Plea Squats
Stand holding one weight, cupped between your fingers
with both hands. Feet should be set wide apart. Slowly
lower body until the weight almost brushes the floor or
until your hips are at your knee level. Keep your back
tall and slowly return to the start position and repeat.
*Great for total thigh as well as inner and your backside*
Stand holding one weight, cupped between your fingers
with both hands. Feet should be set wide apart. Slowly
lower body until the weight almost brushes the floor or
until your hips are at your knee level. Keep your back
tall and slowly return to the start position and repeat.
*Great for total thigh as well as inner and your backside*
Step Down Squats with Side Leg Lifts
Stand on the end of a step. Hold your weight the
same as the first exercise. Step gently off the
side to a deep squat and as you come back up,
slowly lift the leg up to the side and repeat. Do all
reps on that leg before beginning the other.
*Great for total thigh as well as backside and hips*
Stand on the end of a step. Hold your weight the
same as the first exercise. Step gently off the
side to a deep squat and as you come back up,
slowly lift the leg up to the side and repeat. Do all
reps on that leg before beginning the other.
*Great for total thigh as well as backside and hips*
Bent Leg Hamstring Dead Lifts
Holding a moderate set of weights. Stand with feet close
together. Keeping your knees softly bent, slowly lower your
upper body forward, keeping a "flat back". Lower your upper
body until you feel a gentle stretch in the back of your thighs.
Hold there for about 3 seconds and SLOWLY return to a
standing positions and repeat.*Great for shaping the back of
your legs as well as brining up the rear*
Holding a moderate set of weights. Stand with feet close
together. Keeping your knees softly bent, slowly lower your
upper body forward, keeping a "flat back". Lower your upper
body until you feel a gentle stretch in the back of your thighs.
Hold there for about 3 seconds and SLOWLY return to a
standing positions and repeat.*Great for shaping the back of
your legs as well as brining up the rear*
Candace's Lower Body Exercises:
Lunges Up Onto Step
Holding a set of weight, stand on top of a
step. Take your right leg off the step as you
slowly reach behind you to the floor into a
lunge. Slowly return to the top of the step
and repeat. Finish all reps with that leg
before starting again with your left leg.
*Great for the whole leg and for seriously
bumping up the booty*
Holding a set of weight, stand on top of a
step. Take your right leg off the step as you
slowly reach behind you to the floor into a
lunge. Slowly return to the top of the step
and repeat. Finish all reps with that leg
before starting again with your left leg.
*Great for the whole leg and for seriously
bumping up the booty*
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| STADIUM TREK |
| COMING SOON CANDACE'S 2010 STADIUM TREK TRAINING GUIDE |
| Last year’s Stadium Trek had to be my favorite athletic charity event ever!! Once again, FIT IS IT has agreed to build a TEAM, do the pre-race warm up, and provide a kick butt training guide to get you READY TO TREK!! |
| WANT TO JOIN OUR TEAM? Use our Contact Us Page and let us know! Walk, Run or Hop...COME JOIN US! |
#1
#4
#3
#2
Abdominal Curls
Oblique Rotation Curl
| SO ....ARE YOU UP FOR THE CHALLANGE? Keep watch, the guide will be up before you know it! I hope to see you there this year, YOU WON'T WANT TO MISS IT ! POWER ON, COACH CANDACE |
Candace's Upper Body Exercises:
Bicep/Shoulder Press Combo
twist the weights so that your palms are facing away from
over head until your arms are extended and your elbows
you at the tops of your shoulders. Slowly raise your hands
over head until your arms are extended and your elbows of
are “softly straight”. Slowly lower weights back down to top
your body and lower to finish the bicep curl and repeat.
of shoulders, twist them back until your palms are facing
your body and lower to finish the bicep curl and repeat.
*Shapes are biceps and shoulders and core*
twist the weights so that your palms are facing away from
over head until your arms are extended and your elbows
you at the tops of your shoulders. Slowly raise your hands
over head until your arms are extended and your elbows of
are “softly straight”. Slowly lower weights back down to top
your body and lower to finish the bicep curl and repeat.
of shoulders, twist them back until your palms are facing
your body and lower to finish the bicep curl and repeat.
*Shapes are biceps and shoulders and core*
#1
Up Right Rows
Take free weights and starting at hips, raise them with elbows
above your hands, as shown, and do a little squeeze of your
shoulder blades if possible.SLOWLY lower to start and repeat.
Trains your upper Trapezius (back) and Deltoids (shoulders).
Take free weights and starting at hips, raise them with elbows
above your hands, as shown, and do a little squeeze of your
shoulder blades if possible.SLOWLY lower to start and repeat.
Trains your upper Trapezius (back) and Deltoids (shoulders).
#2
#3
Back is over but spine is straight. Using your BACK,
pull your arm up as shown until your elbow is as high
as you can lift without rotating your body up from the
side. Squeeze your back and slowly lower to start and
repeat. (Like starting an old fashioned cord pull lawn
mower.) Trains the muscles of your middle back and
residual biceps and back of shoulders.
pull your arm up as shown until your elbow is as high
as you can lift without rotating your body up from the
side. Squeeze your back and slowly lower to start and
repeat. (Like starting an old fashioned cord pull lawn
mower.) Trains the muscles of your middle back and
residual biceps and back of shoulders.
