Katie Frissell
Recent Posts
SEATED ROW
Step 1: Sit down on the low row with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar.
Step 2: Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.
Step 3: Your back should be straight at all times, not bent, and you will want to keep your torso still throughout the exercise.
Step 4: Brace the abdominals and you’re ready to row.
Step 5: Complete 3-4 sets of 10-12 repetitions
Check out our full list of back exercises.
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PLANK ROWS
Step 1: Take a dumbbell in each hand and get down into push-up position so that your toes are touching the floor and your hands holding yourself up on the dumbbells.
Step 2: Make your body into a straight line (Plank position).
Step 3: Pull the right arm dumbbell up to your chest while you balance yourself on the other arm.
Step 4: Complete 3-4 sets of 10-12 repetitions on each side.
Check out our full list of back exercises.
Need help getting started? Our highly trained and certified staff would love to help you reach your goals. Click on the link below to request a trainer. Don't wait, start today!
LAT PULLDOWN
Step 1: Sit at the Lat Pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright.
Step 2: Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.
Step 3: Complete 3-4 sets of 10-12 repetitions on each side.
Check out our full list of back exercises.
Need help getting started? Our highly trained and certified staff would love to help you reach your goals. Click on the link below to request a trainer. Don't wait, start today!
DECLINE BENCH DUMBBELL PULLOVER
Step 1: Lie down on a decline bench with both legs securely locked in position. Reach for the dumbbell behind the head. Slowly lift the dumbbell up from the floor by using your arms.
Step 2: When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
Step 3: Begin by moving the dumbbell back down as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
Step 4: Now bring the dumbbell up while exhaling until you are back at the starting position. Remember to keep full control of the dumbbell at all times.
Step 5: When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Step 6: Complete 3-4 sets of 10-12 repetitions on each side.
The decline bench dumbbell pullover works your chest, triceps, and lats. It will give your back and chest muscles a nice stretch while you move the dumbbell down behind your head. Our trainers like to incorporate it into chest workouts alongside a series of other exercises you can find in our exercise library.
Check out our full list of back exercises and other exercises. Included are a few popular exercises like the seated row, one arm dumbbell rows, cable arm stretches, reverse flyes or plank rows.
Need help getting started? Our highly trained and certified staff would love to help you reach your goals. Click on the link below to request a trainer. Don't wait, start today!
Being a Fit Fashionista doesn’t have to break the bank
We would all love to be clothed from head to toe in LuLuLemon when we hit the gym, but for some of us (me!), that is definitely not in the cards. $98 for yoga pants? Yikes! I definitely see the value in high quality work out clothes, but I just can’t bring myself to spend the money. However, I have done my fair share of guessing and checking and finding out where to buy exercise clothes I love, for a budget-friendly price! Below is a list of my top 6 favorite places to buy workout clothes for a bargain.
TJ Maxx
TJ Maxx is a place where you can find name-brand (Nike, Adidas, Reebok) exercise clothes for bargain prices. Unfortunately, they can be hit or miss, so if you find yourself in one of these stores, browse the racks to make sure you aren’t missing out on something awesome.
Forever 21
Forever 21 workout clothes are some of the least expensive to be found, but super cute and great for mixing and matching. At this price, why not get yourself a whole outfit?
Old Navy
Workout clothes from Old Navy are a staple in my workout wardrobe, and for a good reason. Their clothes are cheap but decent quality, they have everything from hairbands, a large variety of sizes and support, and cute mix and match separates. IN addition to being cheap to begin with, they are always having sales (and you can also pick up other cute clothes for yourself or the whole family).
Target
I know this comes as no surprise to any of Target’s loyal fans, but they always have fun, bright and on trend exercise apparel and, of course, budget friendly prices! When I am shopping at Target, I always check the clearance racks for especially good bargains.
Fabletics
Fabletics is primarily an online store (they do have some physical locations) with a VIP membership program that allows you to get your first fitness outfit for only $25. However, the sports bras, much like some of the other stores, are not appropriate for cardio or high-impact workouts for large-chested women. They have a lot of really cute separates, with strappy sports bras and open back shirts to show them off. The cost as a VIP after the first outfit is $49.95 per month, but you can choose to cancel or skip a month. If you don’t do this by the 5th, you will be charged and have a credit waiting for you. Membership also includes additional perks. You can also choose to shop as a guest, but you won’t be eligible for the discounted fitness outfit.
Kora Fitness
Kora fitness is a new online store. It’s a little more pricy than the other stores above. However, they have a lot of good quality leggings and tops. With every purchase is an opportunity to give to someone in need. The four dots that are found on their clothing are a reminder of each charity they give back to. Their hope is that the dots can be a reminder to their customers that becoming a great person is just as important as becoming a great athlete. You can also get 15% off by using the code KatieF15 at checkout.
