9/9/11
President Barack Obama’s trainer and WCL Running Club Coach, Cornell McClellan, stopped by the ABC/7 studio to help Val prepare for the 9/11/11 Chicago Half Marathon.
7/15/11
Cornell McClellan gives Val and Ryan a running club update.
7/1/11
The personal trainer for the Obamas and our Windy City Live running coach, Cornell McClellan stopped by the studio to remind us to keep fitness in mind this 4th of July. He gave us some great core exercises to do that will keep your belly and back strong. This is an important strength to have for all our Windy City Live Running Club runners out there!
Exercises shown on WCL:
1. Curl Up: focuses on abs and core
Execution:
Lay on your back tilting your pelvis so your lower back is making contact with the floor. Stretch one leg out and bend the opposite leg with your foot on the floor. Take both arms and make a “cross” across the chest area. Curl your upper body slightly off the floor. Pause and repeat.
2. Side Planks: focuses on obliques “love handles”
Do 2 sets of 10 reps repeat on both sides
Execution:
Lay on your side with your feet on top of each other resting on your elbow. Raise your hips from the floor until your body is level. Hold for 5 seconds and repeat.
3. Cross Crawl: focuses on lower back and abs
Do 2 sets of 10 reps
Execution:
Start on your hands and knees with shoulders over wrists. Keep your back flat and tummy tucked into your spine. Lift your right leg and left arm straight out. Hold for 5 seconds. Alternate with other side.
4. Dumb bells Swing: focuses on whole body
Do 2 sets of 12 reps
Execution:
Holding one dumb bell in hand, squat letting dumb bell swing between your legs. Swing dumb bell up and above your head as you straighten driving with your hips.
More Exercises:
5. Jack Knife/ Roll In: focuses on core muscles
Do 2 sets of 12 reps
Execution:
Lay on ball and walk out until your feet are on the ball. Using your feet roll ball into you. Straighten your legs back out and repeat.
6. Pike: focuses on core muscles
Do 2 sets of 12 reps
Execution:
Pull ball into you keeping your core tight (you should look like a triangle). Straighten your legs and repeat.
• Be sure to check out Cornell’s personal training and wellness center, Naturally Fit Inc, located right here in Chicago: NaturallyFitInc.com
• And for more information on the Presidential Active Lifestyle Award (PALA) , click here: fitness.gov
6/10/11
Get ready for the WCL Running Club!
These basic exercises are for balance and overall strength which helps strengthen the core and the upper and lower body muscles that runners use:
Equipment Needed: Two 5lb – 10lb dumb bells
1. Pushups or dumb bell presses: focuses on upper body and chest muscles
Do standard or modified push ups for 2-3 sets of 12 reps
(Or)
Do 2 sets of 3 Dumbbell presses:
Execution:
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
2. Back rows: focuses on back muscles
Do 2-3 sets 12 reps
Execution:
Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent. Hold medium-heavy weights straight down without locking the elbows. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
3. Plank walk ups: focuses on core and upper body
Do 2 sets of 12 reps
Execution:
Start in an elbow plank position. Your elbows should be directly under your shoulders and bent at a 90 degree angle. Walk your body up into a standard pushup position with your hands directly underneath your shoulders. Pause for a split second and then lower yourself back down to the elbow plank position that you started in and pause again for another split second. Repeat.
4. Triceps Overhead extensions: focuses on triceps
Do 2-3 sets of 12 reps
Execution:
Position one dumbbell overhead with both hands under inner plate. Start the movement by lowering the dumbbell behind your head until you feel a stretch in your triceps. Pause very briefly at the bottom. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Drive the weight back up by extending your elbows until they are fully locked out. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Return and repeat.
5. Bicep curls: focuses on biceps
Do 2-3 sets of 12 reps
Execution:
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Keeping the upper arms stationary, curl the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause. Lower the dumbbells back to the starting position.
6. Lunges focuses on quads, hamstrings, gluts
Do 2 sets of 12 reps
Execution:
Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Be careful not to bend knee of front leg beyond the front of the toes. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
7. Squats: focuses on quads, hamstrings, gluts
Do 2 sets of 12 reps
Execution:
Stand with dumbbells grasped to sides. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back.(Looking down will get you off balance!) Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
