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Exercise of the Month

September's Exercise of the Month is the BURPEE
The burpee is an excellent body weight exercise because it has both strength and aerobic properties.
To perform a burpee:
1. Raise your hands up as you jump up
2. Drop down into a squat, then place your hands on the ground
3. Hop or walk both legs back to a plank position and hold for a beat
4. Hop or walk both legs in to a squat
5. Power back up to a jump with hands over head

To make the burpee an even greater strength move,
add a push up after you hop to a plank.

Try this move at the beginning of a workout as a warm up
OR as a 4 minute Tabata (20 seconds on 10 seconds rest X8).

FREE Welcome Back Workout T/Th/Su this week

Welcome Back Workouts
Free, Challenging and Fun CIRCUIT WORKOUT

Brodie and Wilson Weight Room
6:45 pm
Tues 8/26, Thurs 8/28, Sun 8/31

Meet the fitness counselor at weight room desk.
No registration required, but please be on time!
Questions? Ask Mary Ann at mdobbins@duaa.duke.edu

Join the Run/Walk Club

Live for Life Run/Walk Club


Register now for the Fall Run/Walk Club!  It’s not too late to join.  You can read all about the Run/Walk Club in a Duke Today Story
Join as an independent member or as a group member. The only workout you’ll regret is the one you didn’t do! 

Mondays and Wednesdays at these locations:

Exercise of the Month of August

Exercise of the Month - Kettlebell Clean

Once you have the proper form for the KB Swing down, the next step is a KB Clean.
The Clean is another foundational movement which is explosive in nature like the swing. It also prepares you for other KB movements like the Offset Squat or the Shoulder Press and Push Press.
(Scroll down to the Exercise of the Month in Feb 2013 if you would like to revisit the KB Swing)

    1. Place a medium/heavy KB on the ground between and slightly in front of your feet with the handle angled back

    2. Grab the bell with your right hand with your thumb pointing back and to the left 


    3. Drag the bell back between your legs to initiate a swing movement.


    4. Thrust the hips up as you would with a swing, but as your fist gets to about hip height, bend your elbow bringing the bell close to your body
    You should feel like you are skimming your thumb straight up your rib cage


    5. As you get to the top of your chest, rotate the elbow down as you pull the kettlebell up, halting  it on the outside of your shoulder.

    The key to this move is to use the hips and legs to help drive the weight up, rotating the shoulder so that the weight rests at shoulder level. Take care with this move and try not to let the weight flop against your wrist.

    Mary Ann's Expert Trainer Tip:  When done well, the bell won't bang on your arm causing bruising or pain on your upper arm or the base of your forearm. Sometimes squeezing the bell tightly just as it reaches the shoulder will stop any excessive movement.
    Start with a lighter weight to get your form down.

    Boot Camp Continues Tuesday July 15

    Register NOW for SUMMER III K-Ville Boot Camp!
    Duke Personal Training offers its most popular small group training program,
    Traditional Boot Camp
    Tuesdays and Thursdays
    6 PM
    $30 for all six sessions or $8 to drop in.
    Prizes for those who come to five of the six sessions.

    Boot camp workouts include:
       - Agility Drills
       - Body Weight Strength Training
       - Cardio Conditioning
       - Core Work
       - Great motivation from your drill instructor and fellow participants
    Contact Mary Ann today for more details or to register: mdobbins@duaa.duke.edu

    Exercise of the Month of July: The Chin Up

    An exercise that is effective and popular (especially with those Cross-fitters out there), the Chin Up, is the exercise of the month of July.

    To properly perform a chin up:
    1. Grip the bar. Tighten lats, core and back stabilizers.

    2. Pull using back and biceps to the top of the bar.

    3. In a controlled manner, extend shoulders to starting position.

    Jeremiah's Expert Training Tip:
    To increase total number of pull-ups you can do at one time, train in  clusters;  i.e. 5 rounds of 3x(2 pull-ups w/15s rest in between each group of 2). You will be able to do more total pull-ups vs. doing straight sets, and your pull-up capacity will increase.

    Is a Little Enough?

    For you science lovers, check out this interesting article from the New York Times Wellness Blog:
    No matter what your current level of fitness, it seems to benefit you the most if you challenge yourself.

    Exercise of the Month for June: Sponge Ball Knee Stretch

    For a strong core, try this month's exercise the Sponge Ball Knee Stretch.
    This Pilates based exercise works everything!

    To perform this exercise:
    1. Start on hands and knees with sponge ball under tops of feet. Lift knees about 2 inches from floor. (If no sponge ball is available, you can use a Swiss or resistance ball.)

    2.Hold in hover position or slowly extend legs and return to hover.
    If you can't reach full extension, start by keeping the movement small and try to keep the rest of your body very quiet.

    Lisa's Expert Trainer Tip: Make sure to feel strong and broad across your upper back and brace (or lift) your belly throughout this exercise.

    Summer 2 TRX Registration is Now Open

    Duke TRX Summer 2014 Times & Dates
    Mondays and Wednesdays -  July 7 to August 6 at 5:30 PM with David
    Mondays and Wednesdays – July 7 to August 6 at 6:30 PM with Crystal
    Tuesdays and Thursdays – July 8 to August 7 at NOON with Lisa
    Thursdays and Tuesdays – July 8 to August 7 at 6 PM with Lynn
    Beat the heat with some challenging workouts INDSIDE Wilson gym this summer!
    TRX 5 weeks, 10 classes, $100
    Find more details here:
    or contact Mary Ann at mdobbins@duaa.duke.edu

    Try Duke Personal Training this Summer!

    Our trainers are here and ready to help you get fit!
    For more details including rates and bios, visit our webpage:

    Exercise of the Month of May - Pilates Core Challenge

    May's Exercise of the Month is Pilates Single Leg Stretch with Ball Hold

    This core exercise requires a lightweight medicine or small Pilates ball.

    Start by lying on your back.

    Curl up your head and shoulders to hold the ball between your elbows and the tops of your knees.
    Your knees should be above your hips at a 90 degree angle.
    Use your hands to support your head, but do not pull on your head and neck.

    Keeping the abs engaged, inhale as you fully extend your right leg.
    Exhale to return your right leg to the ball.

    Repeat with your left leg.

    The lower your extended leg is to the floor, the more challenging the exercise. But watch out for excessive arching of your low back with the extension

    Try to complete 20 total leg extensions to complete one set.

    To make this exercise a little easier:
         Extend leg toward the ceiling
    To make it more challenging:
         Extend your leg out and hold for the three counts before returning knee to ball

    Neva's Expert Trainer tip:
    When doing CORE exercises slow down and focus on proper breathing and control. Complete a full exhale when contracting the core muscles.    

    Neva and many of our other great trainers are here all summer. Contact mdobbins@duaa.duke.edu if you are interested in Personal Training at Duke.

    Time to Register for Summer Boot Camp

    Duke Personal Training Boot Camp

    Join us for Boot Camp:
    • 4 weeks, 8 sessions, 40 bucks. Free “I survived” T-shirt if you come to at least six sessions.
    • Tuesdays and Thursdays 6 PM
    • May 13 to Jun 5th K-Ville lawn (and environs)

    Contact Mary Ann at mdobbins@duaa.duke.edu to register.

    Exercise of the Month of April

    Single Leg Bridge

    April's Exercise of the Month, the Single Leg Bridge, is a great exercise to activate your “posterior chain” of gluts and hamstrings while simultaneously challenging your core to stabilize itself.

    Start laying flat on your back with your arms to your side and the soles of your shoes flat on the ground with a 90 degree bend at your knee.

    Lift one foot up in the air, keeping your thighs parallel to each other. They should stay parallel to each other throughout the motion.

    Push through your heel on the ground as you squeeze your gluts and raise your hips toward the ceiling, until you have achieved a straight line from chest to knees. Count to three and then slowly lower back to starting position.

    Dylan’s Expert Trainer Tip:
    If single leg bridge is too challenging, start by building strength and form for performing standard double leg bridges.
    This exercise should be a staple of any runner’s strength training program or utilized during cross training sessions.

    Exercise of the Month of March

    Straight Leg Kettlebell Deadlift
    This month’s exercise is the Straight Leg Kettlebell Deadlift, affectionately known as the Stork Stance Deadlift. 
    To perform this movement, start standing with your legs together, arms by your side, and a kettlebell in one hand. 

    Lean forward, hinging on your hips and keeping your core engaged and back straight.  As you lean forward, allow the arm with the kettle bell to glide down the front of one leg while simultaneously extending the opposite leg straight back behind you. 

    Attempt to continue to lean forward until your leg and torso are parallel with the ground.  Hold this position for two counts and then slowly return to the standing position in the same manner, gliding the kettle bell back up one leg while returning the opposite leg to the ground. 
    Repeat 10-15 times on each leg.  The free arm may be used for balance throughout the movement.

    Kelli's Expert trainer tip: Start with a lighter bell until you perfect the movement. Once you have good core stabilization, you can increase the weight.

    Two Fitness Trends - What Makes them Different?

    Many people have heard the terms HIIT and Tabata used in fitness classes. While some might use these words interchangeably, they are in fact different. Put simply, a Tabata can be a subset of HIIT Training, but not all HIIT Training is Tabata training.

    This table summarizes the differences between Tabata and other HIIT methods.
    Why we call it that
    named after Japanese researcher Izumi Tabata
    stands for high-intensity interval training
    Interval ratio
    varies (e.g., 1:1, 2:1, 3:1, 1:2, etc.)
    Length of intervals
    20 seconds of work/10 seconds of recovery
    varies (e.g., work/recovery intervals—in seconds—are 30/30, 45/15, 60/30, etc.)
    Number of cycles
    eight total (4 minutes)
    varies (e.g., 2.5 minutes, 3 minutes, 6 minutes, etc.)
    anaerobic or aerobic