[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 outdoor workout – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:05:54 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Springtime Raw-Food Detox Tips https://www.thehumantrainer.com/raw-food-detox-tips/ https://www.thehumantrainer.com/raw-food-detox-tips/#respond Tue, 12 Apr 2016 19:44:10 +0000 http://www.thehumantrainer.com/?p=11347 Yay! Springtime is here! Its time to tune-up your bodies and prep for outdoor activities. We spring clean our homes and tune-up our cars, so doesn’t it make sense that your body and mind would benefit from a spring tune-up as well?

There’s no better time than spring to give your body a raw food boost.

In winter, we tend to crave warm comfort-foods, and so, we often neglect raw foods in our diets, leaving us with sluggish digestion and low energy by the time February rolls around. As the climate warms up our bodies tend to crave lighter menus, which is convenient because more and more local, fresh produce becomes available as we move into summer.

Why is consuming raw foods so important?

Raw, living plant-based foods contain many more enzymes than cooked foods, which help the body to absorb nutrients and assists the entire digestion process. Most raw foods are extremely alkalizing to the body, which can help to prevent inflammation, and treat current inflammation in the body caused by stress or exercise. Though both cooked and raw plant-based foods are more alkalizing than animal-based foods, some people also find raw foods to be more healing to the digestive tract due to their high alkaline nature and easy to absorb vitamins and minerals. Eating more raw foods can help give you back some energy which can help you take on a more vigorous outdoorsy spring lifestyle, ?improve circulation and lymphatic function, and therefore help you feel better overall.

To reap the benefits, you need not give up cooked foods. Just be aware of what you’re putting in your mouth and try these easy tips to ease into spring (and then summer) with more raw, fresh foods.

1. Blend your Breakfast

For one week, try having a raw food smoothie for breakfast, and see how it makes you feel. Use ingredients like: raw nut milk, leafy greens, veggies, raw nuts and seeds, raw plant-based protein powders, fruits, and superfoods. This is an easy way to fit more servings of fruits and vegetables into your day, and provide your body with Vitamins A, C, E, K, B, along with a protein boost.

2. Add On

Add raw-foods to your existing meals. Just adding a piece of fruit or a side of raw veggies like carrots, grape tomatoes, cucumbers, etc. to what youre already eating makes getting more raw nutrition a no-brainer!

3. Lighten Things Up

Raw foods are naturally light and come with no additives and preservatives. Skip foods with heavy sauces and/or preservatives and have a salad, or a lovely gazpacho soup. Try quinoa with raw and even some cooked veggies, such as broccoli, cauliflower, carrots, and fruits like tomatoes, cucumbers, and zucchini. Snack on a homemade hummus dip with raw veggies, yum! Get creative!

4. Challenge Yourself to One Raw Day Each Week

Schedule one day a week where you eat raw foods all day. Dont worry; you wont go hungry! This will open your mind to thinking of new ideas and recipes. Youll be surprised how many delicious, raw recipes there are. Did you know there are even raw restaurants out there?

 

Just like all things, a balance is needed in our bodies, Both cooked and raw foods have their place in the diet. The idea is to transition with the seasons and to choose more fresh produce.

 

More energy? Better mood? Weight loss? Let us know in the comments how these tips made you feel!

?Article By: Fitness Dame
Resources: onegreenplant.org

]]> https://www.thehumantrainer.com/raw-food-detox-tips/feed/ 0 4 Hassle Free Tips to Get Fit Through Daily Exercise https://www.thehumantrainer.com/hassle-free-tips-to-get-fit/ https://www.thehumantrainer.com/hassle-free-tips-to-get-fit/#respond Mon, 03 Aug 2015 23:09:41 +0000 http://thehumantrainer.com/hassle-free-tips-to-get-fit/

A report on ABC News in 2013 painted quiet a grim picture regarding America’s fitness. The report said over 85% of adults in the country are trying to keep fit through diets but surprisingly over 90% of these people are unsatisfied with the results. 

Before this, the National Health and Nutrition Examination Survey had indicated that 2 in 3 adults are overweight; again highlighting the gravity of the issue.  While these numbers reflect a worrying trend, they also indicate a willingness to deal with the elephant in the room. It shows most folks are willing to go an extra mile to stay fit.

Betting on New Ideas 

If you are among one of the millions who are trying to stay fit and regain their shape, it is high time you started exploring refreshing ideas that will not interfere with your life and which are proven effective. 

One of the most overlooked options today is the good old way of roughing it through exercises. As one of the most renowned celebrity trainers said recently, you don’t have to re-invent the wheel as the solutions are in the open. Look at some of these refreshing ideas:

Throw Away Fad Diets 

Do you know any of your friends who is in great shape after months or years on these diets? Of course not because they don’t work; in fact what some of them do is prevent metabolism and other biological function which leads to loss of muscle as opposed to loss of fat which is your objective.

Sweat it Out

If you are a National Geographic fan you must have observed that the predators such as cheetahs are always fit.  Why, you might ask? Because they sweat it out every time they want a snack. 

Well, you don’t have to cross the Arizona desert in a dash in order to stay in shape but regular exercise in the gym or even in your neighborhood park can give you that hour glass figure you deserve. 

Check out The Human Trainer to get an edge on outdoor workouts.

Make Your Health a Priority 

Whatever your daily schedule is, you should never compromise your exercise.  You need to constantly plan around your training schedule whether for personal, work, or social engagements. This prepares your mind, and with time your body will start responding positively. 

Leverage Antioxidants 

Now that you appreciate the need for exercise to burn calories and keep your body fit, it is high time to learn how to retain your new shape. When your body breaks down food, there is oxidation and it can result in free radicals, which can damage body cells. 

This is more so when metabolism rates increase through exercise. Neulife.com offers a wide range of supplements with ingredients that aid in anti-oxidation. These supplements help in muscle recovery, muscle repair and increased white blood cells to aid in detecting viruses and bacteria in your body. They also avert cell ageing which again makes you more active. 

 

Still stuck with your old routine of chasing trends? It is time to embrace new ideas that are already tested and proven.  You will not only enjoy better heath, better shape but also save immensely. Who doesn’t want that?

]]> https://www.thehumantrainer.com/hassle-free-tips-to-get-fit/feed/ 0 Human Trainer WOD with StrengthStack- AB CHALLENGE https://www.thehumantrainer.com/human-trainer-wod-with-strengthstack-ab-challenge-2/ https://www.thehumantrainer.com/human-trainer-wod-with-strengthstack-ab-challenge-2/#respond Mon, 10 Mar 2014 19:44:05 +0000 http://thehumantrainer.com/human-trainer-wod-with-strengthstack-ab-challenge-2/

Mike Volkin combines The Human Trainer and StrengthStack 52 for the ultimate Ab Challenge

https://www.youtube.com/watch?v=P60EBZmet9Y

]]> https://www.thehumantrainer.com/human-trainer-wod-with-strengthstack-ab-challenge-2/feed/ 0 Ripcords in the Park https://www.thehumantrainer.com/ripcords-in-the-park/ https://www.thehumantrainer.com/ripcords-in-the-park/#respond Tue, 21 Aug 2012 03:57:28 +0000 http://thehumantrainer.com/ripcords-in-the-park/

Have you tried exercising outdoors yet this summer?

If not, what are you waiting for?

Summer is a great time to change up your workout regime by taking advantage of not being restricted to closed in areas. So take up an outdoor sport, go hiking, biking or swimming before these beautiful summer days disappear!

For great resistance training don’t forget about trying out your Human Trainer and Ripcords in your back yard, park or at the beach. We’ve already shared great Human Trainer exercises in Workout in the Park with The Human Trainer.

Today’s article is all about giving you some fun ideas of how to use Ripcords resistance bands outdoors. 

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Most people don’t think of how attaching their Ripcords to a pole, tree, or even a park bench can add challenge to simple exercises.

Here are 7 great Ripcord Resistance Band exercise ideas to help get you started.

WHAT YOU NEED:

  • Ripcords (You may want to have a variety of resistance bands with different levels of tension for different muscle groups)
  • Ripcords versatility anchor (for easy attachment to trees and poles)
  • A sturdy tree
  • A park bench or picnic table (that is secured to the ground)

For beginners, start with one set of 15 repetitions of each exercise.

For intermediate/advanced exercisers perform 2-3 sets of 12-15 repetitions.

Warm up for 10-15 minutes before beginning this routine (IE. jog around the park)

Feeling like you need more resistance? Try using a thicker band or adjust your positioning.  

 

1. Picnic Table Reverse Lunge and Row:

Screen shot 2012-08-19 at 8.20.34 PM

  • Attach your Ripcord around the support structure of a picnic table. (About waist height)
  • Walk back until the Ripcord and your arms are fully extended in front of you.
  • Feet hip distance apart, palms facing in.
  • Lunge/step back with your right foot and bend knee into a 90-degree angle so that knee is almost touching the ground.
  • As you do this, pull your hands back to the sides of your body.
  • Make sure your head and chest are up; pull back with your arms so that you feel like your shoulder blades are touching. Keep abs tight.
  • Return to starting position and repeat with left leg.

 2. Tricep Kickbacks:

Screen Shot 2013-01-27 at 4.41.55 PM 

  • With Ripcords still attached to the support bar of the picnic table take a couple of steps forward so that there is very slight slack in the band.
  • Soften your knee and bend upper body forward.
  • Tuck elbow in to the sides of your body and start by holding the ripcords in front of you with palms facing down.
  • Turn palms inward, keeping upper arms in place, extend forearm backwards until arms are extended behind you.
  • Return to start position and repeat.

3. Chest Press:

Screen shot 2012-08-19 at 8.26.58 PM

 

  • Wrap the center of your Ripcords band around a sturdy tree
  • With your back to the tree, hold the ripcord handles at chest height right at your armpits.
  • Step forward into a lunge with your right leg. Stay in the lunge and bring arms straight out in front of you. Palms facing down. Arms at shoulder height.
  • Retract arms back to starting position. Repeat.
  • Do one set of 10 with a right leg lunge, and another set of 10 with a left leg lunge.

4. Reverse Lunge with Hammer Curl

Screen shot 2012-08-19 at 8.30.56 PM 

  • Stand on the center part of your Ripcord with your right foot.
  • Start with feet side by side, holding Ripcords at your sides.
  • Lunge/step back with your left foot and bend knee into a 90 degree angle so that knee is almost touching the ground.
  • While lunging, simultaneously bring hands up toward your shoulders.
  • Return to starting position. Repeat 12-15 reps. Switch legs and do the other side.

5. Squat into Shoulder Press

DSC 7651

 

  • With your foot still on the Ripcord from the previous exercise, stand with feet hip distance apart. Hold the Ripcord handles with arms fully extended above your head, palms facing inward.
  • Sit down into a squat and bring arms down so that hands are at shoulder level. Make sure your knees do not go over your toes, legs are at a 90-degree angle with ground, and weight is in the heels.
  • Return to standing, while simultaneously fully extended your arms above your head.
  • Repeat.

6. Side Steppers

DSC 7637 

  • Holding the Ripcord handles, step on the Ripcords with both feet.
  • Keep feet together and switch handles so that the Ripcord is crossed in front of you and you are holding the opposite handle.
  • Bring elbows up to your sides, and take a large step sideways with your right foot (enough so that there is resistance)
  • Bring feet back together, step out with the left foot, and repeat.

7. Resisted Pushup

images

  • Get into pushup position (You may want a mat if you don’t have clean, dry ground)
  • Drape the Ripcord over your back, holding the ends in each hand.
  • Perform pushup as normal.

You’ll get a full body workout with just these 7 exercises, so hit the park and enjoy that fresh air. For more great resistance band workouts check out our Resistance Band Circuit Training Ebook Set.

Make sure to wear sunscreen and stay hydrated!    

]]> https://www.thehumantrainer.com/ripcords-in-the-park/feed/ 0 Workout in the Park with The Human Trainer https://www.thehumantrainer.com/workout-in-the-park-with-the-human-trainer/ https://www.thehumantrainer.com/workout-in-the-park-with-the-human-trainer/#respond Mon, 30 Apr 2012 17:51:39 +0000 http://thehumantrainer.com/workout-in-the-park-with-the-human-trainer/

Now that the days are getting longer and the weather’s getting better, why not take your workout to your favorite park? There’s nothing like fresh air, great scenery and a little sun on your back to give you extra motivation to push yourself a little harder.

To get that butt moving, here are 7 great Human Trainer exercises you can take with you outdoors.

All you need is your Human Trainer suspension gym with the versatility anchors, and a sturdy tree or jungle gym! To warm up your body jog around the park for 10-15 minutes.

 

The Workout

Attach the main straps of the Human Trainer to the Versatility Anchors. Find a sturdy horizontal tree branch or horizontal bar in your local park’s playground.

 

1. One Arm Rows (3 x 15 reps each side) 

  • Facing your straps, stand with feet hip distance apart.
  • Hold the handle of the left strap in your left hand. Bend elbow and keep hand close to your chest. Keep the body as straight as possible.
  • With your right arm fully extended in front of you, keeping your legs straight and core tight, straighten your left arm and reach back with your right, trying to touch the ground behind you.
  • Pull your body up with you left hand, returning to first position with hand tucked into chest.
  • Swing straight right arm in front of you and try to touch the main strap as high up the strap as you can.
  • Repeat 10-15 times. Switch arms and repeat.

2. One Leg Bicep Curls (3 x 15 reps each side) 

  • Facing your straps, stand with feet hip distance apart.
  • Hold the handles with straight arms. Palms facing up. Straps should be fully extended.
  • Begin by shifting your weight backwards. Lift one leg off the floor, straight in front of you.
  • While keeping the arms and shoulders lifted, pull both arms towards the shoulders so hands come up to your ears. Extend arms. Repeat.
  • Switch legs for next set.

3. Tricep Press (3 x 15 reps) 

  • Face away from the straps. Palms facing the body.
  • Shift weight forward and extend both arms straight in front of the body at chest height.
  • Bend the elbows and arms as the body lowers.
  • Then press and extend the hands forward as the body shifts backwards.
  • Keep spine straight and core tight throughout the workout.

4. Chest Press (3 x 15 reps) 

  • Place hands in handles, palms down. With your back facing the straps, shift your weight forward. (Walk your feet further back for greater difficulty).
  • Keep your arms extended in front of the body at chest height and push your elbows out to the side as your body lowers.
  • Keep tension in the straps at all times.
  • Keep arms at chest height throughout the exercise.

5. Pike (3 x 10 reps) 

  • With feet in the foot cradles, get into plank position.
  • Raise hips straight up, so you forma triangle position. As high as you can go.
  • Return to plank. Repeat.

6. Hamstring Curls (3 x 15 reps)   (Use a mat if it makes you more comfortable) 

  • Sit on the ground facing the straps.
  • Place both heels inside the foot cradles.
  • Lie down on your back, arms at your sides. Palms down.
  • Stabilize your core by tightening your mid-section. Lift your hips and lower back off the ground.
  • Maintain that position as you pull your feet in towards your body.
  • Release and repeat.

7. Squats and Reverse Flies (3 x 15 reps) 

  • Face the straps and grip the handles.
  • Keeping your arms straight, press your hips back and bend your knees as you lower to 90 degrees and parallel to the ground. You will feel like you are sitting back into a chair.
  • As you come back up, pull both arms to the side at shoulder height.
  • Focus on keeping arms straight throughout the exercise.

 

 

]]> https://www.thehumantrainer.com/workout-in-the-park-with-the-human-trainer/feed/ 0 Put Spring in your Step! Spring Garden Your Way To Better Health! https://www.thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/ https://www.thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/#respond Tue, 17 Apr 2012 06:00:49 +0000 http://thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/ It’s finally getting warmer, the birds are chirping, the flowers are in bloom. Why not get outdoors and enjoy it?

A great way to take advantage of the joys of spring is gardening. Growing your own fruits and vegetables has so many great benefits, including getting a great workout!

Think about it. Gardening provides endurance, flexibility, and strength. Pushing wheelbarrows, lifting bags of fertilizer, and shoveling all provide resistance training similar to weight lifting. You are working all the major muscle groups and burning calories at the same time! You can also get in a great stretching session from reaching for weeds, bending to plant, and raking.

Gardening for just 30 minutes a day will also help strengthen joints, lower your risk of diabetes, lower blood pressure, cholesterol levels, and slow osteoporosis. If you are new to gardening or have just been hibernating all winter, then pace yourself. You dont want to over do it.

  • Begin with a warm-up like a short walk and some stretching.
  • Vary your tasks to avoid repetitive strain injuries (i.e. raking right-handed 15 times, then left-handed 15 times)
  • When lifting heavy objects remember to lift with your knees- not your back.

OTHER GREAT BENEFITS OF GARDENING ARE:

Relaxation: Gardening is a great way to relax, de-stress, refocus your mind, and get some Vitamin-D. Research on hospital patients has proven that those that we able to go outside for a stroll or had exposure to greenery had quicker healing times and were in better spirits. Studies have shown a link between ADHD and insufficient outdoors time. So plant flowers too! There is nothing like creating your own fresh bouquet to proudly display on your kitchen table.

Kids will eat their veggies! Have your kids help you in the garden or better yet, give them their own little section of the garden to call their own. Theyll have a sense of pride about growing their own food and will want to eat it more. A study published in the Journal of the American Dietetic Association found that preschool children who were mostly served homegrown produce were more than twice as likely to eat five servings of fruits and vegetables a day.

Youll save money on groceries. A healthy plant can provide you with produce all summer long! If you learn to dry, can, preserve or freeze your harvest, youll be able to continue to enjoy your homegrown produce long into the winter months as well!

Fresh food is the best food! How long has the food been sitting on your supermarket shelf? How long did it take to travel from the farm to your table? Its a fact that produce starts to lose its nutrients the moment its picked, so why not pick it yourself and get all the nutrients you can get. Itll taste better and you wont have to worry about contamination that may occur at the farm, manufacturing plant, or transportation process.

You’ll help the Planet Earth.Growing your own food without the aid of pesticides will help reduce unnecessary air and water pollution. Youll also reduce the use of petrol and the resulting pollution that comes with it, from the planes and trucks used to transport fresh produce from all over the world to your local grocery store. Remember that though gardening is a great workout it should be an addition to your workout regime and shouldnt replace it. Like any other form of exercise, you have to be active for at least 30 minutes for there to be any benefit. It may seem overwhelming to grow your own produce, but its actually much simpler than it sounds. All you need is a few square feet of soil or even just a couple of pots on your porch. You can even rent a spot at your local community garden.

 

Many people gain a sense of pride and accomplishment from growing their own food. Its work that directly helps you nourish your family, and maintain your health. So go ahead! Take the step. Go out there and start a garden. You wont regret it. Your wallet, the environment, your body and your family will thank you.

And dont forget to stop and smell the roses. 🙂

Source: Alive Magazine, WebMD, gardening.about.com

]]> https://www.thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/feed/ 0 The Boot Camp Workout: Is it right for you? https://www.thehumantrainer.com/47the-boot-camp-workout-is-it-right-for-you/ https://www.thehumantrainer.com/47the-boot-camp-workout-is-it-right-for-you/#respond Mon, 16 Jan 2012 06:00:36 +0000 http://thehumantrainer.com/47the-boot-camp-workout-is-it-right-for-you/

Fitness Boot Camps are the workout of the moment. These workouts build strength, endurance, and do wonders for weight loss. But if you are planning on joining a class, it pays to know a little more about what you’re signing up for.

Are you up to the challenge of sticking to a workout that is modeled after old-school military training?

 

 

What exactly is a boot camp workout?

A boot camp workout is a type of interval training (i.e. bursts of intense activity alternated with intervals of lighter activity or rest) usually involving a mix of intense strength training and cardio exercises. The cardio portion will most likely include running, hiking, jump rope, or obstacle course challenges. The strength training may involve the use of dumbbells, workout bands, or a bodyweight trainer such as The Human Trainer.

In pretty much all cases, you can expect to do calisthenics: pull-ups, push-ups, lunges and crunches, drills and sprints. Classes can be indoors or outdoors, and usually vary in style depending on the instructor. One boot camp workout might stress military-style drills, while others will focus on martial arts moves. There will also be a stretch portion of the class, which can involve elements of yoga or pilates.

Is a boot camp workout right for you?

Most fitness boot camps are geared towards fit individuals looking for a more intense workout, but there are classes that can be adapted to lower-intense fitness levels. So, before you join ask about the boot camp’s basic structure and  prerequisites to assess if it will be a good fit for you. Skilled instructors can adapt exercises for you, so make sure to let your teacher know if you are have an injury, health issue, or if you are having difficulty with a particular exercise.

Pros of Boot-Camp Classes

The reasons why people love boot camp workouts so much is that it offers a more challenging and varied workout, requires little to no special equipment, and creates a sense of camaraderie among the participants. Plus it delivers! A nonprofit fitness organization that studied boot camp workouts found that the average partaker burns approximately 9.8 calories/minute during a typical boot camp workout, which makes it a good activity if you’re trying to lose weight. In addition, a well-structured boot camp workout schedule can help you meet the recommended physical activity level for healthy adults (75 – 150 minutes of aerobic activity/week and strength training exercises at least twice/week).

Convenience – The instructor plans the routines so the burden of figuring out how to create a well-balanced workout is done for you.

Variety – Because boot camp classes incorporate a wide range of different exercises, you aren’t as likely to become bored with your fitness routine.

Weight Loss — If you’ve got some stubborn pounds you’ve been trying to shed, a boot-camp class may be just what you need.  You’ll burn a high number of calories in a relatively short period of time.

Accountability & Support – If you regularly attend a boot camp class, you’re likely to get to know the other participants. People who will hold you to your workout and cheer you on if you start getting lazy and need a bit of encouragement.

 

Cons of Boot-Camp Classes

High Intensity- Boot camp training can be very intense involving sprints, pushing heavy objects, and lots of jumping. If you have weak joints, injury or health problems this may not be the right routine for you. Because the intensity is so high you may get discouraged and stop going if have a hard time keeping up in the beginning, or get sore muscles.

Less Availability- Boot camp classes are usually on a set schedule that may not work with your schedule.

No Privacy – If you’re the type of person who gets uncomfortable when other people see you sweaty and red-faced, then a boot-camp class probably isn’t right for you.

Rain or Shine – The atmosphere of your boot camp depends mostly on the weather for outdoor boot camps. You will be happy and motivated if the weather is nice but probably not so much if it’s raining, cold or cloudy. The advantage to having it inside is that the atmosphere is constant and you don’t have to worry about what the weather will be. But indoor classes are a lot more limited as you can’t do things like hiking, etc.

 

Boot camp may not be for everyone. But if you’re looking for a high-energy workout that offers diversity in exercise and location options, boot camp may be just what you need.

Log into Astone Fitness for our next blog, where we’ll have a At-Home Boot Camp Workout you can do on your own!

 

Source: Mayo Clinic

 

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