Basic Stability Ball Push-up and Plank

Basic Stability Ball Push-up and Plank

Learn how to do a push-up and plank with the stability ball. This combo is excellent for the abdominals and the upper body, particularly the chest and shoulders. Begin by mastering the plank and controlling the ball forward and backward. Next, focus on the push-up. Don’t worry if you fall off the ball! Many beginners do! Once you master this exercise, add a few repetitions until you can do 10 very good (ie-low to the floor) push-ups. Remember to focus […]

Parallel Grip Pulldown

Parallel Grip Pulldown

Focus on lifting your chest toward the handles to squeeze your shoulder blades and keep the tension in the back muscles.  If you feel your biceps and/or shoulders, then you are pulling too much with them and not enough with the back. Keep you back straight, but angled slightly back. It may take a while to get the feel of using your back muscles, but the boost in metabolism that comes from back training is worth it! The handle may […]

Get Tight, Curvy Arms with the Biceps Reverse Curl Ez Bar From Low Cable Pulley

Get Tight, Curvy Arms with the Biceps Reverse Curl Ez Bar From Low Cable Pulley

A variation of the reverse curl, instead of a bar they cable is used.  Demonstrated using a low pulley cable and an EZ curl bar. Exercise variations keep your workouts fresh, fun and effective!  Mix it up and do Biceps reverse curls for tight, curvy arms!

Basic Stability Ball Push-up and Plank

Basic Stability Ball Push-up and Plank

Learn how to do a push-up and plank with the stability ball. This combo is excellent for the abdominals and the upper body, particularly the chest and shoulders. Begin by mastering the plank and controlling the ball forward and backward. Next, focus on the push-up. Don’t worry if you fall off the ball! Many beginners do! Once you master this exercise, add a few repetitions until you can do 10 very good (ie-low to the floor) push-ups. Remember to focus […]

Tighten Your Butt and Backside with the Ball!

Tighten Your Butt and Backside with the Ball!

Firm up your backside with this incredible leg sequence using nothing but the stability ball! This combination actually has three parts: Plank Leg Curl Glute Lift Here’s a great way to sequence this exercise: Begin with a set of Leg Curl for 10 repetitions. Next, do a set of crunches (to rest before the next set). Do a second set of leg curls and add the butt lift at the end of each curl. Your tush and hamstrings will be […]

Better posture and super shoulders with the Reverse Flye

Better posture and super shoulders with the Reverse Flye

The reverse flye tends to be a forgotten exercise, yet it is one of the most important when it comes to posture and shoulder joint stability! Anyone who enjoys sports, gardening or anything that requires healthy, pain free shoulders, should be doing this exercise! The reverse flye focuses on the Rear Deltoid (the back side of the shoulder) and aids in the proper alignment and function of the shoulder joint. You can add this exercise to an arm workout or […]

Tight Arms with Triceps Extensions!

Tight Arms with Triceps Extensions!

Everyone wants tight arms, no turkey necks, right?  Triceps Extensions are the go to exercise for triceps! Triceps Extensions have a great number of variations! They can be done standing seated laying on the floor (or bench) on a stability ball with dumbbells with barbells with cables You won’t get bored with this exercise! Plus, it is one of the most effective Triceps Toners there is! Recommendation: 2-3 sets of 10-12 reps  

Stretch: Biceps and Triceps

Stretch: Biceps and Triceps

Stretch your biceps, triceps along with your chest and shoulders with these two stretches. Do between exercises or during your warm-up or post-stretch routine! Always hold your stretches and never bounce!

Resistance Bands Body Blast!

Resistance Bands Body Blast!

One of the the three workouts in the DVD “Got More Bands?” this full body workout uses the resistance band in ways you never knew! The Knotted Band Workout focuses on Pilate-like exercises with lots of engaged abdominals and core balance! Be prepared to perform powerful extended set combinations for maximum firm & burn! Approx 30 minutes. Proven toning & fat burning! In this workout, you maintain tension on your muscles throughout the exercise. You’ll do extended sets and supersets […]

QuickFit Club: Shape Up at Home!

QuickFit Club Update: Free Memberships

I posted recently on the fitgirlguide blog about the free memberships available at QuickFit Club, so if you haven’t already, go there and claim your free membership. Yes, the site is still a work in progress, and with your help and feedback the site can be fine tuned! The plan for the QuickFit Club is…simple, simple, simple….here’s how it works: Once launched, memberships will only begin on the first of the month. Sign up any time prior and you will […]

Featured Category

Three Minute Body Blast!

Three Minute Body Blast!

Work your whole body in less than 3 minutes! Here are two combination supersets that boost your metabolism while shaping your waist, legs and arms! In this three minute workout, you’ll superset Squats with Shoulder Press and then Front Lunges with Biceps Curls. This sequence is from the DVD workout Quick Fit! 10-Minutes to Tone! Which is full of fat blasting supersets like these! You can customize your workouts with the DVD pre-mixes to create body blasts of anywhere between […]

Exercise Focus: Stability Ball

Tighten Your Butt and Backside with the Ball!

Tighten Your Butt and Backside with the Ball!

Firm up your backside with this incredible leg sequence using nothing but the stability ball! This combination actually has three parts: Plank Leg Curl Glute Lift Here’s a great way to sequence this exercise: Begin with a set of Leg Curl for 10 repetitions. Next, do a set of crunches (to rest before the next set). Do a second set of leg curls and add the butt lift at the end of each curl. Your tush and hamstrings will be […]

Basic Stability Ball Push-up and Plank

Basic Stability Ball Push-up and Plank

Learn how to do a push-up and plank with the stability ball. This combo is excellent for the abdominals and the upper body, particularly the chest and shoulders. Begin by mastering the plank and controlling the ball forward and backward. Next, focus on the push-up. Don’t worry if you fall off the ball! Many beginners do! Once you master this exercise, add a few repetitions until you can do 10 very good (ie-low to the floor) push-ups. Remember to focus […]

Hip, Low Back and Hamstring Stretches

Hip, Low Back and Hamstring Stretches

This sequence focuses on the hips and low back. A stability ball is optional, yet makes the stretches a bit deeper. Stretching the inner thigh (hamstring) is key in relieving low back pain. These stretches can be done daily to decrease sciatica pain and low back discomfort. Golfers, and those active in sports, should do these stretches to maintain a healthy back and increase rotation for power. Breathe comfortably and move slowly through all stretches. This sequence is from the […]

Quickie Stability Ball 5-Minute Workout

Quickie Stability Ball 5-Minute Workout

A quick workout that hits core hard while getting most of the body with the stability ball. As Described in podcast episode Fit 197: Free Video, Lose Inches, Get Motivation!