Some key reminders for you to feel better fast:

Do not HOLD stretches while your body is stiff and you have not warmed yourself up. Holding stretches are known as Static Stretches. These are best left to the end of your training sessions or after engaging in enough movement activity to break a light sweat. You’re muscles will not be as willing to “give” and stretch if they have not received adequate blood flow.

Do not bounce (ballistic stretching) or force a movement that your body is not ready to give. A good indicator of this is if a stretch causes you pain, causes you to break the form of the movement or makes you grimace in a face of true discomfort. More importantly, stay within your current range of motion and continue the movements as you steadily increase that range of motion allowing healthy blood flow to the achy area.

Keep it moving! Don’t change your movements to cater to your soreness. Move through regular steps and reaches so that you don’t avoid using the areas that need to be loosened up.

Follow this at home solution to muscle soreness for a full body treatment after another great Training Studio Session!

- Walking Warm Ups 1 to 2 lengths each
- Stiff Kicks 15 reps each side
- Seal Jumping Jacks 15 reps
- Prisoner Goodmornings 15 reps
- Arm Circles small to big 20 forward then 20 backward
- Spiderman Hip Stretches 12 to 16 total reps

*Each rep and round increase the range of motion through each movement while taking minimal rest, creating optimal body heat to warm muscles and feel relief fast
*Repeat 2-3 total rounds through and start feeling more flexible!

Click here to view the embedded video.

Lastly, if an ache or pain persists longer than 3 days, inform your trainer! Open lines of communication are key in achieving the best results for your body. Let us help you feel your best!

If you’re part of The Training Studio family then you have probably heard us say over and over that there is “no such thing as spot reduction!” BUT with clean eating and training it is possible.  Besides sticking to your Studio Nutrition Plan you need a kick butt training session for those legs that challenges those muscles, revs your metabolism and helps you create a tighter look by creating a stronger, denser muscle and burning the body fat that haunts your natural shapely curves.

Check out my sample workout set below for a leg blasting exercise routine to help give those knee knuckles the ol’ one two punch for knock out legs!  Keep in mind, its about quality NOT quantity.  Do not train your legs the day before or two days after as your muscles need time to rest and recover for best results.

Exercise

A1 Stepmill or High Incline Treadmill             5 minutes-fast pace

B1 Lunge Jump – 3 sets – 8 reps each leg – no rest

B2 Squat Jump – 3 sets – 8 reps total -  no rest

B3 Body Wt Squat – 3 sets – 20 reps – 60 seconds rest then repeat

C1 Single Leg Dead lift – 4 sets – 8 to 12 reps – 90 seconds rest

D1 Walking Lunges Medium Step – 3 sets – 20 to 25 each  60 seconds rest

Click here to view the embedded video.

Notes:

• The plyometric superset (sequence B) is bodyweight only; no added resistance.

• With the exception of the dumbbell stiff-legged deadlifts, no sets should be taken to failure

Have Fun!!! Feel free to post comments about your workout experience!