[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 core workout – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Wed, 19 Apr 2017 20:33:52 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Yoga Workout for a Strong Core https://www.thehumantrainer.com/yoga-workout-for-a-strong-core/ Fri, 31 Mar 2017 15:19:11 +0000 https://www.thehumantrainer.com/?p=12723 Strength training isn’t the only way to build strong core muscles. Yoga will help you build muscles you didn’t even know existed. It is a great alternative to strength training to help keep variety in your routine.

1) x4 – Sun Salutations (Warms up the Arms, Shoulders, Hips, Low Back and Core)

Sun-Salutation-yoga

 

 

 

 

 

 

 

 

2) Hold in High Pushup Plank

a) Bring Right Knee to Right Elbow (x5 per leg)

b) Bring Left Knee to Left Elbow (x5 per leg)

 

3) Downdog (Stretches Back, Hips, Shoulders, Hamstrings)

downward

 

 

 

 

 

 

4) Halfmoon

half moon pose

– From Downdog, step Right foot forward, place right hand on mat and lift Left Arm above shoulder and Left Leg up in-line with hips

– Step Back to Downdog, Repeat other side

 

 

 

 

5) Downdog moving to Wild Thing

wild thing pose

– Cross Right Leg behind Left leg, lift the hips high and lift the right arm in the air

– Return to Downdog. Repeat other side

 

 

 

 

 

6) x5 – Hold in High Pushup Plank

a) Bring Right Knee to Left Elbow (x5 per leg)

b) Bring Left Knee to Right Elbow (x5 per leg)

7) Chataranga down to floor, lying on stomach

Chataranga

photo by Yoga Journal

 

 

 

 

 

 

 

 

8) Salambasana / Locust Pose

photo by yoga journal

photo by yoga journal

– Lift the Head, Chest and Legs together in air (Hold 20 seconds)

 

 

 

 

 

 

 

 

 

9) Side Plank

– Right forearm on mat parallel to short side of the mat, lift the hips high, option to lift left leg and left arm above shoulder (Hold 10 sec)

– x5 Side Plank Hip Bridge (up & down to tap Mat)

-Repeat on other side

10) Bird Dog

Bird-dog-exercise

– Hold Right Arm forward and Left Leg both in air, hold with no movement (hold 20 seconds). Bring elbow to knee (hold 20 seconds)

– Repeat on other side

 

 

 

 

11) Crow Pose

crow pose

– Balance Knees on outer Elbows lifting both feet suspended off ground (Beginner can play with lifting and alternating 1 leg at a time) – Hold 15 seconds

 

 

 

 

 

12) 4 Point Plank

– Keep both forearms on ground like a #11, both feet on ground and actively draw belly up (60 seconds)

13) Come to seated for Boat Pose

boatpose

photo by yoga journal

a) Knees Bent (10 sec hold)

b) Legs Straight (10 sec hold)

c) Knees Bent with both arms twisting to Right side (10 sec hold)

d) Knees Bent with both arms twisting to Left side (10 sec hold)

 

 

 

 

 

14) Come to Lying on you back for Bridge Pose

bridge posea) Both Hips Lift (hold 15 sec)

b) Right Leg Lifts (hold 10 sec)

c) Left Leg Lifts (hold 10 sec)

 

 

 

15) Knees pull into chest, forehead comes up to knees. Rock back and forth 3x until coming up to seated. Cross the legs and come on to hands and knees, step forward, forward fold. Come up to Standing

 

16) Standing 1 Leg Tree Pose Balance (hands above the head like branches)

Photo by Yoga Journal

Photo by Yoga Journal

 

 

 

 

 

 

 

 

 

 

 

17) Standing 1 Leg Airplane (warrior 3 pose)

warrior 3-Arms extend to side, Back leg lifts in line with hips

 

 

 

 

 

 

 

18) Come to standing, vinyasa down to Downdog, come to hands and knees and Childs Pose

child pose

 

 

 

 

 

19) Come to lying on back. 2 Knee Twist (both sides 15 sec hold)

twist

 

 

 

 

 

 

 

 

20) Savasana – Resting Pose

resting pose

]]> Give Spinning a Chance! A Pro tells All https://www.thehumantrainer.com/spin-class/ https://www.thehumantrainer.com/spin-class/#respond Thu, 29 Nov 2012 08:00:00 +0000 http://thehumantrainer.com/spin-class/

Spin class is both a mentally and physically challenging form of exercise. Although the level of difficulty will change generally with each song (most spin classes are designed to have two peaks), your legs never stop moving for a full 45 -60 plus minutes. In other cardio focused fitness classes, you’ll see instructors encouraging their students to lightly jog or skip during the transitions, but how many people actually do it? The momentum you build up while on a bike forces your legs to continuously stay in motion, so that you never truly get a break.

As I sweated through my very first spin class, I remembering having some serious doubts that I would be able to finish. I consider myself to be a very physically fit individual, but my legs were exhausted 15 minutes into the hour long class. I remember looking incredulously at the timer on my bike as it ticked by at what felt like an impossibly slow speed. “When will I be allowed off this sadistic contraption?” I thought to myself. Despite the difficulty, I returned for a second class the following week, and found it to be easier. Encouraged, I returned a third time, then a fourth, then a fifth, and now I’m a spin instructor. Funny how these types of things work out. In the beginning I couldn’t fathom how anyone could potentially enjoy this as a form of exercise, but now I love it. Biking uses muscles that are different from those you use in your everyday life, so OF COURSE it’s going to be hard the first time you try it. Your body just isn’t used to it, but don’t base your decision to love or hate spinning on one class, because you won’t really know until you’ve tried it 3 or 4 times.

Like any form of exercise, give spinning a chance before you decide whether or not to incorporate it into your weekly routine. In the end you’re either going to hate it or love it, there isn’t really a grey area. Making exercise a part of your life is so important, and finding a form of exercise you love is going to make this commitment so much easier. I encourage you to try out a bunch of different forms of cardio: sports, dance, kick-boxing, yoga, Pilates, running, spinning – the list could go on. You’ll likely gravitate towards the form of cardio that you’re naturally gifted at, and that’s great. Now challenge yourself to get better, and maybe even look into setting some weight loss, endurance, flexibility, or speed-related goals to help you moving forward. Also keep your eye out for any events going on in your area, as some healthy, and a chance at a materialistic gain, always helps with motivation.

 

Why might you decide to choose spinning over another form of exercise?

Spinning is one of the best lower body cardio workouts there are, but it also works your core and your arms. When you’re out in the real world with your bike you’re also working to stay balanced, and although that component is missing in a spin class where the bikes are stationary, it is replaced by a motivating instructor and fast paced music that should leave you dripping in sweat. In an average spin class you’re looking at burning between 400-600 calories, maybe even more. Spinning is also an impact free cardio option, making it ideal for someone with joint issues or injuries that prevent them from partaking in more plyometric forms of exercise.

Alternatively, spinning can start to feel repetitive (there is only so much variation you can do) if you’re someone who enjoys more dance inspired forms of cardio. I find spinning to be very similar to yoga in that it requires you to disappear into your mind and focus your energy forward. By allowing your body to take-over while your mind escapes, you’ll get off of that bike feeling rejuvenated and clear-headed.

 

Try a class out for yourself. It’s not for everyone, but maybe it is for you. 

 

GUEST BLOGGER- Christine Bissonnette is a fitness enthusiast, actress, and “positivity seeker” Check out her blog: http://the-positivity-project.com/

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