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Tips From The Trainer

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The Tampa Tribune

Published: January 31, 2008

A total body workout is the key for teenagers wanting to be in great shape, says Shawn Balow, a personal trainer at Tampa's Downtown YMCA. He should know, as Balow, 33, oversees conditioning for the student athletes at Plant High School, where he's a business education teacher and track coach.

He says a lot of teens get caught in "the mirror complex," where they focus only on part of their still-growing bodies. For boys, it's often the chest, and girls often obsess about their legs. Instead, it's more important that they learn early how to do a variety of exercises the right way.

"Establish correct form and technique because that will last a lifetime," he says.

Exercises that work for teens will work well for people of any age. It's all about good fitness and form, Balow says.

This move, featuring Plant student Margaret Robbins, works on the gluts, hamstrings and quads.

EXERCISE: SPLIT SQUAT

Stand with one foot on a chair seat, the other in a standing lunge position. Hands on hips.

Lower hips to the floor by slowly squatting back and down.

Repeat several times, then alternate legs.

Don't let the front knee slide forward over the tops or collapse to the inside. Keep rear leg glut contracted.

Need help learning the steps to this exercise? Follow along with a video of personal fitness trainer Shawn Balow's student demonstrating this move at TBO.com, Keyword: Trainer.

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