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Slam Balls Rock!
This Is Ambyrfyt
Cable Rope Exercises
Shoulder Circuit
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Mike

Mike

Exercises

Slam Balls Rock!

written by Mike

A Slam Ball is one of the most versatile pieces of equipment I own and use. They are extremely effective for training strength and power. And in addition to strength and power, they also add a great cardiovascular component to your workout. You wouldn’t think of it as a cardio workout, but because you’re using your whole body to move weight at a fairly quick velocity, you’re going to tax both your aerobic and anaerobic systems. 

Using slam balls give you the biggest bang for your buck. You can get an insane strength AND  cardio vascular workout, in a short amount of time. Not to mention, you can really work out some aggression and stress that has built up throughout your day.  These balls are built to withstand a good amount of pounding.

When working out with these balls, start with a light ball 6lb or 8lb and work your way up to the heavier balls. Also, remember your form – these balls will tax your strength and your conditioning. So as you begin to get tired, don’t forget FORM.

Here are a few of my favorite exercises:

  1. Overhead Slams (from your knees): Place your knees on a mat, slightly wider than shoulder width apart. Place your hands on either side of the ball and raise it up overhead. Engage your core and fire your arms downward, slamming the ball into the ground. Catch it as it rebounds and repeat the exercise.
  2. Wall Balls: Stand facing a wall (a few feet away) with your feet slightly wider than shoulder width apart, holding the ball at chest level. Squat down, sitting your butt down and back. Then fire your glutes and explode up throwing the ball as high as you can at the wall. Let the ball fall back to the ground, pick it up and repeat.
  3. Mountain Climbers: Place the ball on the ground, with your hands on top of the ball. Drive one knee up to your chest. While drive that foot back to it’s starting position, simultaneously drive the other knee towards your chest. 
  4. Butterfly Sit-ups: Lay on your back with your knees bent and the soles of your feet pressed together, in a butterfly position. Your arms should be extended overhead, with the ball between your hands. Reach your arms up and forward and perform a sit up. The more you drive your arms forward, towards your feet, the easier the sit-up is. To make it more difficult, just drive the ball up towards the ceiling. 
February 27, 2018 0 comment
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Announcement

This Is Ambyrfyt

written by Mike

This is what AmbyrFyt is all about. Real women. Everyday moms. All trying to tackle life’s daily obstacles. Determined to better ourselves, inside and out, and have fun while we’re doing it. Whether at the gym or at home or even on a play date, we’re finding time to make positive changes.  Check out my website for more info, and always please feel free to message me to find out more about how I can help you achieve your fitness goals, or if you have any questions in general! Let’s get AmbyrFyt!

(And a big thanks to all my girls in this video who clearly will do anything to show their support! You are all the best!)

November 21, 2017 0 comment
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Cable Rope Exercises
Cable Rope Exercises
Exercises

Cable Rope Exercises

written by Mike

One of my favorite machines at the gym is the Cable Rope, but something I often hear from my clients is that they only know how to do one exercise on it or have never even tried it. So here are two simple, yet very effective, Cable Rope exercises. Stay tuned for more on the Cable Rope!

  1. The first is Cable Rope Overhead Tricep Extension. Make sure you keep
    your elbows close to your head and your upper arms stationary – only the
    forearms should move.
  2.  For the second, drop the cable to the floor for Cable Rope Hammer Curl.

Try 12-15 reps for each exercise.

November 7, 2017 0 comment
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Shoulder Circuit
Shoulder Circuit
Shoulder Circuit
Exercises

Shoulder Circuit

written by Mike

We’re working on shoulders today! Here are 3 of my favorites that hit all parts of
your shoulder, so it’s great to combine them into one workout:

  1. Reverse Fly – works the posterior deltoid muscle (back of shoulder)
  2. Dumbbell Lateral Raise – targets the middle head of the deltoid (shoulder)
  3. Dumbbell Front Raise –  designed to hit the front of the shoulder

Try 10-12 reps of each exercise.

November 7, 2017 0 comment
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At-Home Fitness Hack
At-Home Fitness Hack
Fitness

At-Home Fitness Hack

written by Mike

Use paper plates as “glider discs” when doing side and back lunges!

I love using glider discs for these because you’re not only working your muscles when you push out, but they add a pulling motion, also working out your inner thighs (side lunge) and hamstrings (back lunge).

For this exercise, keep your weight over your support leg, use your other foot to press the plate
backwards/sideways. Keep your core tight. Press back up through your support leg to return to your
starting position.

Perform 12-15 reps and then switch to the other side.

November 7, 2017 0 comment
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Recent Posts

  • Slam Balls Rock!
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  • Shoulder Circuit
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