coworkers.

 

Looking to look, feel, and perform like Aubrie? Fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: 100 Miles, bodyweight exercise, Fitness Playground, fitness trainers, Gain Strength, Lesson Learnt, personal fitness trainer, Playgrounds, pull-up, Pulled Muscle, Push-up, Sports Injury, Standee, Strength Power

How To Do A Turkish Get Up With A Kettlebell

July 17, 2014 by ptpt Leave a Comment

turkish baby getupsThe Turkish Get Up is a great way to build a solid foundation of strength.

Although it can be a bit confusing at first, the get up is perfect for beginners to advanced lifters.

What are some of the benefits?

  1. It builds stability and strength throughout our bodies
  2. It is a fundamental exercise that is great for assessing one’s ability to press overhead.
  3. It will develop stability in the shoulder, through multiple planes of motion.

How To Do A Turkish Get Up With A Kettlebell

Starting Position

Lying on your back, arm locked out, eyes on the kettlebell.  Bend the knee on the same side as the kettlebell and place the opposite arm out at 45 degrees

How to do a turkish get up

2. Roll to Elbow

Using a strong grip, roll towards the support arm and brace yourself with the opposite elbow.  Reposition up onto the hand.

TGU 2

3. Hips High

Both arms straight, eyes on the bell, drive through the bent leg and drive your hips up toward the ceiling.

turkish get up kettlebell

4. Sneak the Leg

 Reposition the straight leg back under your hips

TGU tutorial

5. Lunge position

Sit up tall, while maintaining integrity throughout the arm, shoulder and spine.

TGU how to kettlebell

6. Stand

Stomp through the front foot and stand up tall

TGU 6

To return to the floor, simply step back into a lunge and reverse the steps listed above.  The get up exercise is great for anyone looking to build stability and strength throughout their hips, core and shoulders.  These are perfect for new lifters and athletes alike.  Once the technique is grooved, we can start to increase the load and start working on other get up varieties.

Interested in learning more about kettlebell exercises?

Click here to learn more about our program.

Fill out the form below to schedule your FREE Trial!

Innovative Results was voted #1 gym and personal training program in Orange County, CA.

Filed Under: Blog, Movement - Exercise Tagged With: 1 Gym, 6 Steps, Arm Straight, Bent Leg, bodyweight exercise, It Build, kettlebell, Kettlebell Exercise, Lunge, Physical Exercise, Squat, Standee, Starting Positions, Strong Grip, Support Arm

Calisthenics Training: What's In It for Me?

June 11, 2014 by ptpt 2 Comments

Just for the crazy, the elite, and the muscle-heads? mariane rope climb

Think again!

Calisthenics is a wave crashing hard into the fitness scene, and it is anything but NEW.

Dating back to the Spartans, calisthenics means “beautiful strength” in Greek, and if you have watched individuals perform these incredible body weight movements it is an easy phrase to agree upon. (Read More on the History of Calisthenics)

Calisthenics is about “mastering one’s body” and the benefits surpass those of basic “throw the iron” muscle building workouts. It’s about control on physiological, mental, and neurological levels.

Have you ever wanted to do a proper push-up, pull-up or hand-stand?

These are your calisthenics starting points, and with proper training you could soon be performing muscle ups, walking handstands, the human flag and many more bodyweight movements!

Think you can’t get a good workout without the metal & iron?

It’s time to get the Calisthenics Facts…

Calisthenics training is not about being the next American Ninja Warrior, so what can EVERYONE benefit from Calisthenics training?

  • Fast Weight LossAshlee Pull Up
  • Minimum risk, Maximum Benefit to your Joints
  • Incredible Gains in Strength
  • Anywhere, Anytime
  • Simplicity
  • Extremely Varied
  • Perfect for Improving Mental Health & State of Mind

(Read More on Exact Benefits HERE)

Now that YOU have the facts, we know what you are thinking…

HOW DO I GET STARTED IN CALISTHENICS TRAINING?!?!?!

So glad you asked!

On Saturday, June 21st Brendan Cosso and the World Calisthenics Organization Crew will be conducting their  World Famous WCO Bodyweight Skills Level 1 Workshop at the Innovative Results Facility.

WCO

This is a 1-Day workshop that will take you through the physical & mental development in Sport of Calisthenics, with personal coaching, a training manual, a 1 hour nutrition lecture, and a certificate of completion!

Check out Phase 1 & Phase 2 of the Bodyweight Skills Workshop Here!

Spots are filling up fast!

For more information on this workshop & how to register visit WCO’s Website!

REGISTER TODAY!!

WCO Workshop Level 1Innovative Results

Filed Under: Blog, Events, Guidance - Coaching - Support, Movement - Exercise Tagged With: bodyweight, bodyweight exercise, Brendan Cosso, california, calisthenics training, calisthentics, Costa Mesa, fitness, fitness challenge, health, Innovative Results, lose weight, orange county, orange county personal trainers, performance project, weight loss, World Calisthenics Organization

Tone Those Trouble Zones for Sexy Summer Arms with Innovative Results – The Orange County Fitness Playground

April 25, 2014 by ptpt Leave a Comment

Are you ready for Summer?

Are you read to wear your swimsuits and tank tops and show off our arms?

Read this and make sure you have some sexy guns to show off!

Below are 5 moves to tone your arms and get them ready for your summer wear.

And ladies, the best part is these moves won’t only tone your arms, they will also help you create a sexy back for all those strapless summer dresses!

1. Dips – Dips are a great way to work the chest, shoulders and triceps….Especially those triceps! Dips will help you get rid of that arm jiggle!

To do the Dips off a Bench, place both hands on the bench behind you. Your fingertips should hang over the bench and face you.

Dip Visual

Stretch your legs out in front of you while keeping your butt back by the bench. The straighter your legs are and the further your heels are from your butt, the harder the move will be.

Advanced exercisers may want to place their feet up on a bench as well and even put a weight on their lap.Bend your elbows and drop your butt toward the ground. Drop until your upper arms are parallel to the ground then press back up. Keep your butt and back right up against the bench. Do not let your body drift forward.There are two variations of dips you can do. Beginners will need to do the dips off a bench; however, this move can be advanced for even an advanced exerciser if you don’t have access to full dip bars or parallel bars.

2. Push Ups – Push-ups are a great way to tone the chest, shoulders and triceps and burn calories. Compound movements burn way more calories than doing isolated exercises just for your arms.

A great push up modification if you can’t do a full push up from the ground is the Incline Push Up.

inverted push up

To do the Incline Push Up, place your hands up on a bench, bar or wall. Your hands should be outside your chest. Straighten your arms out and place your feet together so you are in a high plank position. You should tighten your glutes and draw your belly button in toward your spine. Your body should be in a straight line from your head to your heels. Your hips aren’t dropping toward the ground or up in the air toward the ceiling. Your head isn’t tucked toward the ground or jutting forward. Your back is not excessively arched or rounded.

Your hands should be right outside your chest. Your finger tips should be pointing straight ahead and your hands should be pressing into the ground, bar or wall and away from each other as if trying to tear a piece of paper.

As you lower down, you should lower your chest directly between your hands, keeping a nice straight line with your body. Your elbows shouldn’t flare out from your body. Your elbows should almost make an arrow with your body. Your body should move as one unit toward the ground, bar or wall. You want to drop your chest right to the bar.

Then press back up, keeping your body in a nice straight line.

3. Handstands – Handstands are a great way to tone and strengthen your shoulders and triceps while also working your core.

Beginners will want to start with a modified variation of the handstand. A beginner handstand is almost like a downward dog. Set up on your hands and knees. Then push your butt up in the air and drive your chest back toward your knees. Your focus is on getting your back flat and your biceps by your ears not on keeping your legs straight. Press your chest toward your knees so your back stays flat and hold.Hand stand visual

To advance then basic handstand hold, you can put your feet up on a table or chair. Walk your hands back toward the table or chair and push your butt up in the air. You want a nice straight line from your hands up your arms and torso to your tailbone.

The hardest variation is walking your feet up a wall or kicking up to a wall. If you walk your feet up the wall, the closer and more parallel to the wall you are the harder the hold will be. (From here you can add in lateral wall walking or hip taps. Shown in Irvine Personal Trainer Teaches You How to Do a Handstand Video)

Make sure that on each variation, you draw your shoulder blades down and back and draw your belly button in toward your spine. Squeeze your glutes as well to keep your low back safe.

4. Pull Ups – Pull ups are another great compound movement that will tone your arms as well as your back. Strapless dress? HECK YES!

Can’t do a full pull up?

Pull Up Assisted

Then try an assisted pull up. You can do either a jumping pull up with a slow lower down or a foot-assisted pull up.

To do the Foot-Assisted Pull Up, hang from a bar or use TRX/Jungle Gym straps. Place your feet on the ground underneath you. The more firmly planted your feet are, the easier the move will be. Your goal is to use your feet as little as possible. Your feet will assist only as much as you need to perform the pull up.

Then pull yourself up drawing your elbows down and back. Lead with your chest and pull your up so your chin goes above your hands then lower back down. Make sure you keep your chest pressed out and don’t shrug your shoulders during the movement.

5. Inverted Rows – Inverted Rows are another great move to tone your back. They are also a great way to develop the upper body strength you need to do full pull ups.

Plus if you have any shoulder, neck or upper back pain, Inverted Rows can help you alleviate it!

To do the Inverted Row, hold a suspension trainer strap in each hand or use a bar. Walk your feet out so that you are leaning back. The more you walk your feet under the straps, the harder the move will be.

inverted pull

Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Make sure you don’t shrug your shoulders. You want to keep your body in a nice straight line from your heels to your head.

Then row up, driving your elbows down and back. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down or your low back arch.

Move in a controlled fashion as you keep tension between your shoulder blades the entire time. Make sure you row low and don’t shrug your shoulders at any point. Do not bounce off the bottom of your row or use momentum to get back up.

These are five great moves to help you get your upper body ready for summer!

Which are your favorite?

 

Want a partner to motivate you in toning these trouble zones?  Get in touch with an IR Trainer Today!

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Filed Under: Blog, Events, Guidance - Coaching - Support, Movement - Exercise Tagged With: arms, bodyweight exercise, Costa Mesa, costa mesa personal trainer, Dip, Dip Bar, Dip Dip, dips, fitness challenge, Fitness Playground, Grinds, handstand, Innovative Results, Inverted Push Ups, orange county personal trainer, orange county personal trainers, Parallel Bars, Pin, progression, pull-up, push ups, Push-up, rows, sexy arms, Strapless Summer Dresses, summer, Summer Dresses, Upper Arm, Wall Walks

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