Finding Inspiration
The sample workout videos on this page are offered to you free of charge. By browsing through these short videos you will find exercises you can incorporate in your routine. Please strive to perform them with good form. In order to maximize your results, keep in mind the following basic training rules:
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1- never sacrifice form for weight; pick a weight you are comfortable with and focus on your form
2- perform 2 to 4 sets per exercise, 12 to 15 repetitions per set (in the interest of giving a brief presentation the editing doesn't reflect the actual time needed to have a satisfactory workout)
3- burning is good so keep going, sharp and stabbing is not so please stop
4- protect your joints: knees, elbows, lower back, neck, wrists and shoulders require PERFECT FORM in order to remain healthy so if you're not sure you know how to position your body PLEASE ask a professional or write to us and we'll explain it to you!
5- if you're in the gym, don't get on your cell phone between sets while others are waiting to use the equipment ... and NEVER curl in the Squat Rack!!!
Sample Workouts
Squats and Lunges: Watch Your Form!
Knees are among the most injured joints in the body! Poor form during exercise is the leading cause of meniscus tears. Understanding the biomechanics of your machine is crucial before you engage in these basic exercises recommended for glutes and legs.
Most people make the mistake of attempting to squat or lunge without proper technique, allowing the knees to slide over the toes instead of keeping a 90 degree angle (see proper lunging knee positioning below). Understanding personal levers requires a good
coach who can teach you the appropriate approach suited for your body type. Tendons attach differently on each individual, requiring adjustments based on professional observations. An experienced teacher will guide you through the movement best suited for you. Here are some of the tips to follow:
(Above):
Squats with
Olympic
Bar : keep bar on the traps, below the C5 and NEVER on the neck.
1- perform a couple of sets without weight
2- stick your glutes back and bring your chest forward so that you feel the tension in your behind, never in your knees
3- direct the kinetic energy through your heels, not your toes
4- if you're in a group exercise session, ask the instructor before the class begins
5- if what I wrote above reads like gibberish, don't take any risks: hire a professional even if it's only for a couple of sessions meant to give you basic safety tips!
Walking Lunges keeping a safe 90 degree angle.
Tailor your workouts:
30 or 60 minutes?
If you're on the go, looking to stimulate your metabolism and tone with a quick workout, you can get a lot done in 30 minutes if you stay focused and perform the exercise sequence without prolonged resting periods. For a more intense experience, 60 minutes sessions will transform you into the lean, mean machine you were meant to be!
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