Ah it's Monday again and after a weekend of fun, it's time to get back to business. Today's move is all about just that - business. This move utilizes an exercise ball (which most people already have in their house) to work 3 main areas - core, glutes and hamstrings.
Things to Keep In Mind:
It's all about the abs again for this move monday. However, today we're bringing you an ab exercise that not only works your core, but your glutes, hips and shoulder. Have we mentioned we love multi-tasking here?
Tips to Keep in Mind:
- You can use anything in your house that weight about 5-10 pounds for this exercise
- Rotate from your hips to focus on your glutes
- Keep your core tight and engaged throughout the entire movement
- Attempt 3 sets of 10 reps per side
Ah lunges. Everybody may hate doing them, but everybody loves the results you get from them. This reverse lunch move helps to strengthen your glutes, hamstrings, quads AND your core. Talk about an all-in-one workout!
Tips to Keep in Mind
- Use (or create) a line on the floor that you can keep your feet on either side of
- Keep your abs engaged and your torso upright
- Bring your knee down to the floor
- Use a weight or dumbbells to increase difficulty
- Attempt to do 3 sets of 10 reps per side
It's beautiful here in Rhode Island today and the nice weather has us thinking about spring and summer. So what do we need to do to get ready? Abs of course. This move utilizes a ball that you may already have in your house or can easily find in all gyms.
This multi-tasking move works your entire core (not just the front) as well as helps you with the stability and strength of your shoulder.
Tips to Keep in Mind
Many of us on the East Coast got pummeled with snow this weekend. After shoveling out for 2 days, many of you are probably nursing sore a tight muscles this Monday morning. Because of that, today we're not focusing on a muscle building move, but on more of a stretch. This Yoga Plex stretch is great for releasing tight muscles in your hip flexors and your upper back.
There you have it! Hopefully this has helped ease some of your discomfort today. See you back next week for another Move Monday by J-Tab Training.
It's MLK Day and at J-Tab Training we don't take a day off! The gym is rocking today and we're back with a brand new move for you. Goblet Squats are an awesome way to work your glutes and tighten and tone your legs all while using your abs to brace yourself. By holding a weight in front of you it forces your abs tight throughout the entire exercise. You can use a dumbbell, kettlebell or anything you have at home that can add some weight. If you need a little more of a gauge of how to far squat, put a low box behind you.
Things To Remember:
- Keep your abs tight and locked to work them, as well as protect your lower back
- Keep you spine straight and shoulders down and back
- Knees follow your toes and point slightly out
- Squeeze your glutes at the top.
The Half Kneel One Arm Pull Down is one of those multi dimensional moves that is designed not only to work your body but to assist you throughout the rest of your workout. By working your lats and back, this pull down is the perfect way to strengthen if you struggle with doing the more traditional pull up. On top of that, this move is designed to assist you in other workouts, like deadlifts, so you can continue to increase your lifts safely and effectively.
Check out the video below to see how to perform this move as well my tips and tricks to get the most out of this workout:
Things to remember about your form:
- On the kneeling leg, keep your glutes tight and engaged
- Use your opposite hand to hold down your rib cage
- Make sure your elbow move straight down your side
- Feel your lats squeezing (think about crushing someone's fingers in your armpits)
Check back next Monday for another exercise to add to your workout routine. Now get out there and get stronger!
What a difference a year makes!
As JTab Training celebrated one year at our new location in East Greenwich, I have to look back at how far we’ve come and how much we’ve grown over the past year. Moving from a cramped 450 square feet to over 1,600 has completely transformed how our clients work out. For those who were with JTab at the old gym, you may remember strict work out schedules, less equipment and a much more crowded space. Now, at our new location we are able to fit over 10 clients at a time (with room to still move around), more equipment, and multiple trainers. Because of this, we can be much more flexible with the time people can show up to work out, as well as offer multiple options for trainers (although lets be honest, we all know who the best is….)
Another big change is that our clients all receive personalized sheets with a workout each visit. These sheets break down the days workout, as well as reminds everyone what they should be doing, how many reps they need to do and how much weight to add. This allows more people through while still getting my personalized attention. Some people like more direction during their workout, while others prefer just an intermittent check-in. With the sheets and the new space, I am able to effectively split my time between helping those that need it more and those who don’t need as much attention.
With more people in the gym at one time, the open layout still allows me to see everyone working out at once. Even with multiple people working out at once, I can watch everyone’s form, help set up exercises and make sure everyone is working out safely and effectively.
While I will always be grateful for the business’ roots and where it started, I must say (and I hope my client’s agree!) that our new location has allowed for some awesome changes. While we may be here for the next few years, keep an eye out for even more changes in the future. Like our clients strength training, we are a work in progress, and will continue to grow bigger and stronger.
