Get a Grip on Your Core

Body weight training and balance training are typically thought of as 2 separate ways to exercise… until now. This week’s product brings both of these aspects of training together into one product – the Halo Trainer.

Benefits of body weight training:

• Most portable form of weight training – your body goes everywhere you go!
• Can be adapted to ALL fitness levels.
• Most beneficial side effect: Core Strength – body weight training movements such as the push up, squat, plank (and many more) require the “core muscles” (Pecs, Lats, Abs, Obliques, Glutes, Delts, etc.) to function as either a prime mover or as a stabilizer.
• Activating the “core muscles” listed above also helps you burn more calories per repetition than a traditional single body part exercise.

Benefits of balance training:

• Trains your neuromuscular system – or your brain/body connection – to hook up faster. This improves your overall reaction time.
• Increased Kinesthesia – or awareness of your body’s position in space.  This improves your overall coordination.
• Strengthens tendons and ligaments without excessive external resistance applied. This makes balance training a crucial part of a post-injury or post-surgery rehabilitation program.

Now, we know what you are thinking… a product that brings all of those benefits into one easy to use product is too good to be true, Right? Wrong! This friction-fitting apparatus allows the exerciser to control the level of stability while using a stability ball, BOSU, or TRX with body weight as the primary resistance.  The ergonomic handlebar provides dynamic application as well as a comfortable grip to accommodate wrist problems.

The Halo Effect:

Bryce Taylor, inventor of the Halo Trainer, explains it the best that we have yet to hear, he says:

“It is very common to hear “core” used interchangeably with “abs”. Although the abdominals are a large contributor to the core, there are many more muscles that compose the core – 29 to be exact! Think of the core as a cylinder around your spine. A cylinder is a three dimensional shape with top, bottom, and contoured sides, front, back. All these muscle have a role to protect, stabilize, or move your spine for safe efficient movement. The Halo Trainer encompasses this very approach to training. The exercises will engage your core while strengthening your shoulders, hips, knees, etc. Why not save time on your workouts by efficiently incorporating core strengthening into your workouts? This is what the Halo Effect is all about.”

What can you do with the Halo Trainer?

• Fitness
• Pilates
• Rehab

Halo Training for Fitness currently consists of 4 levels of difficultly for functional fitness body weight training:

Level 1

This is an entry level to fitness. If you are reasonably healthy but have not really engaged in much physical activity, this is the level for you! 

Level 2

This lever is a great next step in your fitness journey. If you have already been working out consistently, then Level 2 might just offer the challenge you are looking for.

Level 3

This is very challenging. Although it is not the hardest level, proceed with caution. Many exercises will require great core stabilization and upper/lower body strength to complete the challenges.

Level 4

This level is reserved for experience exercisers or competitive athletes. Many of the exercises require very fine control, great strength, and significant power.

Here are some workouts you can do with your own Halo Trainer:  Perform each exercise for 30-60 seconds based on fitness level (30 sec = Beginner, 45 sec = Intermediate, 60 sec = Advanced)

Upper Body Halo Workout

1. PRONE “T” RAISE (Targeting Rear Delts, Rhomboids, Mid Trapezius)
   • HALO POSITION: Stability Ball In/Handles Down on Floor
   • Lie face down with pelvis on the top center of the ball, feet wide (beginner) or Feet narrow (Intermediate/Advanced)
   • With light dumbbells in each hand, raise both hands out to the sides to make a “T”
   • Squeeze the shoulder blades together and pause at the top of your range of motion
   • Slowly lower both hands to starting position
   • Repeat for 20-25 reps or 30-60 seconds.

2. PUSH UP (Targeting Anterior Delts, Pecs and Triceps)
   • HALO POSITION: Stability Ball Out/Handles Up – or – Stability Ball In/Handles Up for more of a challenge.
   • Place hands on handles, lower your hips to a form a straight line from your head to your feet.
   • Foot position can be wide (beginner) or narrow (intermediate) or single leg lifted (advanced).
   • Slowly lower yourself down until your chest is between the handles.
   • Return to starting position.
   • Repeat for 10-20 reps or 30-60 seconds.

3. TRICEP DIP (Targeting Triceps)
   • HALO POSITION: Stability Ball In/Handles Up or Stability Ball Out/Handles Up (for more stability)
   • With the Halo/Ball behind you reach back put your hands palm shoulder-width apart on top of the ball.
   • Foot position: Knees bent, heels and toes on the floor and close to you (beginner) or further away from you (intermediate/advanced).
   • Lower your body – kind of like lowering yourself into a hot tub. Your elbows should point straight behind you, not bowing out to the side.
   • Push yourself up to starting position.
   • Repeat for 10-20 reps or 30-60 seconds.

Lower Body Halo Workout

1. SINGLE LEG HIP BRIDGE (Targeting Glutes and Hamstrings)
   • HALO POSITION: Stability Ball In/Handles Down
   • Lie on your back and put your heels on the top center of the ball with your knees bent.
   • Place arms by your side on the floor.
   • Push through your heels on the ball to raise your hips as high as you can.
   • Hold the bridge position as you lift your left foot and straighten your left leg.
   • Repeat for 10-20 reps or 30-60 seconds
   • Repeat for the other leg.

2. ROCKING V-BRIDGE LEG CURL (Targeting Calves and Hamstrings)
   • HALO POSITION: Stability Ball In/Handles Down
   • Lie on your back with the ball/Halo facing away from you – Halo handles down.
   • Put your heels on the top center of the ball and your arms by your side on the floor.
   • Push through your heels to elevate your hips to form a straight leg bridge.
   • While pushing your heels into the ball, pull the ball toward you – the ball should rock towards you on the Halo handles.
   • Maintain the bridge position as you straighten your legs to the start position.
   • Repeat for 10-20 reps or 30-60 seconds.

3. SIDELYING CIRCLES (Targeting Inner and Outer Thighs and Glutes)
   • HALO POSITION: Stability Ball In/Handles Down
   • Place your right hip on the top front center of the ball with your legs straight.
   • Grab the bar with your right hand.
   • Raise your left leg straight up and stop just above your hip height.
   • Keep your hips and shoulders stable – try not to rock.
   • Make a clockwise circle with your left leg for 30 seconds or until fatigue.
   • Repeat in a counterclockwise circle for 30 seconds or until fatigue.
   • Repeat on the other side.

Core Halo Workout

1. PLANK (Targeting Chest, Abs , Shoulders)
   • HALO POSITION: Stability Ball In/ Handles Down
   • Place forearms on top center of the ball.
   • Lower your hips into a plank position – straight line between your head and heels
   • Hold for 30-60 seconds or until fatigue.
   • Repeat 3-5 times.

2. SUPERMAN (Targeting Upper and Lower Back)
   • HALO POSITION: Stability Ball In/Handles Down
   • Kneel on the floor close to the ball – the handles should be on the floor pointing away from you.
   • Lean forward and place your chest and stomach on top of the ball.
   • With arms pointed straight down to the floor, begin to raise your arms up (like Superman) and stop when your biceps are near your ears. Your chest may lift off the ball slightly.
   • Maintain a neutral spine by keeping your head down and squeezing your shoulder blades together and down toward your back pockets.
   • Repeat for 10-20 reps or 30-60 seconds.

3. SIDE PLANK/BRIDGE (Targeting Shoulders and Obliques)
   • HALO POSITION: Stability Ball In/Handles Down
   • Place your right forearm with a bent elbow on the top center of the ball.
   • Lean your right hip against the ball with feet stacked.
   • Push your right forearm into the ball as you lift your hips to end at a straight alignment.
   • Pause briefly at the top before lowering yourself into the start position.
   • Repeat 10-20 times or until fatigue.
   • Repeat on the other side.

For more exercises, click the logo below and checkout Halo Trainer’s website: