[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 Ripcords – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Fri, 31 Mar 2017 17:41:07 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Resistance Band Workout to Help Strengthen your Knees https://www.thehumantrainer.com/resistance-band-workout-to-help-strengthen-your-knees/ Tue, 14 Feb 2017 18:18:41 +0000 https://www.thehumantrainer.com/?p=12478 Got knee pain? If you have been checked out by a doctor and don’t have an actual injury the culprit could be weak leg muscles. Try these resistance band exercises to strengthen those legs and kick that knee pain out the door!

*Attach Band around the ankle firmly and keep on for all exercises. Use a Ripcord or Legcord. *

1) Side to Side Lateral Steps (10 wide steps per side)

side to side lateral step

 

 

 

 

 

 

 

 

2) Forward Alternating Lunge (10 per side)

resistance-band-forward-lunge

 

 

 

 

 

 

 

 

 

3) Standing 1 Leg Frontal Raise (10 per side)

frontal leg raise

 

 

 

 

 

 

 

4) Standing 1 Leg Side Raise (10 per side)

side raise

 

 

 

 

 

 

 

 

 

 

 

5) Jumping Squat Jacks (40 Reps)

Jump-Squat-Jacks-1

 

 

 

 

 

6) Stepping Side Sumo Squat (10 per side)

lateral-shuffle-wband

 

 

 

 

 

 

 

 

7) Lying down on side 1 Leg Side Raise (10 per side)

band-side-leg-raise-b-male

 

 

 

 

 

8) Lying on back, two leg lateral side abduction (10 per side)

side leg abduction

 

 

 

 

 

 

 

 

9) Lying on back Hip Bridge (20 reps ) – Have band or Legcord tight around the top of knees for external resistance

hip bridge

 

 

 

 

 

 

 

 

For more info on resistance bands and other great exercises check out this article

]]> What we can Learn from our Olympic Heroes https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/#respond Mon, 08 Aug 2016 07:00:53 +0000 http://thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ *Article reposted from August 2012

Another Olympic Games has started, and as I watch the events I cannot help but be left inspired and in awe over these amazing athletes. To watch people who train hours on end 365 days a year, rain or shine, through injuries, setbacks, and defeat all for the chance at a gold metal that can be lost by being a fraction of a second off All I can say is WOW!

Olympics athletes truly show us a glimpse into what the human body is really capable of, and while this degree of dedication isnt necessary for most people, we can still learn from these athletes and apply some of their ways to our workouts and other aspects of our lives.

Do What you Love. A key reason why Olympic athletes are able to get up day after day before the sun rises to train is because they like the sport theyre in. Finding an activity that is enjoyable is key to being able to stick to your training on a long-term basis. Most people automatically think that getting fit means hitting the gym, but if you dread stepping foot into the building chances are youll stop going sooner or later. Take up karate, or a dance class, go hiking or swimming! If you love strength training but rather be outdoors, invest is some equipment like a suspension gym or Ripcords. Do what brings you joy.

Climb your Way Up. It is easy to forget while watching what to us may seem like super-humans that Olympians took years of training to get to the level that they are. Even Olympians have bad days, and no on can be their best all the time. Athletes do not become champions over night, and neither will you. Many Olympians say that a key to their continuing dedication is the day-to-day victories and focusing on their strengths rather than their shortcomings. They are not going through their days trying to be the best, they are just trying to be better then they were the day before.

This is a HUGE key to success. Trying to hit a huge goal and stick to a rigid diet and exercise regime may seem overwhelming. Try taking baby steps and build your way up. If youre just starting out and managed to do a 15-minute workout and skipped dessert enjoy that victory. Dont be mad that you werent able to do the hour workout you planned. 15 minutes is better then the nothing you did last week. Try making it 20 minutes tomorrow, and keeping going.? As long as you keep going, you will reach your goal!

Get a Trainer or Take a Class. Another thing that was a huge realization while watching the Olympics is that these athletes, who are considered the best in the world, still have a coach to guide them. Coaches, trainers or class leaders are a huge help when it comes to setting new goals, motivating you to stick with them and preventing injury along the way by ensuring that you have the right form in your exercises. Its also never a negative thing to have someone cheering you on through all of your accomplishments.

Join a Team. Olympic swimmer Michael Phelps credited his teammates, saying he couldnt have done it without them when he won 8 gold metals in 2008. Olympians are rarely going at it alone, and the people cheering them on have an enormous impact on their ability to stick with their goals. So join a sports team or simply get a friend to be your workout buddy. Youll push yourself harder because youll have someone to motivate you and you won’t want to let them down.

Mix it Up.?Even Olympians can get in an exercise rut, and many of them exercise outside of their sports in order to shake things up. USA Olympic team boxer, Jose Ramirez incorporated using The Human Trainer in order to improve his balance and core. Swimmers do resistance stretching, runners swim, soccer players improve footwork and agility with ballet and yoga. Mixing up your workouts will help you have a well-balanced muscle structure and help to prevent plateaus. Include cardio, strength and resistance exercises, and stretching into your workouts.

Visualize and Stay Positive.?Many Olympians claim that their warm-up before competing is visualizing the game. They imagine and see every victory, possible defeat, and weather patterns ? If they imagine they can get through each obstacle, chances are they will. This is a great tool for workouts and every other aspect of life. If you believe you are capable of getting through things you will.

Stay Strong.?Eating right and getting rest are just as necessary to an Olympian as working out. If athletes don’t fuel their bodies properly, they don’t have the energy and stamina to perform. Make sure to eat a balanced diet of protein and healthy carbs (fruits and vegetables) Stay away from sugar!

Most Olympic coaches require downtime. It is detrimental to staying focused, allowing the body to heal and recover, and preventing burnout. Many Olympians meditate as a way of relaxing. Remember that though Olympians are among some of the fittest in the world many of them cannot put up with the riggers of constant hardcore training forever. Injury and bodily wear-and-tear eventually catch up with them. Unless you are training for a specific event the average person should take a rest day every second or third day.

 

The inspiration that the Olympics causes usually results in an influx of new signups with trainers and gyms around the world. But dont let that newfound excitement to improve yourself die away until the next Olympics. The key thing to learn from our Olympic heroes is not to give up. Keep striving toward your goal, dont let setbacks stop you, and you cannot fail!

Onemedical.com, Dr. Robert Hopper

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/feed/ 0 The Ultimate Resistance Band Workout – 10 Minutes to Fitness! https://www.thehumantrainer.com/resistance-band-workout/ https://www.thehumantrainer.com/resistance-band-workout/#respond Tue, 15 Dec 2015 15:15:23 +0000 http://thehumantrainer.com/?p=10701
With the holiday hustle and bustle, it can be hard to maintain our regular workout routine ?but don’t despair. Keep your Pre-Holiday form with our fast and simple resistance band workout- grab your band and let’s GO! In less than 10 minutes, we’ll have you ready to hit the mall or the party circuit, and feeling GREAT that you didn’t miss your workout!
Buy your Ripcords Resistance Bands Here! button

Warmup (2 minutes)

x30 seconds Running on The Spot
x30 seconds Side to Side Skater
x30 seconds Jump Rope
x30 seconds Burpees

Workout

x10 – Overhead Press (Shoulders)

Rip Press

x10 – Upright Rows (Back)
Rip Row
x10 – Bicep Curls (Biceps)
Rip Bicep
x10 – Tricep Extensions?(Triceps)
Rip Tricep
x10 – Lateral Raises(Shoulders)
Rip lat raise
x10 – Band One Arm Rows (Back)
Rip 1 arm Row
x10 – Band Split Squat & Shoulder Press (Legs & Shoulders)
Rip Split Squat
x10 – Jockey Row (Squat & Row Simultaneously) (Legs & Back)
Regular Rip Squat
Rip Row

StretchBuddy Cool Down (3 minutes)

Buy your StretchBuddy Strap Here: button

x30 sec – Standing Right Leg Quadriceps Stretch.?x30 sec – Standing Left Leg Quadriceps Stretch
Buddy quad
x30 sec Hamstring Stretch
Buddy Hamstring
x15 sec – Right Arm Overhead Triceps Stretch
x15 sec – Left Arm Overhead Triceps Stretch
x15 sec – Right Arm Forearm Stretch
x15 sec – Left Arm Forearm Stretch
CLICK HERE for more great Ripcords Exercises

]]> https://www.thehumantrainer.com/resistance-band-workout/feed/ 0 20-Minute Superset Workout https://www.thehumantrainer.com/20-minute-superset-workout/ https://www.thehumantrainer.com/20-minute-superset-workout/#respond Sat, 05 Sep 2015 18:00:36 +0000 http://thehumantrainer.com/20-minute-superset-workout/

It’s quick. It’s cardio. It’s complete toning, head to toe. The only thing this workout isn’t: tough on joints. “High intensity doesn’t have to mean high impact,” says celeb trainer Brett Hoebel, who took this calorie-blasting routine from his new how-to book, The 20-Minute Body. Perform the exercises in pairs, aka supersets: Do the first two moves back to back, then rest a minute. Repeat the superset once more (breather included), then go on to the next pair. Get hold of a resistance band or tube—such as RIPCORDS—then start the clock.

 

Superset 1: Thruster

Targets shoulders, abs, butt, legs

 

Stand with feet shoulder-width apart on center of resistance band, holding a handle in each hand; bend elbows by sides, bringing hands in front of shoulders, palms facing forward.

Squat, then quickly stand, pressing arms overhead. Lower arms to start position and repeat. Continue for 1 minute.

 

MAKE IT EASIER: Perform move without band, or do not press band overhead.

 

Superset 1: Spider-Man Push-Up

Targets shoulders, chest, abs, obliques, butt

 

Start on floor in plank position, balancing on hands and toes, body forming a straight line.

Bend elbows to lower torso toward floor as you bend left knee out to side.

Press up and return to plank. Repeat, this time bending right knee out to side.

Continue for 1 minute, alternating sides.

 

MAKE IT EASIER: Do modified push-up on knees.

 

Superset 2: Single-Leg Dead Lift

Targets butt, hamstrings

 

Stand with right foot on shortened band (crisscross band on floor and stand on intersection), holding a handle in each hand, arms by sides with palms facing each other; lift left leg behind you.

Hinge forward from hips, lifting left leg, until body is parallel to floor.

Squeeze glutes and hamstrings to return to start, straightening up as you lower left leg. Continue for 30 seconds. Switch sides and repeat.

 

MAKE IT EASIER: Perform move without band.

 

Superset 2: Crossover Jack

Targets shoulders, arms, legs

 

Stand with feet wider than shoulder width, arms extended out to sides, palms down.

Quickly jump feet in, crossing left foot in front of right, as you cross extended arms in front of you, left forearm over right.

Return to start and repeat, this time crossing right over left. Continue, alternating quickly, for 1 minute.

 

MAKE IT EASIER: Do regular jumping jacks.

 

Superset 3: Tripod Plank

Targets chest, abs, butt

 

Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line.

Lift left foot and hold plank for 30 seconds.

Switch legs and hold plank for 30 seconds.

 

MAKE IT EASIER: Keep both feet on floor.

 

Superset 3: Cobra T

Targets shoulders, back, butt, hamstrings

 

Lie facedown on floor with elbows bent by sides, palms on floor near shoulders.

Squeeze thighs, lifting feet slightly off floor with toes pointed, and raise arms and chest.

Draw shoulder blades down your back while forming a goalpost with bent arms (upper arms out to sides at shoulder level). Hold lifted position for 1 minute.

 

 

 

Article by Fitness Magazine

]]> https://www.thehumantrainer.com/20-minute-superset-workout/feed/ 0 The Valentine’s Day Sale is Coming https://www.thehumantrainer.com/valentine-sale/ https://www.thehumantrainer.com/valentine-sale/#respond Fri, 06 Feb 2015 08:00:00 +0000 http://thehumantrainer.com/valentine-sale/

canstockphoto3891604

Mark your Calendars!

The Astone Fitness Valentine’s Day Sale

is right around the corner

 

Saturday Feb 14th

ONE DAY ONLY

 

20% OFF the ENTIRE STORE!

Coupon Code: LOVE

 

canstockphoto3891604

]]> https://www.thehumantrainer.com/valentine-sale/feed/ 0 PRESS RELEASE https://www.thehumantrainer.com/julie-rogers/ https://www.thehumantrainer.com/julie-rogers/#respond Tue, 03 Feb 2015 08:00:00 +0000 http://thehumantrainer.com/julie-rogers/

 

FOR IMMEDIATE RELEASE

 

Astone Fitness and The Human Trainer Announce

Appointment of Director of Sales,

Marketing and Business Development
 

Vancouver, BC (February 3rd, 2015) – Astone Fitness, a Vancouver based manufacturer of portable fitness equipment solutions for fitness consumers and commercial environments around the globe, is pleased to announce the appointment of Julie Rogers, as Director of Sales, Marketing and Business Development.  Working directly with President and CEO, Darren Shane, Ms. Rogers will be responsible for brand strategy and development and developing key new global markets and partners.

“It’s a very exciting time for Astone Fitness with Julie Rogers joining our team as Director of Sales, Marketing and Business Development. Julie brings a great deal of experience in our industry and we look forward to her bringing the same passion for business excellence and strategic business development to grow and take Astone to a new global level” says founder and President, Darren Shane.  

Julie will be focused on building current global and domestic customer relationships, the expansion of the Astone functional training product line to new global markets, updated branding and marketing strategies, and the development and launch of several new programs and platforms which will compliment and support Astone’s core functional training products.

“I am very excited about the future growth opportunities for Astone Fitness and the Human Trainer and to be part of their new management team.  To work with a local company founded on integrity and passion for their product and business platform, is truly an honour. My main focus will be brand alignment and marketing strategy, strategic growth and improved company profitability, and the introduction of our core products to new markets and sales channels on a global level” says Ms. Rogers.  

Julie comes with over 25 years experience in the fitness industry, and was a founding partner and VP of Finance &  Product, Sales and Marketing  at Twist Sport Conditioning, an industry leader in sport performance training programs, products, and services via its franchised conditioning centres for over 13 years. Her specialty in product sales, marketing, manufacturing and supply chain, and short and long term growth and profitability analysis and strategy, are perfectly aligned with the future directions of Astone Fitness. 
 

About Astone Fitness 
                                                                     
In 2004, Darren Shane, an International Fitness Trainer and Athlete, founded Astone Fitness with a friend, and entered the portable fitness equipment market via a North America wide infomercial success story featuring flagship product, Ripcords® Resistance Bands. Ripcords® quickly became the industry leader in the resistance bands category, in B2B and B2C business.  In keeping with  their motto at the time “if it doesn’t fit in your car, we don’t sell it”, Astone Fitness added complimentary products including the Stretch Buddy®, Complete Chin-Up®, and the expansion of the Circuit7® line of efficient workout DVDs. 2010 brought the global release of The Human Trainer®, a body weight suspension training device to the market, amongst heavy competition.  With the combination of high product quality, innovative, patented design and advanced functionality, the Human Trainer® is now widely recognized as the leading functional fitness product on the market today. It has been featured in a variety of fitness publications, is used by multiple major league sports organizations and is carried around the world by our international distribution partners.

]]> https://www.thehumantrainer.com/julie-rogers/feed/ 0 Cyber Monday Specials https://www.thehumantrainer.com/cyber-monday-specials/ https://www.thehumantrainer.com/cyber-monday-specials/#respond Sun, 30 Nov 2014 08:00:00 +0000 http://thehumantrainer.com/cyber-monday-specials/

Why waste your time in annoying, crowded malls when you can shop at home in your PJ’s.

Take advantage of our

Cyber Monday Sale!

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Coupon Code: CYBER14

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]]> https://www.thehumantrainer.com/cyber-monday-specials/feed/ 0 Ripcords Hotel Room Workout https://www.thehumantrainer.com/ripcords-hotel-room-workout/ https://www.thehumantrainer.com/ripcords-hotel-room-workout/#respond Thu, 13 Mar 2014 07:00:00 +0000 http://thehumantrainer.com/ripcords-hotel-room-workout/

For all the fitness lovers out there Spring Break and it’s many temptations are a threat to the bodies we’ve worked so hard for. I mean let’s face it, vacation time isn’t exactly motivating us to stick with exercise. Most hotel gyms have minimal or broken equipment and feel like you’re working out in a shoebox; and once you lay in the sun with a Pina Colada in hand who has exercise on their mind, right? 
 
Don’t let your vacation get you off track. Bring your gym with you! That’s right, you heard me! At Astone Fitness we specialize in equipment that gives you a full body workout, can easily be packed in a suitcase, and be used in even the smallest of hotel rooms.
Here is an example of a quickie Ripcords workout. All you need is your hotel room door, Ripcords resistance bands, and the Ripcords Advanced Door Anchor.
 
Warm Up:
High knee jog in place: 2 sets of 30 secs.

 

RIPCORDS WORKOUT

Using Ripcords with the Advanced Door Anchors allows the user to be able to unlock so many new exercises including training the chest, back, triceps and core. Users can put the door anchor at the bottom, middle, top, or at any height on the door to mimic sport specific movements, perform crunches, and do compound movements (ex: squat and row, lunge and fly, etc.)

Do 3 sets of 15 reps for each exercise.
 
** Limit rest in between exercise to get a cardio workout as well as a muscle workout at the same time.
 

Arms:

Band Alternating Bicep Curl: (Mid Door Height) Facing the door, hold handles with palms facing up at waist height, bring the right hand up to the shoulder while flexing the bicep. Return to start position and repeat with left hand. Continue alternating for 15 reps on each side. 
 
Triceps Press Downs: (Top Door Height) Facing the door, hold handles with palms facing down at chest level. Bring hands down and back so arms are fully extended, slightly behind you, at your sides. Repeat.
 
Triceps Overhead Press: (Low Door Height) Face away from the door. Hold handles, palms up with arms bent back at a 90 degree angle overhead. Straighten both arms up overhead. Repeat.
 

Back:

Straight Arm Pulldown: (Top Door Height) Facing the door, hold both handles with arms straight out at eye level, palms facing down. Maintaining straight arms, bring hands down to your sides. Repeat.
 
Two Arm Alternating Grip Row: (Mid Door Height) Facing the door with arms straight out at shoulder height, palms facing down. Turning your right hand so palm faces inward, bring your hand in towards your chest. Return to start position and repeat with left arm. Do 15 on each side.
 
Reverse Flies: (Mid Door Height) Facing the door, hold handles with arms straight out in front of you at shoulder height. Keeping elbows at shoulder height, bring arms back to the sides, squeezing the shoulder blades. Return to start. Repeat.
 

Legs: 

Jockey Row: (Low Door Height): Squat and row combo. Stand with feet hip distance apart. Holding handles, palms facing each other. Arms straight down in front of you. Squat down while simultaneously bringing your hands up towards your arm pits, bringing your elbows back. Return to start and repeat. 
 
Squat: (No door, standing on center of band) Standing hip distance apart at the center of the band, hold handles at the shoulders, palms facing towards the body. Squat and return to start position. Repeat.
 
Split Squat: (No door, standing on band with one foot. Alternate) Stand with your right foot on the center of the bandand your left leg behind in a stationary lunge. With elbows in front of you, at shoulder height, bring handles up by your ears. Bend your front leg so that back leg bends and knee almost touches the floor. Slightly come up, so left knee comes off the floor but knees are still bent.  Repeat for 15 reps and switch legs.
 

Core:

Torso Twist: (Mid Height) Turn so that your right side is facing the door. Stand hip distance apart. Hold both handles with both hands at shoulder height on your right side. Twist your torso without turning the hips. Keeping your arms straight bring your hands across your body so they end at your left side. Repeat 15 times and switch sides.
 
Wood Chop: (Top Height) Turn so that your right side is facing the door. Stand hip distance apart. Hold both handles with both hands, above your head on you right side. Keeping your arms straight, twist your torso and turn hips, bring your hands diagonally across your body so they end by your left hip. Repeat 15 times and switch sides.
 
Lying Down Crunch: (Low Height = holding band above head) Lie on your back with your knees bent and feet on the floor. Holding both handles in both hands above your head, come up for a crunch. Return to start position without coming all the way back down to keep the core engaged. Repeat.
 

Chest:

Decline Chest Flies: (Top Height = hands pull to waist) Facing away from the door, take a handle in each hand in front of you, slightly above head level. Bring both hands down to waist level. Return to start position. Repeat.
 
Incline Chest Flies: (Low Height = hands pull to shoulders) Facing away from the door, stand with your right leg forward and slightly bent so that you are in a light lunge. Holding the handles with your arms open at the sides of our legs, and elbows slightly bent, bring up and towards each other at shoulder height. Return to start and repeat.
 
Chest Press: (Mid Height) Facing away from the door, stand with your right leg forward and slightly bent so that you are in a light lunge. With elbows lifted behind you, and shoulders pulled back hold handles at your shoulders. Bring arms straight out in front of you at shoulder height. Return to start and repeat.
 

Shoulders:

Standing on Band Overhead Press: Stand with both feet at the center of the band, hip distance apart. Hold a handle in each hand at the shoulders, elbows up at your sides, palms facing away from the body. Raise arms overhead until arms are full extended, make sure to keep your shoulders down. Return to start and repeat.
 
Standing on Band Shoulder Raises: Stand at the center of the band, hip distance apart. Hold a handle in each hand, arms down at your sides, palms facing towards the legs. Keeping arms straight, bring hands straight up in front of you to shoulder height. Return to start and repeat.
 
 
Remember, just because you are on vacation doesn’t mean you should get off track with your workouts. Just 7 minutes a day will go along way to keeping your body strong and your weight on track.
 
Come back next Thursday for THE HUMAN TRAINER HOTEL ROOM WORKOUT
 
Happy Spring Break!
 
 
Till the end of March enjoy 10% Off the entire store with Coupon Code: SPRINGBREAK
 
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]]> https://www.thehumantrainer.com/ripcords-hotel-room-workout/feed/ 0 Happy New Year Sale! Sale! Sale! https://www.thehumantrainer.com/happy-new-year-sale-sale-sale/ https://www.thehumantrainer.com/happy-new-year-sale-sale-sale/#respond Wed, 01 Jan 2014 08:00:00 +0000 http://thehumantrainer.com/happy-new-year-sale-sale-sale/

Start the New Year off right with a sexy, toned body!

Get 10% OFF

on ALL fitness equipment at Astone Fitness for the WHOLE month of January.

Just use coupon code HAPPYNEWYEAR at Checkout.

 

Have a Wonderful 2014!

Shop NOW

]]> https://www.thehumantrainer.com/happy-new-year-sale-sale-sale/feed/ 0 Never wonder what to do next again! – New Human Trainer and Ripcords Exercise Posters https://www.thehumantrainer.com/posters/ https://www.thehumantrainer.com/posters/#respond Thu, 10 Jan 2013 21:25:56 +0000 http://thehumantrainer.com/posters/

Working out with your Human Trainer or Ripcords resistance bands and wishing you had easy access to some fun new exercise ideas?

Your wish is our Command!

Astone Fitness has just added Ripcords and Human Trainer exercise posters to our product lineup. 

The Ripcords poster features 36 exercises and The Human Trainer poster features 40 exercises.

Clear images that are divided into each muscle group make it easy to focus on your targeted area. Mix and match exercises for countless full body workout variations. All exercises can be motified for any fitness level.

Now slap that sucka to your wall and get to work!

CLICK HERE for The Human Trainer Poster 

CLICK HERE for the Ripcords Poster

 

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