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Kettlebells are so efficient at making sure you use multiple muscles at the same time. Here is a Total Body Circuit for strengthening and conditioning. Start with Sumo Squats, perform 15 repetitions and hold the last rep until it burns. Move into Squat Swings, and complete 15 repetitions. Next hinge forward to a Flat Back Fold and perform a Row. Do 15 with each arm. And cycle through the circuit 2-3 times.
#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #kettlebells #strength #strengthtraining #conditioning #totalbody #totalbodyworkout #hellochicago #muscles #efficientexercise #trainsamestaysame
Kettlebells are so efficient at making sure you use multiple muscles at the same time. Here is a Total Body Circuit for strengthening and conditioning. Start with Sumo Squats, perform 15 repetitions and hold the last rep until it burns. Move into Squat Swings, and complete 15 repetitions. Next hinge forward to a Flat Back Fold and perform a Row. Do 15 with each arm. And cycle through the circuit 2-3 times. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #kettlebells  #strength  #strengthtraining  #conditioning  #totalbody  #totalbodyworkout  #hellochicago  #muscles  #efficientexercise  #trainsamestaysame 
Here is a Medicine Ball Workout that allows you to enhance your force production through acceleration training and incorporate the whole body through various planes of movement. Training force production in different ways proves to be the best method for transferring over to Sports Performance, and it also is a big help for Injury Prevention. Complete 15 repetitions of each exercise and cycle through the circuit 2-3 times.

1. Rotational Twists 
2. Overhead Drive Down
3. Single Leg Deadlift
4. Curtsy Squat with Figure Eights

#personaltrainer #chicagopersonaltrainer #exercise #fitness #strength #workout #strengthtraining #fitfam #core #medball #medicineball #lululemon #nike #circuittraining #totalbodyworkout #legs #arms #abs #outdoors #summer #outdoorworkout #power #movement #sportperformance #injuryprevention #trainsamestaysame
Here is a Medicine Ball Workout that allows you to enhance your force production through acceleration training and incorporate the whole body through various planes of movement. Training force production in different ways proves to be the best method for transferring over to Sports Performance, and it also is a big help for Injury Prevention. Complete 15 repetitions of each exercise and cycle through the circuit 2-3 times. 1. Rotational Twists 2. Overhead Drive Down 3. Single Leg Deadlift 4. Curtsy Squat with Figure Eights #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #strength  #workout  #strengthtraining  #fitfam  #core  #medball  #medicineball  #lululemon  #nike  #circuittraining  #totalbodyworkout  #legs  #arms  #abs  #outdoors  #summer  #outdoorworkout  #power  #movement  #sportperformance  #injuryprevention  #trainsamestaysame 
If you have a set of dumbbells, you have all you need for this Arm Workout. It focuses on the Upper Back/Shoulders, Triceps, and Biceps. Start with Single Arm Rear Delt Flys. Move into Alternating Front Raises. Transition to Single Arm Back Row. Next hinge forward and perform Single Arm Tricep Kickbacks. And finish with Bicep Extensions. Complete 15 Repetitions with each arm, or 30 total, and cycle through the circuit 2-3 times💪

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #strength #strengthtraining #arms #armworkout #upperbodyworkout #circuittraining
#dumbbells #dumbbellworkout #outside #outdoorworkout #shoulders #back #tricep #bicep #lululemon #trainsamestaysame #muscles
If you have a set of dumbbells, you have all you need for this Arm Workout. It focuses on the Upper Back/Shoulders, Triceps, and Biceps. Start with Single Arm Rear Delt Flys. Move into Alternating Front Raises. Transition to Single Arm Back Row. Next hinge forward and perform Single Arm Tricep Kickbacks. And finish with Bicep Extensions. Complete 15 Repetitions with each arm, or 30 total, and cycle through the circuit 2-3 times💪 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #strength  #strengthtraining  #arms  #armworkout  #upperbodyworkout  #circuittraining  #dumbbells  #dumbbellworkout  #outside  #outdoorworkout  #shoulders  #back  #tricep  #bicep  #lululemon  #trainsamestaysame  #muscles 
Rise and Grind World! Happy Monday! And just in case you are in need of a super hard, yet super time efficient total body workout today I have got you covered. This Bosu Balance Challenge works every muscle in your body the entire time, making it a great Monday workout if your day is already feeling rushed.

Complete one cycle with each leg, and take a small break off the Bosu in between circuits to let your legs and stabilizers relax. Always move slowly and at your own risk on the Bosu, but once you get the hang of how to position your weight it is not as difficult as it looks.

1. Knee Raise Overhead Press Combo
2. Side Leg Raise Lateral Raise Combo
3. Single Leg Deadlift Hold Row Combo
4. Straight Leg Lift Bicep Curl Combo
5. Bent Leg Side Lift Elbow Raise Combo
6. Bent Leg Dead Lift Hold Rear Delt Fly Combo

Perform 10-15 Repetitions of each exercise with each leg and cycle through the circuit 2-3 times. And I guarantee that everything will be on fire 🔥 
#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #bosu #monday #timeefficient #youdohavetimetoworkout #bosuworkout #crazyhard #totalbodyworkout #trainsamestaysame #strength #stability #balance #onfire #kellydalton #circuittraining #arms #legs #core #whyworkone #rushed #riseandgrind
Rise and Grind World! Happy Monday! And just in case you are in need of a super hard, yet super time efficient total body workout today I have got you covered. This Bosu Balance Challenge works every muscle in your body the entire time, making it a great Monday workout if your day is already feeling rushed. Complete one cycle with each leg, and take a small break off the Bosu in between circuits to let your legs and stabilizers relax. Always move slowly and at your own risk on the Bosu, but once you get the hang of how to position your weight it is not as difficult as it looks. 1. Knee Raise Overhead Press Combo 2. Side Leg Raise Lateral Raise Combo 3. Single Leg Deadlift Hold Row Combo 4. Straight Leg Lift Bicep Curl Combo 5. Bent Leg Side Lift Elbow Raise Combo 6. Bent Leg Dead Lift Hold Rear Delt Fly Combo Perform 10-15 Repetitions of each exercise with each leg and cycle through the circuit 2-3 times. And I guarantee that everything will be on fire 🔥 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #bosu  #monday  #timeefficient  #youdohavetimetoworkout  #bosuworkout  #crazyhard  #totalbodyworkout  #trainsamestaysame  #strength  #stability  #balance  #onfire  #kellydalton  #circuittraining  #arms  #legs  #core  #whyworkone  #rushed  #riseandgrind 
The Pilates Reformer may look like another Fitness Fad, but it has endured since the 1920’s when Joseph Pilates cobbled it together to help bedridden patients exercise. It is a wonderful machine, and this particular circuit takes advantage of the supine position and the resistance springs. Lying on the carriage keeps the range of movements on a horizontal plane, taking any pressure off weak or damaged knees and ankles. But do not think that the Reformer is just for those who want to improve their fitness for health reasons, sports fans can also enjoy performance-enhancing benefits. This dynamic form of Pilates improves muscle endurance, promotes better co-ordination and balance – essential to giving you that competitive edge.

1. Parallel Press Outs(10-12 Repetitions)
2. Laterally Rotated Press Outs(10-12 Repetitions)
3. Hips Elevated Press Outs(10-12 Repetitions)
4. Single Leg Bicycle(10 Repetitions each leg)
5. Running(20-30 Repetitions)

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #pilatesreformer #reformer #pilates #trainsamestaysame #strength #stability #coordination #preventinjury #muscles #josephpilates #endurance #balance #knees #ankles #improveperformance #competitiveedge #lululemon #danandshay #alltomyself #legs #legworkout #sports #lowerbodycircuit
The Pilates Reformer may look like another Fitness Fad, but it has endured since the 1920’s when Joseph Pilates cobbled it together to help bedridden patients exercise. It is a wonderful machine, and this particular circuit takes advantage of the supine position and the resistance springs. Lying on the carriage keeps the range of movements on a horizontal plane, taking any pressure off weak or damaged knees and ankles. But do not think that the Reformer is just for those who want to improve their fitness for health reasons, sports fans can also enjoy performance-enhancing benefits. This dynamic form of Pilates improves muscle endurance, promotes better co-ordination and balance – essential to giving you that competitive edge. 1. Parallel Press Outs(10-12 Repetitions) 2. Laterally Rotated Press Outs(10-12 Repetitions) 3. Hips Elevated Press Outs(10-12 Repetitions) 4. Single Leg Bicycle(10 Repetitions each leg) 5. Running(20-30 Repetitions) #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #pilatesreformer  #reformer  #pilates  #trainsamestaysame  #strength  #stability  #coordination  #preventinjury  #muscles  #josephpilates  #endurance  #balance  #knees  #ankles  #improveperformance  #competitiveedge  #lululemon  #danandshay  #alltomyself  #legs  #legworkout  #sports  #lowerbodycircuit 
Is your arm routine feeling stale or boring? Here is a new Cable Cross Shoulder, Arm, and Chest workout to freshen up your gym routine. One of the big advantages of the Cables is that they require strength and stability, making it super time efficient. I also love this machine because it allows you to work through the kinetic chain of muscles involved with pushing and pulling, helping to prevent injuries. Improve your strength, stability, coordination, and prevent injury with this Upper Body Circuit.

1. Upright Row Pushdowns
2. Bicep Pulldowns
3. Woodchop
4. Single Arm Side Pulldown
5. Single Arm Pectoral Fly
6. Single Arm Chest Press

Complete 15 Repetitions of each exercise with each arm. Cycle through the circuit 2-3 times.
#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #arms #upperbody #circuittraining #armworkout #shoulders #chest #cablecross #kineticchain #trainsamestaysame #freemotion #changeitup #pushing #pulling #strength #stability #coordination #preventinjury #timeefficient #gym #gymroutine #cables #muscles
Is your arm routine feeling stale or boring? Here is a new Cable Cross Shoulder, Arm, and Chest workout to freshen up your gym routine. One of the big advantages of the Cables is that they require strength and stability, making it super time efficient. I also love this machine because it allows you to work through the kinetic chain of muscles involved with pushing and pulling, helping to prevent injuries. Improve your strength, stability, coordination, and prevent injury with this Upper Body Circuit. 1. Upright Row Pushdowns 2. Bicep Pulldowns 3. Woodchop 4. Single Arm Side Pulldown 5. Single Arm Pectoral Fly 6. Single Arm Chest Press Complete 15 Repetitions of each exercise with each arm. Cycle through the circuit 2-3 times. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #arms  #upperbody  #circuittraining  #armworkout  #shoulders  #chest  #cablecross  #kineticchain  #trainsamestaysame  #freemotion  #changeitup  #pushing  #pulling  #strength  #stability  #coordination  #preventinjury  #timeefficient  #gym  #gymroutine  #cables  #muscles 
Pilates is one of my favorite types of exercise, because it teaches you muscular control. Joseph Pilates originally called his series of exercises Contrology. It requires you to use your limbs while contracting your core muscles to stabilize and generate power. This is an extremely important life lesson for movement. Your core is the battery pack that powers on your Upper and Lower Body. Here is a great Pilates Inspired Circuit to learn core control while strengthening your arms and legs. Why work one when you can work multiple?

1. Bridge w/ Med Ball Press
2. Band Press Out w/ Skull Crushers
3. Band Leg Lift w/ Overhead Extension 
Perform 15 Repetitions of each exercise and complete the circuit 2-3 times for a great full body workout.

#personaltrainer #chicagopersonaltrainer #pilates #josephpilates #control #muscles #strength #toning #pilatesseries #arms #circuittraining #legs #abs #core #glutes #medball #loopband #band #exercise #trainsamestaysame #fullbody #workout #fitness #lululemon
Pilates is one of my favorite types of exercise, because it teaches you muscular control. Joseph Pilates originally called his series of exercises Contrology. It requires you to use your limbs while contracting your core muscles to stabilize and generate power. This is an extremely important life lesson for movement. Your core is the battery pack that powers on your Upper and Lower Body. Here is a great Pilates Inspired Circuit to learn core control while strengthening your arms and legs. Why work one when you can work multiple? 1. Bridge w/ Med Ball Press 2. Band Press Out w/ Skull Crushers 3. Band Leg Lift w/ Overhead Extension Perform 15 Repetitions of each exercise and complete the circuit 2-3 times for a great full body workout. #personaltrainer  #chicagopersonaltrainer  #pilates  #josephpilates  #control  #muscles  #strength  #toning  #pilatesseries  #arms  #circuittraining  #legs  #abs  #core  #glutes  #medball  #loopband  #band  #exercise  #trainsamestaysame  #fullbody  #workout  #fitness  #lululemon 
If you think that these Loop Bands are only used for thigh work, think again! They are a great way to work your whole body, and here is an Upper Body Circuit using a Loop Band. For anyone who travels a lot, this is a great device to bring along in your suitcase to make sure you get your strength training in 💪

1. Pectoral Pull Aparts 
2. Overhead Lift w/tension 
3. Single Arm Rear Delt 
4. Straight Arm Pull Apart
5. Tricep Pull Apart
6. Straight Arm Raise w/tension

Perform 15 Repetitions of each exercise and cycle through the circuit 2-3 times.
#personaltrainer #loopband #chicagopersonaltrainer #exercise #fitness #workout #arms #armexercises #upperbody #upperbodyworkout #strength #strengthtraining #travel #travelworkout #toning #lululemon #exerciseanywhere #band #bandworkouts #circuittraining #armseries #efficientexercise #trainsamestaysame
If you think that these Loop Bands are only used for thigh work, think again! They are a great way to work your whole body, and here is an Upper Body Circuit using a Loop Band. For anyone who travels a lot, this is a great device to bring along in your suitcase to make sure you get your strength training in 💪 1. Pectoral Pull Aparts 2. Overhead Lift w/tension 3. Single Arm Rear Delt 4. Straight Arm Pull Apart 5. Tricep Pull Apart 6. Straight Arm Raise w/tension Perform 15 Repetitions of each exercise and cycle through the circuit 2-3 times. #personaltrainer  #loopband  #chicagopersonaltrainer  #exercise  #fitness  #workout  #arms  #armexercises  #upperbody  #upperbodyworkout  #strength  #strengthtraining  #travel  #travelworkout  #toning  #lululemon  #exerciseanywhere  #band  #bandworkouts  #circuittraining  #armseries  #efficientexercise  #trainsamestaysame 
Learning how to stabilize your pelvis while completing leg exercises is an extremely valuable low back injury prevention tool. It takes practice, and when I say tighten your core I do not mean hold your breath, but this Stability Ball Leg Series is a good way to learn this lesson. If your Pelvic Muscles and Core are not engaged you will have a hard time staying balanced. Perform 15 repetitions of each exercise with each leg, and complete the circuit 2-3 times.

1. SB Roll Back Lunge
2. SB Leaning Tip Toe Squat 
3. SB Leaning Bent Leg Side Lift
4. SB Leaning Tip Toe Plié Squat 
#personaltrainer #chicagopersonaltrainer
#exercise #fitness #workout #stability #balance #core #pelvis #stabilityball #ball #preventbackpain #trainsamestaysame #legs #legworkout #lowerbody #lowerbodyworkout #practice #injuryprevention #engageyourcore #kinesiology #movement #gym #circuittraining #stabilityballworkout #nike
Learning how to stabilize your pelvis while completing leg exercises is an extremely valuable low back injury prevention tool. It takes practice, and when I say tighten your core I do not mean hold your breath, but this Stability Ball Leg Series is a good way to learn this lesson. If your Pelvic Muscles and Core are not engaged you will have a hard time staying balanced. Perform 15 repetitions of each exercise with each leg, and complete the circuit 2-3 times. 1. SB Roll Back Lunge 2. SB Leaning Tip Toe Squat 3. SB Leaning Bent Leg Side Lift 4. SB Leaning Tip Toe Plié Squat #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #stability  #balance  #core  #pelvis  #stabilityball  #ball  #preventbackpain  #trainsamestaysame  #legs  #legworkout  #lowerbody  #lowerbodyworkout  #practice  #injuryprevention  #engageyourcore  #kinesiology  #movement  #gym  #circuittraining  #stabilityballworkout  #nike 
If you have some Glide Discs at home, you have an amazing tool to add variety and intensity. Because you are pressing into the Discs for each exercise, you increase the resistance beyond your body weight, making your workouts more effective. Here is a Glide Disc Circuit, focusing on Shoulder and Wrist Strength and Stability, and as an extra bonus your core will be getting an incredible workout too.

1. Plank Front Slide
2. Plank Side Slide
3. Plank Back Slide
4. Plank Circles 
5. Downward Dog Front Slide
6. Downward Dog Side Slide
7. Downward Dog Back Slide
8. Downward Dog Circles

Perform 15 repetitions of each exercise with each arm, repeating the circuit 2-3 times.

#personaltrainer #chicagopersonaltrainer
#exercise #fitness #workout #glidediscs #discs #variety #intensity #shoulders #wrist #stability #balance #core #abs #plank #downwarddog #shoulderstability #homeexercise #upperbodyworkout #arms #lululemon #trainsamestaysame
If you have some Glide Discs at home, you have an amazing tool to add variety and intensity. Because you are pressing into the Discs for each exercise, you increase the resistance beyond your body weight, making your workouts more effective. Here is a Glide Disc Circuit, focusing on Shoulder and Wrist Strength and Stability, and as an extra bonus your core will be getting an incredible workout too. 1. Plank Front Slide 2. Plank Side Slide 3. Plank Back Slide 4. Plank Circles 5. Downward Dog Front Slide 6. Downward Dog Side Slide 7. Downward Dog Back Slide 8. Downward Dog Circles Perform 15 repetitions of each exercise with each arm, repeating the circuit 2-3 times. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #glidediscs  #discs  #variety  #intensity  #shoulders  #wrist  #stability  #balance  #core  #abs  #plank  #downwarddog  #shoulderstability  #homeexercise  #upperbodyworkout  #arms  #lululemon  #trainsamestaysame 
When you train the same, you stay the same! So it was about time I put a new Upper Body Workout on here. This dumbbell series focuses on the shoulders, chest, back, biceps, and triceps. Perform 15 repetitions of each exercise and cycle through 2-3 times.

1. Elbow Extensions
2. Straight Arm Front Fly
3. Rows
4. Egyptians 
5. Standing Skull Crushers
6. Tricep Kickbacks

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #arms #dumbbellworkout #dumbbells #lululemon #upperbodyworkout #upperbody #shoulders #chest #back #biceps #triceps #circuittraining #trainsamestaysame #homeexercises #armworkout
When you train the same, you stay the same! So it was about time I put a new Upper Body Workout on here. This dumbbell series focuses on the shoulders, chest, back, biceps, and triceps. Perform 15 repetitions of each exercise and cycle through 2-3 times. 1. Elbow Extensions 2. Straight Arm Front Fly 3. Rows 4. Egyptians 5. Standing Skull Crushers 6. Tricep Kickbacks #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #arms  #dumbbellworkout  #dumbbells  #lululemon  #upperbodyworkout  #upperbody  #shoulders  #chest  #back  #biceps  #triceps  #circuittraining  #trainsamestaysame  #homeexercises  #armworkout 
Are you looking for a total body challenge exercise? Then try this Hanging Knee Tuck and Left Lift combination. 15 Repetitions of Knee Tucks immediately followed by 15 Leg Lifts will definitely exhaust your forearms, shoulders, abdominals, and hip flexors 😊

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #shoulders #abs #hips #hang #leglifts #kneetucks #core #totalbody #challenge #abworkout #hanginglegraises #lululemon #efficientexercise #functionalfitness #trainsamestaysame #youwillbesore
Are you looking for a total body challenge exercise? Then try this Hanging Knee Tuck and Left Lift combination. 15 Repetitions of Knee Tucks immediately followed by 15 Leg Lifts will definitely exhaust your forearms, shoulders, abdominals, and hip flexors 😊 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #shoulders  #abs  #hips  #hang  #leglifts  #kneetucks  #core  #totalbody  #challenge  #abworkout  #hanginglegraises  #lululemon  #efficientexercise  #functionalfitness  #trainsamestaysame  #youwillbesore 
Sometimes the equipment at the gym can be overwhelming, so here is a quick shoulder, upper back, and tricep circuit to optimize the effective weight training machines. Perform 15 repetitions of each exercise and cycle through the circuit 2-3 times: 
1. Lat Pulldown
2. Tricep Push-ups 
3. Rope Pull-downs
4. Cable Cross Shoulder Press

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #upperbodystrength #back #shoulders #triceps #machines #machinetraining #lululemon #overwhelmed #gym #gymideas #circuittraining #gymworkout #cablecross #nike #latpulldown #triceppulldowns #triceppushups #fitspo #trainsamestaysame #efficientexercise
Sometimes the equipment at the gym can be overwhelming, so here is a quick shoulder, upper back, and tricep circuit to optimize the effective weight training machines. Perform 15 repetitions of each exercise and cycle through the circuit 2-3 times: 1. Lat Pulldown 2. Tricep Push-ups 3. Rope Pull-downs 4. Cable Cross Shoulder Press #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #upperbodystrength  #back  #shoulders  #triceps  #machines  #machinetraining  #lululemon  #overwhelmed  #gym  #gymideas  #circuittraining  #gymworkout  #cablecross  #nike  #latpulldown  #triceppulldowns  #triceppushups  #fitspo  #trainsamestaysame  #efficientexercise 
While the field of Exercise Science is constantly expanding and improving, it is important to remember the principles it was built around. Medicine ball training is said to have been a form of strength and conditioning for the ancient gladiators and Persian wrestling athletes as far back as 1000 BC. 
Applying Newton’s Second Law of Motion, Force = Mass x Acceleration, you can begin to understand how to maximize your Medicine ball training. Most people focus on lifting more weight (mass) to get stronger (produce more force); however, acceleration, an essential part of the equation, is often overlooked. If we take a closer at this equation we can also increase force production by increasing the speed (acceleration) at which we move an object. Training by moving weights faster can make you stronger and more explosive, and Medicine balls are an excellent way to train acceleration for increased force production.

Here is a Medicine Ball Based Arm Workout to increase strength, coordination, and explosive power:

1. Med Ball Bicep Curl
2. Med Ball Chest Extension
3. Med Ball Overhead Press
4. Med Ball Slam

Perform 15 Repetitions of each exercise and cycle through the circuit 2-4 times.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #strength #trainsamestaysame #medicine #medicineball #medball #medballworkout #originsoffitness #classic #history #science #newtonslawsofmotion #arms #armworkout #circuittraining #coordination #explosivepower #upperbodyworkout #upperbodycircuit #workout #conditioning #principles
While the field of Exercise Science is constantly expanding and improving, it is important to remember the principles it was built around. Medicine ball training is said to have been a form of strength and conditioning for the ancient gladiators and Persian wrestling athletes as far back as 1000 BC. Applying Newton’s Second Law of Motion, Force = Mass x Acceleration, you can begin to understand how to maximize your Medicine ball training. Most people focus on lifting more weight (mass) to get stronger (produce more force); however, acceleration, an essential part of the equation, is often overlooked. If we take a closer at this equation we can also increase force production by increasing the speed (acceleration) at which we move an object. Training by moving weights faster can make you stronger and more explosive, and Medicine balls are an excellent way to train acceleration for increased force production. Here is a Medicine Ball Based Arm Workout to increase strength, coordination, and explosive power: 1. Med Ball Bicep Curl 2. Med Ball Chest Extension 3. Med Ball Overhead Press 4. Med Ball Slam Perform 15 Repetitions of each exercise and cycle through the circuit 2-4 times. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #strength  #trainsamestaysame  #medicine  #medicineball  #medball  #medballworkout  #originsoffitness  #classic  #history  #science  #newtonslawsofmotion  #arms  #armworkout  #circuittraining  #coordination  #explosivepower  #upperbodyworkout  #upperbodycircuit  #workout  #conditioning  #principles 
Back pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide. Fortunately, you can take measures to prevent or relieve most back pain episodes with this simple Yoga Flow Series. It stretches, stabilizes, and strengthens all the muscles of the core, as well as the neighboring muscles that offer support to your back. You can hold each pose for 2-5 breaths, as the pace of your Flow is up to you, and you can cycle through the Flow 2-3 times. 
1. Downward Dog
2. Dolphin Pose
3. Cow and Cat Stretch
4. Bird Dog Pose
5. Lean Back Pose
6. Child’s Pose

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #coreworkout #core #yoga #yogaflow #yogaforinjuries #preventbackpain #back #backpain #injury #strength #flexibilty #doctor #trainsamestaysame #lululemon #gym #exerciseasmedicine #stretch #downwarddog #dolphinpose #childspose
Back pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide. Fortunately, you can take measures to prevent or relieve most back pain episodes with this simple Yoga Flow Series. It stretches, stabilizes, and strengthens all the muscles of the core, as well as the neighboring muscles that offer support to your back. You can hold each pose for 2-5 breaths, as the pace of your Flow is up to you, and you can cycle through the Flow 2-3 times. 1. Downward Dog 2. Dolphin Pose 3. Cow and Cat Stretch 4. Bird Dog Pose 5. Lean Back Pose 6. Child’s Pose #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #coreworkout  #core  #yoga  #yogaflow  #yogaforinjuries  #preventbackpain  #back  #backpain  #injury  #strength  #flexibilty  #doctor  #trainsamestaysame  #lululemon  #gym  #exerciseasmedicine  #stretch  #downwarddog  #dolphinpose  #childspose 
New Year’s Resolutions are in full affect! And if yours is to trim your midsection, this is the circuit for you. Grab a Stabilty Ball and a Power Plate for an intense Ab and Low Back burn. The Power Plate creates a neurological reflex to make sure all your core muscles are turning on, and the Stability Ball allows you to maintain proper Allignment and Range of Motion 😊

Start with 30 second Intervals, with Settings of 30 Low. As you progress, you can move up to 45-60 seconds intervals at 40 High. 
1. SB Power Plate Rollout 
2. SB Power Plate Crunch
3. SB Power Plate Cross Crunch 
4. SB Power Plate Tuck Leg Extension
5. SB Power Plate Leg Lift Hold

#personaltrainer #stabilityball #chicagopersonaltrainer #powerplate #core #coreworkout #abs #abworkout #challenge #trainsamestaysame #gymworkout #stability #circuit #rangeofmotion #newyearresolution #circuittraining #lowback #nike #powerplateusa #powerup #trimyourmidsection
New Year’s Resolutions are in full affect! And if yours is to trim your midsection, this is the circuit for you. Grab a Stabilty Ball and a Power Plate for an intense Ab and Low Back burn. The Power Plate creates a neurological reflex to make sure all your core muscles are turning on, and the Stability Ball allows you to maintain proper Allignment and Range of Motion 😊 Start with 30 second Intervals, with Settings of 30 Low. As you progress, you can move up to 45-60 seconds intervals at 40 High. 1. SB Power Plate Rollout 2. SB Power Plate Crunch 3. SB Power Plate Cross Crunch 4. SB Power Plate Tuck Leg Extension 5. SB Power Plate Leg Lift Hold #personaltrainer  #stabilityball  #chicagopersonaltrainer  #powerplate  #core  #coreworkout  #abs  #abworkout  #challenge  #trainsamestaysame  #gymworkout  #stability  #circuit  #rangeofmotion  #newyearresolution  #circuittraining  #lowback  #nike  #powerplateusa  #powerup  #trimyourmidsection 
If you are looking for a good Upper Body Warm-up, or are rehabbing a shoulder or rotator cuff injury, look no farther than this Wall Upper Body Series. It allows you to use a moderate amount of body weight for resistance, and you can adjust the amount by moving closer or further away from the wall. It also helps to alleviate muscle tightness, by using the momentum of your body to break through shoulder and back restrictions. Perform 15-20 repetitions of each exercise, and if used for a Warm-up cycle through just once. If using as rehabilitation strengthening, cycle through 2-3 times.

1. Wall Push-up
2. Wall Side Push-up
3. Wall Push-up into Lateral Row 
4. Wall Overhead Stretch Down

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #workout #arms #upperbody #warmup #wall #pushups #rehab #shoulder #mirror #rotatorcuff #upperbodywarmup #circuittraining #injury #strength #strengthtraining #flexibilty #rom #trainsamestaysame #lululemon #exerciseasmedicine
If you are looking for a good Upper Body Warm-up, or are rehabbing a shoulder or rotator cuff injury, look no farther than this Wall Upper Body Series. It allows you to use a moderate amount of body weight for resistance, and you can adjust the amount by moving closer or further away from the wall. It also helps to alleviate muscle tightness, by using the momentum of your body to break through shoulder and back restrictions. Perform 15-20 repetitions of each exercise, and if used for a Warm-up cycle through just once. If using as rehabilitation strengthening, cycle through 2-3 times. 1. Wall Push-up 2. Wall Side Push-up 3. Wall Push-up into Lateral Row 4. Wall Overhead Stretch Down #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #workout  #arms  #upperbody  #warmup  #wall  #pushups  #rehab  #shoulder  #mirror  #rotatorcuff  #upperbodywarmup  #circuittraining  #injury  #strength  #strengthtraining  #flexibilty  #rom  #trainsamestaysame  #lululemon  #exerciseasmedicine 
I love the TRX, because it is unlike machine-based training. It allows you to move through endless ranges and angles, which is much more beneficial and functional than other workouts.  It allows you to focus on keeping your alignment right, and helps you to increase your range of motion. 
Here is an example of a Squat Series. The focus is on the lower body, but you are also challenging your core and shoulders. Why train one muscle when you can train multiples?

1. TRX Squats
2. TRX Single Leg Squats
3. TRX Sumo Squats
4. TRX Single Leg Sumo Squats

Perform 15 Repetitions of each exercise with each leg and complete 2-3 circuits.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #exercisescience #kinesiology #circuit #circuittraining #sculpting #toning #strength #strengthtraining #trx #trxtraining  #legs #legworkout #gym #gymworkout #challenge #stability #balance #nike #trainsamestaysame #efficientexercise #functionalfitness #fitspo #workout
I love the TRX, because it is unlike machine-based training. It allows you to move through endless ranges and angles, which is much more beneficial and functional than other workouts. It allows you to focus on keeping your alignment right, and helps you to increase your range of motion. Here is an example of a Squat Series. The focus is on the lower body, but you are also challenging your core and shoulders. Why train one muscle when you can train multiples? 1. TRX Squats 2. TRX Single Leg Squats 3. TRX Sumo Squats 4. TRX Single Leg Sumo Squats Perform 15 Repetitions of each exercise with each leg and complete 2-3 circuits. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #exercisescience  #kinesiology  #circuit  #circuittraining  #sculpting  #toning  #strength  #strengthtraining  #trx  #trxtraining  #legs  #legworkout  #gym  #gymworkout  #challenge  #stability  #balance  #nike  #trainsamestaysame  #efficientexercise  #functionalfitness  #fitspo  #workout 
Please don’t think that a Yoga Block is just used for stretching assistance. They have multiple uses, and here I have incorporated it into my Yoga Sculpt Series. It creates an insane balance challenge, and really requires you to focus on your form and control.

Start with a Heels Up Chair Squat and Front Raise Combination. Complete 15 repetitions. Move to a Step Into 1 Leg Balance With Bicep Curl, performing 15 repetitions. Finish with 15 Warrior III Rows. Repeat with the other side and go through the series 2-3 times for a Total Body Yoga Inspired Strength and Balance Workout.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #yoga #yogasculpt #yogablock #yogaseries #balance #balancetraining #control #efficientexercise #stretching #challenge #trainsamestaysame #bicepcurl #row #sculpt #strengthtraining #totalbodyworkout #yogafit
Please don’t think that a Yoga Block is just used for stretching assistance. They have multiple uses, and here I have incorporated it into my Yoga Sculpt Series. It creates an insane balance challenge, and really requires you to focus on your form and control. Start with a Heels Up Chair Squat and Front Raise Combination. Complete 15 repetitions. Move to a Step Into 1 Leg Balance With Bicep Curl, performing 15 repetitions. Finish with 15 Warrior III Rows. Repeat with the other side and go through the series 2-3 times for a Total Body Yoga Inspired Strength and Balance Workout. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #yoga  #yogasculpt  #yogablock  #yogaseries  #balance  #balancetraining  #control  #efficientexercise  #stretching  #challenge  #trainsamestaysame  #bicepcurl  #row  #sculpt  #strengthtraining  #totalbodyworkout  #yogafit 
Some people think that you need fancy gadgets or devices to get a great workout, but this is not true! All you need for this lower body strengthening circuit is a stair or step and a set of dumbbells. Believe me, you will feel the burn 😊

Start with 15 Low Squats. If you can pain free, try to lower to where you touch the step. Move into 15 Pulse Squats. Have a seat and put one dumbbell above your knee and complete 15 Seated Knee Raises. Repeat with the other leg. Transition into DB Standing Bent Leg Back Kicks and perform 15 repetitions. Finish with 15 DB Bent Leg Side Kicks. Repeat with the other leg. You can cycle through this lower body circuit 2-3 times.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #workout #Legs #lowerbody #circuittraining #strength #strengthtraining #legworkout #trainsamestaysame #toning #efficientexercise #functionalfitness #dumbbells #step #stairs #nike #gym #getlow #feeltheburn
Some people think that you need fancy gadgets or devices to get a great workout, but this is not true! All you need for this lower body strengthening circuit is a stair or step and a set of dumbbells. Believe me, you will feel the burn 😊 Start with 15 Low Squats. If you can pain free, try to lower to where you touch the step. Move into 15 Pulse Squats. Have a seat and put one dumbbell above your knee and complete 15 Seated Knee Raises. Repeat with the other leg. Transition into DB Standing Bent Leg Back Kicks and perform 15 repetitions. Finish with 15 DB Bent Leg Side Kicks. Repeat with the other leg. You can cycle through this lower body circuit 2-3 times. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #workout  #Legs  #lowerbody  #circuittraining  #strength  #strengthtraining  #legworkout  #trainsamestaysame  #toning  #efficientexercise  #functionalfitness  #dumbbells  #step  #stairs  #nike  #gym  #getlow  #feeltheburn 
Pictured is one super excited Kinesiologist! Exercise Science is constantly evolving and improving, and I try very hard to stay on top of my game. I have been researching Blood Flow Restriction Training, and here I am ready to give it a go! BFR Training, or Occlusion Training, involves wrapping a device such as BFR Bands around the top portion of a limb to restrict blood flow out of the working muscle. During properly performed BFR Training, blood is able to enter the muscle via arterial flow; however, the veins are restricted so that blood is partially prevented from leaving the working muscle. By reducing venous flow you force blood to remain inside your muscle longer than normal, and you quicken muscle fatigue and muscle failure. This triggers repair and regeneration processes, which results in rapid muscle growth without having to lift heavy weights 🏋️‍♀️ #personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #workout #BFR #BFRTraining #occlusiontraining #exercisescience #muscles #musclegrowth #strength #BFRBands #strengthtraining #newtechnology #nike #bloodflowrestriction #trainsamestaysame #efficientexercise #repair #regeneration #topofyourgame #keeplearning #improve
Pictured is one super excited Kinesiologist! Exercise Science is constantly evolving and improving, and I try very hard to stay on top of my game. I have been researching Blood Flow Restriction Training, and here I am ready to give it a go! BFR Training, or Occlusion Training, involves wrapping a device such as BFR Bands around the top portion of a limb to restrict blood flow out of the working muscle. During properly performed BFR Training, blood is able to enter the muscle via arterial flow; however, the veins are restricted so that blood is partially prevented from leaving the working muscle. By reducing venous flow you force blood to remain inside your muscle longer than normal, and you quicken muscle fatigue and muscle failure. This triggers repair and regeneration processes, which results in rapid muscle growth without having to lift heavy weights 🏋️‍♀️ #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #workout  #BFR  #BFRTraining  #occlusiontraining  #exercisescience  #muscles  #musclegrowth  #strength  #BFRBands  #strengthtraining  #newtechnology  #nike  #bloodflowrestriction  #trainsamestaysame  #efficientexercise  #repair  #regeneration  #topofyourgame  #keeplearning  #improve 
Looking for some new ideas to work your chest, shoulders, and triceps? Look no further than this evil BOSU and Barbell Circuit. The BOSU is an effective functional balance trainer, because you have to keep yourself steady while it moves under you. Adding it to Traditional Push-Ups improves the contractions of your muscles and your control over these contractions. Flipping it over to use it like an Incline Bench targets your upper chest and the frontside of your shoulders more the the standard flat bench, as well as adding a stability challenge 💪

Start with Traditional Wide Arm Push-Ups. Complete 15 Repetitions. Carefully transition into Narrow Arm Push-Ups, and perform 15 Repetitions. Turn the BOSU over and grab a Barbell. Complete 15 Chest Presses. Move your hands closer together and perform 15 Skull Crushers. Cycle through the circuit 2-3 times, or until your arms have had enough.

#personaltrainer #gym #gymworkout #chicagopersonaltrainer #exercise #fitness #kinesiologist #workout #bosu #arms #chest #shoulders #triceps #upperbodyworkout #trainsamestaysame #feeltheburn #toneup #muscles #training #fitspo #stability #balance #circuit #circuittraining #bosuball #bosuworkout #barbell
Looking for some new ideas to work your chest, shoulders, and triceps? Look no further than this evil BOSU and Barbell Circuit. The BOSU is an effective functional balance trainer, because you have to keep yourself steady while it moves under you. Adding it to Traditional Push-Ups improves the contractions of your muscles and your control over these contractions. Flipping it over to use it like an Incline Bench targets your upper chest and the frontside of your shoulders more the the standard flat bench, as well as adding a stability challenge 💪 Start with Traditional Wide Arm Push-Ups. Complete 15 Repetitions. Carefully transition into Narrow Arm Push-Ups, and perform 15 Repetitions. Turn the BOSU over and grab a Barbell. Complete 15 Chest Presses. Move your hands closer together and perform 15 Skull Crushers. Cycle through the circuit 2-3 times, or until your arms have had enough. #personaltrainer  #gym  #gymworkout  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #workout  #bosu  #arms  #chest  #shoulders  #triceps  #upperbodyworkout  #trainsamestaysame  #feeltheburn  #toneup  #muscles  #training  #fitspo  #stability  #balance  #circuit  #circuittraining  #bosuball  #bosuworkout  #barbell 
You may call it your backside, bum, tush, derierre, buns, or booty, but I call it one of the most important muscles to prevent injury and improve your athletic performance. The gluteus maximus, gluteus medius and gluteus minimus do more than add roundness to your behind. These muscles play an important functional role in your body’s alignment. They stabilize your pelvis during running and walking. You need strong glutes to help with hip extension and forward propulsion. Proper alignment of the pelvis, torso and legs also depend on strong glutes. So PLEASE make sure to include Glute Strengthening Exercises in your Fitness Routine.

Here is a low impact circuit to help you strengthen your Glutes:

1. Straight Leg Lift
2. Bent Leg Lift (Donkey Kick Pulse)
3. Bend and Extend
4. Straight Leg Crossover
5. Donkey Kick

Complete 15 Repetitions of each exercise with both legs, and cycle through the circuit 2-3 times.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #workout #glutes #injuryprevention #butt #tush #glutestrengthening #legs #lowerbody #buttexercises #trainsamestaysame #workoutroutine #homeexercise #lowimpact #feeltheburn #toneup #muscles #training #fitspo #bodyallignment #donkeykicks #athleticperformance #circuittraining
You may call it your backside, bum, tush, derierre, buns, or booty, but I call it one of the most important muscles to prevent injury and improve your athletic performance. The gluteus maximus, gluteus medius and gluteus minimus do more than add roundness to your behind. These muscles play an important functional role in your body’s alignment. They stabilize your pelvis during running and walking. You need strong glutes to help with hip extension and forward propulsion. Proper alignment of the pelvis, torso and legs also depend on strong glutes. So PLEASE make sure to include Glute Strengthening Exercises in your Fitness Routine. Here is a low impact circuit to help you strengthen your Glutes: 1. Straight Leg Lift 2. Bent Leg Lift (Donkey Kick Pulse) 3. Bend and Extend 4. Straight Leg Crossover 5. Donkey Kick Complete 15 Repetitions of each exercise with both legs, and cycle through the circuit 2-3 times. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #workout  #glutes  #injuryprevention  #butt  #tush  #glutestrengthening  #legs  #lowerbody  #buttexercises  #trainsamestaysame  #workoutroutine  #homeexercise  #lowimpact  #feeltheburn  #toneup  #muscles  #training  #fitspo  #bodyallignment  #donkeykicks  #athleticperformance  #circuittraining 
So, you've committed to regular exercise, you're likely working up a sweat during heart-pumping cardio sessions and feeling the burn with weight-training reps. You might even be stretching it out in downward-facing dog. However, balance training is a key component of fitness that is often left out. According to the Centers for Disease Control and Prevention, more than 1 out of 4 older adults fall each year. Balance training improves your body's ability to react quickly to everyday missteps, which in turn helps prevent falls. During exercise, balance also helps you move more efficiently for improved performance and injury prevention.

When an Exercise Scientist says balance, we are referring to the ability to stay upright and steady, whether you're standing, kneeling, sitting or squatting. Several sensory systems in your body contribute to good balance. Your vision, inner ear and joint receptors provide a sense of where your body is in space. The neuromuscular system synthesizes this information to give you the stability you need to keep your body upright, with your weight evenly distributed. Balance exercises can train and strengthen your neuromuscular system and increase your stability, so please give them a try 😊

#personaltrainer #1legdeadlift #chicagopersonaltrainer #exercise #fitness #kinesiologist #workout #balance #stability #lululemon #injuryprevention #efficientexercise #balancetraining #trainsamestaysame #outdoors #outdoorworkout #strengthen #life #exercisescientist #performance #trainer #neuromuscular #wellness #overallhealth
So, you've committed to regular exercise, you're likely working up a sweat during heart-pumping cardio sessions and feeling the burn with weight-training reps. You might even be stretching it out in downward-facing dog. However, balance training is a key component of fitness that is often left out. According to the Centers for Disease Control and Prevention, more than 1 out of 4 older adults fall each year. Balance training improves your body's ability to react quickly to everyday missteps, which in turn helps prevent falls. During exercise, balance also helps you move more efficiently for improved performance and injury prevention. When an Exercise Scientist says balance, we are referring to the ability to stay upright and steady, whether you're standing, kneeling, sitting or squatting. Several sensory systems in your body contribute to good balance. Your vision, inner ear and joint receptors provide a sense of where your body is in space. The neuromuscular system synthesizes this information to give you the stability you need to keep your body upright, with your weight evenly distributed. Balance exercises can train and strengthen your neuromuscular system and increase your stability, so please give them a try 😊 #personaltrainer  #1legdeadlift  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #workout  #balance  #stability  #lululemon  #injuryprevention  #efficientexercise  #balancetraining  #trainsamestaysame  #outdoors  #outdoorworkout  #strengthen  #life  #exercisescientist  #performance  #trainer  #neuromuscular  #wellness  #overallhealth 
The Pilates Reformer is one of my favorite ways to shape and tone muscles, but unfortunately most gyms do not invest in this piece of equipment. So, I have adapted a Row Machine to work like a Reformer. It is not quite the same, but it does allow you to get a great leg workout. The extreme challenge of keeping the Row Pad controlled creates a very intense stabilization workout, making you utilize every muscle in your lower body. Please do these exercises with caution, and only extend as far out as you feel comfortable. But done controlled and correctly your legs will be burning 😊

1. Back Lunge Slide
2. Back Lunge Hold Slide
3. Side Straight Leg Slide
4. Side Bend And Extend Slide
5. Forward Lunge Slide
6. Forward Lunge Hold Slide
Perform 15 Repetitions of each exercise with each leg and complete 2-3 circuits.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #exercisescience #kinesiology #circuit #circuittraining #sculpting #toning #strength #strengthtraining #pilatesreformer #reformer #legs #legworkout #gym #gymworkout #challenge #stability #balance #row #rowmachine #nike #trainsamestaysame
The Pilates Reformer is one of my favorite ways to shape and tone muscles, but unfortunately most gyms do not invest in this piece of equipment. So, I have adapted a Row Machine to work like a Reformer. It is not quite the same, but it does allow you to get a great leg workout. The extreme challenge of keeping the Row Pad controlled creates a very intense stabilization workout, making you utilize every muscle in your lower body. Please do these exercises with caution, and only extend as far out as you feel comfortable. But done controlled and correctly your legs will be burning 😊 1. Back Lunge Slide 2. Back Lunge Hold Slide 3. Side Straight Leg Slide 4. Side Bend And Extend Slide 5. Forward Lunge Slide 6. Forward Lunge Hold Slide Perform 15 Repetitions of each exercise with each leg and complete 2-3 circuits. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #exercisescience  #kinesiology  #circuit  #circuittraining  #sculpting  #toning  #strength  #strengthtraining  #pilatesreformer  #reformer  #legs  #legworkout  #gym  #gymworkout  #challenge  #stability  #balance  #row  #rowmachine  #nike  #trainsamestaysame 
Looking for a good way to gain strength, boost power, and torch calories? Add the Cable Cross! You will enhance the effectiveness of your workout with one common piece of equipment and stop wandering around the gym from machine to machine. By adding the resistance of a cable machine to your exercises you can build your core strength, generate power,  and burn calories. Here I provide an example of a Cable Cross Arm Workout.

Start with a Back Row. Perform 15 Repetitions. Switch the cable handles and move into 15 Crossed Rear Delt Rows. Switch the handles back and perform 45 Degree Shoulder Raises, completing 15 Repetitions with each arm. Change directions, and start with 15 Bicep Curls. Finish the circuit with 15 Overhead Presses. Cycle through the circuit 2-3 times for a complete upper body workout 💪

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #arms #armworkout #power #buildmuscle #muscles #cablecross #row #strength #biceps #shoulders #back #efficientexeraise #circuit #circuittraining #totalbodyworkout #workout #trainsamestaysame #gym #gymworkout #lululemon
Looking for a good way to gain strength, boost power, and torch calories? Add the Cable Cross! You will enhance the effectiveness of your workout with one common piece of equipment and stop wandering around the gym from machine to machine. By adding the resistance of a cable machine to your exercises you can build your core strength, generate power, and burn calories. Here I provide an example of a Cable Cross Arm Workout. Start with a Back Row. Perform 15 Repetitions. Switch the cable handles and move into 15 Crossed Rear Delt Rows. Switch the handles back and perform 45 Degree Shoulder Raises, completing 15 Repetitions with each arm. Change directions, and start with 15 Bicep Curls. Finish the circuit with 15 Overhead Presses. Cycle through the circuit 2-3 times for a complete upper body workout 💪 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #arms  #armworkout  #power  #buildmuscle  #muscles  #cablecross  #row  #strength  #biceps  #shoulders  #back  #efficientexeraise  #circuit  #circuittraining  #totalbodyworkout  #workout  #trainsamestaysame  #gym  #gymworkout  #lululemon 
I have a reconstructed ankle, so I am constantly trying to find ways to strengthen my joint and work on my stability. The BOSU is an amazing device to challenge everything, but especially great for ankles. Training on an unstable surface like the BOSU ball will increase the challenge on your ankle joint and cause you to develop better ankle control. Here I provide an example of a Leg Workout focusing on Ankle Stability. 
Start with BOSU 1-Leg Deadlifts. Make sure to go slow and controlled. Perform 15 Repetitions before transitioning into 15 Knee Raises. Move right into 15 Leg Semi-Circles before switching legs. Cycle through the circuit 2-3 times 🏋️‍♀️ #personaltrainer #bosu #stability #chicagopersonaltrainer #ankles #anklestability #preventinjuries #reconstruction #strength #legs #legworkout #circuittraining #nike #balance #balanceworkout #trainsamestaysame #deadlift #leglifts #kneeraises #challenge #gym #bosuball #bosuworkout
I have a reconstructed ankle, so I am constantly trying to find ways to strengthen my joint and work on my stability. The BOSU is an amazing device to challenge everything, but especially great for ankles. Training on an unstable surface like the BOSU ball will increase the challenge on your ankle joint and cause you to develop better ankle control. Here I provide an example of a Leg Workout focusing on Ankle Stability. Start with BOSU 1-Leg Deadlifts. Make sure to go slow and controlled. Perform 15 Repetitions before transitioning into 15 Knee Raises. Move right into 15 Leg Semi-Circles before switching legs. Cycle through the circuit 2-3 times 🏋️‍♀️ #personaltrainer  #bosu  #stability  #chicagopersonaltrainer  #ankles  #anklestability  #preventinjuries  #reconstruction  #strength  #legs  #legworkout  #circuittraining  #nike  #balance  #balanceworkout  #trainsamestaysame  #deadlift  #leglifts  #kneeraises  #challenge  #gym  #bosuball  #bosuworkout 
A new trend in exercise and fitness is Rope Battling, and it is INTENSE!!! But I absolutely love it for total body strengthening, coordination, and a crazy hard cardiovascular workout. The key to the Rope effectiveness is that they work each arm independently, eliminating strength imbalances as they sculpt your muscle. As a Trainer I work very hard to diagnose and cure imbalances, because muscle symmetry is key to preventing injuries. So next time you see the Ropes just lying there, give them a try!

For this circuit, start with Double Arm Whips. I do this for 20-30 seconds. Then move into Alternating Whips, again for 20-30 seconds. Finish with Side-to-Sides, for 20-30 seconds. Take a quick rest, and repeat for as long as your arms will let you 💪

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #ropes #ropebattling #ropeexercises #cardio #strength #intense #fullbody #efficientexercise #muscleimbalance #symmetry #whips #totalbodyworkout #trainsamestaysame #coordination
A new trend in exercise and fitness is Rope Battling, and it is INTENSE!!! But I absolutely love it for total body strengthening, coordination, and a crazy hard cardiovascular workout. The key to the Rope effectiveness is that they work each arm independently, eliminating strength imbalances as they sculpt your muscle. As a Trainer I work very hard to diagnose and cure imbalances, because muscle symmetry is key to preventing injuries. So next time you see the Ropes just lying there, give them a try! For this circuit, start with Double Arm Whips. I do this for 20-30 seconds. Then move into Alternating Whips, again for 20-30 seconds. Finish with Side-to-Sides, for 20-30 seconds. Take a quick rest, and repeat for as long as your arms will let you 💪 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #ropes  #ropebattling  #ropeexercises  #cardio  #strength  #intense  #fullbody  #efficientexercise  #muscleimbalance  #symmetry  #whips  #totalbodyworkout  #trainsamestaysame  #coordination 
I get it! Exercise takes time, and these days everyone has soooo much going on! Here is an easy, low impact, and quick lower body and core workout that you can do at home. It will keep your body in shape and flexible without putting a huge dent in your already tight schedule 😊

15 Split Squats (each leg)
15 Dynamic Hamstring Stretches (each leg)
15 Sumo Squats 
15 Crunches 
15 Leg Slow Leg Extentions
15 Bridges
Repeat the entire circuit 2-3 times, and if you would like to make it harder you can add weights. 
#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #legs #lowerbody #core #homeworkout #quickworkout #lowimpact #injuryprevention #flexibility #stayinshape #squats #crunches #bridges #circuittraining #nike #trainsamestaysame
I get it! Exercise takes time, and these days everyone has soooo much going on! Here is an easy, low impact, and quick lower body and core workout that you can do at home. It will keep your body in shape and flexible without putting a huge dent in your already tight schedule 😊 15 Split Squats (each leg) 15 Dynamic Hamstring Stretches (each leg) 15 Sumo Squats 15 Crunches 15 Leg Slow Leg Extentions 15 Bridges Repeat the entire circuit 2-3 times, and if you would like to make it harder you can add weights. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #legs  #lowerbody  #core  #homeworkout  #quickworkout  #lowimpact  #injuryprevention  #flexibility  #stayinshape  #squats  #crunches  #bridges  #circuittraining  #nike  #trainsamestaysame 
Sweaty is Ready!!! To prevent injury during an intense workout, you need to bring your core temperature up, and the best way to do this is with a Dynamic Warm-up. Just like warming up a car when it's 10 degrees below zero outside, your tissue, joints, and nervous system must prepare for the work like the car engine must prepare for the drive.
Here is an example of a Dynamic Warm-up that works your entire body and will get your heart rate pumping. Begin with 15 each leg, or 30 total, Mountain Climbers. Transition into 15 Plank Jumping Jacks. Jump up into Yoga Horse Pose and complete 15 Jumps. Move back into Plank and repeat the circuit 3-5 cycles or until your muscles feel nice and warm 😊

#personaltrainer #chicagopersonaltrainer #exercise #fitness #kinesiologist #dynamic #dynamicwarmup #warmup #prepare #sweatyisready #intense #fullbody #preventinjury #properwarmup #heartrate #cardio #jump #plank #mountainclimbers #yogahorsepose #trainsamestaysame #efficientexercise #nike #homeworkout #plankjacks
Sweaty is Ready!!! To prevent injury during an intense workout, you need to bring your core temperature up, and the best way to do this is with a Dynamic Warm-up. Just like warming up a car when it's 10 degrees below zero outside, your tissue, joints, and nervous system must prepare for the work like the car engine must prepare for the drive. Here is an example of a Dynamic Warm-up that works your entire body and will get your heart rate pumping. Begin with 15 each leg, or 30 total, Mountain Climbers. Transition into 15 Plank Jumping Jacks. Jump up into Yoga Horse Pose and complete 15 Jumps. Move back into Plank and repeat the circuit 3-5 cycles or until your muscles feel nice and warm 😊 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #kinesiologist  #dynamic  #dynamicwarmup  #warmup  #prepare  #sweatyisready  #intense  #fullbody  #preventinjury  #properwarmup  #heartrate  #cardio  #jump  #plank  #mountainclimbers  #yogahorsepose  #trainsamestaysame  #efficientexercise  #nike  #homeworkout  #plankjacks 
Looking for new ideas to challenge your core? Grab a Stability Ball and give this circuit a try! The Ball Roll-Out will create some serious instability, which forces your abs to contract harder to brace your body. The Leg Lift variations require you to lift the ball, serving as a source of resistance. And squeezing the ball between your legs will turn on your pelvic floor muscles, as well as tone your inner thighs. Why work one muscle when you can work multiple?

Start with 15 Ball Roll-Outs. Move into 15 slow Leg Lifts. Place the ball between your thighs and squeeze tight while you perform 30 Cross Crunches. Transition the ball to under your legs and lift as you crunch, completing a Clam Crunch. Remember not to pull on your neck. Cycle through the entire circuit 2-3 times 💪

#personaltrainer #chicagopersonaltrainer #ball #stabilityball #exercise #fitness #toning #abworkout #abs #workout #circuittraining #strength #stability #core #coreworkout #abcircuit #nike #crunches #functionalfitness #efficientexercise #stabilityballexercises #rollout #leglift #newideas #trainsamestaysame #challenge
Looking for new ideas to challenge your core? Grab a Stability Ball and give this circuit a try! The Ball Roll-Out will create some serious instability, which forces your abs to contract harder to brace your body. The Leg Lift variations require you to lift the ball, serving as a source of resistance. And squeezing the ball between your legs will turn on your pelvic floor muscles, as well as tone your inner thighs. Why work one muscle when you can work multiple? Start with 15 Ball Roll-Outs. Move into 15 slow Leg Lifts. Place the ball between your thighs and squeeze tight while you perform 30 Cross Crunches. Transition the ball to under your legs and lift as you crunch, completing a Clam Crunch. Remember not to pull on your neck. Cycle through the entire circuit 2-3 times 💪 #personaltrainer  #chicagopersonaltrainer  #ball  #stabilityball  #exercise  #fitness  #toning  #abworkout  #abs  #workout  #circuittraining  #strength  #stability  #core  #coreworkout  #abcircuit  #nike  #crunches  #functionalfitness  #efficientexercise  #stabilityballexercises  #rollout  #leglift  #newideas  #trainsamestaysame  #challenge 
Barbell Training is an extremely effective form of exercise, because it forces you to engage more muscle fibers. It requires you to maintain balance, and to control the barbell through the entire range of motion. Here I provide an example of an upper body workout utilizing the barbell for you to try yourself 🏋️‍♀️
Start with 15 Bicep Curls. Change your grip and complete 15 Front Shoulder Raises. Move right into 15 Overhead Press. Hinge forward for 15 Bent Over Rows, and finish with 15 Upright Rows. Complete the entire circuit 2-4 times, or until you experience arm fatigue. 
#personaltrainer #chicagopersonaltrainer #barbell #barbelltraining #arms #exercise #fitness #toning #upperbodyworkout #armworkout #workout #circuittraining #weighttraining #strength #balance #control #trainsamestaysame #bicepcurl #shoulderraises #overheadpress #row #armcircuit
Barbell Training is an extremely effective form of exercise, because it forces you to engage more muscle fibers. It requires you to maintain balance, and to control the barbell through the entire range of motion. Here I provide an example of an upper body workout utilizing the barbell for you to try yourself 🏋️‍♀️ Start with 15 Bicep Curls. Change your grip and complete 15 Front Shoulder Raises. Move right into 15 Overhead Press. Hinge forward for 15 Bent Over Rows, and finish with 15 Upright Rows. Complete the entire circuit 2-4 times, or until you experience arm fatigue. #personaltrainer  #chicagopersonaltrainer  #barbell  #barbelltraining  #arms  #exercise  #fitness  #toning  #upperbodyworkout  #armworkout  #workout  #circuittraining  #weighttraining  #strength  #balance  #control  #trainsamestaysame  #bicepcurl  #shoulderraises  #overheadpress  #row  #armcircuit 
If you have access to a long hallway or basketball court, this Leg Workout is for you! It provides a wonderful example of Movement Flow, which attempts to combine exercises with the smoothest transition possible. This requires extra coordination, and the individual exercises themselves are highly functional. It will challenge your strength, conditioning, agility, and mobility all at the same time.

Begin with Walking Lunges all the way down the hallway. Turn and head back completing Walking One Leg Deadlifts. Next up is Walking Side Lunges. Turn and finish with Walking Knee Raises. Complete the circuit 5-10 times without stopping, or until you feel your legs burning 😊

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #movement #movebetter #legs #legworkout #circuit #movementflow #walkinglunges #deadlift #agility #coordination #strength #balance #mobility #trainsamestaysame
If you have access to a long hallway or basketball court, this Leg Workout is for you! It provides a wonderful example of Movement Flow, which attempts to combine exercises with the smoothest transition possible. This requires extra coordination, and the individual exercises themselves are highly functional. It will challenge your strength, conditioning, agility, and mobility all at the same time. Begin with Walking Lunges all the way down the hallway. Turn and head back completing Walking One Leg Deadlifts. Next up is Walking Side Lunges. Turn and finish with Walking Knee Raises. Complete the circuit 5-10 times without stopping, or until you feel your legs burning 😊 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #movement  #movebetter  #legs  #legworkout  #circuit  #movementflow  #walkinglunges  #deadlift  #agility  #coordination  #strength  #balance  #mobility  #trainsamestaysame 
Did you know that climbing stairs burns more calories per minute than jogging? And who needs a Stepmill when you can find a 272 step staircase down to an ocean trail in California? The scenery was breathtaking, and running 6 sets of 272 stairs took my breath away too! I was exhausted and my legs were shaking from fatigue, but I loved every minute of it! Taking my workout outdoors and completing different activities keeps exercise fresh, efficient, and fun 🤗
#personaltrainer #chicagopersonaltrainer #exercise #fitness #stairs #stairclimbing #outdoorworkout #california #oceanview #exercisescience #kinesiology #workout #strength #legs #trainsamestaysame #vacationworkout #efficient #burncalories #outdoors #adventure #stepmill
Did you know that climbing stairs burns more calories per minute than jogging? And who needs a Stepmill when you can find a 272 step staircase down to an ocean trail in California? The scenery was breathtaking, and running 6 sets of 272 stairs took my breath away too! I was exhausted and my legs were shaking from fatigue, but I loved every minute of it! Taking my workout outdoors and completing different activities keeps exercise fresh, efficient, and fun 🤗 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #stairs  #stairclimbing  #outdoorworkout  #california  #oceanview  #exercisescience  #kinesiology  #workout  #strength  #legs  #trainsamestaysame  #vacationworkout  #efficient  #burncalories  #outdoors  #adventure  #stepmill 
The Resistance Band is one of the best fitness devices for toning your arms and creating upper body coordination and power. Quick, fast and high quality movements with a controlled eccentric phase should be the emphasis when starting to train with band, and here I have put together a multi-muscle circuit that you can perform anywhere. Bands come in all different resistances, and for this circuit I use a Medium Resistance Band.

Begin standing on your Band. Complete 15 Overhead Presses, 15 Pectoral Flys, 15 Tricep Extensions, and 15 Bicep Extensions. Switch arms and repeat the entire circuit. Complete 2-3 sets and fight through the burn 💪
#personaltrainer #chicagopersonaltrainer #exercise #fitness #fitspo #bandtraining #resistanceband #exercisescience #arms #kinesiology #workout #strength #efficiency #feeltheburn #toneup #armworkout #circuit #coordination #power #trainsamestaysame
The Resistance Band is one of the best fitness devices for toning your arms and creating upper body coordination and power. Quick, fast and high quality movements with a controlled eccentric phase should be the emphasis when starting to train with band, and here I have put together a multi-muscle circuit that you can perform anywhere. Bands come in all different resistances, and for this circuit I use a Medium Resistance Band. Begin standing on your Band. Complete 15 Overhead Presses, 15 Pectoral Flys, 15 Tricep Extensions, and 15 Bicep Extensions. Switch arms and repeat the entire circuit. Complete 2-3 sets and fight through the burn 💪 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #fitspo  #bandtraining  #resistanceband  #exercisescience  #arms  #kinesiology  #workout  #strength  #efficiency  #feeltheburn  #toneup  #armworkout  #circuit  #coordination  #power  #trainsamestaysame 
Combination exercises are an amazing way to make sure all your muscles are working together effectively and efficiently, and the Kettlebell is a great tool to work multiple muscles at the same time. Here is an example of two combination exercises that focus on your glutes, as well as your shoulders and back 😊

Start in a 1 Leg Deadlift Hold, and perform Bent Over Rows. Complete 15 Repetitions on each side. Then move into Curtsy Squat Hold with an Upright Row. Again, 15 Repetitions on each side. Cycle through 2-3 times💪

#personaltrainer #chicagopersonaltrainer #exercise #fitness #workout #kettleball #functionalfitness #exercisescience #kinesiology #workout #strength #movement #back #shoulders #butt #glutes #wholebodyworkout #trainsamestaysame #fitspo #fitfam #combination #row #deadlift
Combination exercises are an amazing way to make sure all your muscles are working together effectively and efficiently, and the Kettlebell is a great tool to work multiple muscles at the same time. Here is an example of two combination exercises that focus on your glutes, as well as your shoulders and back 😊 Start in a 1 Leg Deadlift Hold, and perform Bent Over Rows. Complete 15 Repetitions on each side. Then move into Curtsy Squat Hold with an Upright Row. Again, 15 Repetitions on each side. Cycle through 2-3 times💪 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #workout  #kettleball  #functionalfitness  #exercisescience  #kinesiology  #workout  #strength  #movement  #back  #shoulders  #butt  #glutes  #wholebodyworkout  #trainsamestaysame  #fitspo  #fitfam  #combination  #row  #deadlift 
Say what? It is 68 degrees in Chicago on February 18th? Unbelievable! I had to take advantage of this amazing weather and complete my workout outside. Here is a quick, full body circuit that will torch calories and keep you quite winded. Start with 10 Star Jump Burpees. Move right into 20 Push-ups, and finish with 30 Squats. Cycle through the circuit 3 times without rest and you will be feeling great😊
#personaltrainer #chicagopersonaltrainer #fitness #exercise #workout #outside #outdoors #outdoorworkout #circuit #burncalories #beautifulweather #toning #fitspo #fitfam #functionalfitness #efficientexercise #totalbodycircuit #trainsamestaysame #burpees #pushups #squats #cardio #strength
Say what? It is 68 degrees in Chicago on February 18th? Unbelievable! I had to take advantage of this amazing weather and complete my workout outside. Here is a quick, full body circuit that will torch calories and keep you quite winded. Start with 10 Star Jump Burpees. Move right into 20 Push-ups, and finish with 30 Squats. Cycle through the circuit 3 times without rest and you will be feeling great😊 #personaltrainer  #chicagopersonaltrainer  #fitness  #exercise  #workout  #outside  #outdoors  #outdoorworkout  #circuit  #burncalories  #beautifulweather  #toning  #fitspo  #fitfam  #functionalfitness  #efficientexercise  #totalbodycircuit  #trainsamestaysame  #burpees  #pushups  #squats  #cardio  #strength 
The current temperature in Chicago is 8 degrees, so it looks like I have a date with this beast in my heated gym for today's Cardio. The Stepmill simulates an everyday stair climbing movement, making it very functional. It works all major leg muscles, and you can add variety to your type of steps to avoid that feeling of being on a hamster wheel. I like to include Side Steps and Skipping a Step. Play around with different levels of speed for an interval workout, and watch the sweat come pouring out 😊
#personaltrainer #chicagopersonaltrainer #stepmill #cardio #exercise #fitness #burncalories #beatthecold #indoors #fitfam #efficientexercise #legs #intervals #climbstairs #makeitburn #kinesiology #scienceofexercise #functionalfitness #trainsamestaysame #toocold #beast #sweat #chicago
The current temperature in Chicago is 8 degrees, so it looks like I have a date with this beast in my heated gym for today's Cardio. The Stepmill simulates an everyday stair climbing movement, making it very functional. It works all major leg muscles, and you can add variety to your type of steps to avoid that feeling of being on a hamster wheel. I like to include Side Steps and Skipping a Step. Play around with different levels of speed for an interval workout, and watch the sweat come pouring out 😊 #personaltrainer  #chicagopersonaltrainer  #stepmill  #cardio  #exercise  #fitness  #burncalories  #beatthecold  #indoors  #fitfam  #efficientexercise  #legs  #intervals  #climbstairs  #makeitburn  #kinesiology  #scienceofexercise  #functionalfitness  #trainsamestaysame  #toocold  #beast  #sweat  #chicago 
Trying to develop those biceps? It is important to train the muscle through contraction, extension, and rotation to establish functional, powerful, and well-defined muscle tone. Start with 15 Bicep Curls, follow with 15 Bicep Extensions, and finish with 15 Bicep Rotations. Cycle through that circuit 2 or 3 times, and your Biceps will definitely be feeling it 😊

#personaltrainer #chicagopersonaltrainer #arms #biceps #exercise #fitness #fitfam #functionalfitness #toning #definition #armworkout #bicepworkout #powerful #efficientexercise #muscles #bicepcircuit #toneup #welldefined #lululemon #makeitburn #kinesiology #befit #scienceofexercise ##trainsamestaysame
Trying to develop those biceps? It is important to train the muscle through contraction, extension, and rotation to establish functional, powerful, and well-defined muscle tone. Start with 15 Bicep Curls, follow with 15 Bicep Extensions, and finish with 15 Bicep Rotations. Cycle through that circuit 2 or 3 times, and your Biceps will definitely be feeling it 😊 #personaltrainer  #chicagopersonaltrainer  #arms  #biceps  #exercise  #fitness  #fitfam  #functionalfitness  #toning  #definition  #armworkout  #bicepworkout  #powerful  #efficientexercise  #muscles  #bicepcircuit  #toneup  #welldefined  #lululemon  #makeitburn  #kinesiology  #befit  #scienceofexercise  ##trainsamestaysame 
Looking to get a long, lean, and toned body? Try barre ballet exercises! Ballet inspired workouts are a great way to develop lean muscle mass while improving your balance, flexibility, and range of motion. This is one of my favorite series. Begin by raising up to your tip-toes and slowly control down into a deep squat. Repeat 15 squats and on number 15 hold the low point and pulse 15 times. Then change your leg position into a Plié and lower into 15 Plié Squats. Once again, hold number 15 and pulse 15 repetitions. Finish with Thigh Sweeps. Begin by placing your heels together, toes apart and sweep your leg to the front and to the back 15 times each leg 😊

#personaltrainer #chicagopersonaltrainer #exercise #fitness #barre #ballet #balletinspiredexercise #barreburn #toning #legs #plie #longandlean #balance #flexibilty #rangeofmotion #adidias #trainsamestaysame
Looking to get a long, lean, and toned body? Try barre ballet exercises! Ballet inspired workouts are a great way to develop lean muscle mass while improving your balance, flexibility, and range of motion. This is one of my favorite series. Begin by raising up to your tip-toes and slowly control down into a deep squat. Repeat 15 squats and on number 15 hold the low point and pulse 15 times. Then change your leg position into a Plié and lower into 15 Plié Squats. Once again, hold number 15 and pulse 15 repetitions. Finish with Thigh Sweeps. Begin by placing your heels together, toes apart and sweep your leg to the front and to the back 15 times each leg 😊 #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #barre  #ballet  #balletinspiredexercise  #barreburn  #toning  #legs  #plie  #longandlean  #balance  #flexibilty  #rangeofmotion  #adidias  #trainsamestaysame 
Bored of the same old cardio? Try my favorite Power Plate Cardio circuit for a quick and intense cardio workout. And because it is the super efficient Power Plate, you are getting strength and toning benefits at the same time you accelerate your heart rate 😊

Start with 1 minute of fast Step-ups for each leg. Next perform 1 minute each leg of Lateral Knee Raises with Opposite Elbow Touch. And finish with 1 minute of Power Ups for each leg.

#personaltrainer #chicagopersonaltrainer #exercise #fitness #cardio #cardiocircuit #burncalories #intense #accelerate #powerplate #powerplateusa #efficientexercise #strength #toning #stepup #heartrate #trainsamestaysame #powerplatepro5 #nike
Bored of the same old cardio? Try my favorite Power Plate Cardio circuit for a quick and intense cardio workout. And because it is the super efficient Power Plate, you are getting strength and toning benefits at the same time you accelerate your heart rate 😊 Start with 1 minute of fast Step-ups for each leg. Next perform 1 minute each leg of Lateral Knee Raises with Opposite Elbow Touch. And finish with 1 minute of Power Ups for each leg. #personaltrainer  #chicagopersonaltrainer  #exercise  #fitness  #cardio  #cardiocircuit  #burncalories  #intense  #accelerate  #powerplate  #powerplateusa  #efficientexercise  #strength  #toning  #stepup  #heartrate  #trainsamestaysame  #powerplatepro5  #nike