I am so excited to be the newest Splits59 FitPro Elite! I'm also excited to be the first megaformer instructor of the group. What's the megaformer, you ask? It's an amped-up version of a traditional Pilates reformer, with all sorts of crazy bands, straps, and springs. The popularity of the megaformer workout has been widely documented, and celebrities with to-die-for physiques like Sofia Vergara and models like Karlie Kloss are fans, so I highly encourage you to try the megaformer workout if you haven't! Unfortunately, megaformer studios are few and far between outside major American cities and are even harder to find internationally (you can find the nearest megaformer studio to you here: http://training.lagreefitness.com/lagree-locator.html?/locator). Because I'm so passionate about the workout, my first blog posts are going to demonstrate moves similar to those done on the megaformer that you can do at your gym, no matter where you are! Given warmer weather is ahead, below I'm demonstrating the gym version of several of my favorite megaformer moves to tone the backs of the arms. To do the moves you'll need:
- A resistance band, preferably with handles;
- Two heavy dumbbells heavy enough to be stable against your movements (I'm using 30 pound weights, but you might need more or less depending on your body weight and the strength of your resistance band); and
- A mat, to make kneeling comfortable.
- Chest opener (handles stay behind the body as you squeeze shoulder blades together and rotate knuckles to the sides of the room);
- Tricep kickbacks (hinge torso forward, shoulder blades squeezed together, seat off of heels, elbows stay high, palms face each other, full range of motion while keeping tension in band);
- Tricep kickbacks with limited range of motion (same move as before but range of motion is only to the hips then to full extension);
- Straight-arm tricep lifts (with arms fully extended, lower and lift arms several inches in each direction; be sure to keep tension in the band); and
- Straight-arm tricep squeezes (with arms fully extended and tension in the band, squeeze arms in toward the midline of the back).
Note that my video is sped up! When starting out, do 8-10 reps of each move *slowly* without rest between the moves. As you become more advanced and can proceed through each move and variation without taking a break, scoot further away from the weights for more resistance, do more reps of each move in the set, and/or opt for a stronger resistance band for the challenge!
image source: http://msmodify.com/