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September 13, 2007

Easy Home Exercise: Reactive Step-ups

Reactive Step-ups is a great exercise to improve on conditioning, stability, and balance in the lower body while toning the legs. To perform this exercise correctly:

1. Make sure that you have a 6-10 box-step
2. Start by placing the right foot on the box-step with the arms pulled back, ready to explode
3. Begin by jumping vertically using the right leg by extending your hip, leg and ankle. Land in the same position, pause and repeat. Perform for 10-15 repetitions on each leg.

Key points: Use the arms by throwing them up, but stop the hands at eye level. Make sure to land with the entire foot on the step/box and keep the torso leaning forward.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:36 AM

August 7, 2007

Easy Home Exercise: Lateral Plank with Rotation

Lateral Plank with Rotation is a great stabilization exercise for the entire body with a twist, literally. The primary muscles used are oblique abdominals, abdominals, transverse abdominus, erector spinae. To perform this exercise correctly:

1. Laying on your side, start with elbow and forearm on the ground and feet stacked on top of each other

2. Lifting the body up in a straight line, raise other arm straight towards the ceiling, and turn head up to the ceiling, and hold

3. Make sure to keep the body aligned and stomach tight

4. Hold this position for a timed period of 10 to 30 seconds

5. Staying in this position put the top arm behind the head to support the neck.

6. Begin by rotating the upper torso towards the ground and hold for a second. Return to starting position and repeat for 5 to 10 repetitions each side.

7. A key points is to make sure that the legs stay straight and do not move throughout the exercise and the head stays aligned with the spine.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:14 AM

August 2, 2007

Easy Home Exercise: Stability Ball Scorpion Press

Stability Ball Scorpion Press is a great exercise to focus on shoulders and core in a very un-traditional way. To perform this exercise correctly:

1. Start with feet against the wall and lying on the stability ball with the ball just under the chest.

2. Make sure the legs and glutes stay tight throughout the exercise. Also make sure the head stays down and in line with the spine.

3. Begin by raising the arms up in an L position with elbows in a 90 degree angle and hands and forearms aligned with the body. Begin the movement by extending the arms straight up in line with the body. Hold for 1 to 2 seconds and return to starting position.

4. Never relax the glutes and legs throughout the exercise. This will improve core stabilization. Perform 10 to 15 repetitions with a tempo of 3 seconds up, 2 second hold at the top and 3 seconds to return to starting position.

This exercise brought to you by the Dallas personal training staff from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:19 AM

July 25, 2007

Easy Home Exeercise: Core Ball Lateral Lunge with Pushout

Core Ball Lateral Lunge with Pushout is a great total body exercise that not only strengthens but also works on flexibility. Its main focus is on lower body, shoulders, and core. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright position with the feet shoulder width apart
2. Begin the movement by stepping out to the right laterally keeping both feet pointed straight
3. Allow the right leg to bend while the hips rotate back. Make sure the knee on the right leg does not pass the toes, and also that the left leg stays straight.
4. While in this position push the core ball straight out in front of the body and hold for a second. Return the ball back to the chest and push off on the right leg, back to starting position. Repeat the movement stepping out to the left side, keeping the right leg straight this time.
5. Return to starting position and repeat for 6 to 12 repetitions each side.
6. Remember to allow the hips to rotate back while pushing the ball straight out in front of the body.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 1:20 PM

July 17, 2007

Easy Home Exercise: Core Ball Squat To Press

Core Ball Squat To Press is a great total body exercise that focuses on conditioning and strengthening the shoulders, legs, and torso. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright standing position. Keep the feet shoulder-width apart and slightly pointed out.
2. Begin by performing a squat make sure the knees don’t pass the toes, allowing the hips to rotate back and chest and shoulders back holding the core ball at the chest.
3. Return to upright position, but never locking out the knees, while lifting the ball in the air
4. Make sure the elbows stay in as you press toward the ceiling.
5. Return the core ball back to chest and repeat for 10 to 15 reps.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:14 AM

July 13, 2007

Easy Home Exercise: Stability Ball Pike Ups

Stability Ball Pike Ups is an exercise that can challenge even the most advanced client. The main focus is the core muscles and shoulder stabilization. To perform this exercise correctly:

1 Begin this exercise by rolling out on the ball on your stomach, until the ball is underneath your shins while your arms are straight and underneath your chest in a push-up position. Make sure that the body is straight from the head to the toes.

2 Before beginning the movement, tighten the stomach muscles

3 Begin the movement by keeping your legs straight and allowing the hips to rise in the air, and the ball rolling towards the hands. Hold this position for a count of 1 to 2 seconds and keep the stomach muscles tight

4 Slowly return to push-up position and repeat for 10 to 15 repetitions.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 11:52 AM

July 2, 2007

Easy Home Exercise: Foam Roller Unstable Lunges

Foam Roller Unstable Lunges will improve core stability, proprioception, and lower extremity strength and hip flexor flexibility.

Stand at a strides length behind the foam roller and place the front foot widthwise on the roller. Keep both feet pointing forward, square the hips and shoulders in the frontal plane, engage the core and stand tall through the spine. Lower the back knee toward the ground while maintaining an erect spine and core tight. Return up to the starting position and repeat for desired number of reps and then switch legs.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 10:59 AM

June 28, 2007

Easy Home Exercise: Foam Roller Unstable Squats

Foam Roller Unstable Squats are to improve core stability, proprioception, and lower extremity strength and balance.


Standing with both feet on the foam roller widthwise and balancing before you begin the movement. Keep both feet pointed forward on the roller, square the hips and engage the core. Begin by squatting with your arms extended out in front for balance, keeping your knees behind your toes and your hips back; do not pass 90 degrees bend of the knees; hold for 2 seconds and return to the starting position. Make sure to keep the core engaged throughout the range of the motion and your shoulder back and down with your chest out. Repeat for a desired number of reps.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 11:48 AM

June 13, 2007

Easy Home Exercise: Lying Foam Roller Bridge

Lying Foam Roller Bridge is to increase core strength, stabilization, and improve on the firing/muscle-recruitment patterns of the glutes and hamstrings.

1st Progression. Lying on the ground with both feet on the foam roller; using a towel/ball/pillow etc. in between the legs; squeeze towel as you lift your hips off the ground while balancing on the foam roller.

2nd Progression. Maintain a bridge position as you lift 1 leg off the foam roller and pause then return to starting position and repeat on the other leg as if you were marching. Remember to keep your hips up off the ground throughout the desired number of reps.

3rd Progression. Bridge with 1 leg straight and in line with the torso and your weight supported on the other leg on the foam roller. Do the desired number of reps and switch legs.


4th Progression. Pull 1 knee to your chest then bridge off the opposite leg on the foam roller. Do the desired number of reps and switch legs.

This exercise brought to you by the from Dallas personal trainersFitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance and stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 9:30 AM

February 2, 2007

Easy Home Exercise: Foam Roller Unstable Lunge

Easy Home Exercise: Foam Roller Unstable Lunge. This exercise is great for strengthening the lower body while providing balance/stability for the hips, knees, and ankles. To perform this exercise correctly:

1. Begin a stride length behind the foam roller while placing the front foot widthwise on the foam roller.
2. Make sure to keep both feet pointing forward, the hips and shoulders squared, and the stomach contracted throughout the range of motion.
3. Begin the motion by lowering the back knee towards the floor in a 90 degree angle, while keeping the stomach contracted make sure the knee does not touch the ground and stay on the toes on the back foot.
4. Make sure that the front leg also goes into a 90 degree angle.
5. Return to starting position and continue for 12 to 15 repetitions.
6. Repeat with other leg.


This exercise brought to you by the Dallas Personal trainers from Dallas Personal trainers Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 12:19 PM

January 10, 2007

Easy Home Exercise: Push-ups with Core Ball Lateral Planks

Easy Home Exercise: Push-ups with Core Ball Lateral Planks. This in not only a great upper body exercise, but when performed correctly, is a great core exercise that adds advanced shoulder stabilization. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly:

1. Hands shoulder width apart, with the shoulders lined up with the wrists with one hand on the core ball.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. As you exhale, push up, fully extending the arms, rotating the body to the side of the core ball lifting the other hand off the ground, with arm extended straight up
5. Now you should be balanced on one arm on the core ball arms are straight and strong. Feet are side by side, both on the floor.
6. Slowly return to starting position and repeat on the same arm. Repeat for 4 to 10 repetitions on each arm
7. Make sure to keep the core muscles, glutes, legs as tight as possible
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

This exercise brought to you by the Dallas Personal trainers Fitess Trainers To Go

Posted by Dallas Personal Trainer at 2:54 PM

January 3, 2007

Easy Home Exercise: Push-ups with Core Ball Lateral Planks

Push-ups with Core Ball Lateral Planks. This in not only a great upper body exercise, but when performed correctly, is a great core exercise that adds advanced shoulder stabilization. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly:

1. Hands shoulder width apart, with the shoulders lined up with the wrists with one hand on the core ball.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. As you exhale, push up, fully extending the arms, rotating the body to the side of the core ball lifting the other hand off the ground, with arm extended straight up
5. Now you should be balanced on one arm on the core ball with arms are straight and strong. Feet are side by side, both on the floor.
6. Slowly return to starting position and repeat on the same arm. Repeat for 4 to 10 repetitions on each arm
7. Make sure to keep the core muscles, glutes, legs as tight as possible
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:21 AM | TrackBack

December 5, 2006

Easy Home Exercises: Single-Leg Leg Curls

Single-Leg Leg Curls. This exercise is great to strengthen the core, glutes, and lower back, while focusing on the hamstrings. When performed correctly, this exercise can be beneficial to strengthen hamstrings with an advanced movement. To perform this exercise correctly:

1. Lying on the back, with one leg slightly bent, with toes pointing up, one foot on top of the middle of the stability ball, with the other leg extended straight in the air.
2. Relax the head and shoulders as you lift the hips up and curling the ball towards your glutes and hold for 1 second, while keeping your hips off the ground throughout the range of motion
3. Make sure to stay on the heel of your foot and squeeze glutes at the top
4. Slowly lower hips, straightening the leg without touching the ground and repeat
5. Make sure to keep stomach tight throughout the range of motion
6. Perform 10 to 15 repetitions each leg, 2 to 3 sets

This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go

Posted by Dallas Personal Trainer at 11:36 AM | TrackBack

November 10, 2006

Easy Home Exercises: Explosive Pushups

Explosive Pushups. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. By adding the explosiveness, it becomes a powerful and advanced movement. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly,

1. Hands shoulder width apart, with the shoulders lined up with the wrists.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. As you exhale, explode up, fully extending the arms, lifting the hands off the ground
5. As you come down, go directly into the next explosive push-up
6. Make sure to keep the core muscles, glutes, legs as tight as possible and return to starting position
7. Make sure you do not lock out the elbows
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go

Posted by Dallas Personal Trainer at 9:02 AM

October 17, 2006

Easy Home Exercise: Bodyweight Ice Skaters

Bodyweight Ice Skaters. This is a great way to condition and increase your heart rate while working on your lateral movement. To perform this exercise correctly,

1. Start in a slight squat position, knees slightly bent, hips back, so that knees are not passing over the toes
2. Pushing off with the left leg, jump laterally to the right side, landing on the right leg, in a squat position
3. Make sure that you land softly by landing on your heels and absorbing the pressure in the thighs and glutes.
4. Repeat by pushing off with the right leg, jumping laterally to the left side, landing on the left leg, in a squat position.
5. Make sure to use your arms while pushing off, picture speed skater
6. Repeat in a continuous motion for a timed period.

This exercise brought to you by the Dallas Personal Trainers from Fitness Trainers To Go

Posted by Dallas Personal Trainer at 9:20 AM | TrackBack

October 12, 2006

Easy Home Exercises: Bodyweight Ice Skaters

Bodyweight Ice Skaters. This is a great way to condition and increase your heart rate while working on your lateral movement or side to side motion. To perform this exercise correctly:

1. Start in a slight squat position with knees slightly bent, hips back, so that knees are not passing over the toes
2. Pushing off with the left leg, jump laterally to the right side, landing on the right leg, in a squat position
3. Make sure that you land softly by landing on your heels and absorbing the pressure in the thighs and glutes.
4. Repeat by pushing off with the right leg, jumping laterally to the left side, landing on the left leg, in a squat position.
5. Make sure to use your arms while pushing off-picture speed skater
6. Repeat in a continuous motion for a timed period.

This exercise brought to you by the Dallas Personal Trainers from Fitness Trainers To Go


Posted by Dallas Personal Trainer at 9:31 AM

September 26, 2006

Easy Home Exercises: Jump Squats

Easy Home Exercises, Jump Squats. This is an advanced exercise, great for toning, strengthening, and conditioning the legs by adding plyometrics. To perform this exercise correctly,

1. Start with feet shoulder width apart, toes pointing slightly angled out
2. Make sure hips, knees and toes are aligned correctly throughout the range of motion
3. Hands are placed behind the head to make sure that the chest is up and shoulders are back throughout the range of motion
4. As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees in a 90-degree angle
5. Make sure the knees do not pass over the toes, and stay on your heels
6. Explode off your heels and jump towards the ceiling, landing softly back into the squatting position
7. Make sure to land softly by absorbing the pressure in your muscles and not your knees
8. Repeat for 12-15 reps

This exercise brought to you by the Dallas Personal Trainers from Dallas Personal Trainers from Fitness Trainers To Go

Posted by Dallas Personal Trainer at 1:20 PM | TrackBack

August 22, 2006

Easy Home Exercise: Stability Ball Knee Tucks

Stability Ball Knee Tucks is a great exercise to strengthen the entire core region. It also involves the upper body. To perform this exercise correctly,

1. Start in a pushup position, with the ball underneath your shins. Remember to keep the body straight and keep the core tight.
2. To begin the motion, bring your knees toward your chest while keeping the ball under your shins. Arms should stay straight. As you bring your knees in, your butt pushes up to the ceiling. Pause and contract the abdominals and return to starting position. Repeat for 12 to 15 reps.
3. Make sure you breathe throughout the entire range of motion
4. You can progress to moving the ball down to your toes and then bringing the knees in to the chest.

This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go

Posted by Dallas Personal Trainer at 12:58 PM | TrackBack

July 21, 2006

Easy Home Exercise: Core Ball Push Up

Core Ball Push Up. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. The core ball is similar to a medicine ball or weighted ball, except it has handles on either side of the ball for functional uses. This exercise involves, the chest, back, triceps, shoulders, and core muscles with stability. To perform this exercise correctly,

1. Holding on to the handles of the core ball, making sure the core ball is right underneath the chest muscles, and not your head
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down, exhaling on the way up
4. Make sure to keep the core muscles, glutes, legs as tight as possible, return to starting position
5. Make sure you do not lock out the elbows

This exercise brought to you by the Dallas Personal trainers from Dallas Personal trainers from Fitness Trainers To Go

Posted by Dallas Personal Trainer at 9:23 AM | TrackBack

May 4, 2006

Easy Home Exercise: Stability Ball Pike Ups

Stability Ball Pike Ups: This is an advanced exercise that provides awesome core strength while stretching the lower back and hamstrings. This is also great for strengthening the shoulders. To perform this exercise correctly:

1. Start out in a pushup position with the feet on the stability ball. Make sure that the hands are at chest level and shoulder width apart throughout the range of motion.
2. Keeping the head aligned with the spine, lift the hips in the air, keeping the legs straight, and rolling the ball towards the chest. Make sure to keep the arms straight, and the stomach tight.
3. Hold for a second, and slowly return to starting position. Repeat for 10-15 repetitions.

This home exercise tip brought to you by the Dallas Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 11:22 AM

March 28, 2006

Home Exercise Tip: Sports Cord Harness Forward Lunge

Sports Cord Harness Forward Lunge: This is an advanced way to train the lower body while adding a big demand in hip stability and core activation. This exercise requires one person to hold the sports cord by the handles. To perform this exercise correctly:
1. Start with the sports cord around the waist, the other person holding on to the handles, standing behind the person lunging. Stand upright and place the hands on the hips.
2. Draw in the stomach and begin the movement by stepping forward placing one leg out in front making sure the knee does not pass the toes. Make sure that feet are pointing forward throughout the range of motion.
3. Bend the back knee straight down, into a 90-degree angle. The front leg should follow, by also bending into a 90-degree angle. Never let the back knee touch the ground.
4. Hold this position for a second, and return to standing position while maintaining core stabilization.
5. Repeat for 10 to 15 reps and then switch legs.
6. You can also alternate the legs for recommended 10 to 15 reps per leg.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 3:59 PM

March 16, 2006

Easy Home Exercise Tip: Four Square Squat Jumps

Four Square Squat Jumps: This is a great exercise to build explosiveness, explosive power in the hips, while toning the legs. This exercise will increase the heart rate dramatically. To perform this exercise correctly:
1. Begin by laying out two sports cords perpendicular to each other to create 4 squares.
2. Stand in one of the squares with perfect posture (shoulders back, stomach tight, hands behind the head) and feet just outside the hips and toes are aligned with the knees. Start out standing in the bottom left square.
3. Squat down until the thighs are parallel to the ground (keeping the stomach tight) jump forward to the square in front, exploding from the hips, glutes and quadriceps. Make sure to extend the ankles knees and hips in a straight line.
4. Repeat the motion by jumping to the side to the square to the right, and then back to the square behind you. Finally, jump to the side to the square on the left.
5. Repeat for a number of repetitions, OR, switch directions for a number of repetitions. You can be as creative as you want on the square patterns.
6. Key points: Squeeze the glutes at the top of the movement and then again with the legs bent in the squat position.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:59 AM

February 23, 2006

Easy Home Exercise: Stability Ball Push-ups

Stability Ball Push-ups: This is an advanced progression to the traditional pushup, which requires more shoulder stability and overall core strength and stability. To perform this exercise correctly:

1. Begin by placing the hands on the outer portion of the ball in a pushup position, fingers pointed out. Beginners may want to begin with the feet shoulder width apart.
2. Keep the arms straight across the chest, keeping the body straight from the head to the toes. Remember to keep the core tight throughout the entire range of motion.
3. Begin the motion by lowering the body towards the ball by bending the elbows. Do not let the chest touch the ball. Hold this position for a second. Return to starting position by pushing off with the chest, straightening the arms.
4. Remember to keep the entire body straight throughout the range of motion.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:12 AM