Posts Tagged ‘Diane Vives’

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Hyper Training Lab: Strength to stability with transition

December 6th, 2011
,,,,,,,,,,,, - Hyper Training Lab

Welcome back to the Hyper Training Lab! This week, we’ve brought you a dynamic circuit that focuses on strength to stability exercises with an added transition station. This circuit is a great way to integrate SandBells and SteelBells into strength training programs, personal training sessions and boot camp or group fitness classes.

The circuit moves from strength to stability, and then to the transition station that keeps everyone moving smoothly throughout the circuit. The transition station also acts as an active recovery exercise that targets different muscle sets than the strength and stability exercises.

Strength to stability with transition exercises:

  1. Alternating Lunge with SandBell: Focus on pushing back from the heels and activating grip strength with the SandBell.
  2. Step-Up with SandBell: Be sure to load the SandBell on the medial side, or the shoulder that’s opposite of the leg stepping up.
  3. Lower and Upper Pulls: Using resistance bands, focus on action of the shoulder complex.

To view this circuit in action CLICK HERE!

Now go out and give this circuit a try! These exercises are also great to add to your training arsenal so that you can build your own SandBell circuits, just be sure to tailor weight and repetitions to fit your training needs!

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Hyper Training Lab: Partner Toss Circuit

November 29th, 2011
,,,,,,,,,,, - Hyper Training Lab

Welcome back to the Hyper Training Lab! This week, we are continuing our series of labs led by Hyperwear Training Ambassadors. In this circuit, Edwardo Williams takes us through a great partner circuit that targets the arms, core and stabilizing muscles. This circuit is an excellent way to add intensity and challenge to boot camps, fitness classes, personal training sessions, etc.

Partner Circuit Exercises:

  1. SandBell Partner toss with one arm grab—works shoulders and core isolation, partner receiving the toss throws diagonally across the body
  2. SandBell Partner toss in plank position—focus on keeping the shoulders locked into place and maintaining a flat, stable back, throw the SandBell laterally back to the person tossing the SandBell
  3. SandBell partner toss cross body slams—focuses on torso cross-body work

To view this week’s Hyper Training Lab video, CLICK HERE! Add these exercises to your next workout, and be sure to tailor weight and repetitions to fit your training needs!

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Hyper Training Lab: Total Body Circuit Using Dynamic Training Tools

November 15th, 2011
,,,,,,,,,,,,,,, - Britny Fowler - Circuit training elements - Diane Vives - Hyper Training Lab - Hyper Vest - Hyper Vest PRO - HyperWear - SandBell - TRX - Tuesday Training Lab - athlete training - circuit training - female athlete - functional fitness - strength training - training - weight bearing exercise - workout

Welcome back to the Hyper Training Lab! In this week’s lab, Diane welcomes another one of Hyperwear’s Training Ambassadors, Britny Fowler, as the guest coach. In this circuit, Britny takes us through some great total body conditioning exercises that combine three dynamic training tools- the SandBell, Hyper Vest Pro and TRX suspension bands. The video and circuit highlight the effectiveness of the Hyper Vest PRO, and how the vest is a great tool to add load to TRX exercises, and increase the overall intensity of the circuit.

Total Body Circuit Exercises:

  1. TRX/Hyper Vest Pro one leg squat to hip hinge combination
  2. SandBell rotational push-up
  3. TRX/Hyper Vest Pro torso rotation
  4. SandBell burpee slam

It’s your move! CLICK HERE to watch this week’s Hyper Training Lab video.

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Monday Morning Scoop: Why strength training is a workout for everyone

November 14th, 2011
,,,,,,,,,, - Monday Morning Scoop - strength training

It’s pretty well established that exercising and eating a balanced diet are components of a healthy lifestyle that everyone should follow. To really get the most out of your workouts and improve your physical performance and appearance, strength training is something that everyone should also be incorporating.

For some, strength training is associated with body building and lifting weights to pack on the pounds. What we all may not realize is that strength training is designed to strengthen muscles, which doesn’t necessarily mean bulking up.

Strength training does more than strengthen and tone the body, it also helps to prevent injuries when performing daily tasks–walking up and down stairs, lifting heavy objects, etc. According to the online article “Strength training’s not just for body builders anymore,” it even helps to reduce the risk factors of some diseases, such as osteoporosis, heart disease and diabetes.

“You can improve your overall health just by watching your weight and taking walks in the neighborhood. But if you want to improve your fitness — look better, maximize health, have more energy, prevent injuries — you need to do more,” said Jeffrey Potteiger, dean of graduate studies at Grand Valley State University who has spent 24 years doing research on strength training, in the aforementioned online article.

A great and easy way to incorporate strength training techniques is by throwing on a Hyper Vest PRO. The Hyper Vest PRO weight vest adds resistance to whatever you’re doing, working out, running, biking, rock-climbing, you get the picture. The weight vest evenly distributes weight across your core, and its patented design ensures you can do any exercise in the vest without enduring uncomfortable rubbing or chaffing.

The SandBell is another awesome strength training tool. The active resistance of the sand inside the bell is great for working grip and arm strength, and the active movement of the sand challenges core stability.

Incorporating strength training into your daily workout is easier than ever with Hyperwear! Also, you can be sure to never run out of circuit and exercise ideas with our weekly Hyper Training Lab videos by Hyperwear Director of Training and Education, Diane Vives MS, CSCS.

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Hyper Training Lab: Speed, Strength and Linear Movement

November 8th, 2011
,,,,,,,,,,,,, - Circuit training elements - Diane Vives - Hyper Training Lab - Hyper Vest PRO - HyperWear - SandBell - SteelBell - Training the Female Athlete - Tuesday Training Lab - athlete training - circuit training - endurance exercise - female athlete - fitness - functional fitness - grip strength - personal trainer - squats - stability - strength training - training - wellness - workout
Join Hyperwear Training Ambassador, Jim Bell, as our guest coach in this week’s Hyper Training Lab! Today’s focus targets the athlete, or those who approach aggressive training as their sport of choice. Here, Jim takes movements that use linear speed strength and power to create a challenging circuit for the athlete.
Focus Movements:
1. Shotgun squats: speed squat with explosive chest press
2. Explosive chest toss with jump
3. Broad jump
4. Band resisted sprints
Add these exercises to your next workout, and don’t forget to tailor weight and repetitions to fit your training needs. Remember, it’s your move!
CLICK HERE to view this week’s Hyper Training Lab video.
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Hyper Training Lab: High Intensity Leg Circuit

November 1st, 2011
,,,,,,,,,,, - Body movements - Circuit training elements - Diane Vives - Hyper Training Lab - SteelBell - Tuesday Training Lab - athlete training - burn calories - circuit training - endurance exercise - exercise - functional fitness - squats - stability - strength training - training - weight vest - workout

Welcome back to the Hyper Training Lab with Diane Vives MS, CSCS! This week, Diane brings you a great leg circuit to challenge the energy systems by focusing on conditioning. This circuit uses four exercises with little to no rest in between each exercise in order to take advantage of generating more volume in a short amount of time.  For progression, you can start with half the number of reps and master each exercise first with 30-90 seconds rest in between. Then, your goal is to work up to the given number of repetitions and immediately transition to each exercise without resting.

Leg Circuit Exercises:

  1. 24 hip swings with SteelBell or SandBell
  2. 24 alternating lunges with SteelBell/SandBell exchange
  3. 24 power steps with SandBell, option to substitute split jumps
  4. 12 squat jumps

Now go out and give this circuit a try, and remember to work up to eliminating the rest in between each exercise if necessary.

It’s your move! Click HERE to watch this week’s Hyper Training Lab video.

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Hyper Training Lab: Challenge Core Strength With One-Sided Load

October 25th, 2011
,,,,,,,,,,,,,,,, - Circuit training elements - Diane Vives - Hyper Training Lab - HyperWear - SandBell - SteelBell - Tuesday Training Lab - athlete training - balance - burn calories - circuit training - dynamic warm up - endurance - endurance exercise - exercise - fitness - functional fitness - personal trainer - sandbag - squats - stability - strength training - training - workout

Welcome back to the Hyper Training Lab! In this week’s lab, Diane Vives brings you a great circuit that focuses on challenging core strength with a one-sided load. Rotary stability is the ability to resist unwanted movement and maintain excellent posture and control.  The benefits of training your body to execute good posture come into play when you perform movements that require core strength and stability.

The following exercises are a great way to improve strength training movements and overall performance, and also have the added benefit of loading one side of the body, which places an additional emphasis on targeting rotary stability muscles.

Core Challenging Circuit Exercises:

  1. Squat with one arm carry- Using a SteelBell
  2. Lunge with lateral exchange – Using a SandBell
  3. Upper-body one arm curl to press- Using a SandBell
  4. One leg dead lift with one arm reach – Using a SandBell

All of these exercises are a great addition to building your exercise menu for stability challenging movements. Also, be sure to tailor the weight and number of repetitions to fit your individual workout requirements. Go out, give this circuit a try and let us know what you think!

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Hyper Training Lab: Total Body Combos for High Intensity Circuits

October 18th, 2011
,,,,,,,,,,,,,, - Britny Fowler - Circuit training elements - Diane Vives - Hyper Training Lab - Hyper Vest PRO - HyperWear - SandBell - Stronger Grip - Training the Female Athlete - Tuesday Training Lab - athlete training - balance - burn calories - circuit training - dynamic warm up - endurance - endurance exercise - female athlete - personal trainer - sandbag - strength training - training - weight bearing exercise - workout

In this week’s Hyper Training Lab, Diane Vives focuses on building combination movements throughout an entire circuit. This works to create a more aggressive conditioning circuit by intensifying each exercise. Building intensity throughout the circuit sets can boost overall energy demands, and also allow for great strength endurance when handling higher workloads.

Total Upper and Lower Body Combos:

  1. Squat to band row
  2. Slide knee tuck to push up
  3. Lunge with arc
  4. Rainbow slam

To view this week’s Hyper Training Lab video, click here. Use these movements to build your exercise archive and improve total body performance. This is a great metabolically challenging circuit that can be incorporated into a variety of settings, and used by anyone from fitness enthusiasts to athletes and trainers. Go out, give it a try and let us know what you think!

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Diane Vives and Austin Fit Magazine Breast Cancer Recovery Exercises

October 12th, 2011
,,,,,,,, - Breast Cancer Awareness Month - Diane Vives - Hyper Vest PRO - HyperWear - SandBell - physical therapy - workout

In honor of breast cancer awareness month, Hyperwear’s Director of Training and Under Armour Advisory Board Member, Diane Vives MS, CSCS has teamed up with Austin Fit Magazine, in Diane’s “Moving Muscle of the Month” article, to bring you exercises geared specifically toward breast cancer rehabilitation and recovery.

In the YouTube video, Diane reveals several key exercises that target areas in need of strengthening and improvement after breast cancer treatment, surgery or reconstruction. Focusing on these areas works to decrease recovery time and helps get breast cancer survivors back to their normal functioning lifestyles.

Target Area #1: Upper-Body Range of Motion

  • Rolling push-up on at an elevated position: Shift from right to left and low to high, use a plyo box, bench or bar on the rack. Begin to increase range of motion as your become stronger and more comfortable with the movement.

Target Area #2: Postural Changes

  • Vector training with bands: Focus on posture strength, start in forward position and pull all the way back to a row. This exercise emphasizes muscles in the lower part of the shoulder blades that helps to improve posture.

Target Area #3: Re-Gaining Grip-Strength

  • Bent over row: Use a SandBell, which allows you to dig into the moving, shifting sand that activates grip muscles. Complete repetitions of bent over rows, making sure to constantly have a strong, active grip.

It’s important to note that everyone is very individualistic in their type of cancer, treatment and recovery plans, so it’s essential to always check with your doctor before you begin any sort of exercising plan.

View the YouTube video to see these exercises in action, and be sure to pick up the October issue of Austin Fit Magazine for more on these exercises, and information from Diane!

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Hyper Training Lab: Metabolic Circuit for Lower-Body w. Diane Vives

October 11th, 2011
,,,,,,,,,,,,,,, - Britny Fowler - Circuit training elements - Diane Vives - Hyper Training Lab - HyperWear - SandBell - Stronger Grip - Training the Female Athlete - Tuesday Training Lab - athlete training - balance - circuit training - dynamic warm up - endurance - endurance exercise - exercise - female athlete - fitness - grip strength - kettlebell replacement - sandbag - single leg - squats - stability - strength training - training - weight bearing exercise - weight vest - workout

In this week’s Hyper Training Lab, Diane uncovers a great metabolic circuit that focuses on lateral movements of the lower body.  This not only increases the energy demands by doing a four-exercise circuit that targets one movement area, but also includes lateral movements that many of us neglect.  Lateral lower body exercises allow us to train movements needed for changes of direction and frontal plane (left to right) stability, which can enhance running efficiency and injury prevention.

Lateral Lower Body Blast:

  1. Lateral Speed Squat: Start in wide position, making sure to sit back in proper position, and lunge from left to right without picking up the feet.
  2. Lateral Lunge with Reach: With this lunge you introduce a step, be sure to load the SandBell on the outside and pay attention to the grip-strength muscles being activated.
  3. Lateral Box Shuffle: It’s important with this exercise to really push off the outside leg. The SandBell load helps emphasize the change in direction when transitioning over the box step.
  4. Skaters with SandBell Reach: Make sure to push off each foot and to take the SandBell toward each shoe to load on your basis of support.

Build from 12 repetitions per exercise for 2-3 sets, once a week for beginners, and more advanced exercisers can begin at 24 repetitions per exercise for 3-4 sets, once a week.

This circuit is a great challenge to keep in your arsenal of training tools. Incorporate these exercises, and ones similar to it, to make sure you’re strengthening those lateral movement muscles. Go out, give this a try and let us know what you think!

To view this week’s Hyper Training Lab video with Diane Vives, click here!

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