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Category Archives: News

Baseball Pitching Coach – Greg Dombrowski now at BEYOND MOTION®

We are very fortunate to have Coach Dombrowski join Beyond Motion® this summer for #pitching lessons. Between the analytics, we can offer within the facility and the pro-style mound outside, it’s the perfect set-up for our pitching coach.

As a player, Greg led Rome Free Academy to 2 sectional championships and a trip to the State Final Four in 2003. He was named the Central New York Pitcher of the Year after the 2003 season as well as a 3 time all league, all Central New York and All-State player each of his 3 seasons at RFA. After graduation, he attended the University of Kentucky for four years playing in the Southeastern Conference (SEC) leading UK to their first-ever SEC championship in 2006. In 2006, he led the pitching staff with a 10-2 record and a 2.83 ERA. That year he beat five top 25 nationally ranked teams including a complete game in the NCAA regional over Notre Dame.

Greg played on 3 nationally ranked teams before leaving Kentucky with the second most wins in school history and is still the school record holder in career winning percentage with a 23-5 career record. He was named a 3rd team pre-season All-American his Junior season, an All-South Region performer, and was on the Roger Clemens Award Watch List 3 years, a list comprised of the top 50 pitchers in college baseball and given to the nation’s best.

 

After graduating from Kentucky with a degree in Kinesiology and Health Education, Greg played in the Cincinnati Reds Minor League System before succumbing to a career-ending shoulder injury requiring surgery.

For lessons call
239-254-9300 
ages 10 & up

Suspension Training with Bodhi

The Bodhi Suspension System: A Brief Review

Watch out TRX, there’s a new suspension system out on the fitness scene. The Bodhi suspension system is suspension training with a Pilates twist. Suspension training is a form of resistance training which uses a series of ropes along with your body weight. The ropes are attached to what is referred to as the anchor- a pipe, beam, or ring, either mounted to the wall or suspended from the ceiling. By using handles and/or straps attached to the ropes, you can perform an array of different dynamic movements. You’re basically working against gravity with the goal of developing strength, balance, flexibility, and joint mobility. Bodhi provides two anchor points and four possible points of suspension, whereas the TRX system has only a single anchor and two points of suspension. The additional points of suspension make more variations available and can provide a deeper movement experience.

In this humble Pilates teacher’s opinion; double the suspension, double the fun! 

The creator of the system is a woman named Khita Whyatt. When a car accident left her with significant paralysis to her left side, Khita took control and began conceptualizing her return to health. The shearing injury, which had damaged the connections between the two hemispheres of her brain, impeded communication between the right and left side and made it feel as though her brain could not find the left side and get it to function voluntarily. Along with the disconnect from her left side, she also could no longer contract her deeper muscles, including the transverse abdominals. Because of her strong understanding of the body (Khita was a Rolfer and longtime Pilates practitioner), she knew she would have to develop a system that would re-engage the non-responsive deep and mid layer muscles without being able to consciously feel or contract them. The way, she discovered, was through an anchor and a couple of ropes. Enter Bodhi.

Bodhi means “awaken” in Sanskrit. It was an aptly named system. When your body moves in and out of alignment with gravity, it stimulates a reaction in the deepest muscles; that of “hugging into the bone”. The body has something called the righting reflex, also known as the Labyrinthine righting reflex, for all you nerds out there. It refers to your body’s reflex to correct its orientation when taken out of the upright position. So when you lean into the ropes, it is your body’s reflexive reaction to contract even some of the deepest muscles which also provides support for your joints. You can also modify the intensity of the movement by adjusting your center of gravity, or by deepening the lean. The deeper the lean, the more the stabilizing muscles of the body, including the deep core, spinal erectors, and shoulder girdle have to work. Through her training on the Bodhi, Khita was able to re-educate her neuromuscular system to fire in a coordinated fashion and re-stimulate her sense of stability, mobility, and proper alignment. She has experienced a full recovery and I have been told if you met her, you’d never be able to tell she was partially paralyzed.

The fact that the Bodhi is suspended from two anchor points means you have a more anatomically correct set up which is more kinesthetically pleasing and allows for a greater variety of movement patterns. The Bodhi’s two suspension points also allow for a lot of creativity. When I participated in a Bodhi teacher training, I was amazed at the scope and diversity of the exercises that can be performed on this most simple of designs. Exercises can be done standing, lying face down and on your back (supine and prone, respectively, if you want to get technical) and even lying on your side.  Different points of suspension can be added to each exercise. For example, a row (an exercise where, leaning away from your anchor, you pull your arms toward you body retracting your shoulders together) with both feet planted of the floor feels very different from a row with one leg suspended by a strap. So, regardless of your fitness level, the Bodhi can accommodate your individual needs. An exercise can be of a beginner to an intermediate level or can be more advanced and athletic. As with any session you’ll experience at Beyond Motion, the difficulty level will be adjusted to be appropriate for you.

The Bodhi is a very intuitive system and provides a unique movement experience. We have had a lot of success implementing it into Pilates sessions with all of our clients. It’s a very cool experience that we recommend to anyone looking for a fun, innovative workout that challenges your body in an entirely new way. 

 

 

 

 

 

 

 

 

For more information and to book a session call 239-254-9300 or email us at: info@go2beyondmotion.com

Jamie

Beyond Motion Staff Personal Jamie

Hear From Our Athletes….

Baseball has always been something I loved to play and have fun with it. I was never a “prodigy” or one of the best players on the field. Even coming into my freshman year I still didn’t believe the hype about me, and didn’t understand why so many people believed in me. I always told myself I was too weak and I just wanted to play for fun. As freshman year came to a close I realized this was something I wanted to take to the second step. Throughout high school season I kept hearing more and more about this Coach named Rick Lademann. So one day I approached some guys on the team that trained with him and heard nothing but positive things about him. So of course I had to tell my parents about this guy. When I told my mom about him she went straight on her phone and looked up Beyond Motion. The next day I was at the front desk paying for my first 12 sessions. To this day my parents say it was the best money they ever spent.

As I went through my sessions I noticed some quick changes in my game. My hand speed, my foot work, my leg strength, and mostly my arm strength, never felt this strong. So of course since I was getting so much stronger, my play on the field became eye opening to scouts. I had no idea what I was doing, or how good I became until I got my first call from a D1 school. It was insane hearing how I could impact SEC and ACC schools.

I went from a scrawny little everyday travel ball and babe Ruth baseball player, to a top D1 program recruit. I can easily say it has all happened from the decision from my parents made to send me to Beyond Motion. But I’m not done yet! I haven’t stopped yet. All I can think about now is that I want more, more, more, more. This man has put a new feature in my mind that I never knew. Im not satisfied with what I have right now, I want to get bigger and stronger everyday. I want to be able to tell Pro scouts that Rick Lademann from Beyond Motion trained me to play and look like this. Not only do I want this for myself, but I love being at Beyond Motion with my team and want to lead them to another state appearance.  Im the only kid on the roster this year that has 2 years of varsity under their belt, and have gone through two strong and unbeatable teams. Another year another chapter. RTD!!

Thank you Coach Rick and the Team at Beyond Motion!  

Shane Marshall- 

The Benefits of Hurricane IRMA

I R M A

I= Intelligence

R= Respect

M= Motivation

A= Awareness

For those of us that live and love Florida, Hurricane IRMA created quite a scare. Not only for our personal safety and for the safety of those around us, but also for our homes, businesses, and belongings. For some of us it threatened to take our lives and/or livelihood, and for others it actually did just that.

I’ve read posts asking for and offering assistance. I’ve heard about the “go fund me” pages, read about the outpouring of donations coming from businesses and individuals near and far, and have reached out with the help of many others to support our community with personal care goodie bags. The “human connection” I’m witnessing touches my heart, and makes me feel even more connected to Naples. For me and Rick this has been our home for more than 13 years.

As I’ve read the FaceBook posts and talk to many people around town, I keep reminding myself of the countless lessons I have learned over the past few weeks. (And although it seems like life has been interrupted for many months, it really has only been a few weeks.) I realized that while IRMA was scary, destructive and horrible, it was also AMAZING! Yes, I said AMAZING… and here’s why.

It brought people together. People talked to each other. Neighbors are now friends. We had a chance to connect with old friends, contact family that maybe we haven’t talked to in a while. Met new friends, and so on.

We spent “quality time” (albeit, in homes or shelters, lit by beautiful candle light, bright lanterns, and flashlights of all kinds) playing card and board games, re-introducing ourselves (and children that only know electronic based games) to charades, reading actual books, coloring, and did I mention talking without the TV, ipad, and every internet based distraction possible.  You may have prayed, laughed, cried, consoled, joked, and shared your thoughts, not only on social media, but in person… to one another… like the old days.

The aftermath of destruction, has been even more enlightening. Our beautiful Naples suffered pretty significant damage in some areas. One of the best descriptions I have heard was from my friend Donna; “Cosmetically Naples is without make-up right now…. looking a little rough and worn out from the storm but its authentic heart, soul and spirit, are shining bright and glistening through in the light.” Donna is one of the most positive people I have EVER met, but she is right. We’re all tired and feel slightly haggard. One minute we may feel happy that many of us are ok and it wasn’t worse, and the next minute feel horrible for someone living only a few minutes away that lost everything. The emotions of it all are exhausting and confusing.

But as I said in the very beginning, IRMA is also positive… think of “her” this way…

I= Intelligence We have all gained a sense of intelligence from this experience. How to prepare, what to do and not to do. New phone apps to help us stay connected, what insurance we need, papers are important, evacuation plans, etc. We’re learning if what we did to prepare was good, or not good enough. We’ve gained insight and inspiration that we as a community can and will come together to rebuild our homes, our city, our spirits, our businesses, and our lives.

R= Respect-  We have gained a deeper respect for one another, for our planet, for our bodies, for our property. We can look into someone’s eyes and offer a smile, a nod, a hello, and know we have all experienced something much greater than ourselves. Even if our own lives and livelihoods are “ok”, our “normal” is definitely not the same today as it was a few short weeks ago.

M= Motivation- Many of us are motivated to get our own lives back on track. To make sure things are where we need them to be. Whether dealing with business or personal things, we are motivated to get through the “clean up” and move forward. Some of us are motivated to help those that need something, anything, everything. Whether it’s offering assistance to clean up a yard, or offering a home cooked meal, a place to stay, helping to pack up donations, or collect funds, we are motivated more than ever to connect and stay connected.

A= Awareness- With Mother Nature’s cruel- life altering storms we have become acutely aware that we can’t control everything. We can control our responses, our reactions, and our behaviors before and after situations occur. We have become even more aware of our limitations and our strengths. Finding out what we are truly made of, and what is important to each of us. We are more aware of our neighbors and surroundings, maybe even seeing things through “new eyes”.

The question is, what happens next? What happens when most of the trees are carted away, school is open again, and the news stations find somethings else to talk about? Will we still keep the intelligence? Will we loose the respect? Will our motivation continue? Will we still be aware? I for one will work to continue these things. While I am BEYOND grateful that our home, business, friends and clients are safe and accounted for, I am humbled and in awe of this new “normal” and know that I can

Pier at Sunset in Naples, Florida

never go back. I hope you join me on this journey… there’s too much to do and a short time to get it all done.

Become a Pilates Teacher with BEYOND MOTION®

Congratulate these ladies for starting their journey!

These fabulous ladies just completed our Pilates Mat Teacher Training.

Congratulations to: Renee’, Isabel, and Suzie!

Our next round of Pilates Teacher Training’s begins on July 22nd and will have your entire course work completed in time to teach Pilates starting in January, 2017.

Over the last decade, Pilates has grown in popularity with everyone from athletes, to celebrities, as well all of us just looking to create and maintain a healthy, fit body. This HUGE amount of popularity has created a need for highly educated Pilates teachers.

Unfortunately, this need for instructors has led to fly-by-night teacher training schools popping up all over.  Historically, as a Pilates teacher we needed to undergo 400 – 600 hours of lecture, observation, and self practice, in order to safely teach clients and understand their needs. Now we see companies advertising that they “certify” Pilates teachers in as little as just 8-16 hours… (oh please…)

BEYOND MOTION® does NOT offer one of those “quickie” teacher training programs. Our comprehensive teacher training course requires over 450 hours of lecture, observation, self practice and exams, as well as apprenticing at the BEYOND MOTION® studio.  Graduates of the program will be fully qualified to sit for the Pilates Method Alliance Certification Exam (Which is the ONLY NCAA accredited Pilates Teacher Certification in the world.)

I started this program because of what I was seeing during interviews. Many instructors had great energy, but little knowledge. They learned how to regurgitate choreography, but didn’t understand how to pull the exercises apart, or why to teach some exercises to some students, and not to others. So here we are…. BEYOND MOTION® PILATES TEACHER TRAINING.

While there are many amazing and reputable companies around the globe, you may need to travel quite far and pay HUGE amounts of money for the training. I wanted people to be able to study in SW Florida, learn more than just choreography and truly understand the practice. Join us and learn the amazing power that Pilates has to truly transform your body, and your life.

If you or someone you know is interested in learning more, we invite you to follow the links below.. Trust us it’s one of the MOST rewarding training programs you can experience!

Chris Sale conditioned self for success he’s enjoying

Chris Sale conditioned self for success he’s enjoying

 We love sharing all of the latest news about our athletes… This was posted today in the Chicago Tribune. 

On any given Friday last offseason in Naples, Fla., visitors combing Vanderbilt Beach might catch the sight of a 6-foot-6 paddleboarder in the Atlantic Ocean or see the same tall, lanky athlete catching footballs at Pelican Bay Park.

During baseball season, White Sox ace Chris Sale works every fifth day. But once it ends, that’s how often Sale’s personal trainer in southwest Florida lets him play — relatively speaking. So every Friday from November until early February, Sale capped a rigorous workout week with an entertaining physical exercise outside the gym that broke up the monotony.

“We tried to keep it fun on Fridays,” said Rick Lademann, the co-founder of Beyond Motion health and fitness facility who has trained Sale the last four years. “Paddleboarding, running wind sprints in the park, catching Hail Mary passes … he got some looks.”

On this Friday in Yankees Stadium in New York, Sale will command stares again as he tries to become the first Sox pitcher since Jon Garland in 2005 to win his first eight starts. A Sale of the century indeed; the lefty with electric stuff became only the fifth Sox pitcher since 1913 to start 7-0. He breezed through batting orders with a 1.79 earned-run average over 50 1/3 innings — the highest total in the American League after his last start Sunday.

Sale’s stamina has been as impressive as his devastating slider, endurance Lademann says hardly came by accident. More by design.

“When Chris first came to us four years ago, he never had been through something like this so now he understands his body more,” said Lademann, a Loyola Academy graduate from Deerfield who worked under Bulls strength coach Al Vermeil from 1996-2000. “Chris matured astronomically. The biggest growth has come from the mental side. He wants it.”

While Cubs pitcher Jake Arrieta’s famous fitness regimen caused the team to name a Pilates room for him in its new clubhouse, Sale’s commitment to conditioning received much less fanfare. With a quick start in mind, Sale appeared last Nov. 1, weeks before Lademann expected him, intent on improving his body.

Chris Sale photo by the Chicago Tribune

“I saw an urgency in Chris I usually see with NFL players I train,” said Lademann, 41.

And they trained hard, according to how Lademann described the four-hour-per-day workout week that led up to the fun-filled Fridays.

Monday: In what Lademann called “dynamic pre-hab” to prevent injuries, Sale focused on everything from rotator-cuff exercises to lower-leg squats and dead lifts. They dedicated 30 minutes to soft tissue and finished with stretching.

Tuesday: The high-volume intensity day included circuit training, with four exercises specifically designed for Sale.

Wednesday: On the day devoted to Pilates, Sale followed instructor Amy Lademann, Rick’s wife and facility co-founder, and concentrated on his core and flexibility.

Thursday: A heavy lifting day, Sale focused on his glutes and leg muscles, eventually building up enough power to squat 255 pounds eight times, according to Lademann.

“He’s a skinny guy but strong as hell,” Lademann said.

Yet in this young season of promise, Sale has left a deeper impression with his mental strength. He boldly took on club executive Kenny Williams after the Adam LaRoche saga, a risky public stand that unified the Sox and clearly identified Sale as a clubhouse leader. He stayed professional even when the Sox’s cutting of buddy John Danks stung personally. But most significantly, Sale slightly adjusted his approach on the mound, trusting the Sox’s improved defense enough this year to pitch to contact rather than go for the strikeout every time.

Oh, Sale still possesses that fiery intensity that caused him to hit himself in the head with a baseball last Sunday in frustration — but he also uses it more to his advantage. Testament of that headiness came from Twins catcher Kurt Suzuki after Sale’s last start.

“He’s smart,” Suzuki told MLB.com. “He’s not just a thrower. He’s doing a little more finesse stuff this year than in the past.”

As for the future, Sale seems well-suited as the franchise player for a Sox organization that holds team options for two seasons after his contract expires in 2017. That price certainty for Sale removes the anxiety surrounding Arrieta’s next deal. Comparing Chicago aces, Arrieta has sounded more unsettled about his contract in the last two months than Sale ever has in the three years since signing his — a five-year, $32.5 million package that is baseball’s best bargain.

Yet those who know Sale best say he measures worth in other ways.

“He’s authentic,” Lademann said. “He’s like a hermit — he doesn’t go out. He loves his wife (Brianne) and son (Rylan) … and video games. He’s not into the limelight. There is no rock-star mentality. He’s a blue-collar guy from Lakeland, Fla., who grew up without a lot of money and has stayed true to who he is.”

Staying true to his routine, Lademann will send Sale a text before Friday’s start the way he always does. A trainer never stops training prized pupils.

“Just little stuff to let him know I’m watching,” Lademann said. “I think my last one was: ‘Excellence is defined by consistency and consistency is defined by location.”

At this stage of the season, and his career, it’s hard to imagine Sale in a better place.

Article first posted in the Chicago Tribune by David Haugh

Contact Reporter Chicago Tribune

 

Don’t Get Left Out! See What’s Going On At Beyond Motion – May 2016

Are you SEXYFIT and Ready for Summer?
Join the SexyFit Nutrition Challenge 
  • Are you ready to feel GREAT?
  • Do you want to learn how to be healthy and love the food you eat?
  • Are you looking to lose weight and look great for swimsuit season?
  • Do you want to create a healthy lifestyle you love and feel good about?
  • Register Now for our next SexyFit Nutrition Challenge! Ask us how!
The next SexyFit Nutrition Challenge runs May 16th-June 17th.  It will change your life.
Click Here To Learn More
Welcome Christina to BEYOND MOTION!

We are excited to add Christina to our summer line up. While some of you may know that for the past 12 years Christina has been Gulf Coast High Schools Head Athletic Trainer, working with your athletes, you may not know she is also a certified Personal Trainer. Christina works with women and men from all kinds of backgrounds and fitness levels. She enjoys being able to combine her athletic training and personal training experience to create unique workouts for each of her clients.

Christina will be working with us on Tuesday, Thursday, and Saturday mornings starting this May. She will be working with our athletes and be available for personal training sessions for anyone that may be interested. Please call 239-254-9300 to schedule your session today.
Summer D1 For Young Athletes

We’re gearing up for summer and the BEYOND MOTION D1 Program is going to take your young athletes’ training to the next level.  Give them the head start they need for next season.

D1 is a multi-faceted approach to training that is specifically designed with seven key components to enhance athletic performance level.  D1 athletes will work on their strength, speed, agility, flexibility, mobility, power and stability.  When these components are addressed progressively, they become innate characteristics of a D1 athlete.
We suggest D1 athletes attend 2-3x’s a week consistently.  While this may vary for each individual, 2-3x’s a week creates an ideal balance between the athlete’s team training, practices, and sports games. As we tell all of our athletes, preparation is the key to success. You can’t just play the game, you have to train for it.
For more information on Beyond Motion’s Athlete Training Programs click here.    Make sure you pick up a copy of the current D1 schedule at Beyond Motion.
Virtual Training

Take your training with you, any time, any place.

No more excuses.

BEYOND MOTION now offers Virtual Training to provide you, and your athletes with the most accessible, progressive, and results driven programs.

BEYOND MOTION‘s Virtual Training allows you to have the most comprehensive online personal training and athlete strength and conditioning programs available. Now you can train with the best Coaches 24 hours a day, 7 days a week, at your school, local gym, or when you are on the road.     Click here for more information, and to register.
 

We are updating our database and need your help!  We are asking everyone to send us your headshot (nothing fancy, we just want to see your smiling face) to input into our system.  As we continue to grow, we want all of our staff to know who you are.  These pictures will not be shared for media, print, or anything else, except for the sole purpose of helping our staff verify who you are when you walk in our doors.  Our goal is to have everyone in our system by the end of July.  Some of you have already uploaded your own picture through the MindBody App.  Thank you for being one step ahead!  If you have not yet submitted your picture you can do so online at our website www.go2beyondmotion.com and login to your account.  Or you can simply email us your picture at  info@go2beyondmotion.com.  Thank you in advance!

BEYOND MOTION® Pilates Teacher Training Program begins May 2016

We are excited to announce our newest program- a 450 hour Pilates Teacher Training Certification. Throughout the years the BEYOND MOTION® fitness facility has received numerous awards for our outstanding Pilates program and fitness training facility. Now we are opening up our Pilates Teacher Training Program to those interested in furthering their education and/or pursuing a career in Pilates.

The BEYOND MOTION® Pilates Teacher Training Program meets all of the requirements set by the prestigious Pilates Method Alliance.  Once students complete their 450-hour education they may be eligible to sit for the National exam. BEYOND MOTION® Co-Founder and Program Director Amy Lademann PMA-CPT® has more than 15 years of Pilates teaching experience, and has been teaching fitness for more than 20 years.  Known as the “teachers’ teacher”, instructors from around the globe have come to BEYOND MOTION® to train. The BEYOND MOTION® Pilates Teacher Training methodology takes a contemporary – science based approach to the classical method. “We need instructors that are able to deal with the “bodies of today, and for them to understand which movements are important for each client and why.”- Amy        Beyond Motion pilates teacher training Anatomy Movement Science

pilates teacher training matCertificate options include Pilates Mat 1 & 2; Pilates Equipment Certification; and the full 450 hour Comprehensive BEYOND MOTION® Pilates Teacher Training Program.  All of the training modules will be completed at BEYOND MOTION’s 6000 square foot facility in North Naples, on a full line of Balanced Body equipment within their two Pilates suites. For additional details please visit: go2beyondmotion.com      

Amy & Rick Lademann created BEYOND MOTION® so that Southwest Floridians have a place to go where education and professionalism meet fitness. “We have created an environment that embodies all of the modalities needed in order for people to not only perform better, but to feel and live better.”                   Reformer pilates teacher training

BEYOND MOTION® opened their doors in 2009 with state of the art conditioning and Pilates equipment, and scientifically based programs designed to achieve results. They continually work to maintain the highest standards in athlete conditioning, personal training, Pilates, nutrition coaching, soft tissue therapies, and post rehab-therapy.

The BEYOND MOTION® team is comprised of highly educated and certified, strength and speed specialists, personal trainers, Pilates Instructors, massage therapists, and barre instructors, from around the country that share a common passion of health and wellness. 

To contact BEYOND MOTION® please call 239-254-9300 or email info@go2beyondmotion.com For additional details visit: go2beyondmotion.com

Ex-FGCU star Chris Sale of White Sox soaks up Night at the Nest

Dec. 04, 2015

FORT MYERS — The growing legend of Chris Sale keeps getting larger, but he’ll never be too big for the school that really helped him start it all.

As he has since its inception in 2010, the Chicago White Sox starter, four-time American League All-Star and 2010 Collegiate Player of the Year was back at Florida Gulf Coast University on Friday for the annual Night at the Nest, the athletics fundraiser for the Eagles.

“This is where I really grew up,” Sale said. “I feel at home here as much as anywhere else. I always like to come here pretty soon after I get home to catch up. Spill my guts; they spill their guts. We exchange stories and just kind of catch up. It’s fun. You can’t not like coming here.”

Dressed in the usual untucked plaid shirt above jeans and sporting the same close-cropped hairstyle from his college days, the first-ever Eagle to have his jersey (No. 41) retired was again at the sold-out fundraiser with his college sweetheart and wife of three years, Brianna. Five-year-old son Rylan sat this one out, but Sale was quick to pull out slow-motion video of him driving, quite impressively, plastic golf balls from his backyard. The Sales have a home not far from campus, and Sale often works out at FGCU in the offseason.

In fact, he’s already been there quite a bit. He’s also been working out yet again with Rick Lademann of Beyond Motion in Naples. On Wednesdays he does Pilates with Lademann’s wife, Amy, as he did a few years ago.

“They’ve always been great to me over there,” Sale said. “This is my fourth year now, so more of the same.”

 

Read the full story from this week’s Naples Daily News:  click here to read more

 

Bodyweight Workout for anytime- anyplace

One of the most common questions I get from clients and friends on the go is, “How can I keep up my workouts if I don’t have access to a gym when I travel?”  Now if you’re a runner that can run anywhere you’re golden… but for the rest of us non runners (and runners looking to add some strength training to their program) here are some of my favorite bodyweight exercises…

This entire series is from our recent trip to St Martin. While the community we stayed in has a tiny gym, I really wanted to do something outside… Obviously I’m using a fairly low wall, but a bench could work as well. This bodyweight workout will strengthen your chest, back, arms, core, legs, and glutes. Try my add-ons and you’ll have a complete bodyweight workout for anytime and anyplace, no props required.

 

P.S.Try each move for 20 repetitions and do the complete series for 3 sets. I actually started this workout with a slight jog, just enough to warm up (about 10 minutes) and then added some Pilates ab work at the end.   If you’re new to this workout begin with 10 reps and go through the series one time. As you progress increase the number of repetitions before increasing your sets. If you’re taking a break between exercises try to take no more than 1-2 minutes. Make sure your focus is on your form, not your time. Oh and if you’re feeling your knees on the first 2 exercises make sure you’re knee and ankle are aligned correctly and that you are pressing through your heel to straightening your base leg. If you’re pressing more through the ball of your foot or toes, you’ll feel more pressure in your knee and quad. If you’re pressing through your heel, you’ll actually find your hamstrings and glutes.

 

1) (top left) “Bulgarian Split Squat”- Keep the top of your foot resting on the wall and make sure your front leg lines up so that your knee and ankle are perpendicular. Lower yourself as far down as you can to make your hip and knee parallel while keeping your spine completely straight and core engaged. Press through your front foot to straighten your leg.  Do up to 20 on each leg. (P.S. the lower you go the bigger the hip flexor and quad stretch you’ll feel in your elevated leg.)

2) (top right) “Elevated Lateral Lunge” – Begin by standing with your feet shoulder width and then place your foot level to the back of the bench or top of the wall, so that leg is straight and foot is safe and flat.  Squat to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your torso as upright as possible. Make sure to push through your entire base foot so that you can feel your hamstring and glutes engage. Keep your back lengthened and your core engaged. Do up to 20 on each leg.

3) (bottom left) “Incline Push Ups”- I actually did 2 variations here. One was a wider grip allowing my elbows to bend outward away from my body and really working my chest, shoulders, and core. The picture below is a closer hand position to incorporate my triceps. Place your hands at the top of your bench or wall and walk your body back until you’re in an inclined plank position. In the tricep variation make sure your torso is forward enough that your thumbs align with your arm pits and your elbows become “glued” to your rib cage. Inhale and lower yourself down so that your elbows continue to graze your ribs. Exhale and press up making sure to keep your elbows close to your body.  P.S. If you separate your legs about hip distance apart while pressing your heals back, you will decrease the challenge. By squeezing your inner thighs together and pressing your heals back away from your body, you’re creating a bigger challenge. Do up to 20 of each variation.

4) (bottom right) “Dips” – Place your hands on your bench seat or wall with your fingers facing you. Walk your legs out until your heels are down and toes up. Inhale as your bend your elbows and lower your body down as far as you can while maintaining a tight core and completely erect spine. Exhale to press yourself up, while keeping your shoulders, traps and neck relaxed. Do up to 20.

 

Have fun and let me know how you did!
Amy

Oh and since I am totally obsessed with Pharrell Williams new album I had the song “Freedom” playing during this bodyweight workout. Here’s it is if you’re looking for something fun!

 

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