Exercise of the Week


Exciting news! The Bod Pod is coming to Cascade Athletic Clubs!! The bod pod is one of the most accurate ways to measure body fat! I am suuper excited just to give it a try. Naturally, those who are interested are stepping up their game a little bit! Last night’s workout for me included:

3.3 mile run on the treadmill, random setting, 6.9 speed. I am NOT a treadmill fan, but at least it felt great to run!

Next, circuit training!! Kettlebell windmills, kettlebell swings (16killos!!), tricep pulldown, pulley row and squat- made it  3.5 times through!

This weeks fat burning exercise is……

The Lat Pulldown

Equipment: Lat Pulldown Machine

Muscles Used: Lats (big back muscles), arms, core (if you draw in)

The Move: First, adjust the seat pad so that it is resting on top of your thighs. Next, select a weight that will leave you shaking by the 10-12th repetition (mine is 80). Next, stand up and grab onto the bars (I prefer a wide grip, but you can grab on anywhere, just make sure you hands are evenly spaced). Holding onto the bar, sit down with your feet flat on the floor, toes pointing forward with your ankles under your knees.

Next, inhale and pull the bar slowly down to your collarbone (lean back slightly from the hips if you accidentally bump your nose- I’ve done it!). Hold for 2 seconds and exhale, slowly raising the bar back up. Repeat for 10-12 repetitions, 2-3 sets.

I love this move because it makes me feel STRONG!! Do things in life that make you feel strong and competent, like weight lifting! If you don’t know how or are worried about doing it right, grab a trainer and ask! We love to help!

Happy Pulling!

Kim

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