Front Range

Shape Shifters

Stay in shape with these three moves.

August 2014

You’ve worked hard to get fit all season. As your schedule picks up, keep your summer physique with a few moves from three local trainers that you can squeeze in between car pool shifts.

Jamie Atlas

Owner/founder, Bonza Bodies Fitness 
bonzabodies.com

Side Slide With Dumbbell Curl
Start with your feet shoulder-width apart, with a paper towel on a noncarpeted floor under your left foot. Hold a dumbbell in your left hand by your hip. Slide your left leg out into a side lunge and bend your right leg slightly as you lean forward—with a straight back—and drop the dumbbell just below knee height. Bring your left foot back in as you stand and do a bicep curl. Repeat for 15 reps, then switch to the other side; do four sets with no rest.

Muscles Worked: glutes, hamstrings, biceps 

Bonus Tip: “When the seasons change, so should your food. Take advantage of in-season produce like root vegetables, which are high in fiber and help you feel full for longer.”


Carrie Krane

Owner, the Dailey Method Denver-Highlands
thedaileymethod.com

Turned-Out Squat
Stand with your feet a little wider than your hips and with your toes turned at a slight angle, pointing at about 11 and 1 o’clock. Sit down into a squat (keeping your knees above your ankles). Slowly release to standing for two counts, then squat back down for two counts. Do 10 to 20. Then return to that low squat and move up and down an inch for another 10 to 20 reps.

Muscles Worked: glutes, thighs, core

Bonus Tip: “Nourishment starts with hydration. We want to run to our coffee in the morning, but that starts us off wrong. If you drink two glasses of water first, it lets your body wake up more naturally.”


Scott St. John

Owner/trainer, Pearl Street Fitness 
pearlstreetfitness.com

Ski Abs/Push-Up Combo 
Start in a plank position. Drive both knees to your right elbow in a jumping motion with your toes landing behind your right hand (only jump as far as you feel comfortable); then jump back to plank and drive both knees to your left elbow and back. Do a push-up. Repeat for 30 seconds to one minute; repeat for four sets.

Muscles Worked: core, quads, triceps

Bonus Tip: “[Beneficial training] means not just going for a run or a bike ride—your body starts to relax when you’ve automated the response. Add cardio and strength together. Switch up the intervals on your run. It’s all about keeping it changing.”

—Illustrations by Aaron Ashley


5280.com Exclusive: Watch them perform their own moves below.