By MIKE CHAIKEN
So, the new year has begun. You made that resolution to get fit. But you’ve never hit the gym before. You’re a complete newbie and you don’t know where to begin.
Meagan Riemer of Fitlife 24/7 fitness center at 991 South Main St., Plantsville, is a NASM and ACE weight management consultant, specializing in strength and conditioning programs. And The Observer had her work with Logan West, a former Southington resident and Miss Teen USA 2012, to put her through the paces of a routine perfect for newbies.
Meagan’s routine, if followed in order, goes from the largest to smaller muscle groups and mixes a core workout into the routine.
Logan, in photo number 1, performs a “High Step Up Bicep Curl to Press.” Meaghan said “this exercise works your entire body from head to toe. Stepping is great for cardio while working your core arms and shoulders.”
Next, in photo number 2, Logan does a “Squat with Band Row.” This is another functional training exercise using the entire body. Squatting is essential for everyone with a work out routine. As you squat, said Meaghan, have a partner or a post hold the other side of the band and row towards your chest. This allows you to keep your core tight, while still working your legs, arms, and back.
In photo number 3, Logan does a “Plank to Push Up on a Bosu Ball.” Meaghan said this another great full body workout using your own body weight with an added stability. Meaghan said beginners can do this on the ground in a push up position and go down to a plank or use their knees. “This is definitely an exercise that gets your heart rate up as well as focusing on the core.”
In photo number 4, Logan does a “Cable Standing Wood Chop”— diagonally across your body or horizontally across your body. With your body upright or in a squat, said Meaghan, pull the cable across your body again using your core. “This really helps focus on your obliques.”
Finally, in photo number 5, Logan does “Glute Lifts.” With your feet on a stability ball, while your body is on ground, lift up and tighten your core and glutes. For an advanced move, pull the ball in while your body is off the ground to maximize your glute and hamstrings. “This exercise is great for your core and glutes as well as helps with your balance,” said Meagan. “It can also be simply for anyone to use at home. For beginners, no stability ball is needed.”
For more information about classes to put your resolutions into action, call Fitlife 24/7, 991 South Main St., Plainville at (860) 538-8030. The fitness center is currently running a two free months special (the first and last months of your membership).
PHOTOS by MIKE CHAIKEN
Logan West, formerly of Southington and Miss Teen USA 2012, goes through the paces of five exercises perfect for a fitness ‘newbie.’ Photographs were taken at Fitlife 24/7 in Plantsville.