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Keep the sweat rolling this week with another amazing workout from our fabulous LoziLu Charlotte warm-up instructor, Alaine Dell.

Alaine led warm-ups at LoziLu Charlotte this past Saturday. She stretched the fun, literally, and we wanted to share her fit enthusiasm with you. Alaine’s sharing a favorite workout, excersice tips, and what inspires her to keep the fab fitness flowing…

A Favorite Workout:

This workout should fill about an hour when completing the warm up, balance, and stretch.  This is a challenging workout and has some of my favorite moves.  Items noted with an asterisk (*) are weight optional to make the move more difficult. Items noted with a plus (+) are weight required to get the full effect.  All moves have lower and higher options (for example simply removing the jump from the ballerina squats or doing a side step instead of a jump for the curtsey lunges, and adding or removing weight).  Remember, these are your workouts, once you’ve finished you should feel accomplished and spent.

Warm Up:

·         2:30 minute jumping rope

Main Set: Perform each move for 4 minutes (20 seconds on, 10 seconds off)

·         Ballerina jump squats*

·         3 rows, 3 pushups on dumbbells+

·         Spiderman squats*

·         Bicycle oblique*

·         Skiers

·         Squat with push press*

·         Tricep dips*

·         Bicep curls+

·         Curtsey lunges (skaters)

·         Full burpee with a heel click on the bottom (Down to plank, push up, heel click, jump up = 1 rep)

Balance Work:

·         20 seconds right leg forward, 10 seconds star pose, 20 seconds arabesque, 10 seconds ballerina. Repeat to the left.

·         20 seconds right leg forward, 10 seconds star pose, 20 seconds tree pose with prayer heart, 10 seconds hands and face lifted to the ceiling. Repeat to the left.

Cool Down:

·         Full body stretch

Practice the workout three times this week.

If you would like more detail on how to properly execute a given movement, please visit the exercise list to watch the video how-tos. Alaine also features moves in her videos.

A health tip every lady should know:

It’s important to read labels carefully (especially the ones that say “reduced” or “zero” calorie) to fully understand the serving size of the product you are consuming.  For example, cooking spray tends to really trip people up.  Many are some sort of oil and the caloric intake depends on the serving size only . . . when was the last time you only held that nozzle down for .05 seconds?  Learn your product contents and understand the implications of serving sizes.

Alaine and her team captured by LoziLu's Paparazzi in Charlotte:)

Instructor Bio: A Balancing Act

In following this training plan, you accept full risk and responsibility of personal safety and well-being.

Team LoziLu is excited to feature workouts from our friend & fitness inspiration, Alaine Dell, this week.

Alaine led warm-ups at LoziLu Charlotte this past Saturday. She stretched the fun, literally, and we wanted to share her fit enthusiasm with you. Alaine’s sharing a favorite workout, excersice tips, and what inspires her to keep the fab fitness flowing…

A Favorite Workout:

Tabata is H.I.I.T.  or High Intensity Interval Training. Each “tabata” lasts 4 minutes in which you alternate 20 seconds intense, 10 seconds easy or full stop rest.  For example, if when doing a tabata of push-ups you do as many pushups as possible in 20 seconds, take 10 seconds rest, and repeat 7 times to equal 4 minutes of pushups.

I never teach a tabata class that lasts longer than 44 minutes of intensive work; however, I will fill up the other 15 minutes with warm-up, balance work, and stretching if I have an hour of time to devote to a workout.  The great thing about tabata is that you can complete a challenging full body workout in as short as 16 minutes or as long as 44 minutes with little to no equipment.  You can use any type of timer, but I prefer using a tabata app on my phone, there are plenty of free tabata timers out there.

Only have 16 minutes? Try this tabata style workout, perfect for any level of fitness.

1.       Push-ups. With feet on the ground, pull the knees closer to the hands keeping the weight into the upper body. Fitness divas can start on toes, beginners can start on knees.

2.       Squats. If you have a difficult time with balance, grab a broom or mop, place the handle down in front of you and grasp with both hands. (Add weights for a challenge.)

3.       Rows. Remember the keys to effective Rows - Soft knees, Squeeze the shoulder blades together, Keep the head and spine neutral.

4.       Sit-ups. Get it girl!

               Do this workout 3 times a week.

If you would like more detail on how to properly execute a given movement, please visit the exercise list to watch the video how-tos.

Instructor Bio: A Balancing Act

Alaine understands the demands in and out of the home, and the fine art of trying to balance family, work, and health and fitness.  In addition to being a member of the Gold’s Gym EpiCenter’s GGX team in Uptown Charlotte since they opened their doors in September 2012, she has the pleasure of instructing at another gym in the Huntersville Area.  Alaine, who has 5 ½ years of experience as a group fitness instructor, is an AAFA Certified Group Fitness instructor who is additionally certified in Les Mills BodyStep and BodyPump.  While Alaine is not a nutritionist, she has a passion for promoting a healthy relationship with food, exercise, and the scale.  Alaine also enjoys an active lifestyle including being a mom to an energetic 3-year-old boy, attending her husband’s swim meets, and her full time job. She reserves her evenings for exploring recipes, drinking wine, and hanging out with her 2 dogs. 

A fitness tip every lady should know:

If you don’t have weights you can make your own out of normal house hold items.  A can of pumpkin puree weighs 15 oz (just under a pound) and works great for beginner hand weights.  If you have a kitchen scale (if you don’t, you should) you can make gradually increasing weights using milk/water bottles. Just use your kitchen scale to help you achieve the weight you are looking for.  One full gallon of water weighs just over 8 pounds, and one full gallon of play-ground sand weighs just over 12 pounds.  When using bottles I recommend screw tops over pop tops to help avoid messes. J

Favorite Fitness Items?

Knee socks and sweat bands.

In following this training plan, you accept full risk and responsibility of personal safety and well-being.

Let's get the heart rates up, calories burning, muscles screaming, and bodies moving.

If you would like more detail on how to properly execute a given movement, please visit the exercise list  to watch the video how-tos.

Workout #1: Fire Breathin'.