The Focus is on YOU with Pilates Personal Training

In the Mind/Body Studio at Brodie, Private Pilates Personal Training clients work hard, under the supervision of the trainer, but without the attention of the other gym goers. The privacy allows you to relax and focus on your body without the distractions one might normally have in the open gym setting.

Try a Private Pilates Session in March and receive a $10 discount on your first session. Visit the personal training page at http://www.recreation.duke.edu/ for more information

Muscle Group of the Month

March is Glute Month
The muscles of your backside are the focus of this month. The gluteus maximus, medius and minimus are the largest muscles of your behind, providing power to sit upright, stand, walk, run, cycle and more.
Try these exercise to strengthen your glutes:
Single Leg Split Squat: http://www.exrx.net/WeightExercises/GluteusMaximus/BBSingleLegSplitSquat.html
Stiff Leg Dead Lift: http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html
BW Angled Hip Abduction:
http://www.exrx.net/WeightExercises/HipAbductor/BWAngledSideBridgeHipAbduction.html

Get Ready for Spring Break and Beyond

Work with a Private Pilates Personal Trainer


Boxing Obstacle Course - this Friday at 4 PM



Use Plyo Boxes Safely to Improve Leap



Both Wilson and Brodie Gym have sets of Plyo Boxes (jumping platforms), that if used properly can help improve your vertical leap and agility.

In order to safely and effectively use the boxes, remember these general guidelines:

1. Land on top of the box with your full foot. Landing on the edge can shift the box away from you or tilt it over

2. Set the boxes up away from walls or other fitness equipment so if you are unable to successfully complete the jump, you land in a safe place

3. Land softly/quietly both on top of the box and on the floor to limit stress on your knees and hips

Here are some exercises you can try:

BOX JUMPS: (this platform is too close to the wall) http://www.exrx.net/Plyometrics/BoxMarchHigh.html



Fit Campus Starts Today - Feb 6th




Try TRX - THREE Punch Pass Available

For a short time only, we are offering a three punch pass to TRX, our new small group training program. Buy a ten punch pass for $120, or through Feb 15th, purchase a three punch pass for $36. Contact mdobbins@duaa.duke.edu to set up!

Join us on the ground floor of Wilson Rec.

M-W-F at 8 AM, Tuesday at Noon, Mon and Thurs at 6 PM
Learn more about TRX at Duke by visiting our website http://recreation.duke.edu/

February is Biceps Month

Your biceps muscle is a two-headed muscle located in the upper portion of your arm. Its main function is to both flex the elbow (causing your hand to curl up toward your shoulder) and to supinate (causing your forearm to rotate inward). While the exercises below are specific to biceps training, keep in mind that you use your biceps for many compound exercises of the upper back such as Lat Pull Down or Bent Over Row.

Try these Biceps exercises:
Cable Curl: http://www.exrx.net/WeightExercises/Biceps/CBCurlStirrups.html
Preacher Curl: http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
Dumbell Curl: http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Cardio And Core Continues Tonight



Dance at Wilson TODAY at 4 PM



Try TRX this Spring

Try TRX for FREE Thru January 20th

Duke Personal Training invites you to try TRX at Wilson for free thru Friday the 20th of January.
Class Times are: M,W,F at 8 AM, Tuesday at Noon, and M, Th at 6 PM.
After the initial free classes, you can continue to train with TRX for only $12 per session. Check out our website www.recreation.duke.edu for more details. Contact Mary Ann at mdobbins@duaa.duke.edu to purchase your ten class punch card.

Muscle Group of the Month

January is Upper Back Muscle Month
Major Muscles of the Back
Latisimus Dorsi ("Lats")
Rhomboids
Rear Deltoids
Upper Trapezius ("Traps")
Middle Trapezius
The muscles of the back are very important for everyday as well as sports activities. Strong upper back muscles are essential for good posture and improving low back pain.
Some Upper Back Exercises to try:

Chin Up http://www.exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup.html
Seated Row
http://www.exrx.net/WeightExercises/BackGeneral/LVSeatedRow.html
Bent Over Row
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
Cable Row
http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Bent Arm Pull Over
http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html
Rear Lateral Raise
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

TRX is Coming to Duke!







Try This Workout at Home!



Tabata Intervals are 4 minute mini workouts which you can do anywhere.

For those who don't have any equipment but need a little workout while you are away from the gym, you can try this Tabata Workout at Home.The timing for a Tabata is 20 seconds on, 10 seconds off X8. So it is 4 minutes, high intensity. You can get a Tabata timer app for your smart phone or tablet. Many are FREE!


Workout

For each Tabata, go all out!!! Do not stop moving. You can take a tiny break or slow down, but never stop working until the end. Rest 2-3 minutes between Tabatas.

1. Alternate between Squat Jumps and Bicycle Crunch


3. Alternate between Fast Lateral Lunge and Plank

Fall 11 Semester End Group Fitness Blow Out





Holiday Fitness Schedule



Muscle Group of the Month

December is Abdominals Month

Your abdominals are important for low back health, proper posture and as foundation muscles for athletic perfomance. Challenge yourself with some of the following exercises.

Weighted Incline Leg Hip Raise:

Give the Gift of Fitness



Fitness Schedule for Thanksgiving Break

Group Fitness Class Schedule


Tuesday - 11/22 full schedule except we will CANCEL the 6 PM Yoga class (Brodie) and the 7:30 PM Cardio Dance (W)

NO CLASSES Weds 11/23 thru Sun 11/27

Regular classes resume 11/28

Come to REC AND PE Day TODAY!



Kripalu Yoga THIS Second Friday 11/11/11 at 4 PM



Muscle Group of the Month

November is Hamstrings Month

The hamstrings, or the muscles that run along the back of your thigh, work in conjunction with the quads, glutes and hips to help propel your body. The hamstrings not only control knee flexion and extension, but are involved in lateral movements and powerful, plyomoteric type movements like sprinting and jumping. The hamstrings are comprised of the biceps femoris, semitendinosus and the semimembranosus.


Try these hamstrings exercises:




Personal Training this Fall at Duke

Thanks for coming to our FREE Boot Camp!

We had such a great time tonight at Boot Camp!
If you are interested in attending one of our upcoming eight (8) session Wilson Boot Camps, you need to register now. We are accepting registration for:
Tuesday/Thursday night at 6 PM 10/25 thru 11/17
AND
Tuesday/Thursday morning at 8 AM 10/25 thru 11/17
Only $64 on flex or check.
Contact Mary Ann at mdobbins@duaa.duke.edu to register.






Good Luck Racers

To All Those Racing Sunday,

Run Hard, Have Fun, Be Well!

from Duke Personal Training








Muscle Group of the Month

October is Glute Month


The muscles of your backside are the focus of this month. The gluteus maximus, medius and minimus are the largest muscles of your behind, providing power to sit upright, stand, walk, run, cycle and more.
Try these exercise to strengthen your glutes:
Smith Squat
Lateral Step Up
Side Bridge Hipe Adbuction:

Fall Break Group Fitness Schedule




Upcoming Area Races

Hey Runners,

Here is a list of upcoming area road races courtesy of runnersworld.com

Sign up, have fun, let us know how you do!!

Come to Our Pilates Open House!



Group Fitness Schedule Fall 11





For class descriptions and a printable copy of the schedule, please visit our website:
http://recreation.duke.edu/
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