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strength training

WORKOUT OF THE WEEK: Indoor Conditioning for Runners

WORKOUT OF THE WEEK: Indoor Conditioning for Runners

The winter has arrived folks, which means if you are a runner, things get a little trickier with your workouts.  But don't think about it as a setback.  Instead, think about it as an opportunity to work on cross training and strengthening the muscles that make you the awesome runner you are!  

Here is a great Strengthening routine that you can work into your weekly schedule.  Be sure to get in a good warm-up prior to starting and do some active stretches as well.

WORKOUT OF THE WEEK: Back Burnout

WORKOUT OF THE WEEK: Back Burnout

Looking to improve your posture and strengthen your back muscles? This back workout is a tough one but will strengthen and tone all of the muscles in your back.  

Did you know that your back is made up of many different muscle groups including your Latissimus Dorsi (Lats) which runs down your whole back, your Trapezius (Traps) which forms across the top part of your back, the Erector Spinae which runs vertically down your spine and accounts for most of the strength in your lower back, and finally the smaller muscles that run across your upper back are the Rhomboids, Infraspinatus, and Teres.

WORKOUT OF THE WEEK: Strength, Cardio, Core

WORKOUT OF THE WEEK: Strength, Cardio, Core

This workout will take you through a strength exercise for the whole body, then a cardio exercise to get your heart rate up, and then core exercise to strengthen and stabilize.  The suggested time is 40 seconds on and 20 seconds off, with a full minute rest between circuits which will take you to a 20 minute workout.  Double it and you are looking at a full hard core 40 minute workout.  Or if 40 seconds is too long for you, take it down to 30 seconds on and 15 off.

WORKOUT OF THE WEEK: Thanksgiving Morning Burn

WORKOUT OF THE WEEK: Thanksgiving Morning Burn

My best advice on  Thanksgiving is to get out and be active, but knowing that many people eat way too much and give into the tryptophan coma, here's a workout you can start your day off to hopefully offset at least some of your meal! This workout will get your heart pumping and the weight training will keep you burning calories for hours to come after your workout.  Push yourself a little harder and you'll be thanking me later!

The workout consists of tabata rounds with 45 seconds on, and 15 seconds off.

WORKOUT OF THE WEEK: Isometric Strengthening Workout

WORKOUT OF THE WEEK: Isometric Strengthening Workout

Isometric muscle contractions happen when the muscle fires up but there is no movement.  In other words, there is no lengthening or shortening of the muscle during the exercise, rather it is static.  While it might sound easy, these types of exercises will leave your muscles screaming!!  These are great exercises to be used during rehabilitation from an injury or for people with joint pain or arthritis, however, they are also a great change up for anyone's normal routine.

WORKOUT OF THE WEEK: Spotlight on Shoulders

WORKOUT OF THE WEEK: Spotlight on Shoulders

Getting bored of the same old exercises for each muscle group? Each week we’ll be focusing on a new muscle group and providing you with ideas on different types of exercises you can incorporate into your workouts for that particular area. For a total body workout try incorporating 2-3 exercises from this list.  For a day when you are only doing one or two muscle groups, try doing 4-5 exercises from this list.

  • Shoulder Push-Ups (push-up in downward dog position)

WORKOUT OF THE WEEK: Quick Tabata At Home Workout

WORKOUT OF THE WEEK: Quick Tabata At Home Workout

The Holiday season tends to be a crazy time of year and fitting in a workout becomes tough to do.  Don’t fall victim to this hectic time by taking a month off … try a daily 20 minute Tabata workout to keep you active and burning the extra holiday calories!  You’ll be thanking us in January!

Warm up with a 5 minute jog, bike, or some high knees and jumping jacks then do some windmills, leg and arm swings and side to side twists.

Do 40 seconds on and 20 seconds off for each of the following exercises then take a 1 minute rest and repeat 2 more times.

WORKOUT OF THE WEEK: Compound Move Circuit Workout

WORKOUT OF THE WEEK: Compound Move Circuit Workout

This circuit workout will hit multiple body parts in compound moves that raise your heart rate and strengthen your whole body.  This workout is complex so only try it if you feel comfortable and are stable enough to maintain proper form.

Warm up with a 5 minute warm up and some windmills and side to side twists to warm up the core.

Do 40 seconds of each exercise with a 20 second rest in between and 1 minute between circuits. Then repeat 1-2 more times.

WORKOUT OF THE WEEK: The Magic of the Medicine Ball

WORKOUT OF THE WEEK: The Magic of the Medicine Ball

The medicine ball is a fun, effective workout prop that is fairly easy to use and comes in many different weights.  It can be used for a total body workout and hits the core in almost every exercise.  Start out with a 4 or 6 pound ball and work your way up.

  • Warm up with a 5 minute warm up and some arm circles, windmills, leg swings and high knees.
  • Do each of the following exercises with little rest in between and then repeat each circuit 2 more times before moving onto the next.

Workout of the Week: CORE Strength

WORKOUT OF THE WEEK: Core Strength
A strong and stable core is key to avoiding injuries, making strength gains and improving your posture. Try this quick 10 minute core workout a few times per week and repeat up to 3 times through per sessions as you get stronger.

Warm up with a 5 minute warm up and some windmills and side to side twists to warm up the core.

Do 45 seconds of each exercise with a 15 second rest between:

  • Glute bridge
  • V-ups
  • Plank Up Downs
  • Supermans
  • Weighted deadlifts (moderate weight)
  • Wood Choppers Right Side (use a light-moderate dumbbell)