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      • The Benefits of Resistance Bands Over Free WeightsThe Benefits of Resistance Bands Over Free WeightsJanuary 14, 2021
      • Core WheelWhy using the SMART Core Wheel Will Get You Functionally Fit in 2021January 8, 2021
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Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

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core wheel

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel.

When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you to try the SMART Core Wheel. Not only will adding this new training stimulus keep things fun, you can expect to expose your core to next-level fitness right out of the box. 

In fact, get one for yourself AND your fitness friend and introduce a #abchallenge to your 2021 fitness routine and #2021goals.

Why it’s different

First of all, don’t underestimate this fitness tool. It’s no gimmick; it really does go above and beyond the typical ab training. Your body will tell you from the first roll out that it’s working.

The everyday functions of your midsection include twisting, flexing, bracing, and extending. The purpose of building core strength is to help make these movement patterns better while reducing the chance of injury. Crunches, oblique twists, and planks are all excellent ab workout choices, but you may miss out on helping your body reach high or far if you don’t integrate extension work into your routine. Starter extension moves include inchworms, superman reaches, and long lever planks, but if you’re looking for the game-changer in core strength, the instability that comes with rolling your torso out on a wheel will take you to the next level.

The SMART Core Wheel works by forcing your body to function in synchronized control as your whole chain of muscles from your hip flexors and up toward your shoulders has to labor together to stay in form.

Starting a routine with the SMART Core Wheel

Even if you are pretty fit, you’ll find that the core wheel will offer you some fantastic challenges to your body. To prevent injury, you’ll want to practice building core strength with your body weight.

1. First, build a base of core strength.

Build these non-core wheel moves into your workout routine to be more successful with your core wheel progression.

  • Plank Holds
  • Inchworms
  • Bird Dogs
  • Plank up-downs
  • Low plank mountain climbers 

2. Add a few SMART Core Wheel Exercises

Next, add a core wheel segment to your ab training regimen. The key to success is to work this tool into your routine in a progressive format. Start with the beginner moves, and don’t be discouraged if you can only do a handful.

It takes quite a bit of control and strength, from both your core and your entire body working in sync, to correctly use the tool. Proper form will help you from straining your lower back or putting too much stress on your joints. It’s always better to do one good move in proper form than ten moves in poor form. 

Try these moves first: Beginner Core Wheel

Here are some exercises to try right out of the box. Perfecting these moves first will boost your form (and confidence!) to get the basics down before you move on to more challenging moves.

Be sure to keep your spine neutral, chin tucked, and brace your abs. Your goal should be to avoid arching your lower back as you roll out. If you feel this happening, reduce your range of motion (shorten the roll). Avoid putting too much stress on your shoulders, wrists, elbows, and back. 

PLANK HOLD: Place your hands on the pedals and position them directly below your shoulders. Your feet should be hip-width apart. Lift to a plank hold 

KNEE ROLL-IN: Start in a plank hold (see move 1). Drop your knees to the floor and roll the core wheel back toward your body. Roll out again until your hands are under your shoulders and lift back to plank hold. Repeat.

KNEE ROLL-OUT: Start in kneeling position. Roll the wheel away from your body as far as you can go while keeping your abs braced, your back free from strain. As you get more experienced with the core wheel, you will be able to reach your arms all the way out, and your body hover directly above the floor. 

3. Next, add a few more SMART Core Wheel Exercises

Before you know it, your muscles will become stronger and learn to work together, and you’ll be adding to your rep count in no time. When you’re ready, move to the intermediate and advanced moves. Even if you want to jump right into the intermediate and advanced moves on the core wheel, you’ll have better success if you master the form in the beginner moves. It will improve your control when the weight shifts in the wheel. 

Plank Hold Tap Outs

Place your hands on the pedals and position them directly below your shoulders. Feet should be hip-width apart. Lift to a plank hold. Keeping your hips from dipping down, tap one foot out past hip-width and return, and repeat with the other foot. As you’re building strength, return to the knees for a break.

Filed Under: Functional Fitness

Plan Your Wellness Goals for 2021

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Womanusing Smart Recovery Foam Roller

Put your Christmas Money Toward Your Wellness Goals for 2021

Many of us are ready to put 2020 in the rear-view mirror and plan out a fresh start for 2021. For a lot of people, wellness routines were up-ended this year, and the whole state of the world led to stress leaking into their lives. Without the gym life infrastructure to add to your wellness goals, you may have to be more proactive in your intentions. With a focus on a few areas, you can set yourself up for success.

Wellness Goals for Self Care

Self-care is not an indulgent luxury as many mistakenly think, but rather a conscious action that is taken to promote physical, social, mental, spiritual, and emotional wellness. It is essential for building resilience toward stressors that life throws your way. When you take time to care for your mind and body, you will be better equipped to live your best life. A great way to achieve wellness goals around self care is to put a reminder in your phone to accomplish it as often as your target goal, that may be once a day or once a week!

Here are a few self-care activities to add to your wellness goals this year that will help boost your healthy lifestyle.

Foam Rolling

Solid foam rollers contour to the body and provide mild compression to the area. Foam rollers release tightness and discomfort caused by sitting, poor posture sustaining the demands of a long day.

Try these moves in the last 15 minutes before bed to relieve stress-related trigger points, which will help you catch your zzz’s better every night.

  1. SPINE ROLL RELEASE
  2. MID/UPPER BACK RELEASE
  3. LOWER BACK RELEASE

Product featured: SMART Recovery Foam Roller

Yoga and Stretching

There are many types of or yoga-inspired or stretching move sequences you can do that have real physical benefits to your wellness. Give yourself time to develop the skill of the poses and exercises, and have the patience to see the benefits unfold as you incorporate these self-care moves into your routine.

Product featured: SMART Mat 6 mm

Get Strong

Let’s face it; when we feel better, we do better. And when we’re physically strong, we are more able to be mentally tough as well. A focus on strength training can help you in numerous ways.

  • Increased muscle mass
  • Stronger bones
  • Joint flexibility
  • Weight control
  • Balance
  • Sharpens your thinking skills

For strength training ideas to help you be your best in 2021, read more here:

Strength Training Without Weights

Why Strength Training is Important

Your Wellness Goals SMART STRENGTH Toolbox:

  • Fitness Cables
  • SMART Quick Flip Handles
  • SMART Strength Bands
  • Mini Flat Bands
  • SMART Medicine Balls
  • Weighted SMART Stick
 

Build a Consistent Home Routine

No one will argue that there’s been a lot of changes to daily life this year across the board. All this change makes it hard to keep at a routine, much less start a new one. It’s time to order up that 2021 planning journal and write up a new routine for yourself. With gyms and public spaces being limited or closed, this may mean it’s time to develop a better at-home plan.

The first step is to carve out a time in your schedule to plan to be consistent vs. just dabbling in exercise when you are feeling it (let’s face it, that’s the hard part). Remember to give yourself a little flexibility here because schedules can and will change.

First, identify the types of exercises that you are interested in. Purchase any equipment that you’ll need to work toward that goal, so it doesn’t become a roadblock. Next, write up a few routines for yourself to get yourself going.

Here are a few ideas:

Build a Workout Routine with Self-Guided Products

3 SMART Bootcamp Workouts

 

To stay on track, try using the SMART method for planning. Make your goals: specific, measurable, attainable, relevant, and time-bound.

smart goal setting

Make Your Wellness Goals a Family Affair 

The changes of 2020 have been pretty broad sweeping and affected nearly everyone in some way. Many families are tackling virtual home school for the first time this year. Balancing some physical activity with all the screen time and trying to come up with suitable ways to replace gym class can be a challenge.

For the first time, many families are giving group workouts a try. They are discovering ways to make at-home workouts fun and using this time to engage in active play as a way to connect and spend time together.

People also realize that stocking up their home gym doesn’t necessarily mean investing in large pieces of equipment but rather selecting a well-curated functional fitness collection. The key is to have multiple options of the same product or take time building partner routines that share equipment.

Here are a Wellness few ideas:

Fun is Essential to Long-Term Fitness Success

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  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021
  • Get to the Core of Your Fitness Routine

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Read More from Our Fitness Experts!

The Benefits of Resistance Bands Over Free Weights

The Benefits of Resistance Bands Over Free Weights

Resistance bands are a must have in your home gym, although many people are still using the traditional free weights like dumbbells, kettlebells, and barbells. There are some big advantages to resistance bands over free weights, but first what are resistance bands? Resistance bands can mean several different products depending who you talk to, including [...]

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Core Wheel

Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel. When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you […]

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Smart Straps are the all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization.

Smart Straps Body Weight Training are the All-in-One Workout

Take body weight training to a whole new level with Smart Straps! This all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization. Try performing a Bridge with your feet in the Smart Straps cuffs and you’ll instantly feel what we mean. Hello glutes and hamstrings! Three Reasons to [...]

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Filed Under: Functional Fitness Tagged With: at-home workout, fitness goall, Functional Fitness, Home Gym, new year goals, SMART Goals, wellness, wellness goals

Get to the Core of Your Fitness Routine

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The Facts About Your Core and Abs 

Many people still cling to the outdated idea that the goal of an ab or core workout is to have a flat belly or a “six-pack” when the real point of working your mid-section is to enhance movement of the rest of your body while preventing injury. Once you adjust your expectations from an aesthetic goal to a functional fitness goal, you’ll start to recognize how much more your body can accomplish when your core muscles are strong.

Some of the frustration comes from misinformation. Much to the chagrin of the industry, the terms ABS and CORE are not interchangeable. Abs refer to only the abdominal muscles, while the core muscles are actually a complex series of muscles, going well beyond the musculature that people typically train.

The first step is to identify the muscles of the core. The major muscles of the core include the pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and diaphragm, and the minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.

When it Comes to Your Core, It’s All About that Base

Having a strong core is all about stability. The goal is to prevent unwanted motion, and that comes from having a solid base.

Core strength is not only helpful with sports or exercise, but it is essential for everyday health and well-being. A strong base of core muscles protects the spine, can reduce back pain, improves movement patterns, and enhances posture, balance, and stability.

Your overall fitness plan should ideally include exercises that can strengthen your entire range of abdominal muscles. In order to design a safe and effective workout regimen, you should focus on executing proper alignment on the individual exercises.

Doing the exercises properly may take some time, so allow yourself to operate on a progression from a modified version to the full range adjusted to your body and fitness level.

Smart Core Strength Training Bundle

Because having a strong core is so vital to functional fitness, we pulled together a bundle of products that will help you put together workout routines for days so you’ll never get bored or wonder what to do again.

Bundle Includes:

 (1) Smart Straps Body Weight Training System

 (1) Smart Core Ab Wheel with Mat

 (1) Smart Medicine Ball, 8lb (Green)

All of these products are from our self-guided collection, which means they come with exercises printed directly on the equipment.

 

Here are a few exercises to start working your core!

 

Weighted Reverse Crunch with SMART Medicine Ball

Lie on your back with your hands at your side with your feet lifted off the floor, knees bent. Hold the SMART medicine ball between your feet by squeezing your ankles into the ball. Next, raise your hips toward your rib cage while lifting your tailbone off the floor. Hold, lower down, then repeat. Try 10-20 repetitions. Tip: Try to use your hands only as a stabilizer vs. a lever so you can rely on them less.

Side Planks with SMART STRAPS Bodyweight Training System

Adjust the SMART STRAPS so the hand at mid-calf length.  Insert both feet into the preformed cuffs. Ease into a suspended plank position with your shoulders in line with your hands and proper spine alignment. Roll onto your right side so that your right elbow is directly under your right shoulder. To improve balance success, place your top leg in front of your bottom leg. Next, raise your top arm toward the ceiling so that it runs in line with your bottom arm. Hold for 15-30 seconds and switch sides. This exercise is especially great for engaging your obliques.

Here are three CORE WHEEL Workouts to get you started!

  1. SMART Core Wheel Knee Rollouts with Opposite Knee Plank Mountain Climbers
  2. Plank Hold on SMART Core Wheel with Feisty Floor Sprints
  3. Round the World Pike Ups with the SMART Core Wheel

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Search This Site

Join Us on Pinterest!

Check Out Our Favorite Posts

  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021
  • Get to the Core of Your Fitness Routine

Read More!

The Benefits of Resistance Bands Over Free Weights

The Benefits of Resistance Bands Over Free Weights

Resistance bands are a must have in your home gym, although many people are still using the traditional free weights like dumbbells, kettlebells, and barbells. There are some big advantages to resistance bands over free weights, but first what are resistance bands? Resistance bands can mean several different products depending who you talk to, including [...]

Read more
Core Wheel

Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel. When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you […]

Read more
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Smart Straps Body Weight Training are the All-in-One Workout

Take body weight training to a whole new level with Smart Straps! This all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization. Try performing a Bridge with your feet in the Smart Straps cuffs and you’ll instantly feel what we mean. Hello glutes and hamstrings! Three Reasons to [...]

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Top 5 Fitness Gift Ideas for that Special Someone on Your List

Fitness Gift Ideas! Fitness Wish List! This year has shown us that our wellness is more important than ever. Regular exercise, proper nutrition, and a good night’s sleep are known to reduce anxiety. That’s on a lot of people’s gift wish lists right now! With public spaces such as gyms limited, closed, or restricted, it’s […]

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GluteBridge

5 Exercises to do instead of Squats

  5 Exercises to do instead of Squats The simple squat is a powerful movement and a favorite among fitness fanatics for a good reason: they work. Squats move the muscles of your lower body (quadriceps, hamstrings, glutes, hips, and calves) in unison, and that can translate to real-world strength. Squats also work on hip [...]

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You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment. Floor Model of In Home Gym

Get Targeted Functional Fitness Training with BIG Results

Are you feeling stressed, overwhelmed, super busy, or tired in your everyday life? Who isn't, right? Let me introduce you to functional fitness training. I promise this workout routine will become your new best friend because it targets everyday movements leaving you energized, stronger, and achieving your fitness goals! What is Functional Fitness Training? Functional [...]

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LIIT

LIIT: Low Impact Intensity Training

Intense Workouts without Jumping     Are LIIT workouts for you? Perhaps you’ve decided that plyometrics isn’t for you. Maybe an injury has put jumping on the sidelines. Or, simply, your current workout space doesn’t allow for much room to go high or wide. If you’re in a place to give hard-core impact a break [...]

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SMART In-Home Gym is a Perfect Fit for Multifunctional Rooms

In-Home Trends are Changing This past year, the world has had to re-imagine what everyday life looks like. Home and work schedules look different, and in many cases, gym life and fitness routines have been interrupted, either temporarily or permanently. This has led to a change in how we see and use our immediate surroundings. […]

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Plyometrics for the Everyday Athlete

It’s easy to make the connection that plyometrics training will help athletes in power sports such as basketball, volleyball, and gymnastics, but is there a reason for everyday fitness enthusiasts to make it a priority? The short answer is yes. There are numerous benefits to incorporating plyometrics training into your fitness routine, even if you’re […]

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Filed Under: Functional Fitness

Top 5 Fitness Gift Ideas for that Special Someone on Your List

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Fitness Gift Ideas! Fitness Wish List!

This year has shown us that our wellness is more important than ever. Regular exercise, proper nutrition, and a good night’s sleep are known to reduce anxiety. That’s on a lot of people’s gift wish lists right now! With public spaces such as gyms limited, closed, or restricted, it’s thrown even the most active fitness enthusiast off track, making it harder to make wellness a priority.

But, as trends show, the at-home fitness is starting to explode. People are figuring out that you don’t need a room full of treadmills and free-weights to workout. A carefully curated selection of functional fitness equipment is all you need to build your at-home routines for strength, cardio, stretching, and even self-care.

If you’re looking for a meaningful fitness gift ideas for your active (or active-aspirational) friend or family member who may be missing their favorite class or gym life, consider one of our SMART bundles of functional fitness equipment.

Good health can be a source of comfort and joy, and it’s every gift-giver’s dream to bestow something meaningful to someone they care for. And even better, our self-guided equipment comes with exercises printed right on the product so that they will have a workout ready right out of the box.

Functional Fitness Bundles from Prism Fitness

Your instant in-home workout collection

 

 

Fitness Gift

Smart Necessity Bundle

This is the perfect starter set for a beginner or your friend who’s just starting to build an at-home workout collection. You have everything you need for a full-body workout and recovery session.

Smart Resistance Training Bundle

If you know someone who misses their regular strength training sessions, this is the perfect set for them. Much like weight training, fitness cables provide resistance to the muscle and can be used in a multitude of upper and lower body exercises. This set comes with a pair of Smart Quick Flip Handles, which feature a unique triple-slot design that allows the user to combine multiple cables for a heavier resistance exercise. You can even connect up to three cables for the perfect resistance from 20lb to 120lb!

Fitness Gift

Smart In-Home Bootcamp

This boot camp set is ready for anything! Everything a fitness enthusiast needs to build their own cardio, strength, and stretching workout is included in this set.

Smart Core Strength Training Bundle

A strong core is essential to building a healthy, active body. This set will take ab training well beyond typical crunches to build that well-toned midsection.

 

Smart Speed and Performance Bundle

Do you have an athlete in your friend or family circle? Most sports demand speed performance, and many benefit from some vertical training. They’ll be “jumping for joy” when they open this gift!

Stocking Stuffers and Under-the-Tree Goodies

Remember, you can purchase many of the items in these bundles separately to give as gifts (or keep for your own wellness pursuits!)

The perfect Self-Care Companion

SMART Recovery Foam Roller

For the Yoga or Pilates Enthusiast

SMART Mat

For Endless Workout Possibilities

SMART Medicine Ball

Looking for workout inspiration?  Check out our YouTube Channel!

Filed Under: Healthy Lifestyle

5 Exercises to do instead of Squats

by

Squats Alternative

 

5 Exercises to do instead of Squats

The simple squat is a powerful movement and a favorite among fitness fanatics for a good reason: they work. Squats move the muscles of your lower body (quadriceps, hamstrings, glutes, hips, and calves) in unison, and that can translate to real-world strength. Squats also work on hip mobility, which is important in executing daily activities such as getting up from your chair, walking the stairs, or bending to pick up an object. Knee, hip, or back injuries can sometimes make squatting uncomfortable or even painful, but there are alternatives to help you build on your leg strength and still work the major muscles you’re trying to target. Focusing on your lower body (whether it’s squats or squat alternatives) can support increases in your lean muscle mass, which can elevate your resting metabolism and increase your calorie burn outside of your workout.

 

Equipment Needed:

  • Smart Medicine Ball
  • Smart Stability Ball
  • Smart Sleeved Tubing

 

Five Squat Alternatives

Perform three or four sets of 10 to 15 reps for each exercise. Rest 30 to 45 seconds between sets.

1. Glute Bridge Roll Out with SMART Stability Ball

The how-to:  Lie on your back with your knees bent, heels on the ball. Slowly roll the ball away from you while keeping your pelvis elevated and spine aligned. Roll back to start. Repeat

The why:  Glute bridges target the glutes without placing any weight on your knees.

 

2. Romanian Deadlift with SMART Sleeved Tubing

The how-to: Place your feet shoulder-width apart and have the band beneath between the heel and arch. Hold the band snug in an overhand grip, knuckles out, hips back, slight bend in the knee, and maintain a flat back. Lift, contracting your glutes, and push them forward. Pause, then slowly release and smoothly return to start.

The why: The hip hinge motion provides less pressure on the knees while still targeting your glutes.

 

3. SMART Medicine Ball Swing

The how-to: Place your feet shoulder-width apart and have the ball between your legs, knees slightly bent. Lean forward and push your hips back without bending your back or knees. With weight in the heels, move your hips forward and swing the ball in front of the body, chest height. Keep in mind that the movement comes from the hips, not your upper body. Slowly return and repeat.

The why: This is a dynamic version of a hip hinge motion that produces added power over a Romanian Deadlift and an even bigger glute workout.

 

4. Lateral Walk with SMART Sleeved Tubing

The how-to:  Hold the tubing in your hand about shoulder height and keep it snug as you put the other end of the tubing underneath your feet. Keeping your legs shoulder-width apart, knees slightly bent, and your core braced, step your right foot out to the side and then follow with your left. Then, step to the side with your left and let your right follow. Repeat.

The why:  This is a great way to activate the glutes and work on proper form while moving your hips, knees, and feet in unison.

 

5. Reverse Lunge with SMART Medicine Ball

The how-to:  With your feet hip-width apart, hold a medicine ball in front of your chest. Put your left leg back in a wide backward stride, and lower down, you are at a 90-degree angle while keeping your knee above your ankle. Push through your front foot to stand, then repeat on the opposite leg.

The why:  Lunges are a great way to mimic the movement of a squat while reducing pressure on the knees.

Get everything you need to do the above exercises with our SMART In-Home Gym.

We have a solution to make sure your fitness can integrate into your living space seamlessly. Our SMART In-Home Gym comes with all the essential functional fitness equipment you need, plus its own organizational system that tucks perfectly into any corner.

Let’s Connect!

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  • LinkedIn
  • Pinterest
  • Twitter
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Search This Site

Join Us on Pinterest!

Check Out Our Favorite Posts

  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021
  • Get to the Core of Your Fitness Routine

Filed Under: Training and General Health, Workouts

LIIT: Low Impact Intensity Training

by

Intense Workouts without Jumping

LIIT

 

 

Are LIIT workouts for you?

Perhaps you’ve decided that plyometrics isn’t for you. Maybe an injury has put jumping on the sidelines. Or, simply, your current workout space doesn’t allow for much room to go high or wide. If you’re in a place to give hard-core impact a break but not ready to give up on intensity, then you might consider switching from HIIT (High-Intensity Impact Training) to LIIT (Low Impact Intensity Training).

While there are several benefits to HIIT workouts (such as power and speed), LIIT workouts can save wear and tear on your joints while still giving you a fat-burning, heart pumping, full-body workout. Recovery time can be faster than with HIIT training because you remove the rapid force and stress on joints, thus lowering the risk of injury and allowing you to be more consistent with your workouts.

 

What you’ll need for a LIIT Workout:

SMART Medicine Ball: This small, weighted ball allows for a wide variety of how you challenge your resistance and balance when you incorporate it into many of your standard moves.

SMART Guard Sleeved Tubing: You don’t need a huge set of weights to give your body a strength training session. Put the full product line in your workout stash, and you’ll be covered from extra light to ultra-heavy resistance.

SMART Soft Plyo Cube, 3-in-1: This tool is for more than jumping. In fact, you can use it in place of a traditional step platform for exercises that need a stable base. Try tricep dips, pushups, resistance band flies, and even some barre work.

SMART Stability Ball: Exercises done while off-balance helps to work deeper muscles, thus adding intensity to your workout session.

 

LIIT WORKOUT

Try each exercise for 30 seconds. Take a 15-second transition break to prepare yourself and your equipment for the next exercise. Do four rounds of these ten exercises for a 30-minute LIIT session.

 

  1. SQUAT TO BOWL (CURTSEY LUNGE) with a SMART Medicine Ball

    Holding the medicine ball at chest height, sink into a squat and then cross one leg behind the other while lowering your back knee toward the ground. Repeat to the alternating side while keeping the body in alignment.

  2. JACKKNIFE WIPER with a SMART Stability Ball

    Laying on your back with your feet in the air, hold the stability ball between your ankles. Slowly lower your legs to one side while keeping your upper body steady and squeezing the stability ball between your legs. Return to the top, and lower to the opposite side.

  3. LUNGE CIRCLE TO PLANE with SMART Medicine Ball

    Holding the medicine ball directly out in front of you at arms-length, put one foot back in a wide stride. Lower your body down to the ground while keeping your lower legs at a 90-degree angle and your upper body still. Shift your body weight into your front leg, and lift your back leg off the ground until it’s parallel with the floor. Return your leg back to the floor in a lunge position and repeat.

  4. SIDE CHOPS with SMART Guard Sleeved Tubing

    Put the middle of the sleeved tubing under one foot and hold the handles or tubing at a point where you feel tightness when you hold it at arm’s length in front of the foot holding the tube. Next, pull the sleeved tubing toward the other foot, keeping your hands holding the tube at arm’s length. Slowly return to start position and repeat.

  5. SUPERMAN LAT PULLS SMART Guard Sleeved Tubing

    Lying on the floor with your belly down and arms and legs extended, hold the middle part of the sleeved tubing in front of you in a place where it feels tight. Next, pull the opposite sides of the tubing toward either side of your hips, keeping your shoulders away from your ears. Slowly return to start position and repeat.

  6. TRICEP DIPS WITH LEG KICK with the SMART Soft, 3 in 1 Plyo Cube

    Using the lowest to the ground option, put your feet on the floor, place your hands on the cube, and face your backside toward the cube with your knees facing out. Lower your body into dip position, elbows angling toward the back, and keep your chest and chin up. Keep your backside close to the cube, and push your body back up. At the top of the move, lift one leg up straight out into kick position. Return the leg, and repeat the move, alternating leg kicks.

  7. PUSHUPS WITH SHOULDER TAPS with the SMART Soft, 3 in 1 Plyo Cube

    Using the lowest to the ground option, put your feet on the cube and your hands on the floor in a pushup position. Keeping your body in alignment, lower your upper body to the floor while keeping your feet on the cube. Slowly rise back up and use one hand to tap your opposite shoulder. Repeat, using alternating hands to tap.

  8. MOUNTAIN CLIMBERS with a SMART Stability Ball

    Place your elbows on the ball and your feet on the floor. Keeping your upper body steady, take one leg off the floor and bring it toward the ball, knee first. Return back to the floor and repeat with the other leg.

  9. LOW STANCE 360 JACKS with a SMART Medicine Ball

    Hold the medicine ball at chest level directly in front of your body while in a standing upright position. Using a low jump or walk-out, put your legs into a squat position while at the same time lowering the ball to pelvis height. Return to standing, and immediately jump or walk into a 90-degree rotational turn repeating the move. Continue the pattern until you’ve completed a 360-degree circle. Repeat.

  10. ALTERNATING FOOT TAPS with the SMART Soft, 3 in 1 Plyo Cube

    Using the lowest to the ground option, stand directly in front of the cube. Keep your body upright, raise one foot to tap the cube, and then lower and repeat with the opposite foot. Increase speed to create cardio intensity.

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