Absolute Core

Absolute Core

Pilates

Fridays

9:15am – 10:15am

November 30, December 7, 14, 21

4 Weeks – $40/session

Class limited to 10 participants

Holistic & Integrative Wellness Center

Noroton Heights Shopping Center

300 Heights Road, Darien, CT

Challenge your abdominals like no other workout ever before! Absolute Core is a highly effective workout that targets the abdominal and back muscles using body weight and specific exercises which will increase abdominal strength and torso stability. You’ll love this workout!

 For directions, registration, and additional information contact:

Allison Stolar – (203) 644-6688

www.inspiretrainfit.com

TRX RIP TRAINING WORKOUT FOR BEGINNERS

Workout Anywhere!! Ignite Your Core!

RIP Training

Goal/ Emphasis: Rip training utilizes a level bar and resistance cord to provide a unique mix of rotation, core stability, control, power, strength, mobility, metabolic conditioning, balance and coordination challenges. The TRX Rip Trainer™ strengthens core muscles with exercises focused on rotational power, creating the necessary foundation for a high-performance body.

TRX RIP Training Benefits include:

  • Increased Strength

  • Increased Performance

  • Improved Agility& Mobility

  • Stronger Functional Core

Time: 30 minutes

Program: 2 sets of 60 seconds each exercise

Equipment: TRX RIP Trainer

Warm-Up Phases (5-10 minutes)

  • 60 seconds RIP TRAINER Circumduction
  • 60 seconds RIP TRAINER Marching holding bar horizontally
  • 60 seconds RIP TRAINER Stepping holding bar horizontally
  • 60 seconds RIP TRAINER Marching holding bar vertically
  • 60 seconds RIP TRAINER Stepping holding bar vertically
  • Repeat Sequence

Work Phases (20 minutes)

Complete 2 sets of 60 seconds for each exercise with 10 seconds rest between sequences

  • 60 seconds RIP TRAINER Row
  • 60 seconds RIP TRAINER Squat & Row
  • 60 seconds RIP TRAINER Lunge holding bar horizontally
  • 60 seconds RIP TRAINER Lunge & Press
  • 60 seconds RIP TRAINER Step Rotation
  • 60 seconds RIP TRAINER Punch/Push
  • 60 seconds RIP TRAINER 90 degree Step Press
  • 60 seconds RIP TRAINER Axe Chop
  • 60 seconds RIP TRAINER  Paddleboard Row
  • 60 seconds RIP TRAINER Hockey Slap Shot

Allison Stolar is both TRX & RIP trainer qualified.
Call 203-644-6688 to reserve your spot

 

 

Mat Pilates Training Fundamentals

single Leg StretchSingle Straight Leg Stretch

The Pilates Method called Centrology system was originally developed in the early 1900’s by Joseph Pilates. Pilates strengthens and tones muscles, improves posture, provides flexibility and balance, unties body and mind and creates a more streamlined shape. Pilates requires mindful breathing and attention to form with the execution of every exercise.

Philosopy: Pilates is based on training and conditioning the body from the inside out. Centerning the body by stabilizing the pelvis and training muscles to be both movers and stabilizers. Pilates has roots in both Eastern and Western principles

8 Pilates Training Concepts:

  1. Concentration
  2. Control
  3. Centering
  4. Breath
  5. Flow
  6. Precisiom
  7. Relaxation
  8. Stamina

Benefits:

  • Improved Posture
  • Improved Spine Alignment
  • Muscles Balance
  • Grace
  • Fluidity
  • Improved Flexibility
  • Improved Joint Mobility

 

Floor/ Mat Based Exercises: (8 reps per exercise)

Begin:

Supine Breathing Awareness                                   Roll Like A Ball

Knee Circles                                                                Single Leg Stretch

Hip Flexor Stretch                                                     Double Leg Stretch

Double Knee Lower Back Stretch                          Single Straight Leg Stretch

The Hundred                                                             Double Straight Leg Stretch

The Roll-Up                                                                Crisscross

Spine Twist Stretch                                                  Glutt Bridges

Saw                                                                             Glutt Stretch

Leg Circles                                                               Hamstring Stretch

Pilates 100The Hundred

Created by Allison Stolar, Health Fitness Specialist

 

 

KETTLEBELL FUNCTIONAL STRENGTH TRAINING PROGRAM

cropped-kettlebells-group-fitness.jpg

KETTLEBELL FUNCTIONAL STRENGTH TRAINING PROGRAM

Goal / Emphasis:  A functional strength training program that will challenge your muscular strength and endurance, particularly in the lower back, legs, shoulders and core. This kettlebell program will increase joint mobility and stability while generating more efficient motor patterns. These exercises engage the entire body at once and in a way that will strength your body to perform everyday activities more efficiently.

Time: 60 minutes

Program: 1 Set of 10 Reps

Equipment: Kettlebells

Warm-Up Phase (8- 10 minutes)

  • 10 Kettlebell Around the Body Pass
  • 10 Kettlebell Around the Legs Pass
  • 10 Figure 8 Pass Through Legs
  • 10 Kettlebell Two-Hand Swing

Work Phases (40 minutes)

Complete 1 set of 10 reps of each exercise resting 30-45 seconds between sequence and hydrating.

  • 10 Kettlebell Squats
  • 10 Squat Kettlebell Overhead Press
  • 10 Kettlebell One-Hand Swing
  • 10 Kettlebell Clean
  • 10 Kettlebell Clean & Press

 

  • 10 Kettlebell Pile Squats Press
  • 10 Lunges with Kettlebell Pass Through
  • 10 Kettlebell Lunges with One-Hand Press
  • 10 Single Leg Dead Lift with Kettlebell
  • 10 Kettlebell Up Downs (Burpee)

 

  • 10 Bentover Rows with Kettlebell
  • 10 Upright Row with Kettlebell
  • 10 Biceps Curls with Kettlebells
  • 10 Triceps Overhead Kettlebell Press
  • 10 Kettlebell Side Deltoid Raises

 

Cool Down Phase (10-12 minutes)

  • Cool Down
  • 10 Abdominal Crunches with Kettlebell
  • 10 Russian Twists with Kettlebell
  • Stretch

 

Created by Allison Stolar, Health Fitness Specialist

http://www.inspiretrainfit.com

 

HIIT THE FALL TRAINING PROGRAM

dumbbells 2

HIIT THE FALL TRAINING PROGRAM

Goal / Emphasis:  A high intensity training program that will challenge your muscular strength and endurance with components of resistance, interval, power, plyometrics and endurance.

Time: 30 – 60 minutes (1 Round = 30 minutes)

Equipment: dumbbells, medicine balls, kettlebells, jump rope and a mat.

Warm-Up Phase (5-8 minutes)

  • March
  • Step Touch
  • Hamstring Curls with Chest Openers
  • Alternating Knees Up with Lat Pull
  • Squat right and left
  • Repeat!
  • Stretch

Work Phases (40 minutes)

Complete two rounds of the following sequence resting 1 minute between rounds and hydrating.

  • 10 Squats
  • 10 Jump Squats
  • 10 Alternating Curtsy Lunges
  • 10 Alternating Front Lunges with Diagonal Medicine Ball Chop
  • Jump Rope (1 minute)
  • 10 Mountain Climbers
  • 10 Rear Lunges with Front Dumbbell Raises
  • 10 Single Leg Deadlift with Kettlebell
  • 10 Plank Shoulder Taps
  • Shuffle Touches (20 seconds
  • 10 Burpees
  • 10 Pile Squats with Overhead Kettlebell Press or Medicine Ball Toss
  • 10 Plank with Dumbbell Row
  • 10 Front Kicks
  • Quick Feet (20 seconds)
  • 10 Jumping Jacks
  • 10 Triceps Kickbacks
  • 10 Biceps Curls
  • Side Plank (20 seconds)
  • High Knees (20 seconds)

Cool Down Phase (10-12 minutes)

  • Cool Down
  • 10 Abdominal Crunches
  • 10 Reverse Abdominal Lifts
  • 10 Russian Twists with Medicine Ball or Dumbbell
  • Bridge (20 seconds)
  • Stretch

Created by Allison Stolar, Health Fitness Specialist

http://www.inspiretrainfit.com