Kacy Duke is a trainer to the stars. Her client list reads like the red carpet who’s who, and she is among the world's most sought-after personal trainers and fitness consultants, as well as one of the co-founders of Equinox Fitness Clubs.
Known for her insightful training techniques for body and soul, she has developed numerous innovative fitness programs for Equinox and for corporations in North America, Japan, and throughout Europe.
We caught up with Kacy for a quick interview about her secrets for getting fit...
3 Fitness Moves That Can Be Done at Home
Kacy: Sometimes the oldies but goodies are the best! For all around toning, when time is tight, these are great go-to moves to do anytime you have a few minutes of down time — like that 10 minutes in the evenings, while you’re warming up dinner in the oven!
1. CLASSIC PLANK - 3 sets 10 - 30 seconds holding in position
Start with a PLANK. A plank is a great abdominal exercise that also warms up your arms and chest. Instead of resting on your forearms, stay up on your hands and hold for as long as you can until you can hold the PLANK for 30 seconds. Remember to keep your tummy tight, and navel towards your spine and butt down, level with your back.
2. SQUAT/KNEE LIFTS WITH BALL - 3 sets, 8-12 reps without stopping
Stand straight, feet parallel and hip width apart. Hold a 2-4 pound weighted ball with both hands chest level. SQUAT (which is a bending of the knees as you push your butt out leading with your hips as if sitting in a chair) while keeping your heels on the ground. As you come out of the SQUAT, lift the right knee up about 45 degrees keeping your foot parallel to the floor, squeezing your buttocks tight at the top, while lifting your arms with ball over your head. Without pausing, return to the SQUAT and repeat lifting the left knee and arms. You will notice your butt and thighs start to heat up and sculpt. An added benefit is the increase in your heart rate which always adds to burning calories!
3. INNER THIGH VICTORY - 3 sets, 8-20 reps
On a mat, lie on your back with your legs up, straight, feet touching and toes pointing towards the ceiling. Rotate your toes out, and press your heels together forming a V. Slowly open your legs as wide apart as possible, forming a wider v, with your toes pointed out. Slowly flex your feet (curl your toes) and close your legs leading with your heels and bringing your heels back together to touch. Open and close your legs nonstop to ignite those hard to get inner thigh muscles. The added benefit is that you also get a great abdominal workout, because your legs stay up as you do this exercise!