NIFS Healthy Living Blog

In my previous “Back to Exercise Basics” posts, I broke down the push-up and then the squat, focusing on the individual aspects that form a properly performed fundamental movement. Now it’s time to take a look at the movement pattern that is considered by many to be the granddaddy of all movement patterns: the hip hinge.

Most movement in athletics (and in life) stems from a hip hinge. It is a base position that is the ultimate power generator. The hinge can be found in most movements and is a super important position and pattern no matter who you are and what your athletic event is, sports or life. Quite often, many individuals confuse the hinge with the squat; and although they are both lower-body movements, they couldn’t be more different. This confusion between the two generally leads to “squat-heavy” kettle swings, poor positioning for a deadlift, and lackluster power expression.

How the Hip Hinge and Squat Differ

So if you can live with my stick-figure drawings, take a look at how these movements are different:

HIP HINGE

• Max hip flexion with minimum knee flexion
• Hip dominant
• Hips go back and forward
• Vertical shin

SQUAT

• Max knee flexion with minimum hip flexion
• Quad dominant
• Hips go up and down
• Shin moves forward

The differences between the two should be pretty clear when looking at them side by side, even with these crude drawings.

Videos: How to Master the Pattern

But the hip hinge can be one of the toughest things for a coach to teach, and a tough pattern for a new mover to perfect. Of course, using an FMS to evaluate your ability to perform a hinge pattern is a key first step. But after that, how can you master this pattern? Here are a few drills that can set you up for success, as well as some variations of a hip hinge that you can add into your current program.

VIDEO #1: Set It Up

• Karate-chop hips—Rock and lock—Charlie
• Short-stop hand slide
• Broad jump freeze

VIDEO #2: Grease the Pattern

• Wall butt touch
• Band distracted hinge
• KB front-loaded hinge
• Foam roller single-leg hinge

VIDEO #3: Variations

• KB deadlift
• Hip thruster
• SaB deadlift
• Landmine single-leg/straight leg/Deadlift

Just as with the push-up and the squat, we are merely scratching the surface here of both the position and the breakdown of the hinge pattern and the many ways to use and improve this ever-important fundamental pattern. But I feel good that the information covered here can at minimum get you underway toward being a hero for the hip hinge.

Get More Help from NIFS

Want more tips and information? Schedule a personal workout plan appointment with a NIFS instructor and cover cutting-edge drills and techniques to make you the best mover you can be.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Group Fitness is kind of a "thing" now. With so many gyms, studios, styles, formats, and other variables, how do you know what to choose that will work best for you?

Before jumping into a workout program, it's important to list your goals. Research has shown that mixing up your workout routine is one of the most beneficial ways to achieve results. That's one reason Circuit Training classes and HIIT classes aregetting so much attention nowadays. The results they create are amazing, but the the hole they burn in your wallet is not.

Specialty Classes are Included in NIFS Group Fitness Schedule

So is one of your goals to strengthen and tone your bod in a budget-friendly way? NIFS offers free circuit training classes all under our monthly membership cost. The average circuit-style class at a specialized studio is about $20 a class. Take three classes in a month, and you have already spent over $60. Did you know you could take three or more classes a week, plus have access to free individualized circuit training programming, all for a cheaper cost?

How about the yoga and Barre trend? Those classes are great for helping strengthen the core, stretching, and relaxing the body and mind, and are proving to have many other health benefits. Unfortunately, they are also not always beneficial to your budget. To take a barre or yoga class at a studio, the average cost is $30 a month. At a gym, you also would have to pay an additional fee for training of this sort. At NIFS, Barre Fusion is one of our group fitness classes! Brittany, our Barre Fusion instructor, comes to us with knowledge from NYC, where she was mentored by some of the top fitness and yoga professionals, and has trained red carpet celebrities. Brittany’s passion for helping others find body balance, but also budget balance, allows members to get this training as part of their NIFS membership. 

Other "specialty" classes included in our Group Fitness Schedule are TRX® and Bootcamp. Total body workouts with proven results, you wont have to pay extra for.

No Limits

When choosing a class, it's important to never feel limited. What is your goal? If it's to get a good cardio workout, yoga is a great workout, but in terms of cardio it might not completely fulfill your goal. Our group fitness schedule does not limit your workouts each day, but provides many options at once. The average studio or gym offers only one type of class during prime time hours of the day (mornings, afternoons, and evenings.) Our group fitness schedule offers a variety of classes at each prime time hour, so everyone's goals can be met! Whether your goal is a cardio, strength, or MINDBODY workout, you don't have to adjust your life for fitness; instead, fitness can conveniently fit into your life.

So what are you goals? If getting effective, trending fitness on a budget is, look into a NIFS membership. If having many options at all times of the day is another, look into a NIFS membership. Fitness is for de-stressing, not adding stress to your budget or schedule! 

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Throughout your life, you will come across times and situations that are tough, making you feel as though getting through it all is inconceivable and hopeless. There are more traditional ways to deal with these ups and downs of life, such as therapy, but there are other ways to overcome stress in life that can be as easy as taking a walk, shooting some basketball, or even lifting weights.

Forget Your Worries: Emotional Benefits of Exercise

There seems to be something about exercise that allows us to forget our worries and deal with our stresses while also improving our lives through wellness and fitness. With as much stress as we see in people's lives today, it would seem as though fitness would stand out as a blessing to anyone who wants to make their life better. Because this isn’t always the case, you can start as slow and as basic as needed to make sure you are getting the right exercise at the right amount at the right time.

The Anxiety and Depression Association of America has determined that exercise is essential for good mental well-being and that the benefits go beyond just reducing stress. Improved mood, increased energy, better sleep, reduced anxiety, and improved self-esteem all are payoffs too.

Get Your Endorphins Going

You might have heard of endorphins. They are the hormones that are released from the brain and nervous system and into your body. We feel good when endorphins are released into our bodies. This can happen as a result of almost anything that stimulates your brain, ranging from riding a rollercoaster to seeing your favorite band perform. With fitness, the same endorphins can be released through exercise, giving you similar feelings. We call this the “runner’s high.” You don’t have to be a runner to achieve this feeling, but exercise is the key ingredient, however you decide to score those endorphins.

Thomas’ Tips for Getting More Active

• Start small, start smart. Take a walk around the neighborhood or with friends after work at the mall. Walking is definitely exercise and has many benefits. .
• Do activities you like to do. If you are trying to keep this fitness and wellness going for a long time, you’d better like what you are doing (at least some of the time).
• Don’t be afraid to ask for help. Not only are there fitness professionals who can help you, there are other individuals who are in the same boat as you. Make time to commiserate and help each other overcome obstacles together.

Getting started in fitness can be a daunting task. Even knowing the benefits associated with exercise might not be enough to light your spark. NIFS has certified and degreed individuals ready, willing, and able to assist with every aspect of wellness and fitness, ranging from fitness programming to nutrition and wellness. Let us know how we can help you reach your goals and hopefully reduce stress along the way. Make a choice to be a better you today!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

You either love them or you hate them… group workouts! In a world where technology is seemingly taking over the human connection and interaction, working out with a group can offer the opportunity to meet real friends instead of virtual ones online.

Whether you join a small group or just get a group of your friends to work out together, here are a few reasons why more is merrier for working toward your fitness goals.

Motivation

Group workouts give you motivation that you might not get by doing a solo workout. Unless you’re that rare person who can jump out of bed at the sound of an alarm and hit the ground running, odds are motivation will go away as quick as you pressing the snooze button. We all battle the everyday ups and downs of life, but once you get together with your group, the energy levels go up and worries go out the door. You will find that you are motivated by the people around you and that’ll make the workout much more fun and enjoyable.

Accountability

Remember when you were a high schooler and your parents would wake you up in the mornings? How nice of them to hold us accountable. A workout group can do the same thing for your health and fitness goals. There’s something about knowing you won’t be the only one getting your butt kicked that day. Not only will you have your group members to help hold you accountable, you will have a coach who is checking in on you. The effectiveness of a team member can influence the whole team. Therefore, don’t let your coach and classmates down by not showing up.

Support System

One day a month, all the members of the Ramp Up to Weight Loss program come together for a group workout followed by a post-workout snack. Not only do they get a chance to meet one another, work out, breathe hard, and sweat; but they also get a chance to see that they aren’t in this alone. They see that they have the support of all the other members who might be in a situation similar to theirs. Having a support system can give you a new sense of hope and encouragement because you know you aren’t in this alone.

Fun

Some people like working out by themselves while others need a group around them. Being part of a group workout can really make exercising fun and enjoyable. You’ll benefit from the energy and hard work you can feel being created by you and the people in your group. The motivation you receive and the people you surround yourself with will make exercise fun, not a chore you feel you have to do.

Mental Health

Group workouts offer you the advantage of getting to meet people who have similar interests to yours. You will feel part of something by being surrounded by likeminded people. You might be afraid to step out of your comfort zone and make new friends; group workouts give you that opportunity to stay within your comfort zone while making new friends.

Although group workouts might not be for everybody, you should try it at least once. You might find that a group atmosphere is exactly what you need to push you past your health and fitness goals. There are so many ways here at NIFS to get involved with a community of supporters: Small Group Training, Group Fitness classes, the Ramp Up to Weight Loss Program, and many of the other programs we provide throughout the year.

“When we try to exercise alone, we can feel isolated and uninspired; together we can achieve our fitness goals.”

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

How long have you been stuck on your max for bench press or unable to become efficient at
pull-ups or even able to do a good pull-up? More often than not, people have many areas of concern; upper-body strength, stamina, and technique come to mind. Outside these main aspects of lifting weights, what else is there that you can focus on to help improve your personal bests without making it too complicated? One area you can focus on that gets relatively little attention is grip strength. You already use it a lot, right? The answer might surprise you when you take a look at how it can improve your overall fitness experience.

For the most part, most upper-body lifts require some grip strength. The exercises that require the most tend to be the ones for which you have to hold dumbbells, barbells, kettlebells, or chin-up bars. Whereas other exercises on machines can provide safety and ease of use, they sometimes lack the grip strength aspect that is required with the free-weight exercises. In the fitness world, there’s a saying that goes, “If you want to get good at push-ups, do push-ups.” You can focus some of your exercise time on developing these muscles.

Exercises That Increase the Strength of Your Grip

Here are some easy ideas to implement into your own workouts next time you are at the gym.

• Farmer’s carry: This exercise can be a little deceptive to the beginner, but as you will find out, there's more than just legs at work. Other than legs, core, shoulders, and back, you will notice that it is imperative that you have some grip strength to be able to complete the exercise, or else you won’t get too far. Remember the saying above.
• Weightlifting: When you are lifting weights, be sure to grip the bar tightly. Always practice squeezing against the bar when you lift. Conversely, try to incorporate a grip aspect into other exercises as well. Tools to help you work on grip include Fat Grips, the Axle Bar (aka the Fat Bar), and Grippers. Grippers have been around for a long time, with the “Captains of Crush” being known as the toughest around.
• Stress ball: The stress ball, which is extremely cheap and easily available, can act as an on-the-go tool. There actually may be more stress balls available in the US than there are people, so if you do not have one, I’m sure someone you know does. Simply put one in your car and while you’re stuck in traffic or at a red light, grab that ball and squeeze out 50 reps on each hand. Not only will your grip strength improve, but you may experience actual stress relief.

Let a NIFS Health Fitness Specialist Help Increase Your Strength

As you can see, there are many ways to help your grip strength. The most important thing to remember is that if you want to improve, you will have to use it and use it often. When you think about all the muscles you use for exercise and how they work together, you must understand that you are only as strong as your weakest link. If your grip is the weakest link, every exercise that requires you to hold weights, or yourself, will be subpar. With increased strength, those plateaus will fall.

NIFS has several options in the fitness center to help aid your quest for improved grip strength, including hand grip dynamometer testing (yes, we can test your grip strength). See a health fitness specialist to schedule an appointment to talk about your goals and fitness assessment options. Take control of your workouts, and get a GRIP on your life.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

Yoga is pretty popular, and not just in the fitness industry. It’s getting lots of press for its ability to aid in living a generally healthy lifestyle. When people hear about healthy living, they often associate that only with exercise, and sometimes neglect the importance of a balanced diet and de-stressing techniques. Studies are now showing that it’s important to balance out all areas of life; not just one part should have dominance.

What Is Yoga?

By definition, yoga is a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation. Yoga was developed in India up to 5,000 years ago as a comprehensive system for well-being to balance the body physically, mentally, emotionally, and spiritually. Contrary to common thinking, yoga is not a belief system but a guidance technique to enrich living and aid in attaining goals.

Forms of Yoga

There are many types of yoga you might have heard of, including Vinyasa, Hatha, Iiyengar, Bikram, Ashtanga, and restorative, just to name a few. When it comes to picking the "right" yoga class, I say give them all a try because each of them is unique. Some involve lots of moving, some involve lots of deep stretching, some involve heat, and some even involve the use of nature and animals. The whole concept of yoga is to breathe and relax the mind. If you take a class that does not bring out those feelings in you, don't give up! Try that format a couple of times and see whether it is enjoyable. If it's not, research what you are looking to get out of your class and try one that offers that. 

Yoga to Me

Yoga means so many things to me. I began my yoga journey in 2009 to relax during a tough family situation. I was in love with the way it made me feel, and every week I looked forward to my Sunday night time on my mat. In 2011, my mom’s medical condition worsened and I began going to yoga 3 to 4 times a week. In 2014, I decided I was so impressed with the way it changed my mindset that I wanted to become certified, so I spent 3 months intensively training to get my 200 hour yoga certification. My yoga journey has a lot more depth, but that was the beginning. I never knew cancer would lead me to a career path of success and happiness, which is ultimately living a daily life of yoga.

Yoga at NIFS

Yoga is a growing class at NIFS. With a wide variety of instructors, you won’t find your standard “gym yoga.” All of the NIFS yoga instructors are 200 hour or more certified. You might take a class with a “flow” to it, be in a class with a more restorative approach, or even see that Yoga for Athletes is offered for those who want a strength-based yoga class. Check the Group Fitness Schedule for classes and times.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

There are many diet personalities out there. If you are one of these, it could be the reason you are having trouble losing weight or maintaining weight loss.

Starvin’ Marvin: Always Hungry

Starvin’ Marvin follows strict calorie guidelines. He doesn't get the calories and fuel his body needs to accomplish the routine tasks of his day. He is often tired and always hungry. When he works out, Marvin's body does not have sufficient fuel, so he isn’t able to put in as much effort as he would like.

Solution: Losing weight requires either eating fewer calories or burning off excess calories through physical activity. So one good first step for Starvin’ Marvin is to find out how many calories his body requires for weight loss. Choose My Plate is an excellent resource to help determine the correct calories for your height, weight, and activity factor. No one should ever consume less than 1,200 calories per day.

Negative Nancy: The Wrong Attitude for Weight Loss

Restriction, starvation, elimination, bland, boring…all of these are words that Nancy uses to describe her diet, yet she is constantly starting a new one. Anything that has this much dread attached to it is not something that she can or should be doing for the long haul.

Solution: Negative Nancy needs to start incorporating positive words into her healthy new eating plan: Balanced plate, Moderation with sweets and high-fat foods, Flavorful spices to jazz up vegetables, Variety with food groups, and Satisfying meals.

Rigid Ricky: Doesn’t Believe He Can Be Flexible and Still Lose Weight

Nobody’s perfect. This simple phrase is exactly why diets don’t work.

Solution: Ricky would be much happier and healthier if he took a simple approach to his eating. He should spend 80 percent of his time eating right—consuming multiple servings of fruits and vegetables, whole grains, lean protein, and low-fat dairy—and following a safe and healthy workout plan. The other 20 percent of Rigid Ricky’s life can be filled with “extras” such as a cookie or piece of cake, a day off from exercising, and maybe even an alcoholic beverage of his choice. If he allows himself to not be as rigid with his plan, his chances of succeeding will increase dramatically.

Unsupported Ulysses: Hasn’t Discovered the Value of Accountability

Losing weight can be difficult, and making lifestyle changes is all the more difficult when those around you are not there to support and help you make changes.

Solution: Ulysses needs a support system that can help him stick to his goals and hold him accountable to them. He needs a "buddy" to give him a push when he is feeling low and to keep him from feeling alone in his journey. A support system should encourage and praise Ulysses for the hard work he is putting in and the changes he is making. Try healthy new foods and recipes and physical activities with your buddy, or even train for an event together. Having a Supportive Sally around can make his weight-loss mission much more enjoyable.

Resentful Rita: Deprives Herself and Is Unhappy About It

When we think of “diets,” we think of giving up our favorite foods. This only leads to feeling deprived and carrying negative feelings toward “healthy foods” and feeling guilty about eating “unhealthy foods.” Rita will become angry that she “can’t” have the foods she wants, which then leads to resentment. Deprivation of her favorite foods may lead to overeating or yo-yo dieting.

Solution: Rita needs to RELAX! No food is off limits; all foods can fit.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

As a fitness professional I approach training and helping people from the direction that principles guide methods. The reason for this is that methods and fads will always change, but principles never do. It’s beneficial that the methods and variations of movements change from time to time, as long as the decision to change them is based on solid principles and reasoning. Variations are great, such as a change in foot position in a squat, adding load to a plank position, or varying the implement you are using during the exercise. One implement change that can pay heavy dividends (pun very much intended) is using a specialty lifting bar.

Specialty bars are not new by any means, but due to new waves of “strongman” training and the resurgence of powerlifting, the popularity of the specialty bar is constantly growing. Each different bar is designed to elicit a specific stimulus that will result in an increase in strength, stability, or performance. In fact, many bars were originally designed for the specificity of training certain sports. And although most are still widely used specifically for generating a particular training response for sports, the everyday fitness enthusiast can enjoy the benefits without having to be a pro athlete.

Bars with Benefits

Come with me as we journey through NIFS’s Bar Crawl and check out all the specialty bars that are at your disposal and some or our favorite exercises associated with each. Before we do, here’s a reminder that you need to master the basics with basic equipment before moving on to an advanced movement or piece of equipment.

Fat bar: A barbell that is thicker than a general-use bar. The typical bar has a thickness of approximately one inch, whereas a thick bar can be twice that or even more.

Benefits:

• More muscle activation in the hands, forearms, and upper arms.
• Harder contraction (experiment: flex your bicep without making a fist, then flex with a fist; notice the difference).
• Grip training no matter what.
• Greater focus on the lift/exercise.

• Bench Press
• Overhead Press
• Deadlift

Safety bar: Also referred to as a “yoke” bar, it looks like what they put on oxen back in the day. There is a three-way pad that rests on your shoulders with handles, with a curved bar shape at both ends.

Benefits:

• Great for lower-body and low-back strength and transfers nicely to the straight-bar variations.
• Loads the anterior core.
• Minimizes stress on the wrists and elbows.
• Helps in maintaining proper spinal alignment.

• Front Squat
• Back Squat
• Lunges

Log bar: Straight from the strongmen themselves, this bar simulates using a log for different movements. It looks like a log with bars on the end to add plate weight load.

Benefits:

• Cumbersome and unusual shape increases the stability need in the trunk and entire body.
• Neutral grip is safer on the wrists and shoulders and allows for a more natural movement.
• Abbreviated range of motion due to its size is safer for the joints and allows for greater load.

• Clean and Press
• Overhead Press
• Bent-over Row

Trap bar: Hexagonal in shape, this is a bar you stand in, and it is used mainly for deadlifts or floor-loaded squat motions. Top coaches like Mike Robertson and Mike Boyle almost exclusively use the trap bar for athletes for these benefits.

Benefits:

• Combines the benefits of the deadlift and the squat.
• Loaded closer to your center of gravity, making it great for beginners as well as seasoned athletes.
• More natural body position for the deadlift.
• High handles decrease the range of motion, minimizing the chance for lumbar flexion typically seen in the traditional deadlift due to the weight being out in front of the body.

• Deadlift
• Bent-over Rows
• Farmer Carry

Swiss bar: A multi-grip bar ranging from neutral to wide-grip and mixed-grip options.

Benefits:

• Lighter than a typical bar; great for beginners.
• Easy on the shoulders.
• Specific training for sports such as football.
• Range of motion similar to using dumbbells but with more load capabilities.

• Bench Press
• Overhead Press
• Bicep Curls
• Makeshift pull-up bar

Get Help from NIFS

Be sure to stop by the track desk and ask one of your highly trained instructors how a specialty bar can be used in your programming. Train smart, and train safe!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

When I discuss working out and fitness with others, one question that I normally ask is, “What are your goals?” and “What does your training look like?” Most times, there will be two responses. The first is from people who are casually exercising without a plan. If you are currently this type of person, don’t get me wrong, it’s good that you are being active, but what if I told you that there is a quicker way to achieve the results that you want?

The second response I often hear is from people who write their own programs. At times they get frustrated because they’re not seeing the results that they want. I love seeing people take the initiative to chase their fitness goals, but why leave results on the table when you have great resources at your disposal?

Three Tips for Choosing an Exercise Program

In general, here are three things I consider when I decide what programming to follow.

• Solidify your goals. I am a big proponent of writing down your goals and posting them somewhere that will constantly remind me of them. I like to post my goals on the refrigerator and on social media; this helps hold me accountable as I have a tangible reminder of my goals and the intangible support from others.
• Cross-reference available material. I make it a point to cross reference several sources or training methods to see whether a program will really add to my ability to achieve my goal. Always make sure you ask “why” you are doing something as well. Understanding the deeper meaning behind my programming motivates me to work harder, knowing that I have invested myself in something worthwhile.
• Make sure it’s FUN! I am much more likely to stick to my programming if I find it enjoyable. Myriad training styles will help you accomplish your goals, so pick the one that you will enjoy and adhere to.

NIFS and Your Fitness Goal-Setting

NIFS offers several ways to help you get a jump-start on achieving your goals. The staff members and personal trainers at NIFS are degreed individuals in the exercise science field and have a variety of certifications; they use this knowledge to program workouts that are effective and fun. With an extensive knowledge of exercise physiology and biomechanics, their ever-growing toolbox is full of ways to get you closer to your fitness goals. Having an expert by your side is always an advantage!

***

Picking a program can seem daunting at first, but when you use the right resources, you will pave your pathway to success!

This blog was written by David Martin. To learn more about the NIFS bloggers, click here.

I want powerful legs! I want to increase my endurance! I want stronger and well-toned abs! I want toned arms! I don’t want to spend endless hours in the gym! Sound familiar? Chances are you have wanted these things at some point in your fitness journey. The great news is that all these are very possible to achieve, and you get them all in one stop.

You need Boot Camp!

What Is Boot Camp?

Boot camp is an amazing style of training that has proven to help people achieve

their strength and endurance goals all during one session. Based on the training that our brave men and women of the military complete before defending our country, this style of training is meant to push you toward your physical limits. The beauty of boot camp is that it is an hour-long session filled with challenging workout moves to increase heart rate, which improves cardiovascular health while also strengthening and toning multiple muscle groups at once to create maximum fitness results.

This format of working out is constantly varied, so you never get used to a certain physical stimulus, making this type of training session even more beneficial for constant growth and improvement. Often, when we stick to the same workout routine for an extended period of time, our bodies adapt to that form of exercise and will stay in a constant state with no change. To avoid plateaus and boredom, all fitness pros believe that changing the modes and methods of exercise is a must. Bootcamp drills are also a lot of fun, using a wide variety of equipment, including part

ner work drills, and mixing up the setting of where the training takes place. All these aspects allow for a fun and challenging workout that will lead to great results.

Come check it out on the NIFS Group Fitness Schedule: Mondays and Wednesdays at 6pm with Steven! If you need a quick fix while at home, try his mini bootcamp workout below.

At-Home Mini Boot Camp by Steven Kass

• 25 Deep Squats
• 25 Push-ups
• 25 Mountain Climbers
• 25 Bicycles
• 100 Jump Ropes

“Start with 1 set and work your way up to 4” says Kass. “That’s all you need for a good whole-body workout.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, and Stott Pilates Certified. To find out more about the NIFS bloggers, click here.