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Thursday, 17 April 2014 00:00

Fitness On The Go: 5 Things You Can Carry

When you have to travel frequently, your workout routines are likely to take a backseat if you are not careful. Although working out on the go may not be the easiest thing to do, it is not impossible if you have correct attitude and mindset. Since you are likely to be tired because of the travels, you need to plan ahead about where and when you will exercise. Before leaving for your work or holiday destination, it may be a good idea to pack your workout shoes, apparels, any portable fitness equipment you own and find out about the gym and other fitness opportunities offered by your hotel. 

If you look at the calendar you'll realize there isn't a lot of time left before summer, and that might mean you only have a few months before you jet off on holiday. Now is the time to build as much muscle as possible before you go away because you'll look much better on the beach when you take your top off. Follow these tips and it will ensure you get the most bang for your buck.

This article gives people a few great ways they can stay active this summer by taking advantage of the nice weather, which won't last forever so we need to make the most of it while we still can.

Winter is tough for everyone and we all put on a few extra pounds because of the long nights and the cold weather. Summer is completely different and it's much easier to get back into a healthy, active lifestyle. Are you planning on getting into shape this summer? If so, here are a few great suggestions for things to do as soon as the hot weather starts to pick up again.

Don't exercise during the day

During summer you don't want to exercise in the middle of the day when the sun is at its peak. You might think you're doing well because you'll sweat more and you'll get tired quicker, but the only reason this is happening is because you're far too hot. Your sessions will end up being much shorter and you won't burn as many calories. If you train in the morning or in the evening you'll be able to train for a longer period of time which means you'll end up with results much quicker.

Stay active on holiday

When you go on holiday you want to relax, but this doesn't mean you should sit around the pool doing nothing every day. Exercise can actually be quite relaxing if you do it properly and you'll feel much better when you go out at night to stuff your face full of the local cuisine. The easiest way to stay active on holiday is by swimming a hundred lengths of the pool before anyone else wakes up. Get your training out of the way early and you can afford to take it easy for the rest of the day.

READ The Human Trainer Hotel Room Workout

Don't hide in the gym

There is nothing worse than locking yourself in a gym  on a beautiful day. When you see the sun shining through the window you'll wonder why you're stuck indoors. Instead of running on a treadmill you should finally try to run on the roads because you won't want to do it once the snow comes back.

Take the kids to the park

Strenuous training in the middle of the day isn't a good idea, but you can still remain active by exploring the great outdoors. If you have kids you can take them to the park more often. If they enjoy playing sports you can shoot some hoops with them or kick a ball about. I'm sure they'll keep you nice and active because you can't get kids to keep still during summer. Not only will this help you get fitter, but when you spend more time in the sun the extra vitamin-D your body will absorb will make you feel invincible.

Start going hiking

If you live near the woods you should start going hiking at the weekend and if you're feeling a little adventurous you can even take a tent with you to stay for the night. If you think lifting weights is tough you should try climbing up and down mountains carrying a heavy backpack. You'll burn tons of calories and by the time autumn comes around you'll be in the best shape of your life, though you might need to go for a little massage therapy through the week to sooth your muscles.

Don't waste your chance

You don't have to train like an athlete because it's hot, but I'm sure you'll enjoy getting into better shape before it starts to get cold again. It's always harder to motivate yourself to exercise when you can't even feel your toes from the moment you step outside.

People are living a lot longer these days, but that doesn't necessarily mean you'll be healthy when you get old. If you don't look after your body and mind as you age, you might feel terrible. You will only enjoy your twilight years if you're in good health, so I want to talk about a few ways you can change your life in order to get as much out of it as possible. Some of these ideas might not be new to you, but even if you implement one or two of them you'll feel much healthier.

St. Patrick's is a day where our livers may need a helping hand.

So, put down that green beer and grab a green smoothie!

Thursday, 20 March 2014 00:00

The Human Trainer Hotel Room Workout

For all the fitness lovers out there Spring Break and it’s many temptations are a threat to the bodies we’ve worked so hard for.
 
In continuation of last weeks Ripcords Hotel Room Workout, today we bring you The Human Trainer Hotel Room Workout.
 
All you need is your hotel room door, The Human Trainer suspension gym and it's Door Anchors.
 
Warm Up:
High knee jog in place: 2 sets of 30 secs.
 

 

HUMAN TRAINER Hotel Room WORKOUT

The Human Trainer hooks over any sturdy and professionally made and installed door with ease. No need to drill or screw in anything, simply setup on the door and start working out right in your hotel room. 
 
The more or less you angle your body will determine the difficulty of each exercise. Please chose the angle that is appropriate to your fitness level.
 
Arms: 
 
Two Arm Bicep Curl: Facing the door, hold a handle in each hand. Straps and arms should be fully extended in front of you at chest height, palms faming up. Curl your hands up towards your shoulders, bringing your body up to meet your hands. Return to start and repeat.
 
Two Arm Overhead Triceps Press: Facing away from the door, hold handles together overhead. Palms facing out, elbows bent. Extend the arms until they are straight, still overhead but slightly in front of you. Return to start and repeat.
 
Back: 
 
Reverse Flies: Stand facing the door. Hold a handle in each hand with arms extended (elbows slightly bent) in front of you, palms facing each other and close together. Keeping your elbows down and slightly bent open your arms so that they are extended at your sides. Return to start and repeat.
 
Two Arm Row: Start facing the door. Hold a handle in each hand, palms facing down with arms straight so that they are straight out in front of their respective shoulder. Keeping your elbows and shoulders down, lift your body so it comes up to meet your hands. Your hands should come back so they are at shoulder level. Return to start and repeat.
 
Legs: 
 
Straight Two Arm Squat: Grasp both handles in neutral position and hold on so that the straps and your arms are fully extended in front of you. Lean back and press your hips back and down into a low squat position. Return to starting position and repeat keeping both arms straight during the movement. 
 
1 Leg Alternating Squat: Grasp both handles in neutral position and hold on so that the straps and your arms are fully extended in front of you.  Lift your right foot off the floor so that your leg is slightly elevated in front of you. Press your hips back and down into a squat and return to starting position without putting your foot down. 15 reps on each leg to complete 1 set.
 
Cross Reverse Lunge: Holding the handles in neutral position, step back with your right leg into a reverse lunge, but cross it over to the left side as you lunge. Come back to center and repeat with your left leg. 
 
Core: 
 
Foot Cradle Plank: Get into a plank position with your feet elevated in the foot cradles. Make sure to keep your core engaged. Hold the plank for 30 seconds, rest and repeat 3 times.
 
Foot Cradle Two Knee Tuck: Still in a plank position, bring your knees in towards your chest. Return to plank position and repeat.
 
Foot Cradle Alternating Sprinter: Begin in a high plank position with both feet placed in the foot cradles, face down. Bring the right knee towards the chest, then bring switch legs bringing the left towards the chest. Continue alternating legs keeping the core enganged with hands directly under the shoulders.
 
Chest: 
 
Chest Flies: Facing away from the door, start with the straps fully extended, hands in front of your chest, palms facing each other. Elbows should be slightly bent. Open your arms to the sides, keeping them at shoulder level without locking the elbows. Return to start and repeat.
 
Chest Press: Facing away from the door, hold a handle in each hand, arms extended in front of you at shoulder level, palms facing down. Keeping your shoulders back and down, lower your chest towards your hands so that your hands come just below your shoulders. Push your body back up to starting position. Repeat.
 
Shoulders:
 
Handstand Pushups: Kneel facing the door, place the toes of one foot in the foot cradle. Walk your hands backwards, pushing your feet into the air until you are in a handstand position. The strap adds extra support to your hand stand. Maintain for 10-30 seconds.
 
 
 
Remember, just because you are on vacation doesn’t mean you should get off track with your workouts. Just 7 minutes a day will go along way to keeping your body strong and your weight on track. With a Versatility Anchor these exercises can even be done on the beach!
 
Happy Spring Break!
 
 
Till the end of March enjoy 10% Off the entire store with Coupon Code: SPRINGBREAK
 
SHOP NOW BUTTON-A
 
Thursday, 13 March 2014 00:00

Ripcords Hotel Room Workout

For all the fitness lovers out there Spring Break and it’s many temptations are a threat to the bodies we’ve worked so hard for. I mean let’s face it, vacation time isn’t exactly motivating us to stick with exercise. Most hotel gyms have minimal or broken equipment and feel like you’re working out in a shoebox; and once you lay in the sun with a Pina Colada in hand who has exercise on their mind, right? 
 
Don’t let your vacation get you off track. Bring your gym with you! That’s right, you heard me! At Astone Fitness we specialize in equipment that gives you a full body workout, can easily be packed in a suitcase, and be used in even the smallest of hotel rooms.
Here is an example of a quickie Ripcords workout. All you need is your hotel room door, Ripcords resistance bands, and the Ripcords Advanced Door Anchor.
 
Warm Up:
High knee jog in place: 2 sets of 30 secs.

 

RIPCORDS WORKOUT

Using Ripcords with the Advanced Door Anchors allows the user to be able to unlock so many new exercises including training the chest, back, triceps and core. Users can put the door anchor at the bottom, middle, top, or at any height on the door to mimic sport specific movements, perform crunches, and do compound movements (ex: squat and row, lunge and fly, etc.)

Do 3 sets of 15 reps for each exercise.
 
** Limit rest in between exercise to get a cardio workout as well as a muscle workout at the same time.
 

Arms:

Band Alternating Bicep Curl: (Mid Door Height) Facing the door, hold handles with palms facing up at waist height, bring the right hand up to the shoulder while flexing the bicep. Return to start position and repeat with left hand. Continue alternating for 15 reps on each side. 
 
Triceps Press Downs: (Top Door Height) Facing the door, hold handles with palms facing down at chest level. Bring hands down and back so arms are fully extended, slightly behind you, at your sides. Repeat.
 
Triceps Overhead Press: (Low Door Height) Face away from the door. Hold handles, palms up with arms bent back at a 90 degree angle overhead. Straighten both arms up overhead. Repeat.
 

Back:

Straight Arm Pulldown: (Top Door Height) Facing the door, hold both handles with arms straight out at eye level, palms facing down. Maintaining straight arms, bring hands down to your sides. Repeat.
 
Two Arm Alternating Grip Row: (Mid Door Height) Facing the door with arms straight out at shoulder height, palms facing down. Turning your right hand so palm faces inward, bring your hand in towards your chest. Return to start position and repeat with left arm. Do 15 on each side.
 
Reverse Flies: (Mid Door Height) Facing the door, hold handles with arms straight out in front of you at shoulder height. Keeping elbows at shoulder height, bring arms back to the sides, squeezing the shoulder blades. Return to start. Repeat.
 

Legs: 

Jockey Row: (Low Door Height): Squat and row combo. Stand with feet hip distance apart. Holding handles, palms facing each other. Arms straight down in front of you. Squat down while simultaneously bringing your hands up towards your arm pits, bringing your elbows back. Return to start and repeat. 
 
Squat: (No door, standing on center of band) Standing hip distance apart at the center of the band, hold handles at the shoulders, palms facing towards the body. Squat and return to start position. Repeat.
 
Split Squat: (No door, standing on band with one foot. Alternate) Stand with your right foot on the center of the bandand your left leg behind in a stationary lunge. With elbows in front of you, at shoulder height, bring handles up by your ears. Bend your front leg so that back leg bends and knee almost touches the floor. Slightly come up, so left knee comes off the floor but knees are still bent.  Repeat for 15 reps and switch legs.
 

Core:

Torso Twist: (Mid Height) Turn so that your right side is facing the door. Stand hip distance apart. Hold both handles with both hands at shoulder height on your right side. Twist your torso without turning the hips. Keeping your arms straight bring your hands across your body so they end at your left side. Repeat 15 times and switch sides.
 
Wood Chop: (Top Height) Turn so that your right side is facing the door. Stand hip distance apart. Hold both handles with both hands, above your head on you right side. Keeping your arms straight, twist your torso and turn hips, bring your hands diagonally across your body so they end by your left hip. Repeat 15 times and switch sides.
 
Lying Down Crunch: (Low Height = holding band above head) Lie on your back with your knees bent and feet on the floor. Holding both handles in both hands above your head, come up for a crunch. Return to start position without coming all the way back down to keep the core engaged. Repeat.
 

Chest:

Decline Chest Flies: (Top Height = hands pull to waist) Facing away from the door, take a handle in each hand in front of you, slightly above head level. Bring both hands down to waist level. Return to start position. Repeat.
 
Incline Chest Flies: (Low Height = hands pull to shoulders) Facing away from the door, stand with your right leg forward and slightly bent so that you are in a light lunge. Holding the handles with your arms open at the sides of our legs, and elbows slightly bent, bring up and towards each other at shoulder height. Return to start and repeat.
 
Chest Press: (Mid Height) Facing away from the door, stand with your right leg forward and slightly bent so that you are in a light lunge. With elbows lifted behind you, and shoulders pulled back hold handles at your shoulders. Bring arms straight out in front of you at shoulder height. Return to start and repeat.
 

Shoulders:

Standing on Band Overhead Press: Stand with both feet at the center of the band, hip distance apart. Hold a handle in each hand at the shoulders, elbows up at your sides, palms facing away from the body. Raise arms overhead until arms are full extended, make sure to keep your shoulders down. Return to start and repeat.
 
Standing on Band Shoulder Raises: Stand at the center of the band, hip distance apart. Hold a handle in each hand, arms down at your sides, palms facing towards the legs. Keeping arms straight, bring hands straight up in front of you to shoulder height. Return to start and repeat.
 
 
Remember, just because you are on vacation doesn’t mean you should get off track with your workouts. Just 7 minutes a day will go along way to keeping your body strong and your weight on track.
 
Come back next Thursday for THE HUMAN TRAINER HOTEL ROOM WORKOUT
 
Happy Spring Break!
 
 
Till the end of March enjoy 10% Off the entire store with Coupon Code: SPRINGBREAK
 
SHOP NOW BUTTON-A

Mike Volkin combines The Human Trainer and StrengthStack 52 for the ultimate Ab Challenge

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Thursday, 27 March 2014 00:00

ASTONE ATHLETE - Ron Dukes

To say Ron Dukes loves fitness is an under statement. Dukes is a 3-time National Karate Champion, a National Sport Aerobic Fitness Challenge Champ, 2-time participant in American Ninja Warrior, and a 2013 recipient of the Spartan Race "Spartan Trifecta." He works as a trainer specializing in Kickboxing and Capoeria, and is a Master Trainer for Fierce 4, a new exercise program out of Florida.

Ron is a huge fan of bodyweight training and loves incorporating The Human Trainer in his personal workouts as well as his clients’.

“Machines only give you a set direction on how to move your particular muscle. When you use a suspension gym, you are able to adjust your resistance and ease or difficulty of an exercise simply by changing your angle. Coupled with the ease of adjusting the angles quickly with The Human Trainer’s D-clip system, as well as its quick storage, and you have the perfect system!

It’s a great supplement as well as a total replacement for a gym. "You are you own gym" I enjoy the fact that it doesn't need a lot of space. All you need is a door or something solid to attach it to: Trees, monkey bars, railings. Love the flexibility!”

-Ron Dukes

 

How has The Human Trainer improved your workouts?

I'm a bodyweight person so it definitely helps out with my training. I'm able to change angles which assist in making certain exercises either easier or more difficult. Adding conditioning challenges. Helping with my handstand push ups.

I use it in the typical suspension style, but I also use the leg attachments to give me a higher angle on my pushups, and Rings to to my pull ups and muscle ups. 

The Human Trainer has absolutely helped in my overall muscle development (size and definition).

What do you like most about the Human Trainer?

The ability to not have to adjust the straps and use the hook & D-clip system making for faster transitions between angles... TRY IT!

Spring Break may mean the escape from ice and snow, but that doesn't mean an escape from your exercise routine.

Astone Fitness specializes in light, portable fitness equipment you can take with you, so you can stick with it!

Grab your Human Trainer, secure it to a palm tree, and flex those pecs on the beach!

 

Get 10% OFF the entire store ALL MARCH LONG!

Enter Coupon Code: SPRINGBREAK

at checkout.

 

SHOP NOW BUTTON-A

 

 

 

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