Monmouth County's Ask the Doctor Spring Issue March/April 2018

T H E S T R O N G & L E A N B O D Y

Boutique Fitness Club Classes in a Modern Studio Vibe. Attention Moms, the kids are back in school, get back to YOU! In our modern city inspired studio, you will experience a variety of fitness styles from, Night Club Zumba® to Yoga Zen Retreat.

Grand Opening Special Offer! 30 Days Unlimited Classes for $ 49 Limited time offer

Shoppes of Hamilton • 549 State HWY 130 Suite 428 • Hamilton, NJ 08691 609-833-9487 • foreverhartfit.com

Travel with Your Resistance Band 4 Strength Training Exercises You Can Do Anywhere How it works: Do this circuit 3 times without resting between exercises (only resting at end of circuit). 1. Single-Leg Step-Ups Reps: 10-15 on each leg Stand facing a step. Place one foot on the step and the other on the floor. With your abs braced and glutes squeezed, start the movement by pushing through the front foot on the step, driving powerfully upward to the standing position. Lower your body under control. Pause briefly at the bottom and repeat. Complete 10-15 reps on each side. 2. Reverse Lunge Reps: 10-15 on each leg Stand with feet together, place the ball of your left foot on the floor. Slide your left foot back; Right leg will bend at 90-degrees. Slide your left foot up to start position, pulling up with the glute of your right leg. (You should feel this in your glutes and some in your quads of the stationary leg). The sliding leg is just going along for the ride. Complete 10-15 reps on each side. 3. Two-Arm Row Reps: 15 Keeping your feet shoulder width apart, bend your knees and lean forward until you're at a forty-five-degree angle. Pull your shoulder blades back. Now, use a rowing motion to pull the resistance band toward your stomach then lower your arms down. That's one rep. Complete 15 reps. 4. Planks Get into plank position with your forearms on the floor and your feet straight back so your body and back and your head is looking straight ahead. Make sure to keep your abs tight and don’t allow your hips to sink. Stay in position and breath in and out for a minimum of 60 seconds.

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