Author Archives: Julie Dean

Why it pays to be inefficient and the mentality of the uncommitted

Today we are talking about Why it pays to be inefficient and the mentality of the uncommitted. Why it pays to be inefficient and the mentality of the uncommitted So, as you may know, I’m a fitness instructor on land and in the water.  I’m also a personal trainer.  I teach at a local health…

Continue Reading →

Plank Row Side Plank Straight Arm Raise

This post is on how to do Plank Row Side Plank Straight Arm Raise. Plank Row Side Plank Straight Arm Raise Start in perfect plank, right hand on a dumbbell and left hand on the floor. “row” the dumbbell up to your chest.  Make sure you keep your elbow close to the body and squeeze your…

Continue Reading →

Wide Feet Jump Backs

This post is on how to do Wide Feet Jump Backs. Wide Feet Jump Backs Begin in a crouched position with your feet on the outside of your hands. How far up your feet go depends upon your flexibility.  Get them as close to being next to your hands as possible. Wide Feet Jump Backs Jump…

Continue Reading →

Alternating Power Lunges

This post is on how to do Alternating Power Lunges. Alternating Power Lunges Begin in a lunge position, right leg forward, left leg back and straight. Make sure your front knee is over the ankle and that it NEVER goes over the front toe (protect your knees). Inhale and pull your navel into your spine. Alternating…

Continue Reading →

Up and Overs

This post is how to do the exercise Up and Overs. Up and Overs Begin in a pike position with your feet in alignment with the center of your chest. Inhale, pull your navel into your spine. Exhale, using the power of your core, to kick both legs up and over (keeping knees bent) and land…

Continue Reading →

Switch Jumps 180 Degrees with three hops

This post is on how to do Switch Jumps 180 Degrees with three hops. Switch Jumps 180 Degrees with three hops Begin in half-squat position with hands up. Very important to keep your navel pulled into your spine at all times.  (The power for the turn comes from your core.)  Perform three quick, low hops. From…

Continue Reading →

Plank with opposite arm leg lifts

This post is on Plank with opposite arm leg lifts (light dumbbell for progression). Plank with opposite arm leg lifts Start in perfect plank position with your right hand on a light dumbbell.  (Note: do this first w/o a dumbbell to ensure proper form.  Only when you can do this properly w/o a dumbbell will you…

Continue Reading →

Push-ups to Alternating side planks

This post is on how to do Push-ups to Alternating side planks. Push-ups to Alternating side planks Start in perfect plank position, feet shoulder width apart, hands directly under the shoulders, navel pulled into the spine and breath in through the nose and out through the mouth. Remember upon the exhale to close the ribs and…

Continue Reading →

Plie prisoner squats

This post is on how to do Plie prisoner squats. Plie prisoner squats Put your hands behind your head and pull the elbows back. Keep them back the entire time to effectively work your upper back muscles. Point your toes out in a plié position and squat. Make sure your knees do not go over your…

Continue Reading →

How to do Military Crawls

This post is on How to do Military Crawls. How to do Military Crawls Begin in perfect plank position, lower yourself down onto your right elbow, then lower yourself down onto your left elbow. How to do Military Crawls You are now in a low plank. push up with your right hand, then push up with…

Continue Reading →

Page 1 of 3