Fitness

 

Homemade Resistance Band Handle

The one hand band handle that you see in the video is made from 3/4 inch pipe. The parts list and instructions are quite simple.

• Two 5 1/2 inch pipe nipples
• Two 1 1/2 inch pipe nipples
• Three 90 degree connectors

The ends of each pipe nipple are threaded so each piece screws into the next. A close up picture can be seen here. You’ll see how I also wrapped the pipe in tape to provide a smooth finish (optional).

This handle has served me well for many years. It is ideal for single arm exercises such as rows, curls, overhead presses, etc. I find it particularly useful when working against a strong band or multiple bands. I can focus on performing the exercise without being distracted by trying to fit wide or multiple bands into my hand.

Hide and Seek

With no equipment required, this outdoor family game can be easily played in a backyard or expanded to include a larger footprint with the addition of a “home base.” The home base is a place where players can’t be tagged out – if only they can make it back there. Not only does it add an increased level of difficulty to have a home base, but it also allows for sprints and chases that will help get your heart rate up. Using a timer can also quicken the pace.

Getting out for a daily walk in the neighborhood is a great way to get moving. You can increase the physical fitness aspect of the walk by adding interval sprints with the challenge of “first one to the _____ wins.” Use role play to get younger kids interested in sprints, chasing each other with something like dragon vs. princess. For digitally inclined kids, games like geocaching or Pokémon Go are great w

ays to motivate everyone to walk.

What to expect from a Reformer Pilates Class
Reformer Pilates classes cover a wide range of exercises. During your 45-minute class, you'll find yourself in many positions, like laying down, sitting and standing on the Reformer machine, to pushing the foot bar and pulling the straps. In a Genesis Health + Fitness Reformer Pilates class props, like dumbbells and a Pilates ring are also used to elevate your workout.

Each exercise is performed as a slow, controlled movement, that utilises the entire body to improve your muscle tone, strength and posture.

Smaller muscle groups are also isolated, and deep core stabiliser muscles are recruited. Your body will be working smarter, not harder, to help you get the most from your class.

Reformer Pilates is an ideal workout for anybody. It’s low impact movements and customisable springs make it the perfect place to start your exercise journey or to complement and energise your existing training routine.

No chest workout has a longer track record of building huge stronger pecs than one involving heavy barbell flat-bench and incline presses. That’s why Air Force Security Forces member Logan Carpenter calls his routine the “Chest Destruction.” workout

Don’t take that name too literally. What he means is, you’ll be (more or less) de-constructing the muscle fibers in your chest, and then building them back up through proper nutrition and adequate rest. “This primal routine will surely test your ‘why,’” says Carpenter. “So buckle in, grind, and reap the rewards!”

Featured Trainer: Logan Carpenter is currently stationed in Grand Forks, ND, serving as an Active Duty Air Force Security Forces member and acting unit trainer. While balancing the life of being a father, accomplished powerlifter, and Active Duty service member, Logan is also an ambassador for Bravo Sierra, Bare Performance Nutrition, and the Get Better Today Brand.

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Equipment Needed: Incline bench and bench press station with barbell; dumbbells.

Time Commitment: Around 45 minutes

Workout Overview: Whereas a traditional “big chest” workout would start with flat-bench presses, this one kicks off with inclines, since most people are less developed in the upper pecs than the middle portions.

You’ll be doing seven (yes, 7) total sets of incline barbell presses, but three of those are warmups. Your heaviest set is 4 reps, followed by three challenging sets of 7 reps. After inclines, you’ll move to bench press and do a heavy 5 sets of 5 reps.

After the barbell work, you’ll knock out two compound set pairings (3 sets per) – incline dumbbell flyes and push-ups, and close-grip dumbbell presses and diamond push-ups.

To people who haven’t ever cycled in a group before, the classes might seem intimidating, but that’s far from the case. At World Gym, cycling represents a community. Our GroupX classes are high-energy, exciting, and loads of fun. You’ll work hard and you’ll work up a sweat, but you’ll be doing so in the company of people who have the same interests as you and a certified coach who has your best interest at heart. 

You don’t need any experience to start cycling — your GroupX coach will help you get situated on the bike and teach you the basics. You don’t even need to know how to ride a real bike to use a stationary bike, because our Precor stationary bikes help keep you stable throughout the entire ride. 

After that? Nothing. Go home, pound a protein shake, and rest up.

Meadows had a passion for bodybuilding going back to his early teenage years. His journey to pro status as a competitor wasn’t without adversity. In 2005, he was diagnosed with a rare disease called Idiopathic Myointimal Hyperplasia of the Mesenteric Veins.  It would result in the removal of his colon. He eventually continued competing and turned pro at the 2015 NPC Team Universe. The Mountain Dog competed in the 212 division primarily until 2017 when he focused on coaching and training other athletes. He had worked with many competitors across a variety of divisions over the years including 212 Olympia Champion Shaun Clarida and Ms. Fitness Olympia Missy Truscott.

In the gym, he also is credited with inventing the Meadows Row, a one-arm row movement with a barbell inside of a landmine attachment. His reach also expanded into the supplement industry as the founder of Granite Supplements. Outside of bodybuilding, he had also started coaching and working with athletes in pro football such as Boston Scott of the Philadelphia Eagles.