Chest Day with StrongBoard Balance

Chest Day With StrongBoard Balance Board

We all know Monday is International Chest Day, but with StrongBoard Balance, ANY day can be chest day! We love that our boards make it difficult to find a point of stabilization because that means your body is ALWAYS working! So, lets get to work!

For those of you that are looking for more bodyweight type exercises, the below StrongBoard Balance exercises would be best for the chest:

  • StrongBoard Hover Push Ups with Bear Crawl: Be sure with each repetition, you alternate which hand moves to board or floor first. For more of a challenge, use a space that allows you to crawl for longer before returning to StrongBoard Balance. You can also add any amount of push ups or even a plyometric move like mountain climbers to make you sweat a bit more.
  • StrongBoard Cross Over Push Ups: This is more of an explosive move for the more intermediate to advanced.
  • StrongBoard Superman Push Ups: Inhale on the way down; exhale as you push up. Squeeze your triceps at the top. Keep your abs engaged at all times by pulling your belly button in towards your spine.

For those of you that have gym equipment at home or have a StrongBoard at your gym, the below exercises would be best for chest day:

  • Medicine Ball Double Board Push Ups: For more of a challenge, slow your tempo when performing the push up. Changing foot placement/hand, placement will also make this exercise more difficult. Once you feel you are an expert, try a hard medicine ball. This exercise is great for the upper body muscle groups along with entire core structure because you are forcing the body to engage those deep muscles that often get ignored in isolated exercises. StrongBoard Balance forces your muscles to work harder due to the resistive nature of the springs and the instability they force on the muscles. This simple yet challenging exercise will initiate your chest (pectoralis major, pectoralis minor), shoulders (anterior deltoid), triceps (all three heads of the triceps brachii), lower back, core, and the scapula-thoracic region.
  • Stability Ball + StrongBoard Push Up: For more of a challenge, slow your tempo when performing the push up. Changing foot placement/hand, placement will also make this exercise more difficult. Once you feel you are an expert, try one foot. This exercise is great for the upper body muscle groups along with the entire core structure because it forces the body to engage deep muscles which often get ignored during isolated exercises. StrongBoard Balance Board requires muscles to engage due to the restive nature of the springs and the instability the compression causes. This simple yet challenging exercise will initiate your chest, shoulders, triceps, lower back, core, and scapula-thoracic region.

Exercise Your Etiquette in a Group Fitness Class

Fit Moms = Fit Kids! StrongBoard Balance Board Group Fitness Class

Participating in a group fitness class is a great way to work out and create a community of like-minded fitness buddies. The following are common courtesy do’s and dont’s to help everyone enjoy class.

DO:

Reserve your spot ahead of time if an RSVP platform is available.

Show up 5-10 minutes early to set up any equipment, get water or towels, and introduce yourself to your instructor.

Keep an encouraging and positive attitude and remember that everyone is working at his or her own fitness level.

Be respectful of the space and equipment. Re-rack your weights, place all of your toys back where you found it. Use sanitizing wipes if necessary to clean up any sweat or grime for the next class.

Stay to the back of the room if you anticipate modifying any exercises so you don’t distract or confuse your classmates.

Tell your instructor if you have to leave early or if you have any injuries.

Lock up your stuff beforehand and leave valuables at home!

Be a helpful and caring classmate.

DON’T:

Be late! If you must, go to the back of the room and enter class as quietly as possible. If you are going to be more than 15 minutes, skip this one and take the next class. You may miss important safety information and can disrupt the class.

Be loud or chat during class, especially when your instructor is speaking. It’s distracting and rude.

Drop your weights. Carefully place weights down in front of you. Dropping weights is startling to many and can injure a fellow participant.

Chew gum, eat a snack, or bring anything other than water to a class. If you have a sugar issue and must consume something other than water, leave the classroom. Certain foods can destroy equipment and you don’t want to make a mess!

Bring an attitude! Group fitness is supposed to be fun! No one likes to be intimidated or brought down. Leave any drama at the door and let class bring you up.

Getting the Most Out of Group Fitness

Spectrum Palisades SarahAnn! StrongBoard Balance Board

Taking group fitness classes can be one of the best ways to boost your fitness routine and get the most out of any gym membership. Classes can motivate you to push yourself further than normal, try new exercises and fitness products, and stay on a consistent gym routine. Here are some tips to get the most out of your classes.

Show up early
Aim to get to class 10 minutes early. You’ll have a chance to meet the instructor, set up any equipment, and select a comfortable spot in the class. Rushing in last minute, robs you of the chance to physically and mentally prepare for class..

Get to know your instructor
They’re there to help! Don’t be shy to introduce yourself and tell your teacher what your fitness goals are. If your workout buddy bails, you’ll always have someone there to cheer you on.

Let your instructor know if you have injuries
If you’re coming back from a long break from the gym or have an injury, tell your instructor. No one wants to feel pushed too hard or get hurt. Any trainer worth their salt will give you extra attention and make sure you have the modifications or alternative equipment you need to workout safely.

Be prepared!
Always come with a water bottle or workout towel (if the gym doesn’t provide them). Bring sunscreen for sunny outdoor classes and make sure you have any equipment or clothing necessary before class. Taking a spin class? Call ahead to see if you need to bring or rent spinning shoes for class. Most gyms will loan out shoes for a fee, but good to know beforehand if you should bring anything extra.

Make a financial and scheduling commitment
Some classes are expensive. However, you’re less likely to bail if you’re paying top dollar to reserve a spot and there is a cancellation fee. Purchase a package of classes rather than paying individually. This will encourage you to use your classes, and most gyms offer a discounted rate when you purchase in bulk.

Go at your own pace
Don’t be intimidated if you’re starting something new or have injuries that you need to modify. Everyone is working at their own pace and are there to have fun. There is no need to be self-conscious in a group fitness class, people are typically focused on themselves and their own fitness. Be friendly, respectful, and you might just make a new gym buddy!