Fit to You's Kerri Davis shares a full body blitz workout
KERRI DAVIS joined her first gym when she was eighteen years old and fell in love with exercise.
“It not only changes the way you look, but how you feel physically and mentally,” Davis says. “Becoming a personal trainer has allowed me to share my knowledge with others. I can’t imagine doing anything else now!”
Davis was a manager for a corporate gym and then a weight loss franchise where she says she loved helping people reach their goals, but felt like her clients would receive better service if their programs could be more personalized instead of one size fits all.
So, Davis started Fit to You in Wilmington as a mobile service providing exercise and nutrition counseling in the client’s home, office, or apartment gym.
“In 2011, we started offering individual workouts and small group classes in a personal training studio as well,” she says. “I have also provided corporate fitness programs, boot camps, and weight loss challenges for several local businesses over the years.”
Davis started the new year with a new personal training gym.
Fit to You has opened its first gym at the Philips Plaza at 5751 Oleander Drive, Suite 8.
While Fit to You will still offer mobile training, Davis says she had an increasing number of clients requesting a convenient location where they can come to her.
Davis plans on franchising the business in the future so it makes sense to have a home base for the business, she says.
When it comes to New Year’s resolutions, Davis prefers setting goals because they are less vague.
“What is your goal? Write it down. Next, ask yourself ‘Why do I want to accomplish this goal?’ Write down your why and refer to it often as you are working toward your goal.”
Her favorite exercise routines involve circuit training, a mixture of strength training and cardio to build muscle, increase metabolism, and burn fat.
“Each workout is tailored to the individual, taking into account the client’s fitness level and any injuries or limitations,” she says. “I’m also a big fan of keeping a food diary to track nutritional intake.”
Davis shares a workout that will hit every muscle.
Full Body Blitz
Pick one set of dumbbells: 3-5 lbs. for beginners and 8-10 lbs. for advanced.
Warm-up with one minute of jumping jacks or another cardio movement. Perform each exercise for 10-15 reps, moving slowly with good form.
Do not rest between exercises to keep your heart rate up. Perform 1-3 rounds of this circuit for a full-body toning and fat burning workout.
1. Squat and Overhead Press
Hold dumbbells at shoulder height. Squat down by sitting back, keeping the knees from going past the toes. As you rise, press the dumbbells overhead. Return to start and repeat.
2. Renegade Row
Start in a pushup position with dumbbells in each hand, wrists straight, knuckles down, and feet hip-width apart. Keeping your body still and straight, lift the right dumbbell up in a rowing movement. Slowly lower weight to starting position and then alternate sides. You can modify this exercise by planking from the knees instead of the toes or try it without weights.
3. Alternating Lunge with Hammer Curl
Start by standing normally with dumbbells in each hand by your sides. Step 2-3 feet forward with the right leg, so that when you lunge down your knee lines up with your ankle. As you come down, curl the weights without turning them and then lower them as you come up out of the lunge. Return to start and then alternate with the opposite leg. Make sure you keep your torso upright throughout the exercise.
4. Weighted Side Bend
Hold one dumbbell in right hand, feet hip-width apart. Raise your left hand (no dumbbell) overhead. As you reach down with the right, stretch your left hand up toward the ceiling. You should feel a stretch on your left side as you squeeze with the right. Focus on moving slowly and engaging the muscles. Perform all reps on one side and then switch.
5. Stationary Lunch with Tricep Kickback
Get in a lunge position with right foot forward and left foot back. Hold one dumbbell in your left hand hanging by your side. Look forward and keep your torso upright while you slowly lunge down and hinge your left arm from the elbow. You should feel this in your legs and the back of your left arm. Perform all reps on one side and then switch.
6. Chest Press and Alternating Leg Lower
Lie on a mat with feet raised toward the ceiling and 2 dumbbells in a chest press position. Make sure your lower back is pressed firmly into the mat. If it is not, you may put a rolled towel under your glutes or bend your knees until your lower back makes firm contact. As you lower right leg toward the floor, push both dumbbells toward the ceiling. Only lower your leg as far as you can without your lower back popping up. Return the right leg and both arms to start. Repeat with left leg and both arms, alternating each leg.
To make this workout even more challenging, you can add a minute of cardio (such as burpees, high knees, or mountain climbers) at the end of each circuit.
Be sure to stretch each muscle group at the end of your workout.
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