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This is a fun mat workout using the Pilates Circle and Resistance Band. This workout is programmed in sections and each section can be repeated 1-3 times. This is a great way to focus on form and help newer clients to improve more quickly. The number of sets depends on the time constraints and level of fitness of the participants. This is a full body workout with multiple positions used throughout. This will help improve body awareness and balance.

To see the full workout, visit https://www.johngareytv.com/videos/pi...

■ My Website: https://www.johngareytv.com/

■ My free eBook: https://www.johngareytv.com/

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The Star is a very advanced and challenging exercise. This variation is a great way to prepare for the full Star and also is great to add into any program to challenge the lateral muscular system.

■ My Website:  https://www.johngareytv.com/

■ My free eBook:   https://www.johngareytv.com/

■ My Studio in Long Beach, CA:   http://johngareyfitness.com/

■ Facebook Page:  https://www.facebook.com/johngareytv/

■ Twitter:  https://twitter.com/johngarey @johngarey

This workout preview is part of a series called Ranch Mat, Level 2.  This series was developed because I was a guest Pilates Instructor at Rancho La Puerta for a week.  During that week I taught a 45-minute, Pilates Mat Level 2 class each day.  There are six workouts in this series.  This third workout uses the Foam Roller and Flex-Band.  My goal was to teach Intermediate Mat workout to new students who have some Pilates experience.   I kept a copy of all of my class notes and turned them into a series for John Garey TV.  I hope you enjoy the series.

To see the full workout, visit https://www.johngareytv.com/videos/ra...

■ My Website: https://www.johngareytv.com/

■ My free eBook: https://www.johngareytv.com/

■ My Studio in Long Beach, CA: http://johngareyfitness.com/

■ Instagram: https://www.instagram.com/johngarey/

■ Facebook Page: https://www.facebook.com/johngareytv/

■ Twitter: https://twitter.com/johngarey @johngarey

SweatPink sisters raising awareness for ALS and Augie Nieto!

If you’re looking for yoga videos that will show you the perfect way for you to start your yoga journey then Kino MacGregor’s yoga channel is perfect for you! Whether you are new to yoga or an advanced yoga student you will find a full yoga library with all the yoga postures that you need to develop a complete yoga practice. Yoga is more than just a physical practice yoga is a lifestyle that includes living a peaceful life. Living the yoga lifestyle is about yoga practice, inner peace, yoga diet and being a good person on and off your yoga mat. Kino is a yoga teacher, author of three books, international teacher, writer, blogger, online yoga class teacher, IG yoga challenge host and much more. She co-founded Miami Life Center and Miami Yoga Magazine as well as produced six Ashtanga Yoga DVDs. Practice yoga, change your world one breath at a time. Kino believes that yoga is a vehicle for each student to experience the limitless potential of the human spirit. You don’t have to be strong or flexible to begin the yoga practice, all you need is an open heart and the inspiration to practice yoga. Unroll your mat and do the practice!

Facebook - http://www.facebook.com/KinoYoga
Instagram - http://www.instagram.com/KinoYoga
Blog - http://www.kinoyoga.com

Part two of ten in The SEALFIT Series presented by Rogue Fitness

Kettle Bells Ballet routine
nathaliebalesi.com

Don't be in such a hurry to finish your pull-ups. You're missing out the REAL results pull-ups can give you.

This is the biggest issue I've seen with people doing the pull-up exercise...there is little to no focus on tension, just a focus on getting that chin over the bar as fast as possible and doing the rep as fast as possible.

I'm all for developing power, but in the long run, this will seriously limit your back development and your pull-up STRENGTH development as well.

You're blowing through the best parts of the exercise by trying to perform it too fast.

This pull-up technique is going to fix that by inserting strategic pauses into the movement.

You're going to perform a regular pull-up, pausing three times during the exercise...once at the very bottom in a dead hang, once just below the sticking point, and once just above the sticking point. THEN you'll come all the way to the top, hold briefly, then lower yourself down in one movement.

Pause #1 - Dead Hang

We're pausing here because this is the point where there is the strongest tendency to "adjust" the exercise, i.e. shorten the range of motion and skip the bottom position altogether or to utilize elastic energy to rebound out of the bottom.

By pausing at the bottom like this in a dead hang, we eliminate both issues. Just remember to not fully relax the shoulder joints...you want to maintain SOME tension in the muscles so the lats are supporting the stretch, not the connective tissue of the shoulder joint.

Now begin the movement.

Pause #2 - Below the Sticking Point

The sticking point in this exercise is when the elbows and shoulders are about 90 degrees. This is when leverage is the weakest.

So that's where we're going to stop (just below that point), in order to prevent you from using momentum generated out of the bottom to power through the sticking point, as you normally would.

Pause for a second or two, then continue.

Pause #3 - Above the Sticking Point

The rationale for this is very similar to the previous pause. As you come to the top of the pull-up, there is a tendency to finish the movement fast. This can shortchange you on muscle contraction at the top.

You're going to come up to the point just above where the elbows and shoulders were 90 degrees, then pause for a second or two....just enough time to kill all your momentum.

Now continue the rest of the way to the top.

Hold briefly at the top to complete the movement. I opted not to do a longer pause, because I wanted to put the focus on the pauses along the way up instead, in order to develop strength along the path of the movement rather than at the top.

Holding at the top would fatigue the muscles and limit the number of reps I could do using this pause technique. So that being said, you CAN pause longer again at the very top, if you like. It's not wrong.

Lower yourself down slowly and under control, back down into the bottom, dead-hang position and repeat.

It's a VERY simple concept and incredibly effective.

It's going to take ALL the momentum out of the exercise and really force you to build strength all the way from the bottom top, embracing the tension of the exercise rather than trying to get it done and over with as fast as possible.

Want more back training like this? Go to

http://www.thebestbackexercises.com

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Nick Nilsson
The Mad Scientist of Muscle

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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
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