Summer is here!

Jumping Summer People. Healthly young people vector illustration

FitCrush is thrilled to introduce new options for monthly memberships – just in time for summer vacation! With rates starting as low as $59/month, you can choose a level that suits your fitness needs and change levels at any time as your schedule changes. Join now for more ways than ever to crush it!

bigstock--186650764.jpgDiamond Membership – Unlimited classes – bring a guest to every class – $130/month

Sapphire Membership – 8 classes per month – $10 per additional class – $89/month

Onyx Membership – 4 classes per month – $12 per additional class – $59/month

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Want to Challenge Yourself This Summer?

Wondering how you’re going to stay accountable to yourself over the temptations of summer? We have a plan!

Instead of a traditional HealthCrush Challenge, we will be doing a virtual challenge for the summer. We will have a Facebook group and offer weigh-ins to help keep you on track throughout the summer months.

Join our Facebook group to gain group support and we will post articles, tips, and more at-home workouts so you can have options when you’re traveling.

Weigh-ins will be available weekly (or on whatever schedule you prefer), for $5 per weigh-in. Their is no additional cost for the Challenge for current members. If you continue a membership for the summer, you will automatically be put into the Facebook group, and it’s your choice how often you want to weigh in.

If you’re new to FitCrush and the HealthCrush program, email info@fitcrushstudio.com to set up a nutrition consultation for $49 and join our challenge!

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Lower Body Resistance Band Workout

Resistance Band

Great for Travel and At Home Workouts!

 

Check out this WOD designed to tone your lower body.

Warm Up

10 of each for 5-10 minutes (modify cardio exercises as needed to meet your fitness level and take breaks between rounds if necessary)

  1. High Knees
  2. Burpees
  3. Squat Jumps
  4. Ball Slams

 

Section 1 – Compound Muscle Exercises

8-10 of each exercise for 5 sets

  1. Squat (Stand on a band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position.)
  2. Lunges (Start in a lunge position with center of band under front foot. Slowly bend both knees lowering into a lunge and come back up.)

 

Section 2 – Targeted Muscle Exercises

Set 1

8-10 of each exercise for 3 sets

  1. Glute Bridges (lay on back and hold band at side with band over your hips, bend knees and press hips up squeezing your glutes)
  2. Hamstring curl (lay on stomach, loop band low around both ankles and raise one foot towards your glutes, squeezing with your hamstrings)
  3. Donkey Kicks (starting on hands and knees, hold ends of bands in both hands by head, and hook sole of one foot in middle of the band. Kick out the hooked foot straight using glutes)

 

Set 2

8-10 of each exercise for 3 sets

  1. Supinated Clamshell (In sitting position with bent legs, loop band below knees. Open legs spreading knees away from each other, hold for 5 seconds and return to start slowly)
  2. Monster Walks (loop band around ankles and stretching band as far as you can walk diagonally, hold the contraction for 5 seconds and alternate legs)
  3. Standing adductor (loop band around ankles, bring one leg out to side and slowly bring that leg in towards other, passing the standing leg slightly to increase contraction.)

 

Section 3 – Abdominal Exercises

Do 15-20 of each

  1. Plank (1 minute)
  2. Global crunches
  3. Penguins
  4. Side crunch (on each side)
  5. Leg lifts

 

Cool Down and Stretch

  1. Bend over at hips and reach for toes
  2. Pull one foot behind towards your glutes with your hand
  3. Butterfly (sitting, feet together and legs bent stretching adductors)
  4. Bring one foot to opposite side of other leg (knee bent up) and pull your knee in towards chest

 

** To move lactic acid and elevate your heart rate, cardio intervals can be added in between each section or each set**

Upper Body Resistance Band Workout

Side view of a sporty young woman using resistance band in fitne

Great workout for travel!

 

Warm Up

10 of each for 5-10 minutes (modify cardio exercises as needed to meet your fitness level and take breaks between rounds if necessary)

  1. High Knees
  2. Oblique Twists
  3. Lunge Jumps
  4. Ball Slams

Section 1 – Compound Muscle Exercises

8-10 of each exercise for 5 sets

  1. Push ups
  2. Resistance Chest Press (anchor band under legs of bench. Lay flat on bench and grab handle/end of band in each hand, start with elbows bent 90 degrees like a goal post by your sides and press hands up and together, return to start position.)

Section 2 – Targeted Muscle Exercises

Muscle Group 1- Back

8-10 of each exercise for 3 sets

  1. Seated Row (sit on floor with legs straight out, hook the band around the bottoms of your feet and pull back, keeping elbows tucked close to your sides, squeezing with your back. Return to start position.)
  2. Lat pulldown (Anchor band overhead on horizontal bar and kneel in front of it. Grab ends of bands with each hand, with arms mostly straight, and pull down to about shoulder level. Return to start position)
  3. Reverse fly (stand on center of band, cross bands and hold one end in each hand. Bend over and pull bands out to sides keeping arms mostly straight, return to starting position.)

Muscle Group 2 – Arms

8-10 of each exercise for 3 sets

  1. Overhead press ( stand on center of band and grab one end in each hand. Start with palms facing forward, elbows at 90 degrees in goal post formation. Press arms straight up and together, return to start.)
  2. Biceps Curls (stand on center of band and grab one end in each hand. Start with arms extended down at sides and pull the bands up towards shoulders with both hands)
  3. Triceps kickbacks (stand in a forward lunge position (slightly bent at waist) standing on band with front foot. Hold each end of the band and have bent arms with elbows tucked close to your body. Bend your elbow pulling the band back behind you while extending your arm. Return to starting position. After 8-10 reps repeat on other arm)

Section 3 – Abdominal Exercises

Do 15-20 of each

  1. Plank (1 minute)
  2. Crunches
  3. Bicycle crunches
  4. Russian Twist
  5. Leg lifts

Cool Down and Stretch

  1. Arm across body, pull with opposite arm
  2. Bent arm overhead, pull elbow with opposite hand
  3. Stretch on bar, arms behind and pulling chest forward

 

** To move lactic acid and elevate your heart rate, cardio intervals can be added in between each section or each set**

 

Disclaimer: FitCrush takes no responsibility for what you do in your own workouts. These workouts are recommended guidelines only. If something hurts, stop immediately and do not repeat the exercise. If you injure yourself while exercising call your doctor for guidance. Make your trainer aware at your next group exercise class or personal training session if you have been dealing with an injury so they can offer modifications if necessary.