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Simple Moves, Awesome Results
July, 2005 - Issue #9
Ever get overwhelmed by all those fancy machines at the gym? Yeah, we do, too. That's why we hit up two of Spectrum's best trainers and challenged them to come up with simplistic exercises that lead to serious results.

We think they passed the test. Next time you're working out, incorporate a couple of these moves into your routine. We guarantee that you'll feel the burn, not confused.

The Trainers

Zack Lawson has been working as a trainer at Spectrum for two years; named Trainer of the Year in 2004, Lawson is known for his old-school, results-oriented style.

Amber Keating has been employed as a trainer at Spectrum since March. Amber stresses strength training with her clients: "It burns fat and gives you the tone that women and men want so badly," she says.


BOSU Pushup
BOSU Pushup
BOSU Pushup

The unstable surface of the "half-ball" forces your core to work extra hard to keep you centered. With a straight back, slowly rock to the left, then the right, bending at the elbow. After your arm movement is completed, lift your left leg parallel to the floor, then slowly lower and repeat with your right. Complete three sets of five to 10 repetitions. Works the core, abs, chest, biceps and glutes.


Seated Military Press
Seated Military Press
Seated Military Press

Sitting on an unstable surface requires you to work more than your upper body when completing this exercise. Keeping shoulders back, raise arms slowly above your head; repeat for three sets of eight to 15 repetitions. Works the core, shoulders and triceps.


Ball Dive Plank
Ball Dive Plank
Ball Dive Plank

This exercise isn't easy, but the rewards are great. For an easier modification, don't use a "pillow" or other weight between the legs. After assuming the plank position, keeping the spine straight and core taunt, hold the pose for 30 seconds to one minute. Works the glutes, hamstrings and triceps.


Hold Squat
Hold Squat
Hold Squat

This stationary squat position requires solid form and a medicine ball. Make sure that your feet are a little over shoulder-length apart and keep knees from "traveling over" toes. Hold the position for one minute. Complete this exercise twice at the beginning of your lower body workout. Works the quadriceps, glutes, shoulders, and tones arms.


Medicine Ball Twist and Touch
Medicine Ball Twist and Touch
Medicine Ball Twist and Touch

On a mat, center your weight on your rear, then lift your legs at least six to eight inches from the floor. With a straight back and taunt stomach, twist at the waist and touch the medicine ball to the floor, going back and forth from your left to right side. Continue with smooth movements at a quick pace for three sets, one minute each.


Dumbbell Row
Dumbbell Row
Dumbbell Row

With your left hand and knee resting on the bench, position your right leg and arm (holding the dumbbell) slightly away from the bench. Keeping your back flat, start each move with your weighted arm extended. Slowly pull your right arm back, keeping your elbow parallel to your body. Pull the weight until your elbow is raised higher than your back. Lower the weight, complete three sets of eight to 15 repetitions, and then switch sides. Works the back and arms.

Of course, don't begin any workout regimen without first checking with a doctor.

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You can reach Zack by calling 312-6263 and Amber by calling 917-6414. For more information on Spectrum, located on Town Center Drive, call 255-2212.
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