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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Saturday, February 12, 2011

Motivational Phrase #20

“If you're going to be passionate about something, be passionate about learning.
If you're going to fight something, fight for those in need.
If you're going to question something, question authority.
If you're going to lose something lose your inhibitions.
If you're going to gain something , gain respect and confidence.
And if you're going to hate something, hate the false idea that you are not capable of your dreams.”

- Daniel Golston

Monday, February 7, 2011

Booty Booster Workout: Part III Video

Here's the video of the entire Booty Booster Workout Part III:

Booty Booster Workout: Part III

If you've been following the Booty Booster Workouts, great! Keeping up with progression, I have created another workout using the exercise ball for added benefit. For those of you who haven't be sure to check back on Booty Booster Workout: Part I and Booty Booster Workout: Part II.


Here's Booty Booster Workout: Part III including using the exercise ball:


Wall Squats:
- Place ball against wall, same height as low back.
- Lean against and lower into a squat.

Right Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross right leg on left knee.
- Lean against and lower into a squat.

Left Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross left leg on right knee.
- Lean against and lower into a squat.

90 Degree Right Leg Squat:
- Place ball against wall, same height as low back.
- Raise right leg.
- Lean against and lower into a squat.

90 Degree Left Leg Squat:
- Place ball against wall, same height as low back.
- Raise left leg.
- Lean against and lower into a squat.

Ball Jump Squats:
- Place ball against wall & floor.
- Squat onto ball.
- Jump as high off the ground as possible.

Left Leg Ball Lunge:
- Place left foot on ball.
- Slowly lower into lunge.

Right Leg Ball Lunge:
- Place right foot on ball.
- Slowly lower into lunge.

Ball Adductor Bridge:
- Lay on floor on back.
- Place ball in between knees.
- Raise hips and glutes up while squeezing ball as tight as possible.

Ball Bridge:
- Lay on floor on back.
- Place heels on ball.
- Raise hips and glutes up off floor.

Ball Bridge & Hamstring Curl:
- Lay on floor on back and p
lace heels on ball.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Left Leg Hamstring Curl:
- Lay on floor on back and p
lace left heel on ball while raising right leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Right Leg Hamstring Curl:
- Lay on floor on back and p
lace right heel on ball while raising left leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Back Extension:
- Kneel in front of ball.
- Walk out until hips over middle of ball.
- Slowly raise legs up off the floor.


Keep up the good work!

Sunday, February 6, 2011

Stretching Benefits

Stretching has many, many benefits. They have been proven through countless studies and all come up with similar messages. Stretching is advantageous for the body. Stretching is deliberate lengthening of the muscles.

Doing this will create a laundry list of benefits including:

- Increased Range of Motion

- Increased Flexibility

- Decreased Risk of Injury

- Improved Circulation

- Better Posture

- Reduced Stress Levels

- Enhanced Coordination

- Improved Balance

- Longer/Leaner Look



Here Are Some Great Stretches to Achieve Those Benefits:


Calf Stretch Quad Stretches


Quad Stretches


Hamstring Stretches

Adductor Stretches

Hamstring Stretches

Back, Quad, Shoulder Stretches

Adductor Stretches


Back, Calf, Hamstring, Shoulder Stretches


These are just a few sample stretches. Try to incorporate these into your daily routine to achieve those benefits.