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Tips From The Trainer

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The Tampa Tribune

Published: October 11, 2007

Johnny Erickson, head personal trainer at Gold's Gym in Tampa for six years, caters his workouts to functional training. He's certified by the National Academy of Sports Medicine and has a military and firefighter background.

Erickson juggles about 40 clients who get killer core training using bands and stability balls to strengthen their abs. Gold's touts having weights up to 150 pounds, but what may surprise you is that most members aren't muscle heads, he says.

One of the major ways Erickson stays lean and healthy is through Isagenix, www.gocleanse.com/foreverlean.

EXERCISE: LUNGE SHOULDER PRESS

You'll need a close-grip cable machine for this full-body move. Erickson recommends setting the cable machine to 10 to 20 pounds on each side. You'll definitely get more bang for your buck with this exercise, which works everything from the shoulders and core to your quads, hamstrings and glutes.

1. Grab the cable handles, and bring your arms out to the side at shoulder height with your elbows bent 90 degrees. Take one giant step forward with your right leg so you're in a lunge position. Both legs should be at 90-degree angles, with your back leg 2 inches above the ground.

2. Keeping your feet stable, stand up. Raise your arms over your head into a shoulder press. Repeat.

Beginners can use 1- to 3-pound dumbbells instead of a cable machine. Perform a single arm press to make the exercise easier. Erickson recommends hree to four sets of 12 to 15 reps.

Need help learning the steps to this exercise? Follow along with a video of personal fitness trainer Johnny Erickson demonstrating the lunge shoulder pess at TBO.com, Keyword: Trainer.

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