Tag Archives: online workouts

Pain and Pleasure: Upper Body

5 Moves You Need to Add to Your Workout Routine

These multitasking moves from some of our favorite trainers target multiple muscles groups at once, which burns more calories and helps you get more done in less time.

Tabletop Crunch

Start in a tabletop position.  On an inhale, extend your arms and legs overhead into an “X” position.  Exhaling, bring your arms and legs in as you crunch into a tabletop positon.  This move is excellent because all parts of your abs are involved.

Down  Dog Push Up

Unlike the traditional push-up, the down dog push up really focuses on the shoulders and upper back.  To do this, get into a traditional downward facing dog position.  Bend your elbows, lowering your head to the floor, and press back up.  You also may also feel this in your core, which will be activated as you maintain the downward dog position.

Single Leg Bridge with Leg Circle

This move really gets deep into your glute muscles to help boost your booty!  Begin laying on your back with your knees bent, palms pressing into the mat for stability.  Extend one leg up in the air, toes pointing towards the ceiling.  As you raise up in bridge, swing your leg in a partial circle out to your side.  As you lower, swing your leg back to starting position.  By swinging the leg, you’re really activating the glutes and upper quads and requiring the core to be involved for stabilization.

Push-up with Opposite Arm & Leg Extension

This intense move works multiple muscle groups at once, including arms, core and legs.  Begin in a plank position and complete a push-up.  As you reach the top, extend an opposite arm and leg and then lower and complete another push-up, this time extending the other arm and leg at the top. By working in opposition, you’re really needing to use your core to maintain balance.

Plie Squat Jack

This twist on a jumping jack not only boosts your heart rate but also really works your legs, targeting those inner thighs.  Begin in a plie squat with your arms extended overhead.  Pulse in your plie squat, and then jump, moving your legs together and your arms down into chair pose.  Repeat.

 

Behind-the-Scenes with Grit by Brit

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Brittani Rettig holds several national and global fitness certifications including the Aerobics and Fitness Association of America (AFAA), BeachBody, Les Mills, Schwinn and teaches group fitness classes for W Hotels and 24 Hour Fitness. Her GRIT by Brit workout combines kick-boxing, athletic drills, dance and high intensity intervals choreographed to heart pumping music. Brit gives an insider peek at her latest BooyaFitness.com workout taping:

That’s me, front and center, delivering the GRIT by Brit workout for Booya Fitness.

Booya is a revolutionary new fitness company that provides high-end workout videos to consumers on demand.  Think NetFlix for workout videos. It features amazing fitness instructors mostly from the best boutique fitness studios in NYC.

Personally, I decided to support Booya and be a featured instructor on the platform because I love the idea of being able to connect with my students outside of the group fitness classroom.  Also, the founder, Prita Kumar, is a fellow Harvard Business School MBA and Fitness Fanatic (like me).  Prita and I met each other over Twitter and instantly connected.  I’m so excited for her to transform the fitness industry through high-end video content.  You can learn more about her journey to starting in this cool start up documentary.

So, let me move on and tell you a little about the cool experience I had at the  shoot and what you can expect from the new and improved GRIT by Brit workout.

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Here I am headed to the studio with my cue cards in hand!

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If you have a copy of my DVD (if you don’t you can buy one on Amazon), you’ll notice that the workout I designed for Booya is very similar.  However, I really tried to take my game to the next level.  In addition to the jammin’ music, I incorporated new techniques I’ve learned to over the past year to enhance my workout.  Specifically:

1. More fun: I incorporated some “dance-like” moves into the cardio sections and into the choreography overall.

2. More fierce: After each cardio round I have a High Intensity Interval Training (HIIT) section.

3. More fitness: Throughout the workout I really focused on focus on toning the legs and core.  Also I only use of body weight resistance training – no hand weights this time

I feel a huge sense of accomplishment after this shoot because I can look back on my progress over the past year and see how I’ve really grown as a fitness instructor and personal coach.  It feels good knowing that I’m better able to help people reach their fitness goals.  I’m very confident that my new workout video will inspire and motivate tons of people to have fun, get fit and show their GRIT.

 

How to Set Up a Gym at Home

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Keeping your workout area compact and accessible is the key to a consistent fitness routine. The Booya home gym doesn’t require a whole lot of space or equipment. And, even if you do have some room to move, we don’t think you need to invest a lot of time or money to get great, convenient workouts. With just a few inexpensive pieces of equipment you’ll find you won’t miss your gym membership at all. Worried about space? These items require less than two square feet of storage and only 4-by-6 feet of workout space.

Start with a few extremely low-cost basics and then splurge on extras if you have the budget:

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1. Yoga Mat $10 and up
Best Value: Yoga Direct
Splurge-Worthy: Manduka
Environment-Friendly: Kharma Khare

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2. Dumbells $40 and up
Best Value: : Spri Dumbbells
Splurge-Worthy: Hampton Fitness Dumbbells

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3. Resistance Bands $11 and up
Best Value: Therabands (3 levels for $12)
More Intense: Superbands
Boutique Fitness: Rexist360

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4. 12-inch Foam Roller $10 and up

5.  Storage Bin $15 and up

Looking to step it up a notch? Get the latest equipment for your favorite fitness trends.
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6. Kettlebells
Best Value: CAP Barbell Kettlebell
Splurge-Worthy: VF Kettlebells

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7. Mini Trampoline
Best Value: Stamina
Splurge-Worthy: Jumpsport

8. Barre
Best Value: Dining Room Chair
Splurge-Worthy: Vita Vibe

In under $100 (or the equivalent to a one-month gym membership), you can stock your home for almost any fitness routine.