Our legs are the pillar of our every moment. They basically act as a balancing force in our everyday activities. Having weak legs won't get us anywhere. We'll just end up dragging ourselves into performing our daily tasks with added stress. 

In our quest for strengthening and toning our legs, we discovered a lot of exercises and workouts and we tried almost all of them. But let's just narrow it down to some exercises that are easy to do and require just your body weight or easy-to-use and reliable training equipment which you can combine with these exercises at the gym or at home. 

Let's workout those calves, glutes, quads, and hamstrings with these easy-to-do exercises! 

Exercises to Strengthen and Tone Your Legs

1. Squats

This is probably the best leg and butt strengthening exercise because it really targets your hamstrings, quads, and glutes. This is also the most popular leg exercise that most fitness buffs add to their routine. There are different squat variations that you can do. Try pairing it with leg resistance bands or booty bands for added resistance!

2. Deadlifts

Deadlifts target the glutes, quads, and hamstrings, aside from targeting the lower back. This exercise can be done using dumbbells, kettlebells, or barbells, then pair it with Kinetic Bands to increase strength and resistance. 

3. Lunges

Target the glutes, quads, hips, core, hamstrings, and calves with this beginner exercise. Lunges strengthen the legs and help improve stability. If you're just starting to do lunge exercises and having problems with balance, you can start by holding on to a sturdy pole or wall.

4. Running

This is still one of the most practiced leg workouts. It can be a bit challenging for some but a very enjoyable leg strengthening routine to most. Not only does it strengthen your legs, but also makes your knees stronger. One positive factor is that it can improve your mental health. They say that people who run daily are happier and stronger. If you are unable to run outdoors, you can still run using a treadmill and try adding resistance to your routine. 

5. Biking

Biking stimulates the leg muscles and strengthens cardiovascular muscles as well. If you can't bike outside, use a stationary bike at the gym or at home and try adding resistance bands to intensify your leg workout. 

Toned and Stronger Legs

The secret to stronger and toned legs doesn't just lie in fancy equipment and gyms. You can even do this in the comfort of your home or anywhere you feel comfortable. You don't have to invest in expensive equipment to achieve stronger and toned legs. Just a set of leg bands will definitely yield amazing results. 

Reach out to us for more information and be on your way to reaching your goals!

• Artistic
• Rhythmic 
• Acrobatic 
• Aerobic 
• Trampoline 
• Tumbling 

These classifications involve different types of equipment that gymnasts use, such as vaults, uneven bars, balance beam, parallel bars, hoops, ribbons, and many more. It is very important for every gymnast to perfect their skills and techniques in order to have an outstanding performance. 

Gymnastics is a highly physical activity, that is why as a gymnast, you need to have proper discipline as you continue to advance through the various levels. As you advance, the work load increases.

The Importance of Flexibility for Gymnasts

There are different classifications of gymnastics and each requires different levels of flexibility. As a gymnast, you should focus on your flexibility and body conditioning in order to master the skills and techniques with grace and ease. 

You should invest time and energy to improve your flexibility so you can advance to the next level until you reach the maximum tolerance in terms of flexibility without injuring yourself. As with flexibility, static stretching is what most gymnasts do at first, and this is when you hold your stretching position, split for example, for a certain period of time. You should only go as far as you can, in stretching, without pain. As you progress, your level of flexibility also advances. 

Maximum Benefits of Kinetic Bands® for Gymnastics Training and Conditioning Exercises

Just like any other sport, gymnasts also undergo rigid training and exercise to help them build and improve their flexibility in order to deliver their skills and techniques flawlessly. That is why our leg resistance bands provide a smooth and consistent resistance to your body movement. And since they are lightweight and portable, you can bring them anywhere so you won't miss a training session.

Perfecting your routine requires flexibility, agility, and of course, balance and coordination. As you do your turns, leaps, artistic stunts and tumbling routines, it's very important that you master your routine and have full body control and flexibility while maintaining full range of motion. Conditioning your body using Kinetic Bands will help you improve your performance. 

Flexibility Exercise Tips:

• Always remember to stretch your groin. This is an area that does not receive much attention. Simple exercises using the Kinetic Bands, like a butterfly stretch or basic groin stretch, will develop flexibility in the groin area. During these exercises, keep your back straight to work back flexibility at the same time. 
• Stretch the quads and calf muscles with exercises like sitting in a pike position. Grab your toes while keeping your legs straight and pull your toes toward your chest. Another great exercise is standing on one foot and grabbing the other foot and pulling it up to your butt. Holding this position will stretch the quad while also improving balance. 
• Stretch your back by holding a backbend, walking your hands toward your feet for increased flexibility. A more gentle stretch would be child pose with your arms extended straight out in front, and also moving your arms slightly to either side. 

We hope this article and the tips mentioned here will help you achieve your dreams in gymnastics. Let us know your goals, and we'll help you start on the right track to becoming the gymnast you want to be!

Follow us on our social media pages as well for additional tips. You can also check out our training equipment specifically developed for gymnasts, and we guarantee 100% satisfaction when you use our products. Check out some of our videos that will help you perform to the best of your ability. 

AGILITY LADDER DRILLS

In the video below, we show a variety of ladder drills that athletes can do for all types of sports to make the workout more intense, increasing the difficulty with move. What's good about these drills is that they can be performed by athletes of all ages. Doing these drills with our speed and agility ladder will help improve your speed, agility, and strength. 

For maximum benefits, pair your agility ladder with a set of leg resistance bands and add resistance to your sets to increase speed, endurance, and explosive power while you train. 

Here are some beginner and intermediate ladder drills that the trainer in the video mentioned, and you can do them at home or almost anywhere that has enough space to set up your agility ladder:

1. High Knees

2. Lateral Quick Steps

3. Lateral In & Out

4. Ali Shuffle

5. Lateral Single Leg Hops

These are just a few of the drills that you can do with an agility ladder, which helps improve speed, agility, mobility, and balance. 

And did you know that when you purchase our KB Quick Step Speed and Agility Ladder, you now get 11 rungs instead of 9 for the same low price? Yes, you read that right!

Whatever your goal is, whether it is to increase your running speed, foot speed, lateral or multi-directional speed, agility, body control, or endurance, we offer exceptional training equipment that can help you achieve your goals and fit your budget. For more tips and videos, follow us on our social media pages. You can also check out our products, and we guarantee you 100% satisfaction when you incorporate them with your workout routines. Don't forget to subscribe to our mailing list to keep you in the loop about helpful tips and information on the latest updates on new products and upcoming sales. 

Share with us your speed training goals, and we'll be glad to help you with your journey!

As we experience shorter days and colder weather, the tendency to drift back and be comfortable inside our homes slowly takes a toll on us, and we find it difficult to stay fit and healthy because we lack the motivation to do so as we just want to snuggle on the couch and binge watch our favorite show while snacking. There are instances where some people feel what is called "seasonal depression", and they go into hibernation, shun away from the crowd, and just stay home. They don't even do the workouts that they're used to doing during the warmer months. Well, that can affect your overall physical and mental state, right?

Beat the Winter "Blues"

In spite of all the exciting events happening during this season, we should still center our focus on staying active during the cold months. It's very important to continue doing our regular workouts even if you lack the motivation to do so. Regular exercise helps maintain our body's homeostasis and reduce the risk of serious diseases.

It's not easy, but when proper discipline and the right mindset, you'll be able to overcome your "winter" depression. Remember, our brain releases serotonin and dopamine, the feel-good chemicals, after a good workout. These "happy hormones" can help reduce depression and anxiety and will make you feel good throughout the day.

Try to do your workout routine for at least 30 minutes each day and you will feel a huge difference. In addition to that, maintain proper diet even though there are many temptations regarding food choices due to holiday events and parties.

Working out can sometimes be difficult during this time especially when you plan to go to the gym but end up backing out because it's cozier to stay at home and keep warm. You don't have to worry about that. There are so many ways to keep yourself fit and warm without going to the gym because you can just do a home workout using the right equipment. 

Back in the Sun

While sunshine is very abundant during the warmer months, getting enough sunlight during winter is really tough for many people. Try to expose yourself and let the sun smile at you for a few minutes. The vitamins we get from the sun, like Vitamin D, helps make our bones and our immune system strong. Because of this, our brain and body exudes a lot of positive vibes and prevents hypertension, cancer, and a lot more. 

These are just some ways and reasons why staying active during winter is important. While winter can be very challenging for most of us, with the right mindset and determination, it's not that hard to continue your workout routines. We, at Myosource, can help you stay fit and healthy no matter the season. 

Though running is an integral part of a runner's life, let's face it. It's very difficult to maintain your workout routine as a runner when snow is slowly piling up outside. Winter presents a lot of challenges that hinder athletes to do what they're normally doing for their training during the warmer months. The icy weather outside poses a lot of risks for runners. While indoor workouts, like running on the treadmill, is also a good option during winter, most runners dislike it because of the monotony of the routine. 

There are runners who just don't like to sacrifice running outside during the cold months, but they need to maintain  consistency during training, no matter the season. Even though winter is a challenging season for every athlete, it shouldn't stop you to maintain your running workout. There are other ways that you can try in order to maintain your training consistency. 

Strength Training during the Off-Season

If you can't run outside because of the snowy weather, you can do strength training. You can accomplish this at the gym or at home, when it's really impossible to go outdoors. With just your bodyweight, you can build strength. If you want to do strength training at a higher level without needing to use heavy machines, all you need is a couple of handy but trustworthy pieces of workout equipment. They are portable and light weight so you won't have any trouble bringing them with or storing them after your workout. 

You can also do resisted running in place, such as high knees. It is a great option for an alternative to running. Step ups, lunges and other exercises at a high rep speed can also be a great benefit. The resistance with the Kinetic Bands will challenge every rep, allowing you to maximize your training time. 

Cross-Training

This is a great alternative when running is not an option during the colder months. You can do cross-training activities that are equivalent to your running routines. Just choose what type of training you are most comfortable with and dive in!

Some examples of cross-training are cross-country skiing, cycling, swimming, aqua jogging and elliptical machine exercises. 

Maintain Your Consistency

While winter can be very challenging for most of us, with the right mindset and determination, it's not that difficult to continue your workout routine. You can still run outside if you really want, despite the weather. Just do it at a slower pace and don't force yourself to run the normal mileage. Don't forget to wear your winter gear to avoid illness or injury. 

On the days that running outside is not possible, strength training and cross-training workouts are great alternatives. Winter doesn't mean you should slack off at home. There are many ways you can complete a workout with minimal equipment, like resistance bands.

For more tips and videos, follow us on our social media pages. You can check out our products, and we guarantee you 100% satisfaction when you incorporate them with your winter workout routines. Don't forget to subscribe to our mailing list to receive helpful tips and information on the latest updates on new products and upcoming sales. 

Let us know your health and fitness goals during winter, and we'll be glad to help!

Stemmed from the Sanskrit word "yuji," which means yoke or union, yoga is becoming popular that more and more women, even men, are hooked on it. This is one form of exercise that helps strengthen your whole body and increase cardiovascular endurance. The good thing about doing yoga is it also helps in your mental relaxation and keeps your balance in check. Yoga may look easy, but don't be deceived by outward appearance, as they say. This is one tough physical exercise hidden in each yoga pose, but gives you a blissful feeling and keeps you relaxed and focused.

What Yoga Does to Our Body

Aside from the relaxation and balance that yoga can give, it can also give you numerous benefits mentally and physically. 

1. Relieves Stress and Anxiety

Stress and anxiety can implicate many health problems like cardiovascular diseases, high blood pressure, insomnia, and so forth. Doing yoga daily can help alleviate stress and anxiety and keeps your mind at peace. 

2. Builds Muscle Strength

Having strong muscles will make us look good and feel strong at the same time. Yoga helps build stronger muscles and prevents back and joint pains. 

3. Improves Flexibility

While building strength, you should also improve on your flexibility, a primary benefit of yoga. These two should go hand in hand. After doing a series of yoga poses, you'll gradually notice a change in your flexibility like being able to touch your toes without experiencing pain. 

4. Your Heart's Best Friend

Yoga, combined with proper diet and discipline, can help reduce heart ailments as it helps boost your heart rate. It lowers the risk of having heart problems due to high blood pressure, stress, and other heart-related problems. 

5. Improves Your Quality of Life

Yoga is believed to help improve your quality of life because it releases all the negative energy and attract positive energy surrounding you. Many experts are using yoga to help their patients feel better, reduce their illness symptoms, and embrace life at its fullest. 

6. Encourage Better Sleep

Insomnia is the result of having too much stress. If you are stressed, sleep is like a distant star that's really hard to reach. But when you do yoga, it helps calm your senses and keeps you rested until morning. 

7. Improves Breathing

One major benefit of yoga is improved breathing. One technique, called Pranayama, helps improve your breathing through specific breathing exercises and techniques, which helps keep your heart and lungs healthy. 

8. Helps Develop Healthy Eating Habits

After a couple yoga poses, you'll notice that you're more mindful of what you eat and don't resort to emotional eating anymore, which results in obesity and other health problems. Yoga develops that kind of discipline as it helps you pay attention to anything you ingest - the taste, the sensation, and how it will affect your body in the long run. 

9. Improves your Focus

Regular yoga helps keep your mental focus in check. It improves coordination, memory, and the ability to solve complex problems. 

Resistance Bands and Yoga

While yoga is usually done using only a yoga mat, you can also use resistance bands or glute bands to make it more rewarding in the end. 

Yoga makes women, as well as men, more confident and calm inside and out. You just need to have discipline and a clear vision of your goals. And if you need some guided assistance, don't hesitate to drop us a chat or an email and we'll be happy to give you a hand in becoming a better you. 

Meet Neo! 

I am from Midlothian, VA. Currently I am a Dance Teacher and Conditioning Coach and Certified Trainer. I am a dance instructor at Premiere Dance Studios in Powhatan, VA and Dance Academy of Loudoun in Leesburg, VA. Dance is my passion, I've been in it for 30 years and I have had to work really hard to accomplish my dreams in it. I want to help others accomplish theirs with better information and the right tools. 

MY APPROACH

If I don't enjoy it, I don't do it!

I train, teach and operate to change lives... but I believe it needs to be fun! I believe my purpose is to help others using my gifts and talents, and as long as I operate within my purpose, I will be successful in helping people reach their goals. I want my clients to enjoy the process of reaching their goals so creating exciting and enjoyable workouts can be challenging. As a dance educator, choreographer and personal trainer my client base has a wide variant of specific needs and goals. I love that Myosource products allow me to target each individual's strength and conditioning needs with minimal equipment. Whether I'm doing conditioning for dancers, recovery training for senior citizens or clients with injuries, strength training for the de-conditioned or sport specific agility training for the stellar athlete, each product can be used in countless ways to fit each spectrum. Myosource makes it easy for me to pursue my passion and live in my purpose and never get bored!

WHY I CHOOSE TO USE MYOSOURCE PRODUCTS

I just have felt like I don't have the time to add on anything I'm not passionate about. But now I am starting to look at it as being able to share what I'm passionate about to reach more people. It all goes back to my purpose, "to positively impact the masses using my gifts, talents and passion."

There are so many women obsessing over getting their waistlines smaller, then also trying to show off crazy workouts or new challenges on social media.,, Why not kill two birds with one stone. Nobody else is. It beats buying and walking around with a bag full of different equipment, bands, belts, weights, etc.

MY FAVORITE MYOSOURCE PRODUCTS

1. Kinetic Bands

I am OBSESSED with the Myosource Kinetic Bands! They are my go-to tool to train my dancers and personal training clients! They are perfect for all levels, shapes, sizes and abilities! With the Kinetic Bands I can train glutes, quads, core, hamstrings, and all accessory muscles. They provide a no slip workout, which translates into less time wasted on adjusting equipment and more time training!

My fitness director refuses to take the Kinetic Bands off! I had to peel the fabric resistance bands off of her! lol 

2. KineticRT® Precision Trainer

Dancers, do you hear "open your arms from your back!"

Confused at what that means?

Try the Precision Trainer during ballet class or any class to FEEL a difference in your port de bras. Start training your Port De Bras for easier pirouettes, clean lines, increased back strength, and graceful performances! There are over 600 muscles in the human body, you don't have time to think about all of them so use the Precision Trainer to help create NEW neuropathways (muscle memory) so you can focus on what you LOVE!

The Precision Trainer is ideal to use for dancers to work on strengthening their port de bras. Across all genres of dance upper body placement is important to create clean lines and graceful movements. 

Dancers know that port de bras (the carriage of the arms) starts from your back, but they have difficulties identifying the back muscles they need to engage. The resistance of the Precision Trainer forces you to feel the muscles being worked, allows you to engage them faster and properly which also allows you to focus on the many other fine muscles that need attention and contribute to executing a graceful exercise with proper technique. Port de bras are usually the hardest skill to master amongst dancers. 

3. Kinetic Resistance Mini Loop Bands

Resistance and Strength Training are crucial to muscle development, fat burning and accessory muscle development.  When traditional weights aren't available, or when working with younger clients, I have found that the Mini Loop Bands are an excellent replacement for dumbbells and weights. They allow users to target the same muscles, using the same movements and range of motion, while allowing the user to determine their own resistance! I love them for bicep curls, tricep kickbacks, and tricep extensions! The printed levels on each band allow you to easily increase your resistance, making for an easy way to track a progressive workout. 

FOLLOW ME ON SOCIAL MEDIA

Instagram: @neolynch

Save 20% off Myosource products with my coupon code!

NLFIT20

Soccer is one of the most popular sports worldwide, and soccer players are also considered to be one of the most disciplined and physically fit athletes in the world of sports. Their strength, coordination, and maneuverability is top-notch. 

Some of you are even wondering where they got their impressive stamina and endurance. The truth is, they earned it the hard and physical way and the result of their struggles really paved the way for a successful soccer career. 

NO PAIN, NO GAIN

All the claps and shouts from their fans are like music to their ears and inspire them to do more on the field. But how did they develop their immeasurable strength? Here are some strength training exercises that soccer players do to improve their performance on the field. 

Barbell Back Squats

As you know, squats help build lower body strength and also improve hip flexibility as it hits your calves, hamstrings, quads, and glutes. Doing this exercise requires a heavy weight over your shoulders. Barbell back squats help increase full lower body mobility. 

Agility Ladder Exercises

If you want to be a great soccer player, footwork should be your main focus. Agility ladders do the trick in helping soccer players improve their footwork and coordination while handling the ball quickly and efficiently. Ladder drills not only improve your agility, but also strengthen your joints and muscles. Not to mention that this is also a great cardio workout. It's beneficial to add resistance bands to your ladder training and once you do, you will be amazed by the results. 

Goblet Squats

A full body workout, this fitness exercise helps develop lower body strength without the added stress on your spine. Moreover, this squat variation works your entire core as well as your legs and glutes. Not only will you have a stronger core and powerful glutes, this exercise also increases your mobility, especially in your hips and ankles, and it also helps prevent serious injuries during the game. 

Plyometrics

According to a study, plyometric training improves an athlete's agility. This type of exercise produces power, coordination, and speed at the same time. This is done with the use of plyo boxes that the athlete jumps on and off the boxes in different directions and movements. 

Turkish Get-Ups

Soccer players constantly change the speed and directions on a dime, so they need to have flexible hips, and this exercise does the trick. Not to mention that turkish get-ups also level up core strength and shoulder mobility so the players have the needed power, agility, and speed on the field. A goalie would really benefit from this exercise. 

THE END RESULT

While pondering about your favorite soccer player's skills and how great they are on the field, remember that the journey to excellence is not that easy. They invested a lot of time, dedication, and hard work in terms of fitness for them to be the best physical version of themselves. 

You may want to stay fit because you want to remain active and strong as you age, so you can still carry your grandchildren and play with them. You might be motivated to stay fit because you also want to complete your daily tasks with ease, like carrying heavy objects or participating in your favorite sport. Your motivation is what drives you to achieve your goals in staying fit for life. 

In order for you to stay fit and healthy, you need to target specific muscle groups in your body in a way that your transformation will be structured as you go forward. Let's start with a few of the upper body strength exercises that will help support you through daily tasks. 

Why KineticRT® Suspension Straps are a Great Fit for Your Upper Body Strength Training:

These reliable and versatile suspension straps will help you achieve the upper body strength you're aiming for. If you want to develop total body strength and functional fitness that you will help you look your best, let this piece of functional training equipment give you the best upper body strength experience. Just mount it properly and start building the upper body strength you want. 

Upper Body Exercises

Row Variations

This is a must-have on your upper body exercise list if you want to have a strong back, as well as strong shoulders and core. There are different row variations and we'll show you how to do some of them like the single arm row and the wide row int he first 30 seconds of this video. The basic row exercise is quite easy especially for beginners. 

Just grab the suspension straps with your palms facing each other. Tighten your core and squeeze your shoulder blades while rowing up, making sure your body is in a straight line. If you want to increase the level of difficulty, you can do the single arm row by rowing one arm at a time while maintaining proper form. 

Reverse Fly

This exercise targets your deltoids or your rear shoulders and the upper back muscles which can help improve balance and poor posture, as well as prevent back injuries and neck and shoulder pain. 

To do this, hold the suspension straps in each hand, with your palms facing each other. Keep your body in a straight line and open your arms out to the side, with only a slight bend in the elbows. Slowly pull yourself up, keeping your body in a straight line. Pause at the top and slowly return to starting position by lowing back down, bringing your hands together. Make sure to squeeze your shoulder blades together during this exercise. 

Chest Press

The chest press exercise helps build a stronger upper body and promotes stability. This also engages your core.

To do this, grab the suspension straps in each band and stand facing away from the anchor point. Lean forward, arms extended and make sure your body is in a straight line while keeping your core engaged. Bend your elbows as you lower yourself down until your chest is in line with the handles. Push yourself up slowly and return to starting position and repeat.

Tricep Extension

This upper body exercise mainly targets your triceps, as well as your shoulders and core. Like the chest press, this exercise also promotes stability and balance while suspended. It also builds a stronger core and is an excellent functional exercise.

Hold the suspension straps in each hand and stand facing away from the anchor. Position yourself and make sure the straps are taut while you preform the movement. Extend your arms overhead and bend your elbows 90-degrees. Lower your body and maintain a tight core, keeping your arms in a fixed position. Press yourself back up to starting position and repeat. 

Takeaway

These are just a few upper body strength exercises that you can do with one simple yet versatile piece of equipment. Not only does our product ensure great results, it also provides a healthy and functional strength building benefit for your entire body. It helps improve your core strength, balance, stability, endurance, flexibility, mobility, etc. 

Our training product is a great choice for your upper body training workouts. Check out the provided instructions on how to use the mounting accessories. Also look at what our customers are saying about it in the reviews section on the product page. Accessories are also included with your purchase.

To help you with that, here are a few great exercises that you can try and combine, along with some of their benefits, to get the total-body fitness you want to achieve. 

JUMPING JACKS

A type of plyometric exercise, jumping jacks is a great exercise for cardio endurance. This exercise helps you run faster and jump higher. 

Aside from the fun factor it gives, jumping jacks have a lot of benefits. Among of which are:

• Relieves stress
• A great warm-up exercise
• Good for the heart
• Improves stamina
• Tones muscles
• Aids in weight loss

** Pro-tip: Jumping Jacks strengthen your hip flexors, glutes, quads, and calves. **

SIT-UPS

Sit-ups are considered one of the classic total-body workouts. This may be very difficult at first, but the benefits this exercise can give you is more than what you expect. 

Benefits of sit-ups:

• Improved posture
• Core strength
• Reduces the risk of injury and back pain
• Strengthens the hips and abdominal muscles

** Pro-tip: Sit-ups help build and maintain a strong core and is a total-body exercise that benefits all types of movement**

LEG RAISE

Front leg raise targets your lower abdominal and hip muscles and if done correctly, this exercise helps increase stability and strength.

Benefits of the leg raise exercise:

• Strengthens the core
• Increases the stability of the hip flexors
• Reduces the risk of back injuries
• Boosts balance and stability
• Helps shed those unwanted pounds quickly

**Pro-tip: Leg raise exercise improves the flexibility and strength of your hips and lower back**

PLANK

This is considered as one of the best full body exercises due to its simplicity and functionality. This is a great alternative to crunches and provides multiple benefits. 

Benefits of the plank:

• Helps reduce back pain
• Improves stability and coordination and promotes better movement
• Improves posture
• Strengthens your core

**Pro-tip: Planks engage your legs, arms, and all of your core muscles**

LUNGE

Aside from getting a toned and tight butt, the lunge has plenty of benefits that will have you hooked and continue lunging until your legs give out! This simple, yet effective exercise is great for women who want to tone their legs and butt without dealing with complicated machines at the gym. 

Benefits of lunges:

• Tones and tightens your legs and butt
• Strengthens the core
• Enhances hip mobility and flexibility
• Can be done anywhere, anytime
• Improves balance and coordination

**Pro-tip: Lunges are a functional exercise because they impact your every day movements**

STAIR CLIMB

Some people may not know, but stair climbing has a lot of health benefits. This exercise is usually a part of our daily activities but what some people don't realize is that climbing stairs is considered a unique form of exercise. You can take the stairs up and down at work, home, school, or any multi-level building. You can start by going for 1-3 levels, then working your way up. 

Benefits of stair climbing:

• Reduces the risk of having serious diseases like heart disease, diabetes, stroke, and obesity
• Promotes better sleep
• Boosts the immune system
• Improves overall health
• Promotes healthy bones and muscles
• Improves heart health

**Pro-tip: Stair climbing provides holistic benefits and is recommended by doctors worldwide**

Getting fit does not need to be expensive. You don't even need to go to the gym to workout. If you prefer to do your workouts at the gym, that's totally fine, but if you don't have enough budget or extra travel time, but you really want to get fit, there is a lot of excellent but affordable workout equipment that you can use and the great thing is that they are portable so you can bring them with you anywhere!

Start challenging yourself now and you'll realize that the "little things" can go a long way. We hope that these exercises can help you start small but eventually, accomplish more. 

Meet Zach! 

Zach the trainer out of Knoxville TN specializes in functional pain free training with a holistic view and corrective exercises to help anyone from college athletes to youth to our elderly. 

MY STORY

I became a personal trainer after years of figuring out how to cope with my own physical setbacks. I have been in serious pain since childhood. I have Rheumatoid Arthritis (RA) and have been siting that my entire life. I have been in five serious car accidents that have led to injuries, pains, and doctors prescribing me medication as the only way to relieve the pain. Instead of medication and surgery, I turned to research. I began to learn how to help myself. I can honestly say that today I am living pain free without any medication and have managed to keep my RA under control and my autoimmune diseases at bay with knowledge of herbal supplements and natural therapeutic remedies. This led to my love of fitness and a passion to help others be confident and pain free in their own skin.

MY APPROACH

I use a holistic approach, with a focus on the whys. Why are you in pain? Why are you limited? What is going on underneath the surface? I use natural and healthy approaches to diseases and weaknesses that are holding us back. For every illness on earth, I truly believe there are natural cures. I work to not only build your body, but to also build your self esteem. I teach self-defense and boxing. I do both training for weight loss and athletic training. In addition, I am a corrective exercise specialist. Since 2014, I have helped change over 250 lives. 

MY 5 FAVORITE MYOSOURCE PRODUCTS

1. Booty Bandz

2. Kinetic Bands

3. KineticRT Upper Body

4. Space Saver Gym

5. KineticRT Suspension Straps

All of these products are great. 4 of the 5 can be used anywhere and all can be utilized for many different types of exercises and workouts. 

FOLLOW ME ON SOCIAL MEDIA

Instagram: @zachthetrainer

Facebook: @Knoxvilletrainer

YouTube: Zach The Trainer

Website: zachthetrainer.com

FINAL NOTE

Seeing people inspired after having nothing but doubts motivates me to learn more and help as many people as I can. Don't hesitate to reach out to me for more information about my training style. I'd love to help you on your way to becoming a stronger and healthier version of yourself!

Bodyweight Exercises You Can Do

There are a variety of bodyweight exercises that you can do with just one simple but reliable piece of equipment, and that is our KineticRT® Suspension Straps. You don't need to invest in expensive equipment or weight machines, or keep up with a monthly gym membership to achieve the body you want. It's so amazing that one piece of equipment can provide you with the physical strength and power you're aiming for. 

Not convinced yet? Watch the 2-minute video below and see what you can do with our suspension straps. Hundreds of bodyweight exercises can be performed using just one piece of equipment. Easily target specific muscle groups in your upper and lower body, including your core. Imagine how much you'll save without compromising the true essence of your fitness goals. 

In this video, we demonstrate 15 bodyweight exercises to help get you started using the suspension straps. Here is a summary of the exercises: 

ARMS: Row, Single Arm Row, Wide Row, Reverse Fly, Chest Press, Overhead Tricep Extension, Push-Up.

LEGS: Suspended Lunge, Squat Jump, RDL, Hamstring Curl, Mountain Climber.

CORE: Fallout, Push-Up Pike, Plank Tuck.

Benefits of Bodyweight Training

Bodyweight training has numerous benefits that can really motivate you to develop total body strength and fitness. Here are some of them:

Even beginners can do it. With or without a trainer, you can easily learn basic bodyweight exercises on your own. As you progress, you can increase the difficulty of your training.

Convenience. When you do bodyweight exercises, you don't even need to go to the gym or use complicated machines. This type of strength training can be done anywhere and with minimal equipment or none at all. 

Decrease chances of injury. Since you have the option to not use heavy equipment or machines, you're less likely to get injured. 

How Suspension Straps Help You Achieve the Physique You Want

Our product ensures you get the best results. It provides a healthy and functional form of strength training for your entire body. Plus, it helps improve your core strength, balance, endurance, flexibility, mobility, and body control. 

Takeaway

There are numerous bodyweight exercises out there that you can try and an array of fitness equipment that you can use. But before you choose which product to use, ask yourself first - what is the one thing that you would like to achieve in terms of overall fitness? Then carefully choose the right equipment that you think would provide you all the benefits and would guarantee the best results without spending more than what is needed. 

You don't have to scour the internet for a lot of options. Our product is a great choice for your bodyweight training needs. Check it out on our website and we also provide instructions on how to use the mounting accessories. You can also see what our customers are saying about it in the reviews section on the product page. If you are tired of going to the gym and using complicated heavy equipment or machines, the suspension straps is the perfect all-in-one piece of equipment. Just anchor it to a sturdy overhead object using the mounting accessories and start reaching your fitness goals today. If you need more information or assistance, contact us so we can provide for you! 

Having a strong core means having stability and enhanced overall physical fitness. 

Before you do these core exercises, remember to do a 10 minute warm-up routine to condition your body for your core workout. You can also use our Kinetic Bands® for added resistance.

Core Exercises for Beginners

Forearm Plank

Targeted Muscles: Abs, Upper Back, Chest, Arms

Reps: 30-60 second hold

Sets: 3

How to do it:

1. Lie face down on the floor, bend your elbows, and make sure they are directly under your shoulders. Slowly raise your body off the ground with your legs extended. 

2. Engage your core and keep your body in a straight line from your head to your feet. Do not allow your hips to drop.

3. Hold this position for 20-30 seconds, then release. Rest for 10 seconds and repeat. 

Abdominal Crunches

Targeted Muscles: Rectus Abdominis (six pack muscles), Obliques, Transversus Abdominis 

Reps: 25-30

Sets: 3   

How to do it:

1. Lie down on your back and bend your legs. 

2. Tighten your abs and raise your head and shoulders off the ground. Instead of putting your hands behind your head, you can cross your arms over your chest to help prevent neck strain. 

3. Do 25 repetitions and a 15 second hold at the top.

Seated Russian Twist

Targeted Muscles: Abs, Obliques, Upper Back

Reps: 15-20 (each side)

Sets: 3

How to do it:

1. Start sitting on the ground with your knees bent and feet flat on the ground. 

2. Slowly lift your feet a few inches off the ground and slightly lean back until you feel your abdominal muscles tighten.

3. Extend both arms in front and clasp your hands together. 

4. Make a twisting motion from side to side, then try touching the ground while keeping your lower body in a stationary position. Make sure your lower body is steady and twist using only your arms and core.

5. Repeat 10-15 times on each side.

Advanced Core Exercises

Side Plank

Targeted Muscles: Shoulders, Core, Quads

Reps: 15-20 (each side)

Sets: 2-3

How to do it:

1. Start by lying on the ground on your side, feet stacked, and your elbow directly under your shoulder and the other arm straight up toward the ceiling.

2. Engage your core while you slowly lift your hips off the ground, making sure your body is in a straight line.

3. Hold your position for 20-30 seconds, then release. Repeat the same steps on the opposite side.

Frog Chop

Targeted Muscles: Abs, Obliques, Quads, Hip Flexors

Reps: 15-20

Sets: 3

How to do it:

1. Start lying on your back with your arms bent and hands above your head with palms together. Legs bent with knees outside of hip line. 

2. Lift your shoulders off the ground using your ab muscles and chop your hands through your legs.

3. Slowly return to starting position and repeat. 

Split Crunch

Targeted Muscles: Abs, Hips, Glutes

Reps: 30-60 second intervals

Sets: 2-3

How to do it:

1. Start in a hollow body position. Lift your legs and shoulders 6 inches off the ground. Hands resting on your thighs. 

2. Separate your legs into a straddle. At the same time, lift your chest up, bringing your arms in between your legs. 

3. Slowly return to starting position and repeat. 

These are some of the best core exercises that you can do at the gym or at home. You can use our mini loop bands or our hips bands to have a more powerful core workout. 

After doing your core workout routine, do some stretching to relax your muscles and don't forget to keep yourself hydrated throughout your workout! 

As with any sport, basketball not only requires excellent shooting skills but also strength and endurance to stay in the game. If you lack these traits, your basketball career could be on the rocks!

There are some basic conditioning drills that basketball players can do to help them become a better athlete. And pairing these drills with resistance bands or Kinetic Bands® will add more power and explosiveness to their game. 

Let's dig in.

Chimney Jump

Using your agility ladder, jump up into each rung with both feet while making sure your knees are up to your chest while doing each jump until you reach the end of the ladder. Repeat the same process again. 

The Chimney Jump is great for conditioning your quads and developing explosive power. 

Hopscotch Jump

This is like playing hopscotch, but this time, you will use an agility ladder. You can start with both feet inside the first rung of the ladder, then hop out of the rung with one foot on each side of the ladder. Do this quickly until you reach the end of the ladder then repeat the same process going backwards.

This drill focuses on the hamstrings and change of direction.

Toe Taps

Toe taps strengthen the muscles in the lower body. It also helps improve foot speed and is a great conditioning exercise. You can do toe taps on stairs, benches or other low raised surfaces. 

With your leg resistance bands on, alternate tapping your toes on the object in front of your quickly. 

Cone Weave Drill

This drill increases your speed and agility while maintaining control and balance at the same time. 

Set up a row of quick feet training cones, 1-2 feet apart. Then do a side-step movement like a zig zag, going from one cone to the other. Stay in a half-extended squat while doing this drill so that your leg muscles are engaged. Once you reach the last cone, weave your way back to the start. 

Bicycle Crunch

This exercise is one of the most effective abdominal exercises and helps build a strong core. This can also be a good alternative to sit-ups. A strong core is essential to becoming a better basketball player.

Lie flat on the floor with your knees bent and your hands behind your head. Bend one of your knees, while straightening the opposite leg. Rotate your core as you try to touch your knee to the opposite elbow. Add the Kinetic Bands for an extra burn!

There are an array of conditioning drills to help you improve your basketball game. Just choose what's best for you in order to achieve maximum results. If you want to get some guided assistance on how to start, just drop us a message so we can provide you with the assistance you need. 

Though breakfast meal prep is sometimes a challenge, there are many healthy breakfast ideas that you can do yourself that won't take up too much time and energy and still give your body a morning boost.

Jumpstart your day with these quick and healthy breakfast meals so you don't have any reason not to grab a bite before starting your daily activities. 

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1. Banana Bread

You can bake this over the weekend and just eat a slice or two each morning to save you some time. You can use honey instead of refined sugars for a healthier option. Spread some peanut butter for added taste and protein.

2. Fruit and Cheese

A quick meal without having to cook at all. Just toss some fruit and a few slices of cheddar cheese in your bag and head out. This will give you enough energy and calcium for the day.

3. Granola Cups with Yogurt and Berries

Just fill a reusable container with granola, yogurt, and fresh berries. Top it off with almond butter if you like!

4. Berry and Yogurt Smoothie

A quick and simple smoothie recipe. Just blend some fruits like blueberries with greek yogurt and any type of milk or coconut water, depending on your preference. 

5. Cheesy Mushroom Scramble

Try this easy to cook scrambled egg with mushroom and mozzarella cheese. Crack the eggs and mix, then add the mushrooms and cheese. Heat oil in the pan. Cook the mixture until firm.

6. Mashed Sweet Potatoes

Mash the sweet potato slightly with a fork and put it in a microwavable bowl or cup. Microwave for 3-5 minutes. Remove from the microwave then mash it again until soft. Top it off with chopped nuts and almond butter for a quick protein boost.

7. Peanut Butter Waffle

Replace your syrup with 1-2 teaspoons of peanut butter and spread it on your waffle. Sprinkle with chia seeds and raisins.

8. Avocado Toast with a Twist

Put some mashed avocado on top of your toasted bread. Sprinkle with salt and pepper. For an added twist, top it with a sunny side up egg. 

These are some healthy breakfast suggestions that you can easily whip up in your kitchen. They are easy to prepare so you don't have to worry about the prep time. Breakfast is very important, so make sure to fill your stomach with any of these ideas before your morning workout.

Getting in shape for volleyball doesn't only require you to train on the court. You can also equip yourself with the training you need even in the comfort of your own home. You can try the following exercises to help you reach your fitness goals before the start of the season. These are just a few exercises that you can do at home to get into volleyball shape. You can use our Kinetic Bands® to aid in your training and for added resistance to your workout.

Warm-Up

It is important to warm up to prepare your body for a more intense workout. Cardio exercises like jogging or jumping jacks can be a good start. This will get your heart rate elevated and wake up your muscles. Do some stretching after completing a warm up.

Jump Rope

Jump rope exercises are a great form of cardio and helps to strengthen the muscles in your upper and lower body. This is a total body workout and a good workout for improving agility.

Bodyweight Squat

Squat exercises mainly target your glutes, hamstrings, quads, and hips. 

To perform a bodyweight squat, stand with your feet shoulder-width apart, arms bent in front of your chest. Bend your knees and squat down until your thighs are parallel to the ground. Make sure your chest is up and your knees are behind your toes. Slowly return to starting position and repeat. 

Wall Sit

This exercise helps strengthen your hamstrings, quads, glutes, hips, and core. 

To do this, press your back flat against a wall. Slide your back down until your knees are parallel to the ground, with your ankles directly under your knees. Hold your position for 30-60 seconds and the slowly press yourself off the wall. Repeat 2-3 times.

Lunge

Lunges strengthen your butt and legs. This exercise builds the muscles in the lower body that are needed for most volleyball skills and positions. 

To perform a proper lunge, stand up straight and keep one leg forward. Lower your hips with your front leg bent at a 90-degree angle and your back leg straight behind. Create enough distance between your legs. Make sure your back leg doesn't touch the ground. Switch legs and repeat.

Push-Ups

Push-ups are great for your upper body, as well as your lower body. It strengthens your arms, chest, core, hips and legs. This is also regarded as a compound exercise because it enhances and strengthens multiple muscle groups. 

To do this exercise, start in plank position with your hands directly under your shoulders. Bend your arms while engaging your core. Make sure your body is in a straight line. Slowly return to starting position and repeat.

Bicep Curls

This workout helps strength your wrists and biceps.

Stand on the resistance band in a staggered position and grip a handle in each hand and arms straight down at your sides with palms facing forward. Pull the handles up and bend your arms until your hands are at chest level. Slowly lower your arms back down and repeat.

Burpee

Burpee is a total body workout. It is a great conditioning workout and helps develop endurance.

Start in a standing position and jump straight up with your arms above your head and then go down into a plank position. Lower down into a push-up and bring your feet to your hands and repeat.

Plank

Plank exercise strengthens your core, arms, glutes, and hamstrings. 

To do this, place your elbows under your shoulders and extend your feet. Slowly lift your body off the floor, pushing against your forearms and toes. Keep your back straight and hold this position 20-30 seconds. 

Crunches

Crunches strengthen your abdominal muscles. It also helps improve your posture, thereby increasing your flexibility and mobility.

Start by lying flat on the ground with your knees bent and your feet flat on the ground. Put your hands behind your head, and engage your core while curling up toward your knees. Be careful not to pull on your neck while crunching up. 

To increase the level of difficulty, incorporate the Cheer Kinetic Bands to your stretching routine. These resistance bands will be a great addition to your warm-up and overall workout to help build strength while also increasing flexibility. Our package also includes a training DVD and workout guides. 

Here are some common stretching mistakes many cheerleaders make and how they can be prevented so you can stay on top of your game. 

1. Not Starting With a Warm-Up

During every workout or practice, it's highly important you begin with a warm-up. Athletes know this, however, not everyone does it ALL the time. Instead they end up getting ahead of themselves and wanting to jump right into the workout or practice and most of the time they are feeling the pain after. 

What should you do? Stretch before your intensive workouts or practices. Stretching paired with a short dynamic warm-up such as jumping jacks or walking lunges, will do wonders for you! This will wake up your muscles and gradually prep them for an intense workout. 

2. Wearing the Wrong Attire

This is also very important since what you wear can affect your movements. There is proper exercise attire or practice wear that definitely does not include loose shirts or jeans.

What should you do? Wear something comfortable that won't get in the way of exercises or specific skills. Just like any other workouts. Just like any other type of exercise, you should wear something that is stretchy but fits properly and will go along with your movements. Opt for a racerback tank top and spandex or soffe shorts. 

3. Not Stretching the Proper Muscle Groups

There are specific muscle groups that need to be properly stretched to avoid injury during jumps and stunts. The most common overlooked area to proper stretch for any cheerleader is the groin. Stretching the groin is VITAL for most stunts and jumps. But there are times that a cheerleader doesn't know how to properly stretch these muscles. 

What should you do? Focus on stretches such as a lying groin stretch using the stunt strap as demonstrated in the picture below. Don't forget about the hamstrings, quads, hips, and glutes but MAKE SURE to put a lot of focus on the hamstrings before attempting jumps or stunts. 

4. Not Listening To Your Body

Because you have a goal, you are also very focused on your fitness workout even if you're already feeling sore, thinking that it's just normal. 

What should you do? First things first, you should listen to your body. Don't force your muscles to stretch or you'll end up injured. Your body has limitations and it will tell you when it is time to slow down to stop.

Benefits of Running

1. Keep your weight on track and help shed that extra fat.

When you run, you burn a lot of calories thus making it one of the best forms of weight-loss exercise. If it's your first time running, start slow and increase speed as you go.

2. Running can add 3 years to your life.

According to research, running could add 3 more years to your life, and runners have a 25-45% reduced risk of premature death. Yes, you read it clearly. Running can prolong life and this is possible even if you run at a slow speed and only a few minutes per day. 

3. Run for a cancer-free life.

Running helps reduce the risk of developing cancer, like colon, endometrial, and breast cancer, especially for women.

4. Depressed? Go for a run!

Running contributes to better mental health. If you're down in the dumps, go for a run. It helps clear all the "cobwebs in your brain" and helps you feel better and improve your self-esteem. It's just a matter of how you see yourself and how running helps you improve on that part.

5. Run for that natural glow.

Surely, running helps reveal that natural glow in you because running helps unclog those pores. When you sweat a lot through various exercises like running, it will release those natural oils, making your skin look healthy and glowing.

6. Running helps improve sleep.

Especially those who suffer from insomnia, running can help improve sleep. When you have a fixed running routine, your body will also adapt to a good sleep routine. Just make sure you have enough of those zzzzzz's before you go for a run the next day to avoid fatigue during your run.

7. Running helps sharpen your memory.

As with other forms of exercise, running also helps boost your memory. It helps reduce the risk of developing Alzheimer's Disease and Dementia.

8. Running is good for the heart.

Studies show that running every day for 30 minutes to an hour can help reduce the risk of heart disease as it helps lower your blood pressure and increase artery elasticity.

9. Running helps you breathe easier.

Running makes your lungs strong. Non-runners tend to feel out of breath easily, even walking for just a few minutes or climbing up a few steps. But if you regularly run, you will notice a huge difference in the performance of your lungs even during "breath taking" activities. 

10. Running strengthens your core.

You may not notice it at first, but running helps to build a strong core. Having a strong core is essential in everyday life as it helps improve your posture, keeps your limbs strong and basically just make your everyday activities easy.

Final Note

There are many exercises that you can do everyday to keep you fit and healthy, and running is basically one of the most practical ways to engage all your muscles and keep you energized the whole day. Running can be done without any equipment though it will be more effective and powerful when you combine running with these amazing leg resistance bands. Kinetic Bands® provide more resistance which makes your legs stronger, leading to a great total body performance. 

If you need assistance on how to properly use resistance bands and other ways to achieve your health and fitness goals, feel free to reach out to us and we'll be happy to guide you through your journey to a healthy lifestyle!

In this article, we'll share some of the best exercises to improve your golf performance. You can do these exercises using only your bodyweight, but it is more effective when you use the right training equipment to enhance your performance on the course. 

According to golf experts, you should focus on the following to improve your game. These are:

1. Mobility
2. Strength
3. Power

Before doing the exercises to ensure optimum performance in these 4 stages, you should also remember that an effective golf fitness plan should:

• Help reduce your chances of injury during your game
• Allows you to perform your golf swing freely
• Increase your club head velocity and distance

Let's get started.

Mobility

A golfer must do some mobility exercises to increase their range of motion and prevent injury or strain during and after a round of golf. 

Cat-Camel Drill

This exercise helps improve thoracic spine mobility. This helps in flexion and extension of your thoracic spine.

• Start on all fours
• Slowly arch your back upwards or in a flexed position
• Hold this position for 3 seconds
• Slowly lower your back into a relaxed position and repeat

Hip External & Internal Rotation Exercises

Range of motion in your hips (internal and external) is essential in your golf swing rotation.

Air Squats

This is a great exercise to test your external hip rotation. If focuses mainly on your hamstrings, quadriceps, and glutes. It helps to build a strong foundation and balance for your lower body.

Front and Side Leg Swings

These exercises are good for testing your internal hip rotation. This increase your hip mobility. 

Strength

Strength is your ability to produce force. Higher strength levels lead to increased club head velocity.

Split Squat

This is an invaluable lower body exercise. Split squat exercise also affect our mobility and stability. This exercise effectively works your quads and glutes. 

Cable Rotation

This exercise targets your arms and obliques and increases your core rotational strength so you can effectively transfer force from your lower body to your upper body.

Power

Power lies between your strength and velocity, which affects your golf swing. Once you increase your strength in performing general exercises for strength and mobility, you'll be able to effectively complete the power exercises which can also increase your club head speed. 

Straight Box Jumps

This exercise develops power in your quads and glutes. It helps to build strength in your upper and lower body and improves your balance as well. 

Rotational Medicine Ball Throw

This primarily targets your rotational power, which can also help increase your club head speed. This is very effective in developing power in your hips and core. 

For more information on how to perform these exercises, just reach out to us and we'll be happy to help. If you would like to receive helpful tips on how to excel in your chosen sport, don't forget to subscribe to our newsletter. You'll also get updates on new products and upcoming sales. 

Before you go, make sure to check out our golf swing training aid to help improve your swing power and form. This is beneficial to golfers of any skill level.

Higher & Faster Kicks Using Resistance Bands

For an initial warm-up, you can start with front kicks. This is one of the basic moves you'll learn when you're starting to improve your kicking technique. The front kick is also considered one of the most popular offensive moves.

In the video below, we'll show you how to have higher and faster kicks by doing the warm-up exercises to prepare your legs for a higher kick using resistance bands for legs (Kinetic Bands®).

Side Kick Training Exercises

Side kick technique is also called a Power Kick. The video below will show you some of the drills that you can do in order to strengthen the necessary muscles and have that powerful thrust kick using Kinetic Bands.

Upper Body Strength in Martial Arts Training

Aside from conditioning your lower body, you should also consider performing upper body drills in order to have the necessary upper body strength. In the video below, you can see how you are able to strengthen your arms and shoulders in preparation for competition or even just for personal training.

Martial Arts athletes also do strength training using the upper body resistance bands (Upper Body Kinetic Bands®) to work on their upper body strength. Focusing on their arms and shoulders, for that powerful punch, flexibility to do everything with full range of motion, and maintaining endurance in all aspects.

Final Note

There are many conditioning exercises you can do to attain the highest level of training for Martial Arts. The drills are rigorous, but the results are noticeable. You can perform all these great exercises and even get a partner to spar with you using the Kinetic Bands. After some time, You'll notice how your speed and agility improve, and how powerful your kicks are.

Same goes for your upper body strength and flexibility. These wonderful and easy-to-use resistance bands for the  upper body and lower body will surely set you up for success. These bands will add the resistance needed to strike quickly and have powerful kicks for you to be able to take down your opponent with ease. Our Kinetic Bands engage the fast-twitch muscle fibers that are responsible for increasing speed, agility, and power. Our resistance bands activate the muscle fibers for increased velocity and endurance.

If you're a martial artist, you really need to try our Kinetic Bands. You'll be amazed by how these bands work to help you achieve the results you need to excel!