Eight Great Bodyweight Resistance Exercises

Fitness Quest 10 personal trainer Doug Balzarini performing eight bodyweight training exercises designed to target every major muscle group in the body. To increase resistance Balzarini added a stability ball, resistance tubes and a weighted medicine ball, which are fairly inexpensive purchases at a sporting goods store.

The video includes pointers on correct form and modifications to make the following exercises easier or more challenging.

  1. Chin up – Targets upper body, specifically the biceps, lats, pectoral muscles and traps.
  2. Push up – Targets the pectoral muscles, triceps and deltoids as well as the core.
  3. Plank – Targets the core muscles and the back and shoulders.
  4. Squat with medicine ball wood chop – The squat targets the lower body, specifically the quadriceps, hips and butt, and the wood chop hits the core muscles, rhomboids and deltoids.
  5. Torso twist with resistance band – Targets the core muscles, mainly the external and internal obliques.
  6. Stability ball hamstring curl – Like the name implies, this exercise targets the hamstrings as well as the thighs, hips and butt.
  7. Burpees – This is plyometric exercise that combines a push up with a jump at the end to get your heart rate racing.
  8. Modified lunge with shoulder press – The lunge targets the lower body with an overhead press that hits the shoulders, triceps and traps.

Carry On

One question I love to ask my clients is “What drives you to be great?”  Regardless of whether it is a champion athlete, successful entrepreneur, or a hard-working professional, I find the answers are often similar.  Regardless of your business, dreams, and desires, let’s use the traits of a champion and apply them to our lives.  As we all strive for improving our game, here are some of the answers I often hear…

Focus. Let’s face it.  Many of us are under stress and striving for balance and harmony in our lives.  The ability to focus and endure the tough times allows you to stand-out.  You can achieve improved focus by concentrating on elements you can control and not spending time on those you can’t control.

Attention to Detail. It goes hand-in-hand with focus but if you do the small things and pay attention to the details of your work, than you are more likely to be successful.  Do you strive for detail?  Do you follow-up to complete a project until the very end?  Are you good at communicating messages to staff or your team?  What areas can you improve upon to enhance this area of your life?

Hard Work. Legendary basketball coach John Wooden says “if you want to be successful, you need to be hard-working and industrious.”  I believe the road to success is paved not only with great intentions, but hard-work, enthusiasm, and a detailed plan, as well.

Passion. Play with passion and positive energy and it will rub-off on all that you touch.  Passion breeds enthusiasm and enthusiasm develops a positive energy.  A positive energy attracts success.  Play the game to win and not to “not lose.”  In times of fear, struggle, and challenge, it is critical to focus your attention inwards and find the inner spirit that guides you.  If you are in the right place, you will find your passion that drives you to deliver consistently.

Mental Toughness. Are you going to face adversity?  You bet!  And the higher you go up the pecking order, the more shots will be taken at you.  The key is focus once again on the things you can control and ignore the negativity.  It is important that in your heart of hearts, you know that you are doing your absolute best and being honest with yourself.  Fight the good fight and keep focused on only the things you can control.  When you find yourself in a rut, focus on what needs to be done to climb out of the rut.  Sometimes it means just stop over-analyzing everything and just start “playing” again.  A great example would be a baseball player that is in a slump.  Although the player wants to analyze the swing and look at what he/she is doing right or wrong, sometimes one just needs to stop beating oneself up mentally and get rid of the negative beliefs that infiltrate the mind during tough times.  Play ball!

Believe. You must believe you can do something.  Sometimes we don’t know how we are going to get to where we want to go or what it’s going to take to get there.  I love saying “For what your mind can believe, you can achieve.”  Write down your intentions and start to believe that you can achieve anything you so desire.  Surround yourself with a great team and work towards your burning desires.

Positive Mindset. Just last week I was speaking with a successful client in the broadcast engineering field that was part of a deal that involved another company getting awarded a $36 million project.  I asked him why they received the contract and not the other 2 companies.  He said it was fairly simple.  Although all the bids were within relatively similar numbers, this company’s energy, positive mindset, and detailed plan made them stand-out.  He said the other 2 companies focused primarily on the challenges of the job whereas this company focused not only on solutions to the challenges, but they offered the positive results that would occur when they were chosen.  My client said it was this overwhelming positive attitude and energy that allowed them to win this significant bid.  Although all companies were competent, this company was chosen because this contract was going to span a 3-4 year period and they needed a  “can-do” positive attitude during this time. The company was confident that they not only had the technical expertise to get the job done right, they had the attitude and mindset of success.

Physical Conditioning. All of these traits are important, but it is the physical conditioning that drives the confidence, belief, conviction, and mind-set of a champion.  Train like a champion as you strive for greatness.   As you strive for your “Super Bowl” in your life, train at least 4 times per week, improve your nutrition, and condition your mind and your body for success.  Physical conditioning sets your mindset of success.

Relax & Rejuvenate. One of the hardest things to do when you are driven is to actually take time “off” from your mission.  When doing something you love and are passionate about, it is often easy to work, work, work.  My encouragement to you is to strive to take time away from work.  Get a massage, take a yoga or meditation class, set boundaries with your time, schedule in your workouts and vacations into your calendar, discover a hobby, read a good book, or even take a nap.  Give yourself permission to pamper and take care of yourself.  We all need to occasionally step away from the hustle & bustle of everyday life.  This will re-energize you and allow you to thrive in all aspects of your life.  I wouldn’t ask an athlete to train with me 7 days per week as that would eventually injure them.  If you are “running hard” 7 days per week, take a break and relax.

As you work towards achieving balance and harmony in your life and business, remember the traits that champions use to stay hungry for success.  These are just some of the traits that I believe are critical to derive great results in your life.  Keep your eye on the prize and stay focused on whatever it is you so desire.  Regardless, I encourage you to keep balance in your own life and do all that you can to take care of yourself first, so that you than can take care of others.  After all, if you are hurt and on the sideline, you aren’t going to be able to maximize your effectiveness.

Todd Durkin is an internationally-recognized personal trainer and strength & conditioning coach. He owns Fitness Quest 10 in San Diego, CA, where he and his 33 employees conduct personal training, massage therapy, Pilates, yoga, and sports conditioning. Todd also is the President/CEO of Todd Durkin Enterprises where he conducts motivational talks, educational conferences, Boot Camp Teambuilding events, and presents internationally on health, fitness, and success in life. He is a 2 Time Personal Trainer of the Year, Head of the Under Armour Performance Training Council, and has appeared on and in programs such as 60 Minutes, Business Week, Sports Illustrated and ESPN the Magazine. He works with athletes such as NFL Superstars LaDainian Tomlinson, Drew Brees, and Kellen Winslow, Jr. He has been doing massage therapy and bodywork since 1995 and created his products because of the demand for personal trainers and strength & conditioning coaches to learn more about “hands-on” work.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEBSITE? You can, as long as you include this complete blurb above with it.  If you would like a Word Document of the article sent to you, please email me at // durkin@fitnessquest10.com

and we will send to you.

How To Navigate The College Sports Recruiting Process

By Andrew Beinbrink, CEO of SportsForce – http://www.sportsforceonline.com

Are you looking to feel more confident as you look to prepare for college sports and the recruiting process? At SportsForce, we hear many different questions, opinions, and stories from student-athletes, parents, and coaches all the time.

  • When do college coaches start recruiting?
  • What are college coaches looking for?
  • How can we maximize exposure to college recruiters?
  • What do we need to do and when do we need to do it?
  • What about the SAT, ACT, financial aid, NCAA Eligibility Center, etc…

Here are two simple and proven ACTION STEPS you can use today to begin taking control of your sports career and college sports goals.

Step 1: Student-athlete assessment

ACTION ITEMS:

1. Ask yourself “What type of college experience am I looking for?”

Attention student-athletes:

You need to reflect on what type of experience you are looking for. Write your thoughts down in a casual format (bullet points are fine) and be able to verbalize what type of college experience you are looking for.

Attention parents:

We recommend parents letting your son or daughter answer this question with no undue pressure. See if your student-athlete can describe the type of experience they are looking for.

GOAL = To get a clear idea of what college experience you want as a student-athlete.

2. What are your key college decision factors?

Create a list of all of the key decision factors and give 1 to 5 points for each decision factor (5 being an extremely important decision factor).  Potential decision factors including: Academics (Majors offered, career development, alumni), Athletics (level of competition, W/L record, tradition), Social environment, Size of school, Public vs. Private, Cost, Location, Coaching Staff, Intuition (gut feeling, emotional connection). Then rank the colleges you are interested in.  By using this system you will be able to create an overall point total for each school.  We recommend doing this on a spreadsheet.

GOAL = To have a proven ranking system to know what potential colleges you are really interested in.

To accelerate your education on the college sports preparation and recruiting process, I recommend signing up for our FREE SportsForce College Sports Recruiting Guide.

* FREE Sign up click HERE

To get access to more advanced college recruiting tips, strategies and advice visit our website and RESOURCES section.

The SportsForce team, which is comprised of former college and professional athletes and coaches, is relentlessly committed to providing an ongoing education to help you best navigate your journey as a student-athlete, parent or coach.

Article courtesy of SportsForce, Home for professional and affordable College Sports Recruiting Tools, Tips, Online Profiles, Highlight Videos and Premium Services.

www.sportsforceonline.com

info@sportsforceonline.com

858.350.5889

Fitness Quest 10 Referral Program

As a valued member of Fitness Quest 10, we wanted to bring you the good news. Fitness Quest 10 has decided to announce a member referral program. Starting May 3- 31st we have created an opportunity for you to play an integral role in our summer camp program.

Here’s how it works:

  1. Think of some individuals that you believe would benefit from Fitness Quest 10 summer camps; ask them if they would be interested in signing up their son or daughter to one of our summer camps.
  2. If they agree, have them call us at 858-271-1171. When they speak to one of the Fitness Quest 10 staff members, to sign up for a summer camp, make sure they mention YOUR LAST NAME.
  3. For every person you sign up for Fitness Quest 10 summer camps $10.00 dollars will be accredited to your Fitness Quest 10 account.

We appreciate your continuous involvement at Fitness Quest 10 and hope that you will join us on our quest to enhance our summer camp programs as well has help build better and healthier leaders of tomorrow.

*CLICK HERE FOR A COMPLETE LIST OF FITNESS QUEST 10’s SUMMER CAMPS

We look forward to working with you.

All the Best,

Fitness Quest 10

Injury Prevention and Performance For Scripps Ranch Old Pros Soccer

Playing soccer is a great way to keep fit.  Unfortunately, the competitive fitness and athletic demands for the game can contribute to injury as we get older.  If you are an adult soccer player and struggle with nagging injuries or a lack of fitness, this program is for you.  Learn new practical strategies to prevent common soccer related injuries and play your best!  You can shed a few pounds in the process!

You will receive weekly literature, short video clips, and other resources to help with nutrition, weight management, flexibility, and other factors that affect health and performance.  This is a carefully deisgned program by an adult soccer fitness expert.

Injury Prevention and Performance is open for all Old Pros Night and Sunday Soccer Participants.

Session 1: June 8th – July 1st
Session 2: July 6th – July 29th
Days: Tuesday and Thursday
Time: 7:00 p.m. – 8:00 p.m.
Location: Cypress Canyon Park
Cost: Session 1 OR 2: $140
Session 1 AND 2: $260
1 Day Per Week: $80/session

Call 858-271-1171 and register NOW!

For a complete list of all of our 2010 Summer Camps CLICK HERE

Marshall Middle School Fitness and Athleticism Week

Whether your son or daughter is an athlete or they want to be active, it is important that they learn to “Play Their B.E.S.T.!”  This one-week camp is designed to teach youngsters skills and drills to improve their athleticism and overall fitness while having fun!

Marshall Middle School Fitness and Athleticism Week goes from June 28th – July 2nd and is open to current and incoming Marshall Middle School Students.

Who: All Marshall Middle School Students
When: June 28th – July 2nd (Monday-Friday)
Time: 8:30a.m.-10:00a.m.
Location: Cypress Canyon Park
Cost: $65 before June 1st, $85 after June 1st

All incoming 6th, 7th, and 8th graders are welcome to this camp.  Pre-registration ends June 1st!

A portion of the proceeds will be donated to Marshall Middle School Intramural sports.  Call 858-271-1171 and sign up TODAY!

A signed liability form is necessary for participation.  To fill out the form,
CLICK HERE AND SCROLL TO THE BOTTOM OF THE PAGE.

For a complete list of all of our 2010 Summer Camps CLICK HERE

The Art Of Restoring And Relaxing Your Health

By: Todd Durkin

This article is all about YOU. In a world that is often over-stressed and over-run by “things to do”, I invite you to take control of your life and make a difference NOW. If you are working a ton, facing adversity, feeling over-whelmed or feeling out of balance, the purpose of this article is to provide suggestions that you can make to help improve the harmony of your life. Remember, only YOU can make the decisions on how you spend your time and the choices you make. Regardless of age or occupation, here are some suggestions that might help you achieve the peace, health, and harmony that we all desire:

  • Read…read…read. Whether it be a great book, a magazine you enjoy, or a trade publication, read material that you find relaxing, yet stimulating. Some of my favorite books the last few months include Harmonic Wealth by James Arthur Ray, The Power of Intention by Wayne Dyer, and Eat That Frog by Brian Tracy. One book per week is ideal but one a month minimum is recommended. Find something you enjoy and that will help with your “personal development.”
  • Schedule a vacation in your calendar. We all have great intentions. The bottom line is that if it doesn’t go into your calendar and day planner, it is not happening. Plan your vacation 3-6 months out as it gives you something to look forward to.
  • Play hooky. Take a day or off and go to the beach or mountains. Realize that sometimes even a long weekend is wonderful for re-charging your batteries. Driving to a new area, going to dinner with the family, spouse, or friends, in a new area is sometimes a fun way to break the monotony of the normal routine and adds some excitement to your life.
  • Come home “early” a couple nights per week to maximize family time. For many working professionals and entrepreneurs that are working 12+ hour days, that may mean getting home in time to have dinner with the family a few nights a week. Interpret it however you wish but make the effort to come home earlier than normal a couple nights per week and it will make a difference in your energy levels during the week.
  • Focus on your physical conditioning. The days are longer, the weather is beautiful, and the activity choices are plentiful. Exercise 4 days per week but mix it up a bit. How about “playing” outside, going for a hike or mountain bike ride, taking a yoga class on the beach, or going for a swim in the ocean, pool, or lakes. The bottom line is that you need to get your workouts in and sometimes it’s nice to get outside and be more active.
  • Eat better. Summertime is a great time to focus on eating more fruit (blueberries, strawberries, bananas, melons, cantaloupes are all excellent right now), drinking more water (1/2 your bodyweight in ounces of water), and having some great barbeque food. Continue taking your supplements to fortify your energy and you will be flying high. As famous fitness pioneer Jack LaLanne says, “Exercise is king; Nutrition is queen”. Let’s start honouring the king and queen.
  • Take a nap on weekends. Stop feeling guilty about it. Take a nap on the weekends and enjoy it—you deserve it!
  • Be more active with the family. How about taking the kids to a museum, a theme park, or a water park. Pack up a picnic and head to the beaches, mountains, lake, or local park for some quality family time. Bring a few balls and Frisbees, enjoy the company, and just play and relax.

These simple tips are not always easy to implement. There is no need to feel guilt for taking time for YOU—it is absolutely essential to take care of yourself first. While these tips are somewhat basic, that is the purpose of the article. Simplify, get back to the important things in life, and take time for YOU. Yes, time! It’s the most precious commodity we have and we need to maximize it. While we want to live our life in balance throughout the year, I highly encourage you to take this month to focus on spending “more” time on getting rest and recovery than “normal”. The funny thing is that “more” time off is probably the amount of time we “should” take off all the time but we get caught up with everything else. So enjoy this time and maximize your time spent with family, kids, and friends. It’s time to rejuvenate, replenish, restore, and recharge the batteries. Relax and enjoy!

Want to use this article in your own newsletter or publication? As long as you include the following blurb, you are welcome to use the article in your own publication.

Todd Durkin, MA, CSCS, is a personal trainer & massage therapist who motivates, educates, and inspires people world-wide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences world-wide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-winning Ezine newsletter, the “TD TIMES”, at www.FitnessQuest10.com or www.ToddDurkin.com.