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Talk Takeaway: Fitness with Tony Horton

Posted on Apr 9, 2013 10:45am

Tony Horton is a fitness guru best known for the boot camp style P90X home fitness program.  He is returning to the show for a fitness Talk Takeaway segment.  Tony will teach moves from his new DVD "10 Minute Trainer." All of these moves have been "stacked" to workout multiple muscle groups at once and allow for a complete workout in no time.  Tony has trained celebrity clients such as Rob Lowe, Sean Connery, Bruce Springsteen, Usher, Tom Petty, Billy Idol, Annie Lennox, Allison Janney and Sheryl Crow.  He also played a part in Michelle Obama's "Let's Move" health and fitness campaign.  

 

RESISTANCE BAND EXERCISES:


Rocking Iso Lunge: The first move is the rocking iso lunge. This baby works everything!  Quads, glutes, shoulders, arms, and it really gets the heart pumping.


Step into a lunge position with one foot forward and the other extended behind you.  Put the center of the resistance band underneath your front foot and put each end of the band in one of your hands.  Bend your elbows in so that your hands are just above your shoulders.  Once you're in position, rock your body back and forward, up and down, and then add a press.  The press should have your arms fully extending upwards toward the sky.  Exhale as you press the bands ups, and inhale as you release them back down.  From there it's just a matter of repeating the motions: back and forward, up and down, press.  Don't forget to switch feet after a few.


Band Crunch:  Here's a great variation on crunches that really works the core and engages your lower body.  Sit down on the floor, knees bent at roughly a 45 degree angle.  Toes are off the floor - only the heels should be touching the ground.   Wrap the ends of the band around each foot before gripping in your hands.  Your hands will rise and fall with the motions.   Make sure your feet are flexed to help engage your lower body.  Perform your basic crunch motion, lifting your back off the floor, and inhale as you rise and exhale as you come down.  If you're having trouble, make sure you've setup the bands in a way that gets you all the way up.  As you get stronger you can even do this without the bands!  


Band Hip Raise:  Here's another great move for your lower body.  Get down on the floor, lying on your back.  Your back should be completely flat as you begin.  Extend one leg straight up above you with a resistance band around the center of your foot.  Then press from your glutes and heels as you rise up onto your hips.  Don't bring your tips too high or you'll strain your lower back.  Keep both your hips equal – they need to go up at the same height and pace to avoid kicking right or left.  Lower the hips back down and repeat.  After a few, alternate legs and repeat.   


For extra support you can keep your elbows out wide.  If you want to turn up the intensity, tuck your elbows into your sides.

 

EQUIPMENT-FREE EXERCISES:


Pendulum:  This is a great move for working out your lower body, and as you exhale it will engage your core.  It also stabilizes your hip flexors.


Stand up, feet together and begin by bending your legs slightly and lifting one leg forward.   As you do so, focus on not hunching forward – if you need to hunch, that means your leg is up too high. Form and function is everything here.  After hitting the forward peak, swing your leg behind you, keeping your leg and upper body in line.  Since this move is about balance you don't need to go fast.  Also, be sure not to look down as it takes your head out of balance with the rest of your body.  You can also extend your arms out at the side for a little extra help.  Repeatedly swing your leg back and forth like this.  



Oblique Hop Squat:  This is a great cardio move for your lungs, but also for working your quads and core.  Lower yourself into a squat position, with your back straight and feet fully on the floor.  Legs are out wider than shoulder distance.  Extend your arms out from your torso and keep them bent up 90 degrees at the elbow.  In this position rock side-to-side three times.  Then use small, controlled leaps to hop forward.  As soon as you land, repeat rocking side-to-side three times and hop forward.   


The Bella Twist:  This is about your entire core.  As you do this motion, it's natural to bend forward so the key is to stay upright, even as you're twisting.   

Stay light on your toes and pivot forward with a twist four times.  As you twist and move forward, sink lower to the ground by bending at the knee.  After four pivots forward, reverse the action by moving backwards and rising up.  Remember, with the pivot motion you aren't jumping up so much as you are sliding and twisting in both directions - It's a wide range of motion in the feet.  You can also put your arms out to make the move that much more fun.

 

 

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