April 21, 2024

Burpees: Love to Hate Them?

Get Fit Quick Tip:

Try Burpees for high-energy cardio fitness!

Consider adding burpee intervals into your fitness routine for a cardio-burst and total body challenge. Simply mention the word, burpee, and you’re sure to be greeted with a few moans and groans. However, here’s the bottom line: They work for cardio conditioning and strength building for just about every muscle. There are many variations and modifications. Here’s how to begin:

Begin standing. Squat down and place both hands flat on the floor in front of your body. Kick or step out both legs behind you into a pushup position. Perform one pushup. Hop or step both feet in to a squat position. Immediately jump straight up with both arms overhead, and with both feet up off the floor or stand up straight to complete one rep.


*Consult a physician before performing exercise.

Perfect your PushUp

Get Fit Quick Tip:


Do traditional exercises like pushups still have value in your exercise plan? The answer is a resounding yes! Here’s why. Pushups incorporate all muscles of the body. Pushups use the core muscles how they are required to work during your daily activities, in a stabilizing capacity. Pushups build upper body strength.

Find a form of pushups that works for you. For example:

Wall Pushups. Stand facing the wall. Place your hands flat on the wall in front of you, about chest-level high and shoulder-width apart. Bend both elbows and lean into the wall. Keep your feet flat on the floor and keep your torso straight. Extend both arms and return to your starting position.

Bench Pushups. Place your hands in the center of a stable bench, with your body straight and toes on the floor. Bending both elbows, lower your chest toward the bench. Extend your arms and return to your starting position.

Floor Full Pushups. Place both hands flat on the floor with your hands slightly wider than your shoulders. Tuck your toes under and lift your body up off the floor.  Bend both arms and lower your chest toward the floor. Extend both arms to return to your starting position.

Floor Modified Pushups. Kneel on the floor. Place both hands flat on the floor in front of you about shoulder-width apart. Move your knees back slightly until your body is straight, with only your knees and hands on the floor. Bend both arms and lower your chest to the floor. Extend both arms to return to your starting position.

*Always consult your physician before beginning exercise.



Squats on the go!

Get Fit Quick Tip:

Wall Squat!

Wall Squats or Wall Sits make a great go-to lower body exercise to be completed when traveling, at the office or at home. Simply find a space along the wall or door frame. Lean your body against the wall. Place your feet about 18 inches away from the wall. Keeping your torso straight, slide your body down the wall about 12 inches. Line your knees up over your ankles. Hold for 10-30 seconds. Slide up the wall and return to your starting position.


*Always consult your physician before performing exercise.

5 Ways to Stay Fit While Traveling by Derek Peruo

Don’t let the hustle and bustle of the holidays prevent keeping up with workouts! Staying fit while traveling simply takes a little planning and creativity. Here are five ways to stay fit:

Stop rolling your luggage around, and start carrying it by the handle or on your back! This simple change will work your arms, your legs, and your core without taking any time away from your travel plans. In a large airport or train station, all this additional carrying will add up quickly to a serious workout.

Call your hotel before getting there and schedule a training session with the personal trainer on staff. You are much more likely to stick to your fitness plan if you have an appointment scheduled. Plus, working with a trainer means you don’t need to think about what to do in the gym; the trainer will take care of that. If there’s no trainer on staff, ask the hotel where the nearest gym is and schedule a training session there.

Not every hotel will have access to a gym, so you may need to bring your own equipment. Resistance bands or a bodyweight suspension trainer are perfect for situations like this. They are light-weight and come with a variety of pre-planned workouts you can do on your own

Long trips in planes, trains, and automobiles can lead to dehydration. Bring a water bottle where ever you go, and keep it full at all times. This way you know you will always have water on hand. Do the same with snacks: pack them with you, so you know there is always a healthy option available.

Derek Peruo, CSCS, is a personal trainer in New York City, and designs training programs for his clientele. He has written and consulted for Men’s Fitness and Muscle & Fitness magazines. http://bodybydrock.com