Jennifer Hanway

Enliven Your Lightest, Brightest You

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Filtering by Tag: abs

Fitness Friday: The One Ab Exercise You Should Be Doing (But Probably Arent)

Planks, Crunches, Curls, Twists; we all know the benefits of ab exercises for core strength, overall fitness, and looking cute in a crop top. But surprisingly when I introduce the 'Dead Bug', one of my all time favourite ab exercises to my clients, many have never performed it before. 

The Dead Bug is an awesome core workout in so many ways - unlike Crunches and Sit Ups which require you to flex your trunk, the Dead Bug involves training the abdominals to resist extension which not only activates your deep core muscles. but helps protect your lower back. 

I love to include the Dead Bug either as part of a client's warm up and mobility work, or at the end of a workout as a great accessory exercise. It is also a great exercise to add into your home workout, as all you need is a yoga mat or a thick towel to lie on. 

To start, lie on your back with arms directly above your shoulders with your arms reaching up to the ceiling, and your knees directly above your hips, lower legs at right angles (think upside down tabletop, or Dead Bug!)! 

Before moving take a deep inhale, and as you exhale feel your lower back flatten to the floor, and the sides of your rib cage draw together (you can place your hands on your rib cage and feel your fingertips come together as you exhale if this helps you with the movement). 

Now inhale again, and as you exhale slowly extend your right leg out in front of you, lowering it so it is parallel to the mat (but not touching it). At the same time extend your left arm slowly so it is parallel to the mat (but not touching it). Slowly return to the starting position and repeat on the other side. This counts as one rep. The goal is to keep your lower back against the floor throughout. If it starts to arch then do not lower your legs as far, and continue to work towards full extension as you get stronger. 

I like to use a rep range of 10-12 Dead Bugs with my clients, ensuring slow controlled movements throughout. To progress this exercise try holding a dumbell, or pulling against a resistance band as you move. 

Want to learn how to train smarter, not harder? Develop confidence in the gym in a supportive and fun environment? Get a kick-ass workout surrounded by like-minded women! Join me and my team for my 'Sweat and Superfoods: Strength Training Masterclass' Sunday on 2/18 at my boutique gym in Newton Centre!

http://www.jenniferhanway.com/events-1/2018/2/18/sweat-and-superfoods-strength-training-masterclass

 

Training Tuesday: Home for the Holidays Workout!

Its Training Tuesday! Last week a lot of my clients and readers asked for a workout they could do at home as they won't have access to a gym over the holidays, so here it is!

No equipment needed, just a little room and a little energy! From beginning to end the workout should only take 45 to 50 minutes to complete.

Warm Up 

perform once

Walkout to High Plank to 4 Shoulder Planks x 4

Worlds Greatest Stretch x 2 each side

Down Dog to Yoga Push Up x 4

Lower Body

perform each exercise 10 times (each leg for lunges)/ repeat block 3 times

Upper Body

perform each exercise 10 times / repeat block 3 times

Push Up

Dolphin Push Up

Tricep Dip

Mountain Climbers

Core 

perform each exercise 10 times / repeat block 3 times

Dead Bug

Alternating Single Leg Raise

Russian Twist

Plank Up

Stretch 

perform once, twice, or as many times as you like!

I would love to hear from you below if you tried this workout! Leave a comment below and I will always reply, or post a pic of you on Instagram or FB and tag me so I can see your hard work!

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

 

 

Training Tuesday - Super Results, Super Fast!

This time of year is busy for everyone, from work deadlines to holiday parties. I'm finding my clients are really pushed for time, so getting the most 'bang for your buck' from their workouts is key right now. Below is a tough but manageable conditioning circuit that is guaranteed to challenge your whole body, make you sweat, and burn some serious calories! I love that it combines some of my favorite booty building exercises with high intensity intervals and throws in some abs and arms for good measure!

The workout should only take 35- to 40 minutes at most, so it should be easy to fit into even the busiest of days...

Fellow BFX trainer Alex Grossmanides (my handsome model for today) and I completed this workout before our holiday party and we really felt we earned our (healthy) treats that day!

We took inspiration from a workout on www.theptdc.com, and then added our own spin to the exercises and format.

Holiday Heart Rate Raiser 

Complete a 5 minute warm up to get the blood flowing and prepare you for the workout.

Perform each exercise for 45 seconds, with 15 seconds to transition to the next exercise. Complete 3 rounds. Rest for 90-120 seconds between rounds. Smile!

1.Battle Ropes

image1
image1

2. One Leg Glute Bridge (Right Side)

3. Battle Ropes (again!) 

4. One Leg Glute Bridge (Left Side)

5. Kettle Bell Swings 

KB Swing
KB Swing

6. TRX Atomic Crunch

Pike
Pike

7. Bike Sprint

8. Push Ups

9. Jump Rope

10. Walking Lunges

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image5

I'd love to hear your feedback on this workout (did you survive, did your butt fall off, or did you just look at it to see the pictures of Alex flexing his muscles)? Please let me know your thoughts in the comments section below and I will always respond! 

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

Contact: jenny@jenniferhanway.com