Olympic workout science scaled for the average person when Studio 5 visits
The Gym at City Creek.
Studio 5 shows simple ways to make an everyday gym workout more
innovative, and exciting.
· Today’s Location: The Gym at City Creek – 51 S. Main Suite 308 SLC,
UT 84111, 855-411-4383, http://www.thegymatcitycreek.
· Smoothie Recipe: The most important meal is the one you eat before
and AFTER your workout. Here’s the smoothie recipe shared by Blake
Robinson, Nutritionist at The Gym:
Blake’s Workout Smoothie
1 frozen banana
1 tbsp flax seed powder
1 scoop vanilla whey protein
1 handful spinach
2 cups 1% milk
· Melanie Douglas’ basic strength exercises:
o Vertical Knee Raise- This is one of the most efficient abdominal/core
exercises you can do! It’s tough, but totally doable (it’s not as hard as it
looks, so give it a try). It’s performed on a door gym/pull-up bar, or in a
VKR chair. Hanging with straight arms and lifting with straight legs is
much harder than propping on your elbows and just lifting bent knees. Try
doing 2 – 3 sets x 15 – 20 reps. This is one you can do every single day.
o Pull-ups- Pull-ups shape your back, waist, shoulders and arms. They
are simply incredible when it comes to results (adding definition to waist
and arms) and calorie burn (because they use so much of your body
strength). Don’t shy away from this exercise because you don’t think you
can do it… you can! Try an “assisted” pull-up machine at your local gym.
The more weight you add, the easier it is. This is the best way to train to
do a pull-up on your own. Start with one rep… then two. You’ll get there!
o Plyo Box Jumps- These look more intimidating, but again, you can do
it! Start with a low box (like 6″ to 12″ off the floor) and build up to the
higher 24″ to 36″ inch boxes. Start behind the box, slowly drop down to
squat pushing your weight into your heels, then jump up and land in a
squat position on the box. There are plenty of more advanced moves to do
on a plyo box, but this is a basic, effective starting point. Try doing 6-10
reps, and work up to 12 – 20 reps, as you feel comfortable.
o Decline Ab Bench Crunches- This is one thing I HAVE to go to the club
for. Yep, those ab benches that decline and incline are my favorite at the
gym because they help me dig deep down into my abdominal muscles to
really make me feel a killer abdominal contraction. (That’s a nice way of
saying they make me sore, which is a good thing!) I do two basic exercises
on the bench: first, head at top, lying flat on back, with straight legs up,
lifting hips. And second, head down with feet hooked into the leg bar, and
lifting my upper body in a crunch pattern. I do 2 sets of 20 reps for each
o Smith Squats- The Smith machine helps “spot” you so that you lift
heavier amounts of weight while staying in proper form. I love Smith
squats because I can lift more weight (than anywhere else, in any other
exercise) and really sculpt and shape-up my legs and glutes. Start by using
just the bar and no weight, so you can understand and feel the motion of
the machine and how to lock the bar into place after each set. Then add
some weight (like 10 pounds) and gradually work up to an amount that
feels so heavy, that you could only lift it 10 – 12 times.
· Utah’s Cycling Event: Tour of Utah- www.tourofutah.com
Contact The Gym at City Creek and mention you saw them on Studio 5. You
will receive a complimentary fitness assessment, ultra sound body fat test,
nutrition evaluation, and a personalized exercise plan by a fitness trainer,
valued at $150. Call 385-743-0569 for more information.
Enter to win a 3 month membership at The Gym at City Creek, valued at
$300, on the Studio 5 Facebook page. Contest ends August 6. Standard
KSL contest rules apply.