Time to Register for Summer Boot Camp

Duke Personal Training Boot Camp


Join us for Boot Camp:
  • 4 weeks, 8 sessions, 40 bucks. Free “I survived” T-shirt if you come to at least six sessions.
  • Tuesdays and Thursdays 6 PM
  • May 13 to Jun 5th K-Ville lawn (and environs)


Contact Mary Ann at mdobbins@duaa.duke.edu to register.

Exercise of the Month of April


Single Leg Bridge

April's Exercise of the Month, the Single Leg Bridge, is a great exercise to activate your “posterior chain” of gluts and hamstrings while simultaneously challenging your core to stabilize itself.
 
Steps:


Start laying flat on your back with your arms to your side and the soles of your shoes flat on the ground with a 90 degree bend at your knee.



Lift one foot up in the air, keeping your thighs parallel to each other. They should stay parallel to each other throughout the motion.

Push through your heel on the ground as you squeeze your gluts and raise your hips toward the ceiling, until you have achieved a straight line from chest to knees. Count to three and then slowly lower back to starting position.



Dylan’s Expert Trainer Tip:
If single leg bridge is too challenging, start by building strength and form for performing standard double leg bridges.
This exercise should be a staple of any runner’s strength training program or utilized during cross training sessions.

Boot Camp Starts Monday 3/24!

Register NOW for the next session of K-Ville Boot Camp!
Duke Personal Training offers its most popular small group training program,
Traditional Boot Camp
Mondays and Wednesday
3/24 to 4/16
6 PM
Only $40 for all eight sessions
"I survived" T-shirts for those who come to at least six of the classes
 

Boot camp workouts include:
   - Agility Drills
   - Body Weight Strength Training
   - Cardio Conditioning
   - Core Work
   - Great motivation from your drill instructor and fellow participants
Contact Mary Ann today for more details or to register: mdobbins@duaa.duke.edu

Exercise of the Month of March

Straight Leg Kettlebell Deadlift
This month’s exercise is the Straight Leg Kettlebell Deadlift, affectionately known as the Stork Stance Deadlift. 
 
 
To perform this movement, start standing with your legs together, arms by your side, and a kettlebell in one hand. 
 
 
 
 

 
 
 
 
Lean forward, hinging on your hips and keeping your core engaged and back straight.  As you lean forward, allow the arm with the kettle bell to glide down the front of one leg while simultaneously extending the opposite leg straight back behind you. 
 
 
 
 

 
 
Attempt to continue to lean forward until your leg and torso are parallel with the ground.  Hold this position for two counts and then slowly return to the standing position in the same manner, gliding the kettle bell back up one leg while returning the opposite leg to the ground. 
 
Repeat 10-15 times on each leg.  The free arm may be used for balance throughout the movement.



Kelli's Expert trainer tip: Start with a lighter bell until you perfect the movement. Once you have good core stabilization, you can increase the weight.

Two Fitness Trends - What Makes them Different?



Many people have heard the terms HIIT and Tabata used in fitness classes. While some might use these words interchangeably, they are in fact different. Put simply, a Tabata can be a subset of HIIT Training, but not all HIIT Training is Tabata training.






 
TABATA
HIIT
This table summarizes the differences between Tabata and other HIIT methods.
Why we call it that
named after Japanese researcher Izumi Tabata
stands for high-intensity interval training
Interval ratio
2:1
varies (e.g., 1:1, 2:1, 3:1, 1:2, etc.)
Length of intervals
20 seconds of work/10 seconds of recovery
varies (e.g., work/recovery intervals—in seconds—are 30/30, 45/15, 60/30, etc.)
Number of cycles
eight total (4 minutes)
varies (e.g., 2.5 minutes, 3 minutes, 6 minutes, etc.)
Intensity
anaerobic
anaerobic or aerobic

February's Exercise of the Month


The Barbell Ab Rollout is the Exercise of the Month.
 
1. Prepare an Olympic Barbell with a 25lb weight on each side. These weights will serve as the rollers. Place a weight clip on each side to fasten the weights.

2. Lay down a yoga mat and place the barbell in front of the mat. Kneel down the very edge of the mat and place your hands on the barbell slightly wider than shoulder-width apart. The barbell should be close to your knees and you should be in a kneeling stance.
 









3. Slowly roll the barbell away from your body as you descend and straighten out your hips and body. You should roll out to a point where your arms are fully extended. Tip: Inhale as you descend downwards into the full stretch. 




4. Once fully extended, pull in the barbell towards your body as you ascend to back the starting position. Do not fold your hips. Think of elevating up.
Tip: Exhale as you pull upwards, holding your abdominals tight while you lift your hips and core.

Teron's Training Tips: If you are comfortable with the straight extension, you can try to roll out on an angle to the left or right side to work out your obliques. You should not attempt this exercise if you have lower back injuries or weakness. 

Another Great Reason to Get Moving this Winter

Check out this interesting article from the APA about physical activity's positive effect on mental health! The benefits are immediate and long lasting:

http://www.apa.org/monitor/2011/12/exercise.aspx

Try TRX this Winter

Registration is open for upcoming TRX classes.
10 classes, 5 weeks, $100
M/W 5:30 PM with David Jan 27 to Feb 26
T/Th 6 PM with Lynn Jan 28 to Feb 27
M/W 6:30 PM with Meredith Feb 3 thru March 5

ADVANCED TRX 6 sessions only $60
T/Th 7:00AM with Lisa Feb 4 thru March 6
To register, contact Mary Ann at mdobbins@duaa.duke.edu
 
Sign up today as space is limited to only 4-7 people per class!

Happy Holidys from Duke Personal Training

Wishing all a happy and healthy holiday season!
Try to stay active over the holidays.
Ideas include:
  • Brisk walks outdoors
  • Sledding, skating, skiing, snowboarding with friends and family
  • Small space strength training with yoga or Pilates
Enjoy holiday treats in moderation and designate a driver for all holiday parties.
See you in 2014!

Beat the Finals Stress by Working Out

It is finals season and that means stress for frazzled students. There research shows that taking time for a bout of exercise may help you do even better on the tests.

Check out this article from the NIH. Of particular interest may be the section on children and young adults:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2680508/
Happy studying!
The Duke Fitness Team

Exercise of the Month of December

The Reverse Plank is the Exercise of the Month of December

To perform this core exercise which targets your lower back, glutes and hamstrings:
·         Sit down with legs positioned pointing directly out in front of you.
·         Place your arms behind you with hands palm down on the floor. Straighten your arms and turn your hands inward so that your fingertips point towards your back. Keep your hands flat against the floor.
·         Inhale and press up, lifting your hips up towards the ceiling. Do not allow your tail to sag. Try to maintain a straight line from your shoulders to the heels of your feet. Keep your head in alignment with your spine (not tossed back, or tucked in).

·         Exhale once you have lifted your core. Maintain a slow, steady breathing.

Hold this formation for 20-60 seconds.

For a more advanced workout, extend one leg as Kim is doing below, and hold. Point the toes on your extended leg. Build to 30 seconds on each leg.
 
 
Kim's Expert Trainer Tip: Planks offer a great opportunity to work out even when you have no workout equipment. You can do them anywhere, even under the Christmas tree!
 

Try this Turkey Day Workout

As we head into the season of eating, the Duke Rec and PE Fitness team reminds you to stay active! Most communities offer a Thanksgiving morning Turkey Trot which you can walk or run. Check out active.com for races in your area. Thanksgiving is also a great time to toss a ball around with friends and family.  
If you can't get out of the house, try this quick whole body workout. All you need is a little floor space!

Warm Up: 10 jumping jacks, 20 side to side hops, 10 jumping jacks, 20 front back hops



HOLIDAY WORKOUT
Squats
Push Ups
Curl Ups
Burpees
Lunge with Rt leg in front
Lunge with Lft leg in front
Bicycle Crunch
 
 
Complete 10 reps of each exercise
Rest
Complete 8 reps of each exercise
Rest
Complete 6 reps of each exercise
Rest
Complete 4 reps of each exercise
Hold a plank as long as you can
 

November's Exercise of the Month

The Pilates Teaser is the Exercise of the Month.


Traditional and Pilates Personal Trainer Kim Richardson provides these basic steps to this classical Pilates mat exercise.

The movement:
Begin lying down, arms along your sides.

1. Extend your legs to a 45 degree angle (In this picture, Kim is outstretching her legs for a more advanced version)

2. Inhale
3. Exhale: Lengthen your spine to nod your head slightly and begin scooping your abdominal muscles in and up so that your upper body begins to roll off the mat. At the same time your arms are coming up to parallel your legs. Fingertips reach past the toes without the shoulders rising.

4. Inhale as you come to the top and open your chest, lifting your head slightly to fully lengthen your spine
5. Exhale to roll down. Start from the low abs and use control, rolling down sequentially along the spine, one stop at a time. Work to press the legs together.

Kim's expert trainer tip: Just doing three or four repetitions during your workout is plenty. Do not add reps until you are sure you can maintain form the entire time

2013 Duke COMBINE Results


Below are the category winners from the First Annual Duke COMBINE, held on Saturday, October 19th in Wilson Rec.

MITCHELL GRANT - Male Undergraduate Champ
LEAH LING – Female Undergraduate Champ
ISAAC ODIM – Male Graduate Champ
SWARNALI SENGUPTA – Female Graduate Champ
BRANDON HENRY – Male Employee Champ
Congratulations winners! We will see you next fall for the second annual COMBINE!

Register Today for the Duke COMBINE

First Annual Duke COMBINE


See how you stack up against friends, classmates and co-workers in this NFL Combine-style competition in Wilson Gym on Saturday, October 19th at Noon. For only $10, you will be taken through some of the tests future NFL draftees must take on including: bench press, 40 yard dash, vertical leap, broad jump and agility drills.
All participants will receive a t-shirt. Male and female category winners will earn football related prizes (and bragging rights).

Register today!

Exercise of the Month - Depth Jump

Personal trainer Kenny shares this plyometric exercise which is great for anyone looking to increase overall power and increase his or her vertical jump. It can be very sport specific for runners, jumpers, basketball players, football players, and tennis players, and more!

 To perform this exercise:
·         Start at the top of a box or platform





·         Step forward off the platform






·         Land symmetrically on both feet and more on the balls of you feet





·         Your weight should then shift towards your heels and into a squat position to prepare for the jump up





·         Explode up and jump as high as you can off of the ground
 
 
 
 
 
 

Points to remember:
-          Always warm-up before performing this exercise
-          Only perform this exercise if you are able to complete it with proper form
            o   Really focus on landing and jumping up symmetrically
            o   Good trunk, hip, and knee alignment throughout the exercise
-          Land soft and explode up
-          Best if you perform this exercise towards the beginning of your workout
-          Best if you perform this exercise with a high set/lower rep strategy in order to ensure recovery and get maximal power benefits

 Kenny's Trainer Tip:
Get someone to take a video of you performing this exercise from the front and from the side so you can check your form and see where any deficits may be.

Duke COMBINE Clinics

Come to one of our FREE Duke Combine Clinics
Wednesdays this fall!


To help prepare participants for the First Annual Duke COMBINE on October 19th at Noon in Wilson, The Duke Fitness Team is offering THREE FREE COMBINE Clinics

 
 
 
 
 
 
COMBINE CLINICS
Speed and Agility – focus on cone drills and sprinting
   - Wednesday 9/25, 7:30 PM, Wilson Basketball Court
Strength and Power – focus on bench, broad jump and vertical leaping
   - Wednesday 10/2 7:30 PM, Wilson Weight Room
All Test Review – form checks and further prep for event
 
   -Wednesday 10/9 7:30 PM, Wilson Weight Room
 
 
 

Exercise of the Month - Stadium Stairs

September's Exercise of the Month is a Stadium Stairs Workout.

The historic Wallace Wade Stadium might just be the best place on campus for an intensive full-body workout without weights! From cardio to strength training, you can get everything all in one.

Run or walk up the stairs for strength-building cardio. Add variety to you workout by stepping on every step on one flight of stairs and then switching to every other step on the next flight of stairs. It keeps your muscles guessing and working harder! 


The stadium benches are great for incline push ups that work your biceps, triceps, shoulders, and chest.  Place your shoulders above your hands, body in a plank position, and feet on a bench below based on your height.  Try to bend your arms to a 90 degree angle and push back up. 
 


Another upper body workout on the stadium is triceps dips. Sit with your hands on either side of you and elbows facing back. Put your feet on the bench below and bend your elbows backwards to a 90 degree angle.

The benches provide a nice way to add variety to typical lunges.  Place one foot on the bench behind you and knee facing down and the other leg on the bench below. Bend to a 90 degree angle, making sure not to let your knees go over your toes.

Don't forget about core work! You can also do traditional sit ups on the benches with your legs bent and your arms crossed over your chest. Contract your abs to come all the way up and slowly roll back down.  Doing sit ups on the bench will work more muscles than sit ups on the ground because your core is working to stay stabilized on the bench itself.

 
Enjoy the fall weather with this challenging workout!



Try Boot Camps this Fall with Duke Personal Training

Registration is now open for both Traditional Boot Camp (M/W at 6 PM starting 9/16) and TRX Boot Camps (starting the week of 9/3).
 
For more info on the classes, check out our website by clicking below!

Exercise of the Month Kettlbell Get Up

The exercise for the month of August is the Kettlebell (or Turkish) Get Up
 
This complex exercise requires core strength, joint stability and precision to be performed correctly. It is an excellent full body exercise. The offset nature of a kettlebell (weight is below the handle) makes the kettlebell superior to a dumbbell for completing this exercise.
 
To complete the Get Up:
Lie face up on the floor, with your right leg bent and right foot planted, placing the kettlebell by your right arm.
Roll onto you right, towards the kettlebell, grab the kettlebell with two bent arms. then roll back onto your back firmly gripping onto the kettlebell.

Remove your left hand and press the weight up with your right hand, locking out your elbow and stabilizing your shoulder with your lat.


Lift the right shoulder off from the floor, while you support your weight with your left elbow  and forearm.








Press up onto your left palm. There should be a vertical line from your left palm to the bell in your right hand.




Raise yourself into a hip bridge and sweep your left leg under you.
Pivot on your knees to both knees and toes are facing forward in a lunge position.









Stand up and hold the position.


Reverse the process step by step to complete the rep.
 
Complete 3-5 get ups on each side.

Notes:
  • Maintain a neutral spine throughout the movement\
  • Keep your wrist straight
  • Master the movement with a light weight before increasing weight.
Britanee's Expert Trainer Tip: When moving from the hip bridge to the lunge, engage your core muscles so you don't shift your weight over to your right hip. Your back should stay in alignment throughout the movement.