Your Gym Time. by Faye Brennan & Caitlin Carlson photographs by Peter Yang

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1 xi Your Gym Time y Fye Brennn & Citlin Crlson photogrphs y Peter Yng

2 mize You py good money ech month for your memership, so why re you wsting it on the sme two mchines? Freshen your pproch for super vried (nd more effective) workout. Hotter ody hed! Bttle Ropes They re efficient (nd fun!) ut lso esy to overdo, sys Mike Boyle, owner of Mike Boyle Strength nd Conditioning in Wourn, Msschusetts. Grip the hndles nd mke rippling wves for 15 seconds (then rest for 30). Repet eight times. 147

3 Mny women tend to settle into comfortle pttern, sticking to certin group of weights or equipment, even eelining to the sme ike in cycling clss. While fmilirity cn oost your confidence, never strying from your comfort zone cn leve you with wning motivtion nd stlled results. Time to rev it up! Tp into the full rnge of wht your gym hs to offer nd you ll optimize every minute of your swet session. The Best Equipment You re Not Using Plyo Box These sturdy oxes come in different heights nd re mde for such plyometric exercises s ox jumps, sys Jessi Kneelnd, triner t Pek Performnce in NYC. You cn lso use them s sturdy pltform for step-ups, hip thrusts, nd ox squts. Dynmx Medicine Bll Becuse it s softer nd esier to throw thn smller, denser medicine ll, it s more effective for developing power nd core strength, sys Boyle. Get well-lnced workout y using it for chest psses, overhed slms, rottionl throws, nd squts. Sndg A powerful sustitute for dumells with one ig difference: As the weight of the snd shifts, the unstle lod plces new demnds on your muscles. Hold it cross your chest or over your shoulders during exercises like squts, lunges, nd step-ups. Sliding Disks Use pir of sliding disks (like Vlslides) to dd resistnce in the form of friction throughout n entire exercise, like lunge, lying leg curl, or inchworm, sys Kneelnd. 148

styling: Grielle porcro, HAIR: CHARLES STRAHAN, MAKEUP: KEIKO TAKAGI/ART DEPARTMENT, shot on Loction t cly gym nyc.

(medicine ll); PERFORM BETTER (PLYO BOX AND SANDBAG); VALSLIDE (SLIDING DISkS); Totl Strength nd Speed (SLED); PERFoRMANCE HEALTH SYSTEMS (POWER PLATE); Mitch Mndel/Rodle Imges (TRX) Power Sled

Work hrder y going fster or frther or y loding it with more weight.

4 styling: Grielle porcro, HAIR: CHARLES STRAHAN, MAKEUP: KEIKO TAKAGI/ART DEPARTMENT, shot on Loction t cly gym nyc. this spred nd lst spred: old nvy sports r, dids y stell mccrtney pnts, new lnce shoes. DYNAMAX INC. (medicine ll); PERFORM BETTER (PLYO BOX AND SANDBAG); VALSLIDE (SLIDING DISkS); Totl Strength nd Speed (SLED); PERFoRMANCE HEALTH SYSTEMS (POWER PLATE); Mitch Mndel/Rodle Imges (TRX) Power Sled Sometimes clled Prowler, this offers strength nd crdio workout t the sme time, sys Kneelnd. Push it t stedy pce for out 25 to 50 feet. Work hrder y going fster or frther or y loding it with more weight. Visu lize the Fun When you imgine yourself enjoying exercise, it likely increses motivtion, sys 2012 study in the Psychology of Sport nd Exercise. Power Plte The virting pltform cn enhnce lot of lower-ody exercises, like sic odyweight squt, nd dd different chllenge to pushups, sys Boyle. Doing strengthening or stretching moves on mchine tht hs shking pltform could prevent or repir muscle dmge efore or fter hrd workout, ccording to The Journl of Strength nd Conditioning Reserch. TRX Suspension triners re super verstile. Nil the sics with pushups nd ody rows (hng from the hndles, rms stright nd legs extended. Bend your elows to pull your chest towrd the hndles; lower).

Amp Up Your Crdio Do you zone out on the tredmill or ellipticl? Listen to this: Burn more clories in less time nd hop off tht crdio mchine injury-free with these trgeted pointers.

5 Amp Up Your Crdio Do you zone out on the tredmill or ellipticl? Listen to this: Burn more clories in less time nd hop off tht crdio mchine injury-free with these trgeted pointers. Tredmill Before you pick up the mph, try this wrm-up from Citlin Drp, Full Throttle Endurnce Trithlon Tem coch t Chelse Piers in Stmford, Connecticut. At slow, controlled speed, do 30 to 60 seconds of lterl shuffles in ech direction, then wlk or jog ckwrd for 30 to 60 seconds (using the hndrils for support throughout). It fires up opposing muscle groups nd opens up your hips nd thighs, which will help you run etter during your workout, sys Drp. > Crete s much spce s you cn etween your shoulders nd ers. > Keep your neck neutrl (not looking down or up) nd hed forwrd. (So if you re plnning to wtch TV, pick tredmill in the right spot.) > Shorter strides nd fster cdence (how mny times your feet hit the ground in one minute) will help keep you running in the middle of the revolving elt. Just Go Even y wlking in the door, you ve done more thn most people re willing to do, sys Tim Grover, uthor of Relentless: From Good to Gret to Unstopple. And the more you show up, the more comfortle you ll feel in the gym nd in your ody. 150

TREADMILL: MITCH MANDEL/RODALE IMAGES. opening spred nd this spred: clvin klein performnce sports r, moving comfort pnts, under rmour shoes. next spred: sics sports r, moving comfort shorts.

(STAIR-CLIMBER); fckncg/lmy (ELLIPTICAL TRAINER) Ellipticl Triner See if your gym hs n Arc triner similr cross-trining mchine with slightly different movement pttern tht keeps your foot under your

Adjust the incline, not just the resistnce, for etter workout: Steeper grdes will simulte more of stircliming movement.

Clim t controlled, stedy pce for 30 seconds to two minutes, then rest for 10 seconds. Think of it like set of pushups. > Secure the sfety strp round your wist.

6 TREADMILL: MITCH MANDEL/RODALE IMAGES. opening spred nd this spred: clvin klein performnce sports r, moving comfort pnts, under rmour shoes. next spred: sics sports r, moving comfort shorts. JACOBSLADDEREXERCISE.COM (JACOB S LADDEr); cretive crop/digitl vision/getty (ike); concept2, inc. (rowing mchine); VERSACLIMBER/HEART RATE INC. (STAIR-CLIMBER); fckncg/lmy (ELLIPTICAL TRAINER) Ellipticl Triner See if your gym hs n Arc triner similr cross-trining mchine with slightly different movement pttern tht keeps your foot under your knee, reducing potentil joint pin, sys Scott Dnerg, director of fitness t Pritikin Longevity Center + Sp in Mimi. Adjust the incline, not just the resistnce, for etter workout: Steeper grdes will simulte more of stircliming movement. Jco s Ldder You set the pce of this totl-ody crdio mchine nd the oject is not to clim s mny rungs s fst s possile, sys Jy Blhnik, fitness instructor in Lgun Bech, Cliforni. Clim t controlled, stedy pce for 30 seconds to two minutes, then rest for 10 seconds. Think of it like set of pushups. > Secure the sfety strp round your wist. Once you clim on the mchine, the strp will pull tight nd ctivte the ldder. > Your power nd stmin will come from your core keep your s, ck, nd utt engged t ll times. > Intimidted? Gr triner, who cn show you how to use it nd help you get set up. Stir-Climer Stir-inspired crdio mchines trget the muscles in your quds, hmstrings, glutes, nd clves. To increse the pyoff, concentrte on engging your glutes ech time you step. It helps keep you focused on technique, sys Blhnik. > Use the hndles only for lnce; gripping them too tightly cn plce stress on your neck nd shoulders. > Stnd stright: If you re lening on the mchine, the speed is too fst. > Don t tiptoe: Two-thirds of your foot should mke contct with the step to mke sure ll your muscles re engged, not just your clves. Perfect Your Form: > Stnd stright (no lening) nd keep your hed up. > Feeling ck pin? Slow down, djust your hnd position, nd periodiclly let go of the hndles. > Avoid slouching forwrd to push your legs through the motions. Sttionry Bike Pedling to nowhere cn get oring fst. But the right sound trck will keep you pumped up nd lso give you more intense workout. Choose 10 songs of vrying tempos, sys Holly Rilinger, personl triner nd mster instructor t Flywheel in New York City. When the music picks up, pedl t sprint. During slower songs, crnk up the resistnce nd clim y stnding up on the pedls. Time will fly. > Your knees shouldn t go pst your toes: Strt nd stop your row when your shins re perpendiculr to the floor. > Bend forwrd t your hips, keeping your ck flt nd core tight throughout the movement. > Pull the hndle just ove your wist, elows pointing down nd close to your sides. > Brek it down y wht moves first: legs-ody-rms s you push ck nd rms-ody-legs s you return. > Adjust the set height so tht your knees re ent out 30 degrees when fully extended. > Keep your ck flt nd your elows ent nd relxed. > Rise the hndler to help llevite pressure on the lower ck. > Spin in fluid circles, pulling your foot ck nd up to the top rther thn jmming down on the pedls. Push Yourself Reserch shows tht people re more confident in their ility to complete physicl ctivity during higherintensity, shorter workout (70 percent of VO 2 mx for 15 to 24 minutes) compred with lower-intensity, longer workout (50 percent of VO 2 mx for 28 to 36 minutes). Rowing Mchine A common mistke people mke is letting the legs do ll the work, sys Jo A. Hnnfin, M.D., Ph.D., physicin for the U.S. rowing tem nd sports-medicine orthopedic surgeon t Hospitl for Specil Surgery in New York City. If you re novice, row stedy 20 to 24 strokes per minute for 10 to 15 minutes to help you move more efficiently. Then mix it up y dding 60-second high-stroke sprints, followed y recovery.

Rck Up New Routine Even if hoisting 45-pound rell feels

Build strength nd confidence with this strter workout:

2 1 Inverted Row Get underneth r secured in squt rck (the

more thn shoulderwidth prt nd extend your feet in front of

Slowly lower until your rms re stright. Tht s one rep.

Incline Pushup Get into pushup position with your hnds on

Lower your ody until your chest nerly touches the r,

7 Rck Up New Routine Even if hoisting 45-pound rell feels intimidting, don t discount the power cge. Build strength nd confidence with this strter workout: Perform the moves in order, moving from one to the next with no reks in etween. Rest 60 seconds; repet one or two more times. 2 1 Inverted Row Get underneth r secured in squt rck (the higher it is, the esier the exercise will e); plce your hnds more thn shoulderwidth prt nd extend your feet in front of you (). Keeping your ody flt, pull your chest to the r (). Slowly lower until your rms re stright. Tht s one rep. Do 10 to 12. Incline Pushup Get into pushup position with your hnds on secured r, slightly wider thn shoulder width (). Lower your ody until your chest nerly touches the r, mintining stright line from hed to heels (); push yourself ck to strt. Tht s one rep. Do 10 to 12. Under-the-Br Lterl Lunge Stnd to the left of r set t wist level (). Step your right foot under the r, then sit ck nd end your knees to lower your ody under the r (). Stnd up to the right of the r. Reverse the movement. Tht s one rep. Do eight to

Supported Single- Leg Squt Stnd fcing secured r set t wist height; lightly plce your hnds on the r nd rise your left foot off

Keeping your core tight nd ck flt, sit ck nd end your right knee to lower into squt until your thigh is prllel to the floor,

Puse, then press through your right heel to return to stnding. Tht s one rep. Do eight to 10, then repet on the other leg.

After clss, sk the instructor to show you the exercise.

Notice how your ody feels in ech pose, not how it looks. Spek Up Tell your instructors out ny existing pin or injury.

Sculpt instructor t CLAY Helth Clu + Sp in New York City.

specilist t CLAY Helth Clu + Sp. Not only cn you see the techer, ut you ll lso hve the frontline students to follow.

8 Supported Single- Leg Squt Stnd fcing secured r set t wist height; lightly plce your hnds on the r nd rise your left foot off the floor (). Keeping your core tight nd ck flt, sit ck nd end your right knee to lower into squt until your thigh is prllel to the floor, rising your left foot in front of you nd lightly holding the r for support (). Puse, then press through your right heel to return to stnding. Tht s one rep. Do eight to 10, then repet on the other leg. 4 5 Best in Clss Fresh tips to help you get etter results out of ny group fitness ctivity Brek It Down Unsure out n exercise? Do the most sic prt of the move. If it s squt with overhed press, focus on doing only the squt relly well, sys Lis Wheeler of Equinox. After clss, sk the instructor to show you the exercise. Feel Focused Close your eyes while doing yog, sys Jen Oppenheimer, group exercise instructor t New York Sports Clu. Notice how your ody feels in ech pose, not how it looks. Spek Up Tell your instructors out ny existing pin or injury. If they ren t wre, they cn t wrn you of exercises tht might e dngerous for you, sys Pul Procid, personl triner nd Power Sculpt instructor t CLAY Helth Clu + Sp in New York City. N the Best Set Newcomers should sit in the center of the second row, sys Leslie McN, Piltes instructor nd restortive exercise specilist t CLAY Helth Clu + Sp. Not only cn you see the techer, ut you ll lso hve the frontline students to follow. Lte Policy Trdy regulrs cn slip in quietly, ut newies should lwys rrive erly, sys Michel Pollk, Cycling instructor t CLAY Helth Clu + Sp. Juli Fwl Hnging Knee Rises Gr chinup r with your hnds slightly wider thn shoulder width nd let your legs hng stright (). Brce your core, then slowly rise your knees s high s you cn towrd your chest, keeping the rest of your ody still (). Puse, then slowly lower ck to strt. Tht s one rep. Do 10 to 12. Wer Red A study pulished in the journl Emotion found tht people s rections ecome fster nd more forceful fter seeing the color red.

build Firm, sexy arms

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