Tanya Stroh

Here’s a great Full Body workout from Tanya Stroh, an online personal trainer, fitness professional and of our Twitter and Facebook friend’s too. She sent us a workout uniquely created for one of her clients below. Here’s the workout routine from Tanya…

I want to share with you Lisa’s favorite customized workout last week. It’s a great full body routine consisting of unique exercises utilizing a variety of exercise equipment. Lisa is 46 years old and is an intermediate exerciser who has been working out consistently for over 5 years. Her initial goal was to lose weight then build muscle mass and improve her overall health – she achieved those successes by consistently working out, using the proper form, weight and exercise intensity. Today her goal is too simply to maintain her overall health and fitness level.

Tanya’s Full Body Workout Routine targets Legs, Chest, Back, Shoulders, Biceps and Triceps:

- Leg Lifts standing on Bosu: stand with left foot centered on the round side of Bosu, right foot forward with heel touching the Bosu for balance, keep left knee soft (hold support if necessary) After 10-15 reps switch feet.

- 90 degree Chest Press with dumb bells: Lie on your back (on a mat or a bench) with legs in the air and knees bent at 90 degree. Hold dumb bells with an overhand grip and palms facing away, extend the arms up over chest and repeat.

- Bent over Row with tube or band: stand with feet hip distance a part and tube secured under feet, knees slightly bent, abs tight and upper body bent to 45-90 degrees with a straight back. Hold tube or band handles with palms facing each other, exhale and pull tube or band handles up and back using the back muscles.

- Upright Row with Tube or band (or Sumo High Pulls): again stand with feet hip distance a part and tube secured under feet, knees soft and abs tight. Keep palms facing in and close to the body, lift up the band and raise the elbows high above the shoulders and repeat.

- Kneeling Hammer Curl on Bosu: kneeling on the round side of the Bosu, keep back straight, abs tight and chest lifted. Holding dumb bells on each side, keep the palms facing in, elbows in and hammer curl up then repeat.

- One arm Tricep Extensions (or Skull crushers): Lie flat on your back on a bench with your feet on the floor. Hold the dumbell with your arm at a 90 degree and palm facing in, extend the weight up to the ceiling and repeat. After 10-15 reps, switch arms.

During your workout routine, follow these exercise guidelines:

• 1 to 3 sets of each exercise
• 10 to 15 reps of each exercise
• Moderate weight & light to moderate intensity
• 30 to 45 seconds rest between sets
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

Lisa exercises at home and owns a variety of exercise equipment, she loves the diversity and challenge of how each piece of equipment is incorporated into her workouts. Her ever changing personal workouts eliminate boredom, break through exercise plateau and give her the best possible results because they are created for her!

Remember to warm up before you exercise and stretch and cool down when you are finished.  Always stay hydrated and listen to your body! Enjoy Lisa’s Workout!

Thanks Tanya for a great workout routine. Did you enjoy the workout? Post your comments and results below:

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