Fitness Authors’ Favorite Exercises Part Two

Three More Exercises Fitness Experts Love Best

Last Friday we brought you the exercises fitness authors chose as their all-time favorites, and showed you how to do each one. When I was putting the post together, I realized it was way too much for just one post. Better to keep it short, so you can spend less time reading and more time exercising (the horror! May those words never be repeated!). So now I’m back with three more exercises chosen by fitness authors.

Door Frame Pull-up Workout cover

Door Frame Pull-Up Bar Workouts: Full Body Strength Training for Arms, Chest, Shoulders, Back, Core, Glutes and Legs

Ryan George has been involved in the fitness industry since 2001. He is certified by the National Strength and Conditioning Association (NSCA), the National Academy of Sports Medicine ((NASM) and the International Sports Sciences Association (ISSA).  In 2005 he left one of the most popular health clubs in the US to found his own company, My Home Trainer. His company specializes in personal training wherein the trainer travels to the client.

Learn more about Ryan George.

Ryan George on his favorite exercise, the Plank with Arm Extension: “The best core exercises are the ones which require you to stabilize your trunk with dynamic movement. In that way, walking planks are a great core exercise. While traditional planks can be great for the core, walking planks have the added benefit of forcing you to stay stable while there is a shift in your center of gravity. Additionally, the arm extension is a great way to strengthen your core.”

Exercise: PLANK WITH AN ARM EXTENSION

Lie face-down on the floor. Place your forearms flat on the floor with your upper arms close to your torso. Your feet should be dorsiflexed with your toes on the floor. Brace your core and lift your body off the floor; only your forearms and toes should be in contact with the floor.

Staying as stable as you can, lift one arm off the floor and extend it forward. Keep your body level and your torso parallel to the floor. Pause for a few seconds. Fight the urge to shift your weight or to rotate.

Lower the arm back to starting position and lift the other arm.

Ultimate Booty Workouts book coverUltimate Booty Workouts: Exercises to Build, Lift and Sculpt an Amazing Butt

Author Tamara Grand is a  personal trainer, group fitness instructor and healthy living coach. Tamara holds a BCRPA certifications in Group Fitness, Weight Training and Personal Training and a masters degree in Biology. She specializes in working with post-menopausal women, but anyone can benefit from her book on working your way to a superior posterior.

Learn more about Tamara Grand.

Tamara Grand’s favorite exercise is the Dumbbell lateral lunge. She likes it because it “targets the side of the legs and butt, unlike most of the other leg and cardio exercises we do on a regular basis.”

Exercise: DUMBBELL LATERAL LUNGE

Stand with your feet hip-distance apart and hold a dumbbell in each hand in front of your quads.

Step the right leg out wide to the side. Keeping the toes of both feet pointing forward, bend at the hip, push your glutes down, and lower your chest toward the right thigh. At the bottom of the movement, your right leg will be bent, your left leg will be straight, and your back will be flat and almost parallel to the floor.

Touch the dumbbells to the floor on either side of your right foot.

Using your inner and outer thighs, pull yourself back up to the starting position.

Complete all repetitions on the right side before switching sides.

resistance band workout by dr karl knopf book coverResistance Band Workbook: Illustrated Step-By-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

You may remember Dr. Karl Knopf, as we featured him an interview earlier this month. In case you missed it, here’s a little bio to jog your memory (get it: jog your memory! OK, I’ll see myself out). Dr. Karl Knopf has been involved with the health and fitness industry for more than thirty years. In addition to his  job teaching physical fitness at Bay Area colleges, Dr. Karl is the President of Fitness Educators of Older Adults Assoc., Director of Fitness Therapy and Adaptive Fitness for ISSA, as well as an advisor to Sit and Be Fit.   Dr. Karl has written 6 textbooks and numerous articles, been a consultant to Time Life Medical, the State of California, Stanford Univ. and the Univ. of California. He occasionally serves as an expert witness to assist fitness instructors in lawsuits. Dr. Karl specializes in building safe and healthy exercise routines for seniors or those with physical limitations.

Of the more than 25 fitness books Dr. Karl has written, he says he loves working with resistance bands because “you can pack them in a suitcase and get a total body work out right in your hotel room or on the beach, in the park or your back yard.” The Lateral Raise is a simple exercise that targets the shoulders.

Exercise: LATERAL RAISE

Sit or stand on the middle of the band with the band in each hand. Place your arms alongside your body with your palms facing your body. Adjust your grip on the band until it provides the desired resistance.

Keeping your arms straight, slowly raise your arms to the sides no higher than shoulder height.

Slowly return to start position.

Between this post and last Friday’s Fitness Authors’ Favorites Part I, there are plenty of easy exercises here for a motivated reader who is ready to exercise. If you’re not feeling motivated, check out Dr. Knopf’s interview as it is loaded with fitness inspiration.