Tag Archives: workouts

Olympic Bobsledder Workout with Body Bar

It is sad to say but we have reached the last event of the 2014 Sochi Olympics.  What better way to end it than with a mini workout inspired by one of the toughest sports at the games, Bobsledding.  These athletes must have total body strength, power, speed and the ability to react in the blink of an eye.  Just getting a bobsled to start from a dead stop requires a lot of lower body power.  Strong hips and legs are necessary for that explosive first push

This Body Bar workout will build strength and power in your lower body plus an added upper body move that is meant to help with that push start.

1. Body Bar Sumo Squat – 3 sets fo 10-12 reps

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With feet wide, slowly squat down past a 90 degree angle pushing your butt out with a slight curve in the back.  Keep your chest up and the weight in your heels.  Push up quickly through your heels to the starting position.  Make sure the Body Bar is not on your neck.

2.  Body Bar Curtsy Lunge – 3 sets of 8 reps on each side

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Stand with feet hip-width apart, Body Bar resting right below your neck. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.

3. Body Bar Power Clean – 4 sets of 8

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Grab the Body Bar with overhand should-width grip. Squat, keeping back flat and shoulders pulled back. With arms straight, thrust hips forward and explosively stand up, pulling bar off the floor. As the Body Bar passes your thighs, move onto your toes and bend your elbows and raise your upper arms to pull the bar high. When it reaches chest level, “catch” it on your front shoulders and drop into a partial squat (knees bent 50 degrees) with palms facing the ceiling. Your upper arms should be parallel to the floor when the bar lands on your shoulders.

Hope you all have enjoyed our Body Bar 2014 Sochi Olympic Blog Series!  For more information on the Body Bar, Mini Body Bar & Body Bar Flex plus Body Bar media and workouts, visit:

WWW.BODYBAR.COM

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Body Bar Olympic Hockey Workout

Hockey players are some of the most agile and explosive athletes out there especially those that have been chosen for the Olympic games.  Hockey increases the demands on areas of the body most people never get around to training.  Not many of us have to think about training to get cross-checked on a daily basis or running into a wall at high speeds on ice.

This Body Bar workout will give you a glimpse into what a Hockey player must endure during training plus add a little spice into your normal routine.  Rest 45 seconds between each set.  This routine should be explosive while keeping your heart rate up.

1. Body Bar Chest Press – 4 sets of 12-15 reps

Lie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with hands slightly wider than shoulder width. Bar begins directly over the chest with arms straight. Bend elbows out to the sides to bring the bar towards the chest. Extend elbows to return to starting position.

2. Body Bar Russian Twist – 3 sets of 15 reps

Lie down on the floor and bend your knees so both feet are on the floor. Cross your arms across your chest and cradle the bar. Lift the shoulder blades off the floor and bring the right shoulder up and towards the left inner thigh. The opposite end of the bar will move towards the floor. Return to the starting position.

3. Body Bar Bent Over Row – 3 sets of 12-15 reps

Begin with your feet hip distance apart (or wider), grasping the Body Bar® in an overhand grip with one hand. Position the bar to the side of your body hanging straight down. Tilt from the hips and let the bar hang at your knees (hand holding the bar will be close to the knee). Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.

4. Body Bar Deadlift

Begin with feet hip distance apart. Place the BodyBar in front of the thighs (overhand grip). With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Return to the starting position.

NOTE: Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.

5. Body Bar Lunges – 3 sets of 8 reps (on each side)

With feet hip distance apart, split your stance (one foot forward, the other back). Bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside during execution

6. Body Bar Super Set Cardio Finisher – 4 sets

  • Body Bar High Knees – 15-30 seconds
  • Body Bar Skaters – 15- 30 seconds

Creative Trainer Joshua Marable Intro Continued


_MG_1274Joshua Marable is a creative althlete, model & trainer.  We wanted to share some of his work & you’ll see why we made him this month’s Creative Trainer!  Later this month, we’ll share with you his creative workouts with the Body Bar Flex.

About Joshua:

Joshua Marable, CEO of United World Fitness, Inc.

http://www.unitedworldfitness.com/

Facebook – https://www.facebook.com/UnitedWorldFitness

Twitter – https://twitter.com/UWFitness

United World Fitness

United World Fitness, Inc. is a lifestyle company that engages in fitness media and education.  The corporation specializes in the development and production of innovative health related systems.  Interactive platforms are utilized for education, marketing, and distribution worldwide to individuals, groups, and communities.

Beyond the performance platform of stabilization, strength, and power, the systems of United World Fitness condition active awareness, proprioception, and adaptability.

Velox

Velox is an exercise system performed with a weighted bar and is for all fitness levels.  The movements center around controlled mobility, rotational strength, and power.  Begin slowly and focus on balance, symmetry, and awareness.  Once accustomed to the form, increase the velocity, tempo, and intensity of the movements.

Creative Trainer of the Month : Barb Grandison

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For more information about Barb visit:

www.myBGFIT.com

twitter: @BarbBGFIT

facebook: BG Fit “Healthy Lifestyle Training”

Would you like to be the next creative trainer of the month?  Email info@bodybar.com for more information!

Body Bar Turkey Day Workout

We have been working all year on our bodies and with the holiday season approaching, its hard not to fall prey to the delicious foods set out on the table.  Its okay to indulge during these few days in the year so dig in just be sure to dig in to a hearty workout too!  This workout we’ve created is designed to not only enhance strength but really burn those calories.

Perform each exercise for one set until failure.  Push yourself until you really can’t do anymore reps keeping in mind to not sacrifice your form.  Just because we’re doing a lot of reps does not mean the tempo should increase.  The tempo should be steady throughout the entire workout.

ENJOY & HAPPY THANKSGIVING!

Warm Up: Get your heart rate up!  Below is an example of a warm up that can be done anywhere!

30 jumping jacks

1 minute of jump rope (if you are without a jump rope, simply performing the motion will still raise your heart rate)

30 seconds of high knees

30 seconds of butt-kicks

Repeat 3-5 times making sure your heart rate is now up and ready to work!

1.  Body Bar Squat

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With feet about hip distance apart, bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Push the hips back while you bend the knees, as if you were sitting into a low chair. Push through the heels and extend the knees to return to the start position. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside of the bar during the execution.  

2.  Push Up

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Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.  Lower your self down until your chest almost touches the floor as you inhale.  Breath out while pressing your body back up.  If you are need to, you can bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.  For more of a challenge, place your feet on a higher surface to add more resistance.

3.  Body Bar Lunge

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With feet hip distance apart, split your stance (one foot forward, the other back). Bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside during execution.

4.  Reverse Crunch

Lie on your back with knees bent.  Bring them into your chest, while keeping your palms on the floor and shoulder blades tucked back.  Make sure when you lower down that your back does not sway.  There should be no space between your back and floor.

5.  Body Bar Row

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Begin with your feet hip distance apart (or wider), grasping the Body Bar® with an overhand grip. Tilt from the hips and let the bar hang at your knees. Hands should be just outside the knees as you begin. Bend the elbows and pull back to bring the bar in towards the crease of your hip. Elbows should be tucked in close to the sides. Extend the elbows to return to the starting position.

6.  Body Bar Bicep Curl

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Begin by grasping the Body Bar® with an underhand grip about shoulder width apart. Start with the bar resting at the thighs with the elbows slightly in front of the body. Bend the elbows to bring the bar up towards the shoulders without letting the elbows move behind the body. Then, return to the starting position.

7.  Toe Touch

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Lie on the floor with your back pressed against the mat.  Bring your legs straight up in the air with your feet flexed with a slight bend in the knees to prevent your lower back from coming off the floor. While keeping your lower back pressed against the floor, slowly lift your torso and try to touch your toes.  Remember to exhale during the reach.  Keep your arms straight and pointed towards your toes during the entire exercise.

8.  Body Bar Shoulder Press – Wide Grip

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Begin by holding the bar just under the chin with hands more than shoulder width apart. Press the bar overhead being certain you can still see the bar if you glance up. Bend the elbows to return to the starting position.

9.  Side Bridge

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Lie on your side and support your body between your forearm and knee to your feet.  Raise your hips up and lower down.  Repeat on the other side.

10.  Body Bar Shoulder Raise

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Begin by grasping the Body Bar® with an overhand grip about shoulder width apart. With straight arms, lift the bar to about shoulder height. Then, return to the starting position.

11.  Superman

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Lie straight and face down on the floor.  Fully extend your arms.  Raise your legs, arms and chest off of the floor simultaneously while exhaling.  Slowly lower to return to the starting position while inhaling.

Good work!  You definitely deserve a Turkey Day feast now!

Body Bar Monday Move : Moderate Total Body Exercise

Last week we started off with the beginner version of this total body exercise.  This week we’re going to add a few elements to make this exercise a little more challenging for those who are in a more advanced stage of their fitness.

During each position, be sure to brace your core and concentrate on your shoulders.  At no time should they roll forward or be in a shrugging position.

Position 1: Single-Leg Deadlift (one-arm grip)

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Begin with your feet hip distance apart.  Place the Body Bar in one hand, down next to your thigh with the elbow extended.  With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar slightly below the knees.  Simultaneously, elevate one leg behind you as the chest is coming forward.  Return to starting positon.

Note: Keep your back long and make sure you are not rounding the spine as you lean forward.

Position 2: Bent Over Row

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With your feet still hip distance apart, position the bar to the side of your body hanging straight down.  Tilt from the hips and let the bar hang at your knees.  Bend the elbow and pull back to bring the bar in towards the crease of your hip.  Elbow should be tucked in close to the side.  Extend the elbow to return to the starting position.

Note: Concentrate on your shoulder blades, imagining that you’re pinching a quarter as you bring your elbow back.  Do not roll your shoulders forward.

Position 3: One Arm Bicep Curl

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The opposite hand can assist by holding lightly at the opposite end of the bar.  Start with the bar resting at the thighs with the elbows slightly in front of the body.  Bend the elbows to bring the bar up towards the shoulder without letting the elbows move behind the body.  Do not return to starting position

Position 4: Overhead One Arm Shoulder Press

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While still in the flexed position of the bicep curl, rotate your hand so the bar is on your shoulder lengthwise.  Extend the elbow and press the bar straight up from the shoulder.  Your bicep and ear should be in alignment while your shoulder blades are contracted together.  Bring the bar back down to your shoulder.  Rotate the bar so you are now in the end position of the bicep curl.  Extend the elbow so the bar is at the starting position of the bicep curl.

Repeat this sequence on one side 8-12 times and repeat on the other side.  You can perform 2-3 sets.

Leave a comment or email info@bodybar.com for suggestions, questions or comments.

Body Bar Monday Move : Beginner Total Body Exercise

This move is a great way to add in some weight lifting & burn extra calories without taking up a lot of time.  We’ve put together a full body move to target legs, biceps, shoulders and triceps.  This week we focus on a more beginner move to get down some basic exercises, gain some stability & build a good foundation:

Position 1: Squat

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Have your palms facing towards you with feet about hip distance apart and gripping at shoulder width.  Place the bar right above the knees.  Push the hips back while you bend the knees like you’re sitting on a chair.  Keep your wait on your heels, it helps to lift your toes a little.  Push through the heels and extend the knees.

Position 2 : Reverse Bicep Curl

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Raise the bar with the elbows slightly in front of the body.  Bring the bar up towards your shoulders without letting the elbows move behind the body.  You can also switch your grip for a regular bicep curl.

Position 3: Overhead Press

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While the bar is still in the curling position, lift the bar above your head.

Position 4: Triceps Extension

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Now that the bar is above your head, bend your elbow to allow the bar to drop behind your head.  Be sure to keep the elbows pointing straight forward.  Extend the elbows to return to the starting position.

To Finish

The bar will be back over your head in the shoulder press position, bring the bar back down to your chest so you are now in the bicep curl position.  Extend your elbows so the bar rest back on your thighs.  This is one rep.  Repeat 12-15 times 1-2 Sets.

Stay tuned for next week’s total body exercise, we’ll be adding some modifications to up the difficulty!

Leave a comment or email info@bodybar.com for suggestions, questions or comments.