Video Description: This is an informational video. Use the descriptions and our demonstration and go through circuit 2-4 times.
All you will need is a set of hand weights and if your gym has a bag you can utilize that. If not no bag needed. We apoligize for the lack of different angles. We were short a camera person :) Also the last ab exercise is broken down into a roll up, boat pose and an oblique twist. I am slightly out of frame on the last exercise. Follow Alana. Thanks and enjoy. Let's burn some calories.
List of Exercises:
1. Modified dead lift- chose your weights and build up next time by going heavier
2. Push ups on knees, with a an alternating kick back (to make it more advanced use my demo, knees up in high plank)
3.Out ward angled biceps curls, balancing on one leg (10-15 reps, change sides) (heavier the weight less reps if needed, build up)
4.Plank Rows- use hand weights that you can handle. Don't go to heavy if this is your first time trying this.
5. Kneeling get ups, with a switch lunge- watch the demo before trying and perfect the form. This is an advanced exercise and if you need to start with my modification. Make sure you are using your quads, and not momentum.
6. Adductor (inner thigh) leg lifts with plank and inner leg circles- keep hip down during lifts if it is your first time trying video. Try advanced exercise when ready.
7.Squat bag kicks- No bag need if it's not in your gym, or is you are doing this workout at home. Use my modification.
x 2-4
8.Roll up boat pose to oblique twist- this exercise breaks down to a roll up, an isolated boat pose hold 20-40 secs, and an oblique twist with heels up or down.
Repeat this circuit 2-4 time: print this page and take it to gym, or take video to gym on your ipod, iphone, or android.
List of Exercises:
1. Modified dead lift- chose your weights and build up next time by going heavier
2. Push ups on knees, with a an alternating kick back (to make it more advanced use my demo, knees up in high plank)
3.Out ward angled biceps curls, balancing on one leg (10-15 reps, change sides) (heavier the weight less reps if needed, build up)
4.Plank Rows- use hand weights that you can handle. Don't go to heavy if this is your first time trying this.
5. Kneeling get ups, with a switch lunge- watch the demo before trying and perfect the form. This is an advanced exercise and if you need to start with my modification. Make sure you are using your quads, and not momentum.
6. Adductor (inner thigh) leg lifts with plank and inner leg circles- keep hip down during lifts if it is your first time trying video. Try advanced exercise when ready.
7.Squat bag kicks- No bag need if it's not in your gym, or is you are doing this workout at home. Use my modification.
x 2-4
8.Roll up boat pose to oblique twist- this exercise breaks down to a roll up, an isolated boat pose hold 20-40 secs, and an oblique twist with heels up or down.
Repeat this circuit 2-4 time: print this page and take it to gym, or take video to gym on your ipod, iphone, or android.
Current Hours of Operation:
Monday @9:30-10:30 (filled by clients as of now)
Monday@1pm (filled)
Thursday-6:30pm-8:30pm (filled by clients as of now)
Friday: 8:30am-11:30am ( filled by clients as of now)
Some time slots still open. Group rates are now listed on the package pricing list.
Currently there is a short waiting list for new clients. Due to time restraints.
Donna Mancuso: 609-977-3926
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Client review:
I had asked several people at Golds Gym to recommend a trainer because I needed someone to help me lose the last 25 lbs to reach my goal of losing 100lbs. Everyone I asked said Donna Mancuso was really tough, but was also really the best. After working with her for the past year I concur. I have lost over 30 lbs and learned how to use almost all the equipment in the gym. She also taught me how to balance my exercise program and my diet to help me keep my weight off. Donna is enthusiastic and has that special talent that gets you to do a little more than you thought you could. She is the best!
Art Washburne
"Working with Donna has been an amazing experience. I learned so much about nutrition and have a much better idea of the fuel my body requires to be performing at its best. She helped me identify my strengths and weaknesses and how to use both to my advantage. The best part about working with Donna was having someone that was truly invested in me. She wanted me to succeed and worked with me to find ways to adapt my program to meet my specific needs. I would and have recommended her to other people. It was an incredible journey! I am so much stronger and fitter than I have ever been and truly feel like I can consider myself an athlete now."
-Christine R.
Lead By Example!
If your children see you working out then they will be more likely to think that it is a normal part of everyday life. You will be helping to build a healthier generation. By not complaining about your workouts, and not saying "I have to workout", rather "I want, or need to workout", you teach that it is not a chore, but a fun healthy way to start, or end a day.
Add workouts into their day with out them even knowing it. Ex. " Please go take this upstairs for mommy, I will time you to see how long it takes!" and then having something else for them to run up the stairs right after that. ;)
Add workouts into their day with out them even knowing it. Ex. " Please go take this upstairs for mommy, I will time you to see how long it takes!" and then having something else for them to run up the stairs right after that. ;)
donna@keepmovingforwardfitness.com