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