elite workout library Archives Page 3 of 25

10 Minute Circuit Cardio

by Cori Lefkowith | Dec 11, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

ACTIVATION

Complete 5-6 round of the Inchworm Flow.

WORKOUT

Set a timer for 10 minutes. Complete as many rounds of each circuit in that time as you can. Rest only as needed.

CIRCUIT #1:
10 calorie Row
10 reps Med Ball Squat and Throw
10 reps Squat Jumps
10 reps Sit Ups

CIRCUIT #2:
5 reps Med Ball Burpees
10 reps Inverted Rows
15 reps Kettlebell Swings
20 reps Double Unders

CIRCUIT #3:
10 reps Rainbow Split Squat Jumps
10 reps Push Ups
10 reps Plank Jacks
10 reps Alternating Leg V-Ups

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

NOTES:

Your goal is to do as many rounds as you can in the 10 minutes, which means resting as little as you can. Lower reps, change variations or even weights if you find you are doing more resting than working. It is ok to have to pause briefly because you are challenging yourself, but you don’t want to spend most of your time resting!

EXERCISE DESCRIPTIONS:
Row – Change the setting on your rower to calories and pull as hard and as fast as you can until 10 calories are completed. If you don’t have a rower, you can use another piece of equipment or even sprint outside. Keep the sprint to 15-20 seconds.
Med Ball Squat and Throw – To do the Squat and Throw, hold a med ball in both hands at your chest and stand with your feet about hip-width to shoulder-width apart. You can stand facing a way to throw up at or you can simply throw up toward the ceiling. Then squat down with the ball at your chest. As you explode up out of the squat, press the ball from your chest throwing it as high up as you can. It is ok to explode out of the squat and jump as you throw the ball from your chest up as high as possible. Make sure that as you throw you extend your body and your arms up toward the ball. Then catch the ball either straight off the throw or after a bounce on the ground and sink right back into the squat and repeat. Do not round forward as you sink into the squat while holding the ball at your chest. This also doesn’t have to be a squat where you sink your butt all the way to the ground, but you do want to make sure to sit your butt back and down. Throw the ball as high as you can. Add weight if you can easily throw it super high or as high as your space allows!

Squat Jumps – To do Squat Jumps, stand with your feet between hip-width and shoulder-width apart. Sit your butt down and back into as low a squat as you can with good form (aka your heels stay down and your chest stays up and your knees don’t cave in). You can then swing your arms back as you squat or reach your hands down to touch the ground. Then explode up out of the squat and jump as high off the ground as possible. You can swing your arms and reach your hands overhead to help propel you up. As you jump, extend your body fully. As you land, sink right back into the squat so you can explode right back up. Do not land with your legs straight. Make sure to bend your knees as you land and try to land softly to protect your knees. Beginners may need to rest between each rep; however, that doesn’t mean landing with your legs straight. You should never land with your legs completely locked. Bend your knees to help you absorb the impact of landing even if you pause between jumps. Beginners can also start with a quick Basic Bodyweight Squat and even come up onto their toes as the stand up instead of completely leaving the ground. If they have good mechanics, they may want to leave the ground but not jump as high. To make the move harder, jump up and sink right back into the squat to repeat as quickly as possible. Really focus on a soft landing and then exploding quickly into as high a jump as you can.

Sit Ups – To do the Full Sit Up you can reach up overhead or toward your toes. To do it with a reach toward the toes, lie back on the ground with your legs out straight and your arms overhead. You can also reach your arms up toward the ceiling if you want to limit the assistance you get from “swinging” your arms. Then roll to sit up, first lifting your shoulder blades then the rest of your spine and finally your low back. As you “roll” up, reach your hands forward and toward your feet. Then lie back down, reaching your arms back overhead. Repeat, sitting back up. If you struggle to sit up, you can hold light weights in your hands. The weights actually can make it easier.

Med Ball Burpees – To do the Med Ball Burpee, start standing, holding the ball in both hands. Choose a weight light enough that you can move quickly and slam the ball powerfully. Reach the ball up overhead, extending your body as you reach your arms back and overhead. Then slam the ball down as hard as you can into the ground, hinging over and sitting your butt back as you slam while following through with your arms. As you hinge over, bend your knees. After slamming the ball, quickly place your hands on the ground and jump back into a high plank position. When you jump back, make sure to keep your body in a nice straight line. Then jump your feet back in toward your hands so that you are squatting to pick up the ball. Pick up the ball and reach back overhead, extending your body and standing up nice and tall. Then repeat the slam and burpee. Make sure to use your legs to lift and slam. Do not just round your back to pick the ball up. Slam the ball as hard as you can each and every time. Do not simply drop the ball. Beginners will want to use a lighter ball and may step back into the plank position instead of jumping back.

Inverted Rows – To do the Basic Inverted Row, you can either use a Suspension Trainer or a Bar. Using a Suspension Trainer, hold a handle in each hand with your palms facing in. Walk your feet forward so that your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Hang from the straps with your body in a nice straight line and your chest pressed out. Engage your core and glutes and keep your legs straight. You want a nice straight line from your head to your heels. Do not let your low back arch or your hips sag toward the ground. Then drive your elbows down and back to row your chest up to the handles. Keep your body in a nice straight line as you row up and do not bounce off the bottom. Keep your wrists straight as you row up. Also, do not shrug your shoulders. Then lower back down. Do not lose tension at the bottom. Make sure to keep the chest pressed out and your body in a nice straight line. Do not swing to row back up. Make sure to feel your back and arms working to row and not just your arms. Focus on feeling your back pull.

Kettlebell Swings – To do the Kettlebell Swing, set the kettlebell (or bell) down on the ground and slightly in front of you. Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Keep your back flat and then reach your arms out and place both hands on the handle, tilting the bell back toward you.Hike the kettlebell back between your legs like you would a football. Pull it back and up between your legs toward your butt. To power the bell up and forward, squeeze your glutes and drive your hips forward as you stand up nice and tall. Pop your hips forward and propel the kettlebell up off your hips. Do not worry about how high the bell goes. It shouldn’t go higher than your shoulders. Squeeze your glutes as you stand tall. You may lean back a little at the top, but make sure you are squeezing your glutes and not loading your low back. Then, keep your glutes tight, wait as the bell comes back down before you hinge back over. Your forearms need to connect with your hips before you hinge back over and bring the bell back down and through your legs. Do not lean forward and hinge over before the kettlebell comes back down. You want to maintain the connection between your hips and forearms to protect your low back. Also, don’t allow the kettlebell to sink low between your legs. You want the bell up close to your crotch. As your forearms connect and you hinge over, sitting your butt back, make sure to lean forward to counterbalance the kettlebell going back through your legs. Let the kettlebell reach through toward the wall behind you. If the bell comes up and taps you in the butt, it may be too light. Then squeeze your glutes again and thrust the kettlebell back up as you come back up to standing. With the swing, you may keep a straighter leg or bend your knees a little as you swing. They are both acceptable just different styles. Make sure to squeeze your glutes at the top of each swing and make sure you don’t come up onto your toes. While you may lean back a little, you don’t want to lean back and load your low back. You should not feel this move in your low back at all. Maintaining the connection between your forearms and hips as you hinge is essential for keeping your glutes working and your low back from feeling strained. Do not sit your butt back while the kettlebell is still out in front of you. You almost want the kettlebell to be pulling you back and that is why you are hinging over. The hinge is a reaction to the bell instead of you anticipating the kettlebell coming back down and hinging over before it lowers. Start small with the swing to focus on the connection. You don’t have to get the kettlebell all the way up to your chest to get a lot out of the movement.

Double Unders – To do Double Unders, hold an end of the jump rope in each hand. You may then want to start with a few basic jump rope jumps before beginning Double Unders. Then begin to spin the rope faster to spin the rope twice under your feet as you jump up. You may want to jump a bit higher as you begin to learn the Double Under. However, you do not want to spend a ton of energy jumping extra high with each Double Under. Instead you want to work on spinning the rope faster as you stay relaxed and jump only as much as needed. Beginners will need to start by spinning the rope faster and potentially jumping higher. They can even begin to learn the Double Under by performing a Tuck Jump. As you do Double Unders, stay up nice and tall and really spin the rope quickly using your wrists while keeping your shoulders relaxed down and back as much as possible. You can also do jumping jacks or basic jump rope to regress.
Rainbow Split Squat Jumps – To do Rainbow Split Squat Jumps, step one foot forward so you are in a nice wide stance. Hold the ball in both hands and bring it outside that front leg. Sink into a deep lunge, bending the back knee down toward the ground as you bend the front knee. Bring the ball outside your front hip. Then jump up and as you do switch your legs so that you land with the opposite leg in front. As you jump and switch legs, swing the ball up overhead and down outside the other hip. When you land and bring the ball outside your other hip, sink straight into a lunge on the other side. Then jump back into a lunge on the first side, swinging the ball in a rainbow overhead and down to the other hip. Move quickly and try to get up off the ground. Get as deep in the lunges as you can as well. Make sure though that you don’t start to go forward, but land and sit back in the lunge a bit. Beginners may not be able to sink as low in the lunge and may need to do more of a step back with a hop instead of a jump from lunge to lunge.

Push Ups – To do the Basic Push Up, set up in the high plank position with your hands under your shoulders and your arms locked out while your feet are together and your body is in a nice straight line from your head to your heels. Make sure you can drive back through your heels and that your feet aren’t too far back so that you are up on your toes. Squeeze your glutes and legs together as you brace your abs and drive back through your heels to engage your legs (especially your quads). You want to make sure to squeeze your legs together to help hold your body in a nice straight line. By squeezing your legs together, your adductors will engage. By engaging your core before you even lower, your hips shouldn’t drop toward the ground and your butt shouldn’t go up in the air toward the ceiling as you perform the Push Up. By engaging your core before you do the Push Up, you will help your body move as one unit. Make sure that as you set up, your head isn’t tucked toward the ground or jutting forward. Your back should also not be excessively arched or rounded. Your body should be in a nice straight line with your core engaged. While in the high plank position, remember your hands should be below your shoulders and right outside your chest. Your finger tips should be pointing straight ahead and your hands should be pressing into the ground and away from each other as if trying to tear a piece of paper between them. You can play around with exact hand with to place more emphasis on different muscles. As you lower down to do the Push Up, you should lower your chest directly between your hands, keeping a nice straight line with your body. Your elbows shouldn’t flare out from your body. Your elbows should make an arrow shape with your body. Like this (–> ). You do not want your arms to create a “T” with your body or you will put more strain on your shoulders and risk injury. You also don’t need to keep your arms right in by your sides unless you want to work more tricep. Your shoulders, elbows and wrists should all be in a straight line as you lower. Your body should move as one unit toward the ground. Touch your chest to the ground when you lower with everything moving together. Hips shouldn’t move back up first or touch the ground first. Your head also shouldn’t jut forward as you lower and lift. Everything should move as one without your hips sagging or your elbows flaring out as you lower or lift. Keep your head in line with your spine. Only if you engage your entire core will your body move as one unit down to the ground and back up. Once you touch your chest to the ground, press back up to the starting position and lock out your arms and then repeat, lowering your chest back down to the ground as you keep your body in a nice straight line.

Plank Jacks – To do Plank Jacks, start at the top of a push up with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels. Brace your abs then jump your feet out wide to each side as if doing a Jumping Jack. Quickly jump them back in together. Repeat, jumping them back out. Keep your core engaged as you jump your feet in and out. Do not let your butt go up in the air or your hips sag as you jump your feet out wide and then back together. Beginners may need to start by stepping one foot at a time out wide and then back together.

Alternating Leg V-Ups – To do Alternating V-Ups, lie flat on your back with your legs out straight in front of you and your arms down by your sides. Lift one leg up toward the ceiling and then lift your other leg up off the ground, squeezing your glute. Press your low back into the ground and engage your abs as you lift your legs up. Then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg. Press lightly through your arm on the ground as you press your low back into the ground and reach up as high as you can, rotating toward that raised leg. Squeeze your glute of the leg close to the ground to help protect your low back. Do not touch that leg down on the ground. Keep it up higher to make the move easier. Then lower the raised leg as you lift the other leg up toward the ceiling and crunch up to reach up toward that opposite foot. Keep alternating sides. Make sure to keep your low back firmly pressed into the ground as you reach up as high as possible while keeping your legs as straight as possible. Beginners may need to touch one leg down to the ground instead of keeping it up off the ground. They may also need to bend their knees more. Move quickly, crunching up as high as you can.

Squat and Press Superset Workout

by Cori Lefkowith | Dec 4, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

ACTIVATION

Complete 1 round of the following activation series.

CIRCUIT:
30 seconds Wall Sit
30 seconds Push Up Holds
30 seconds Banana Hold

WORKOUT
Complete 3-5 rounds of each superset. Do the exercises back to back and rest 45-90 seconds. This isn’t meant as a fast cardio workout. It is about choosing heavier weights and harder variations. Rest enough between rounds to go hard each and every time. If you are working out with a partner, you can each alternate who goes to pace each other.

SUPERSET #1:
10-15 reps 3-Count Eccentric Goblet Squat
5-8 reps Fly to Push Ups

SUPERSET #2:
8-12 reps per side Balance Lunges
10-15 reps Plank with Shoulder Taps

SUPERSET #3:
6-10 reps per side Cossacks Squats
10-15 reps per side Stability Press

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

NOTES:

Again you are not trying to rush through this but instead add weight and try more challenging variations while getting enough rest in between rounds to keep working at a high intensity.

EXERCISE DESCRIPTIONS:

Wall Sit – To do the Wall Sit, stand with your back to a wall and your feet about hip-width apart. You can change up your exact foot position to hit slightly different aspects of your quads. Then sink down into a squat, pressing your back into the wall behind you as you try to get your quads as close to parallel to the ground as possible. When you sink into the squat, keep your ankles aligned under your knees and drive back into the wall through your entire foot. Do not rock forward onto your toes. Also, do not sink past parallel. Hold there and drive your back into the wall. If you start to feel this in your low back, make sure to brace your abs. Also, do not hunch or lean forward as you hold. Stay up nice and tall. To make this move easier, don’t sink as low in the squat or move your feet out just a bit from the wall. Do not let your ankles get too far out in front of your knees though.

Push Up Holds – Choose one hold or alternate through them during the 30 seconds.

High Push Up Hold – This is a great way to begin improving your lock out and core strength for push ups. Set up at the top of a push up with your feet together and your hands under your shoulders. Your body should be in a nice straight line from your head to your heels (with your legs straight). Tilt your pelvic under and hold in that position. Make sure your legs are engaged and you are driving back through your heels not coming forward onto your toes. Do not tuck your chin as you hold or shrug your shoulders. Keep your head in line with your spine. You can also hold from your hands and knees to make the plank hold easier.
Mid-Push Up Hold – This is a great move to really work your core, chest and triceps. To do this move, set up in a push up position with your feet together and your hands under your shoulders. Press up to the top of the push up with your body in a nice straight line from your head to your heels. Keeping your body in a nice straight line, bend your elbows to about 90 degrees. Do not let your hips sink or your butt go up toward the ceiling as you hold at that mid-point. Do not tuck your chin as you hold or let your elbows flare way out. You want your arms and body to create an arrow shape (->) not a “T.” Hold as close to 90 degrees as you can. You can also do this from your knees to make it easier or even off an incline.
Bottom Push Up Hold – This is the hardest of all three holds because often the hardest part of the push up is keeping everything engaged and pushing up from the bottom. This hold works on that. To do the Bottom Push Up Hold, set up at the top of a push up. With your body in a nice straight line and everything engaged, lower down until your chest is an inch off the ground. Make sure to engage your glutes and quads to keep your body in a nice straight line. Do not tuck your chin or let your hips sag toward the ground. Also do not let your butt go up in the air. Maintain a nice straight line from your head to your heels and hold an inch off the ground. Do not let your elbows flare way out as you hold. You can also do this from your knees or off an incline.

Banana Hold – To do the Banana and improve your mind-body connection so that you can engage your entire core (everything from your shoulders to your knees), start lying on your back with your legs out straight and your arms reaching overhead on the ground. Your legs should be together and your arms should be right by your head. Press your low back into the ground and draw your belly button in toward your spine as you lift your legs and arms up off the ground. Your neck and head should be in a neutral position between your arms and your legs should be together and out straight a few inches off the ground. Hold here, squeezing your legs together as you try to get your shoulder blades up off the ground while keeping your low back against the ground and abs engaged. Beginners may find they need to lift their legs up higher toward the ceiling or bend their knees to keep their low back against the ground and their abs engaged. Beginners can also try an easier variation of the Pelvic Tilt if they feel their low back taking over.

3-Count Eccentric Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Lower for a 3 count. Do not rush the lower. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing quickly. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down, again lowering for a 3 count. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough.

Fly to Push Ups – Depending on your fitness level, pick a variation of the Fly to Push Up that challenges you yet allows you to maintain perfect form.

To do the Beginner Fly to Push Up, set up in a push up position with one hand on a Valslide and the other hand on the ground. You can do this from your knees to make it easier or from your toes to make it harder. Then slide the hand on the slider out to the side and perform a push up. As you push up, slide the hand on the slider back in toward your hand on the ground. Repeat, completing all reps on one side before switching.

If the single slider Fly to Push Up is too much, this move can be done by just stepping the hand out to the side on the ground or even on an incline. To advance the Fly to Push Up, you will use two sliders. Again this variation can be done from your knees (easier) or toes (harder). Start at the top of a push up and then slide one hand out to the side and perform a push up. Push up and slide the hand back into the starting position. Even though this is a wider push up, don’t let your elbows flare way out by your ears. Slide the other hand out on the slider and perform a push up. Keep alternating sides until all reps are complete.

You can advance the movement further by sliding both hands out to the side as you lower into the push up and then pull them back in as you come back up out of the push up. You will perform the fly as you perform the push up instead of sliding out, doing a push up and sliding back in. With all the different variations, do not let your butt go up in the air or your hips sag toward the ground as you do the push up. Also make sure not to shrug or let your elbows flare up by your ears. You want to create more of an arrow position (->) with your arms and upper body than a “T” as you do the push up.

Balance Lunges – Place your back foot up on a box. Hop your front foot out so you are in a nice wide stance with your back foot up on the box. Then sink down into a lunge, dropping your back knee toward the ground as you bend your front knee to 90 degrees. Really sit back into the lunge. Make sure you aren’t going forward onto your front toe and that your front knee is not going past your toe. You want to sit back to make your glute work. You should also feel a nice stretch in the front of the leg that is back when doing this move. Beginners may want to use a super low box or do the move from the ground as a split squat. More advanced exercisers, or if you don’t have weights, you may want to do it with your back foot in a suspension trainer. You can also add weight to make the move more challenging.

Plank with Shoulder Taps – To do Planks with Shoulder Taps, set up in a high plank position from your hands and toes (advanced) or hands and knees (beginner). Place your hands under your shoulders and closer together while your feet or knees should be wider apart to provide a more stable base. Bring your feet or knees together as the move becomes easier to make it harder on your core to stabilize. By having your hands closer together and more centered under your chest, you will also provide yourself with a more stable base. It is very important that you remain stable with this move or you can stress your shoulder. Then, bracing your abs and engaging your glutes so that your body is in a nice straight line, lift one hand up off the ground, moving it slowly to touch the opposite shoulder. Keep your hips square to the ground and do not rotate as you lift your hand to touch your shoulder. Do not let your butt go up in the air or your hips sag toward the ground. Touch your opposite shoulder then slowly place your hand back down on the ground. You want to move at a very controlled pace. Lift the other hand and tap your other shoulder. Do not rotate as you lift. Try to keep your body still and simply lift the hand to touch the opposite shoulder.

Cossacks Squats – To do the Cossack Squat, stand with your feet nice and wide apart as if you are going to do a Side Lunge (feet will be wider than shoulder-width). Shift your weight to one side, bending that knee and sinking down into a side lunge as you rotate the toe of your straight leg up toward the ceiling. Sink as low to the side as you can, dropping your butt down to the ground while keeping your heel on the ground. You will feel like you are sinking into a deep squat on one side as your other legs stays out straight with the toe up. Then push back up out of the squat and shift to a squat on the other side, sitting down as low as you can while keeping your heels down. Beginners may not be able to sink as low in the squat. Do not try to sink lower by squatting down and letting your heel come up. Sink only as low as you can while keeping your heels down. Advanced exercisers can hold a weight goblet style.

Stability Press – To do the Stability Press, you can use a resistance band or cable. If you are using a band, anchor the band and then hold one handle in both hands. Turn to the side so you are sideways to the anchor point and step away from the anchor point so that there is tension in the band. You want to make sure there is tension or the move won’t be challenging. Stand with your feet no more than shoulder-width apart. The closer your feet are together, the harder the move will be. Choose a stance though that challenges you while allowing you to maintain good form and not lean away. As you become stronger, bring your feet closer together and then even try a heavier band or walk further from the anchor point. Bring your hands into the center of your chest and squeeze your glutes while you brace your abs. Standing up nice and tall with your chest pressed out, slowly push the band straight out from the center of your chest until your arms are straight out. It should be a struggle to press the arms straight out because the band is trying to rotate you back toward the anchor point. Your core should have to work to stabilize and press straight out from your chest. Do not let your arms rotate open and go back toward the anchor. You want to press straight out from the center of your chest without shrugging your shoulders. Maintain a nice tall posture with your shoulder blades drawn down and back and your core engaged. Make sure you also don’t lean away. Then slowly bring your arms back in and repeat. Move slowly to really have to fight the band. If you move too quickly, you won’t get as much out of the move and you’ll probably get sloppy and let yourself rotate toward the anchor point or even shift open and push away. Also, if you allow your stance to rotate open or if you lean away, it will make the movement easier and won’t force that inside side (the side closest to the anchor point) to really work to stabilize. Complete all reps on one side before turning and facing the other way to work the other side. Really consciously engage your glutes before starting to press.

Back And Butt Superset Workout

by Cori Lefkowith | Nov 25, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

ACTIVATION

Complete 1 round of the following activation series.

CIRCUIT:
10 reps per side Glute Bridge with Alternating Overhead Reach
15 reps Scapular Push Ups
5 reps per side Sit Thru to Thoracic Bridge

WORKOUT
Complete 3-5 rounds of each superset. Do the exercises back to back and rest 45-90 seconds. This isn’t meant as a fast cardio workout. It is about choosing heavier weights and harder variations. Rest enough between rounds to go hard each and every time. If you are working out with a partner, you can each alternate who goes to pace each other.

SUPERSET #1:
8-12 reps per side Unilaterally-Loaded Slider Reverse Lunge
8-12 reps per side Single-Arm Dumbbell Row

SUPERSET #2:
8-12 reps per side Duck Under Lunge
10-15 reps Back Flyes

SUPERSET #3:
10-15 reps Glute Bridge and Curl
6-10 reps per side Plank Pull Thrus

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

NOTES:

Again you are not trying to rush through this but instead add weight and try more challenging variations while getting enough rest in between rounds to keep working at a high intensity.

EXERCISE DESCRIPTIONS:

Glute Bridge with Alternating Overhead Reach – To do the Glute Bridge With Alternating Overhead Reach, set up as if you are doing the Basic Glute Bridge. Lie on your back with your knees bent and feet flat on the ground. Your feet should be about hip-width apart and your knees should be in line with your feet and hips. Your feet should be just beyond your fingertips when you stretch your arms down by your sides. For this variation, you can leave your arms down by your sides; however, bending your elbows can help you get a little more leverage for the bridge and reach. Then driving through your heels and upper back bridge up, bracing your abs and squeezing your glutes to extend your hips. As you bridge up, reach one arm up and across your body to try and touch the ground on the opposite side just above your shoulder. Stretch your back and feel your spine twisting and extending to reach, but do not hyperextend your low back to reach overhead. You want to get the mobility out of your mid and upper back not your low back. Hold for a second or two then bring your arm back across and down to the ground as you lower down out of the bridge. Then bridge back up and reach the opposite hand across and overhead. You should feel your glutes working to help you bridge up and may even feel one side slightly take over as you reach overhead. This move will force each side to work slightly independently.

Scapular Push Ups – To do the Scapular Push Up, set up in a high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from head to your heels. Without bending your elbows or dropping your hips, pinch your shoulder blades together and press your chest out. Do not tuck your chin or jut your head forward. Also do not let your core wiggle or your elbows bend to try to increase your range of motion. You are not doing a push up. This is a very small range of motion where you are simply focused on pinching your shoulder blades together. Just pinch your shoulder blades together and then relax or even round your back up out of it (rounding your back at the top is another variation but can be very useful for correcting certain push up problems). Keep your core tight as you pinch your shoulder blades together. As you get stronger and build the mind-body connection you will find your range of motion increases. If you struggle to pinch your shoulder blades together without wiggling your core or bending your elbows, go down to your knees as if doing a push up from your knees. If you still struggle, bring your knees under your hips. Do not get caught up on doing this from your toes. Just focus on pinching the shoulder blades together.

Sit Thru to Thoracic Bridge – To do Sit Thru to Thoracic Bridge, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and lift up onto your hands and toes. Then lift your right hand and bring your left leg through and place your left foot flat on the ground. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can. While your lift your hips, reach your right hand down toward the ground, rotating your chest toward the floor. Feel your glutes working to keep BOTH hips up, while you reach your hand down. We have a tendency when we rotate to drop the hip on the side we are rotating toward. Make sure both hips stay up as high as possible. You should feel a nice rotation and stretch through your spine. You are twisting almost like someone wringing out a towel. Then drop your hips and step your foot back through while placing your hand back down on the ground. Step through and rotate to the other side, bridging your hips up as high as you can as you reach toward the ground.

Unilaterally-Loaded Slider Reverse Lunge – To do the Unilaterally-Loaded Slider Reverse Lunge, place the sandbag over one shoulder and the slider under the ball of one foot. Stand up nice and tall and do not lean away or toward the side holding the sandbag. Then slide the foot on the slider back and sink into a deep lunge, dropping your back knee down as close to the ground as possible. Keep your chest up as you lunge back and make sure to sit back in the heel of your front leg as you lunge back. You want to make sure to load the glute of the front leg. Drive through the standing heel and pull the foot on the slider back forward as you come up to standing. Make sure you keep your chest up nice and tall and do not lean or round forward as you come back up to standing. Squeeze your glute at the top and then repeat, lunging back. Do not lean to either side because of the unilateral load. Complete all reps on one side before switching. You can also use a kettlebell racked on one side or a dumbbell on one side if you don’t have a sandbag. Also, you can put the weight on your standing leg to make it easier or on the moving leg to make it harder.

Single-Arm Dumbbell Row – To do the Single-Arm Dumbbell Row, set up with one knee and hand on a bench or box. If you are going to be rowing on your right side, your left knee and hand will be on the bench. Press your chest out and feel the muscles of your back activate. You want your back to stay nice and flat as you row. Hold the dumbbell in your right hand with your right foot on the ground. Keeping your back flat, row the dumbbell up to your side. Drive your elbow up and back as you row and do not let your shoulder shrug. Feel the right side of your back working to row the dumbbell up. Do not row the weight up to your neck. Bring it in to your side at, or just below, chest height. Do not rotate a lot or swing to lift the weight. Once you’ve rowed the weight up, extend your arm all the way back down. Do not reach past full extension to try to drop the weight closer to the ground. You do not want to relax your back at the bottom of the row. Complete all reps on one side before switching. Slow down the tempo or add more weight to make the move more challenging.

Duck Under Lunge – To do the Duck Under Lunge, hold the sandbag up at your chest with your arms wrapped around it. You will then squat down, sitting your butt back while keeping your chest up. As you come back up out of the squat, you will rotate toward the right, pivoting your left foot. Stand up nice and tall, facing to the right with your back leg in triple extension. Do not let your foot stay put and your knee cave in. Then rotate and sink back down into a squat and then pivot and rotate up toward the left side, pivoting your right foot. Keep your chest up the entire time. Do not let your back round toward the ground. Also do not lean forward to try to get lower to the ground. Sink as low as you can in the squat without your form breaking down then quickly pivot up to each side. As you get comfortable with the move, try to make it as fluid as possible. The move should look like a “U” shape. Beginners may need to make it look more like a “V” until their hips open up more. Beginners may also need to drop the weight or not go as low.

Back Flyes – To do Back Flyes using dumbbells, hold a light dumbbell in each hand. Start light so that you can focus on your upper back and the backs of your shoulder’s working without engaging your upper traps, neck or lower back. Hinge over at the hips holding the weights with your arms hanging straight down toward the ground. Keep your back flat and slightly bend your knees. Make sure to drop your chest to about parallel to the ground. If you start to stand back up, you could start to overuse your upper traps instead of using your upper back. You do not want to turn this into an upright row. Then, bracing your abs, fly your arms out to the side. Keep your elbows soft as you lift your arms out to the sides and back toward the ceiling at about, or just below, shoulder height. Pinch your shoulder blades together as you fly your arms open and really feel your upper back and the backs of your shoulders working. Keep your neck relaxed as you fly. Lower back down and repeat the fly. Try not to swing, but really focus on using your back to lift. Also, make sure to keep your elbows soft as you fly your arms up and out. If you feel your neck and upper traps engaging, you can place your head against the wall or on top of a bench. Also, make sure your low back doesn’t engaged as you keep your back flat. You may need to brace your abs more or bend your knees slightly, especially if your hamstrings are tight.

Glute Bridge and Curl –
To do the Single-Leg Glute Bridge and Curl using a Valslide, slider or towel, place a slider under each foot and bring your feet in close to your butt. Then bridge up, engaging your abs and squeezing your glutes to extend your hips. Make sure to drive your elbows and upper arms down into the ground so that you don’t push yourself backward. Keeping your hips up and glutes and abs engaged, slide out one leg fully extending it. Then drag your foot back in, pulling the slider back in with your hamstring. As you curl your heel back in, extend the other leg out. Move in a controlled fashion and feel your hamstring work to pull the slider back in. If the Single-Leg move is easy, do the Two-Leg Bridge and Curl.

To do the Two-Leg Bridge and Curl, start in the glute bridge position with a foot on each slider like you did for the Single-Leg Variation. Make sure to engage your glutes and your abs as you drive down through your upper arms and back. Keeping your glutes engaged, slide your feet out away from your butt. Straighten your legs out in front of you as far as you can, keeping your hips up and your abs engaged. Your glutes may touch the ground, but you shouldn’t let your hips sag. They should lower because your legs are extending. Once you straighten your legs out fully, curl your heels back in, bringing your hips back up again into a glute bridge. Really pull your heels back in with your hamstrings by driving your heels into the sliders and dragging them back in. Do not let the hips sag toward the ground as you slide out or come back in. Your hips will lower as you extend and bridge back up as you curl back in. Make sure your abs stay tight to protect your low back with both variations. You want to feel your hamstrings, and even your glutes, working not your low back.

Plank Pull Thrus – To do Sandbag Plank Pulls, set up in a plank position from your hands and toes or hands and knees and place the sandbag on the ground to one side of your body just outside and below your shoulder. Make sure your hands are under your shoulders and then place your feet or knees wider apart to give you more stability. The closer together your feet are, the harder the move will be because you won’t have as wide or stable a base. If you feel your hips rocking side to side, widen your feet out. If the move is too easy, bring your feet closer together. Then reach your hand under your body and across to grab the sandbag. Squeeze your glutes and, without rotating your hips, pull the sandbag through and across to the other side of your body. Make sure your body stays in a nice straight line with your abs engaged as you reach through and pull. Do not let your hips go up in the air or sag toward the ground. You want to pull the sandbag all the way across and outside the other shoulder. If you can’t pull the sandbag all the way across or need to rotate your hips a lot to do so, it may be too heavy. Then reach through with the other hand to pull it back. To fight your body’s desire to rotate, you will need to engage your core and really squeeze your glutes. You do not want to feel this move in your low back. Keep alternating reaches until all reps are complete. Your goal is to keep a nice straight line from your head to your heels the entire time.

The 20-Second Metabolic Workout

by Cori Lefkowith | Nov 23, 2015

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

WORKOUT

Set a timer for 20 second intervals with a few seconds of transition time. You will move from one exercise to the next without resting and then rest 20 seconds after both moves are complete. Complete 5 rounds of each circuit before resting 1-2 minutes. Then move on to the next circuit. Do not rest during the 20 seconds of work!

CIRCUIT #1:
20 seconds Burpee Sit Thru
20 seconds Snowboard Hops
20 seconds Rest

CIRCUIT #2:
20 seconds Plyo Jacks
20 seconds Climber Push Ups
20 seconds Rest

CIRCUIT #3:
20 seconds Split Squat Jumps
20 seconds Plank Skier Hops
20 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

NOTES:

Make sure to work as hard as you can during the 20 seconds. If you go easy or rest, you won’t get as much out of the workout. Regress movements as necessary to keep moving.

EXERCISE DESCRIPTIONS:

Burpee Sit Thrus – To do the Burpee Sit Thru, start standing with your feet together. Then bend down and place your hands on the ground as you jump your feet back into a Bull Dog position. Unlike the Basic Burpee, you won’t jump your feet back into a plank. You will want to jump your feet back so you are in more of a crawling position with your knees bent. From this bent-knee position, kick one leg under your body and through as you lift the opposite hand to “sit through.” Then bring the leg back under your body as you lower your hand back down and sit through on the other side. You will again kick the leg under your body and through as you lift your opposite hand. You want to rotate all the way through so you could actually sit if you lost your balance. Once you’ve performed a sit thru to both sides, jump your feet back into your hands and come to standing. Jump up off the ground at the top and then repeat the movement. Beginners may find they want to jump back into more of a plank position to make the sit thru easier. Advanced exercisers with more mobility will want to perform the sit thru from more of a bull dog hold starting position. AKA straighter legs makes the movement easier. Move quickly, rotating open and sitting all the way through on each sit thru.
Snowboard Hops – To do Snowboard Hops, start standing with your feet parallel and about shoulder-width apart. Face toward one foot, keeping your feet parallel and then step your back foot slightly forward so your stance is slightly staggered. Then squat down, pushing your butt back as you reach the same arm as the foot in front down outside your front toe. You can hinge over at the hips, but do not let your core collapse and simply lean forward. Then explode up off the ground, lifting your hand as you rotate forward and then to face the other way with your body. When you land, your back foot should be in front and your front foot should be in back, slightly staggered forward. Land and squat back down, dropping your front arm down to touch the ground outside your front toe. Then jump back up and rotate back to face the way you started. Beginners may not sink as low or jump as high. They may also do more of a “step” to switch than a full jump. Move quickly and make sure to bend your knees and sink down as you land. Also make sure your heels come down as you squat down. Keep your back flat even as you hinge over to touch the ground.
Plyo Jacks – To do the Plyo Jack, start standing tall with your feet together and your arms down by your sides. Then just slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. You will then perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. Bring your arms back down to your sides as you land and then repeat, jumping back up. The bigger your jump and the quicker you do the reps back to back, the harder this move will be. To make the move a little easier, pause between jumps.
Climber Push Ups – To do the Climber Push Up, start in a plank from your forearms. You can set your feet wider apart if needed to create a more stable base. Engage your abs and, keeping your body in a nice straight line, climb one hand at a time up to a plank position from your hands. Place your hands right below your shoulders, but outside your chest as you climb up. Then at the top perform a push up. Then climb back down and repeat. You can do the Push Ups from your knees if needed or even regress to just the Plank Climbers as you fatigue.
Split Squat Jumps – To do Split Squat Jumps, step one foot back and sink into a deep lunge, bending both knees as if kneeling down to the ground. Then from this lunge, explode up and as you jump, switch and land in a lunge on the other side. As you land, sink down into a deep lunge on the other side. Once again in the deep lunge, explode back up and jump back into a lunge on the first side. Beginners may need to do quick step back lunges instead of jumping to switch. The lower you go in the lunge and the quicker you jump to switch, the harder the move will be.
Plank Skier Hops – To do Plank Skier Hops, start in the plank position with your hands under your shoulders and your legs together. Your body should be in a nice straight line from your head to your heels. Then, with your legs together, jump your feet in toward your right elbow, rotating so that your knees come outside your elbow. Jump back into the plank position with your feet back center and your body in a nice straight line. Then jump your feet back in, but this time toward your opposite elbow. Rotate to bring your knees toward the outside of your elbow. Jump your feet back out center. Do not let your body shift backward as you perform the hops and jump back out. Try to keep your chest over your hands instead of letting your hands get way up by your head. Keep alternating hops toward each elbow.

The Reverse The Hunch Posture Workout

by Cori Lefkowith | Nov 23, 2015

ROLL OUT
Wrists/Forearms
Chest
Shoulders/Traps/Upper Back
Lats
Thoracic Extension
(Below in the Exercise Descriptions are some basic moves for the areas.)

STRETCH
10 reps Wrist Extension
10 reps Wrist Flexion
10 reps Kneeling Thoracic Extension and Lat Stretch
10 reps each way Quadruped Shoulder Circles
10 reps per side Lying Chest Stretch and Scorpion
10 reps Camel

ACTIVATION

Complete 2-3 rounds of the circuit below.

CIRCUIT:
10-15 per side Back of Hand Band Rows
30 second Downward Dog Hold
15-20 reps Scapular Push Ups

WORKOUT

Complete 3-5 rounds of the circuit below. Rest as needed. This isn’t a fast workout. Instead you want to focus on activating your back and core to reverse the effects of sitting all day.

CIRCUIT:
8-12 reps Inverted Rows
8-12 reps per side Plank with Reach Out and Back
10-15 reps Back Flyes
10-15 reps Stability Press

NOTES:

Really focus on your posture and standing up nice and tall. Also focus on engaging your back and drawing your shoulders down and back. Do not shrug. Focus on your back pulling, your abs bracing and your entire core working.

Ready for 10 minute workouts to improve your posture AND help you alleviate aches and pains? Check out my RStoration Method!

EXERCISE DESCRIPTIONS:

Wrists/Forearms – To roll out your forearm, place a small ball or roller up on your desk, table or even a box. Place your forearm over the ball with it right below your elbow. Press down on your forearm with your other hand to press it into the ball. Make small circles on the ball, holding on any tight spots. If you find a tight spot, you can also tense and relax your forearm by either making a fist or by pointing your fingers down toward the ground. By flexing and relaxing the muscles, you help the ball dig in and release the tight spot. Once you’ve worked on one spot, move the ball down your forearm. You can use it to roll out both sides of your forearm. Make sure to get the outside and inside of your forearm as there can be trigger points in both spots causing your wrist and elbow pain. Don’t waste time on any areas that aren’t tight or sore. Seek out and spend time on any areas of pain. Apply as much pressure as you can handle and use as small and hard a ball or roller as you can.

Chest – To roll out your chest, a blue foam posture ball is a great tool although you can use a small ball against a wall or up on some books. Place the ball on the ground and lie face down on top of it with the ball right in your chest beside your shoulder joint. Then with the ball right to the inside of your shoulder, move your hand overhead and then back down toward your legs. Move your arms slowly up and down to change exactly how the ball digs into your chest muscles. Hold and relax on any tight spots.

Shoulders/Traps/Upper Back – To roll out your upper back with a ball, stand with your back to a wall and place the ball to the side of the base of your neck. Press the ball into the wall and roll it down along your shoulder blade. Hold on any tight spots. You may even want to pull your arm across your chest as you dig out under the shoulder blade. You can also use the ball against the wall to dig out right at the top of your armpit. If you want to apply more pressure with the ball, you can use a harder ball or use the ball against the ground instead of the wall.

Lats – To roll out your lats, place a roller under one armpit when you are lying on your side on the ground with your arm stretched out overhead. Rock forward and backward on the roller and then move it lower down the side of your back. Hold on any tight spots as you go and make sure to rock forward and backward as you make your way down your side. Work all the way from your armpit to the end of your rib cage.

Thoracic Extension – To work on your Thoracic Extension using a roller, place the roller on the ground and lie back over the roller with your butt on the ground, your knees bent and your feet on the ground. Make sure you start with the roller in your mid-back. You do not want to do this move with the roller in your low back or you could hyperextend your low back. Cross your hands over your chest and, keeping your butt on the ground, extend your back over the roller. As you relax and extend back over the roller, reach your hands overhead and relax your head and neck. Try to touch the backs of your hands to the ground behind you without lifting your butt up off the ground or only extending from your low back. Focus on extending your mid and upper back over the roller. Sit back up and cross your hands back over your chest. You can then repeat, relaxing and extending over the roller as you reach your arms back overhead. Perform the extension a few times, especially if the area feels tight, and then move the roller higher up on your back and repeat. Hold for a second or two as you extend so that you can breathe and relax more over the roller. Work all the way up your mid to upper back. Do not do this move on your lower back.

Wrist Extension – To do the Wrist Extension Stretch, kneel on the ground and place your hands down on the ground in front of you, palms down. Turn your fingertips out and back toward your knees. Then rock back, sitting on your heels, keeping the heels of your palms down on the ground as you sit back. Come back out of the stretch then sit back again, stretching down the inside of your forearms.

Wrist Flexion – To do the Kneeling Wrist Flexion Stretch, start kneeling on the ground. Place your hands down on the ground in front of you with the backs of your hands on the ground and your fingertips pointing in toward each other. Rock side to side slowly, holding slightly to each side so that you feel a stretch down the outside of your forearms.

Kneeling Thoracic Extension and Lat Stretch – To do the Kneeling Thoracic Extension and Lat Stretch, place your elbows up on a bench about shoulder-width apart and kneel on the ground in front of the bench. Make sure you are back far enough that you have room to lean forward and over and drop your head between your elbows. Then with your elbows on the bench, relax your chest and head over, sitting your butt back just slightly. Press your chest toward the ground and feel a nice stretch down your triceps and lats as well as through your thoracic spine. Try to extend your back as much as possible as you press your chest toward the ground. You can either hold here and breathe to stretch deeper or you can come out of the stretch and then relax back into it and try to get further with each rep.

Quadruped Shoulder Circles – To do Quadruped Shoulder Circles, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Without bending your elbows, begin to circle your shoulders forward. Bring them up toward your ears then circle them back toward your hips and back down and around. Try to make a big circle while keeping your arms straight. Circle forward a few times then reverse the circles. It make almost feel like you are circling your back around your shoulders, especially in reverse. Take it slow and focus on the circles. Don’t simply shrug and unshrug your shoulders. Circle backward a few times, still not bending your elbows as you circle. Also, do not sit back on your heels as you move.

Lying Chest Stretch and Scorpion – To do the Lying Chest Stretch with Scorpion, lie on your belly with your arms out straight at shoulder height. Bend the elbow of one arm to 90 degrees so that your upper arm is still in line with your shoulder. Then lift the opposite leg up from the bent arm and bend your knee to kick your foot over and behind you as you press your chest open with your straight arm. Kick your leg back over your body, trying to touch your toe back behind you and feel a stretch through your chest and low back. You should feel a nice stretch down the front of the shoulder of the bent arm. Make sure as you reach the leg back over that you relax your head down onto the ground. Hold for a second or two then bend the other arm and kick the other leg back over. Alternate sides, holding for a second or two each way.

Camel – To do the Camel, kneel on the ground with your knees about hip-width apart and your feet flexed. If you point your toes instead, this will make the move harder and require more flexibility (bottom two photos). Also, flexing your feet will stretch the bottom of your feet more while pointing your toes will get your shins more. With either your feet flexed or pointed, sit back on your heels and place your hands on your heels. Then arch your hips up and away, as you press your chest out and lift your glutes up off your heels. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend your hips. Do not hyperextend your low back. Engage your glutes to stretch out your hips. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Do not let your shoulders shrug and really focus on opening your chest up. Hold for 1-2 seconds and relax back down. Repeat, arching back up. You can also make this a static stretch by simply holding the pose for 15-20 seconds. If you are less flexible and can’t place your hands on your heels, you can do this stretch with a couch, chair or table behind you. Kneel down with the coach or table behind you. Place your hands back behind you on the couch or table. If you are at your desk, you can use your desk or chair. Keeping your arms straight behind you, press your chest out and arch away from the piece behind. Relax your head back and really squeeze your glutes to arch away.

Back of Hand Band Rows – To do the Back of Hand Band Row, anchor a resistance band in front of you and either loop it or make sure it has a handle you can put your hand through. Place the band or handle around the back of your hand and point your fingers up toward the ceiling. Step away from the anchor point so that there is tension in the band with your arm extended in front of you. Stand up nice and tall and press your chest out as you face the mini band. Your feet should be about hip-width apart. Make sure you aren’t shrugging your shoulders as you hold your arm out in front of you with the band around your hand. Then drive the elbow down and back as you row the back of your hand and the band into right below your chest. Row low so that you don’t shrug your shoulder. Also, don’t rotate as you row. Feel your back pull the band back. Don’t just use your arms. Also, make sure that your upper traps don’t try to take over. Really press the chest out and drive the elbow down and back. Straighten the arm back out and repeat. Focus on feeling your back pull the band and not just your arm. By focusing on what muscles should be working, you will improve your mind-body connection. Also, make sure to keep your fingertips pointing up toward the ceiling to engage the extensors in your forearm.

Downward Dog Hold – To do the Downward Dog, start in the high plank position with your hands under your shoulders and your feet about hip-width apart. Without walking your hands back toward your feet, push your butt up toward the ceiling as you press your chest back toward your legs and drive your heels down toward the ground. Keep your arms straight as you press your chest back and try to get your biceps by your ears. Make sure to press through your entire hand and not simply rock toward the outside of your palms. Feel your fingers gripping the ground. As you hold, focus on getting your back flat and a nice straight line from the heels of your hands up to your tailbone. You want your arms to be in line with your torso (aka your biceps by the ears). As you press through your hands to get your back flat, focus on also driving your heels down as you lengthen through your hamstrings. Really push your butt back and up as you hold the downward dog position and try to drive your heels down toward the ground. Breathe and try to relax deeper into the stretch. While you may need to adjust your exact hand positioning, do not walk your hands in closer to your feet just to get your heels down. You want to make sure you are really focused on driving your chest back and extending your spine to improve your thoracic extension and stack your shoulders.

Scapular Push Ups – To do the Scapular Push Up, set up in a high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from head to your heels. Without bending your elbows or dropping your hips, pinch your shoulder blades together and press your chest out. Do not tuck your chin or jut your head forward. Also do not let your core wiggle or your elbows bend to try to increase your range of motion. You are not doing a push up. This is a very small range of motion where you are simply focused on pinching your shoulder blades together. Just pinch your shoulder blades together and then relax or even round your back up out of it (rounding your back at the top is another variation but can be very useful for correcting certain push up problems). Keep your core tight as you pinch your shoulder blades together. As you get stronger and build the mind-body connection you will find your range of motion increases. If you struggle to pinch your shoulder blades together without wiggling your core or bending your elbows, go down to your knees as if doing a push up from your knees. If you still struggle, bring your knees under your hips. Do not get caught up on doing this from your toes. Just focus on pinching the shoulder blades together.

Inverted Rows – To do the Basic Inverted Row, you can either use a Suspension Trainer or a Bar. Using a Suspension Trainer, hold a handle in each hand with your palms facing in. Walk your feet forward so that your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Hang from the straps with your body in a nice straight line and your chest pressed out. Engage your core and glutes and keep your legs straight. You want a nice straight line from your head to your heels. Do not let your low back arch or your hips sag toward the ground. Then drive your elbows down and back to row your chest up to the handles. Keep your body in a nice straight line as you row up and do not bounce off the bottom. Keep your wrists straight as you row up. Also, do not shrug your shoulders. Then lower back down. Do not lose tension at the bottom. Make sure to keep the chest pressed out and your body in a nice straight line. Do not swing to row back up. Make sure to feel your back and arms working to row and not just your arms. Focus on feeling your back pull.

Plank with Reach Out and Back – To do the Plank with Reach Out and Back, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. For this move, you will want your feet wider to create a more stable base. Beginners can do this move from their knees. Then from the Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. Then reach back forward and out toward the wall in front of you, dropping your hips back into a nice plank position. Do not drop your hips too low and feel your low back engage. Keep your core tight to protect your low back as you come back into that nice plank position. Reach back and across with the same hand until all reps are complete on that side.

Back Flyes – To do Back Flyes using dumbbells, hold a light dumbbell in each hand. Start light so that you can focus on your upper back and the backs of your shoulder’s working without engaging your upper traps, neck or lower back. Hinge over at the hips holding the weights with your arms hanging straight down toward the ground. Keep your back flat and slightly bend your knees. Make sure to drop your chest to about parallel to the ground. If you start to stand back up, you could start to overuse your upper traps instead of using your upper back. You do not want to turn this into an upright row. Then, bracing your abs, fly your arms out to the side. Keep your elbows soft as you lift your arms out to the sides and back toward the ceiling at about, or just below, shoulder height. Pinch your shoulder blades together as you fly your arms open and really feel your upper back and the backs of your shoulders working. Keep your neck relaxed as you fly. Lower back down and repeat the fly. Try not to swing, but really focus on using your back to lift. Also, make sure to keep your elbows soft as you fly your arms up and out. If you feel your neck and upper traps engaging, you can place your head against the wall or on top of a bench. Also, make sure your low back doesn’t engaged as you keep your back flat. You may need to brace your abs more or bend your knees slightly, especially if your hamstrings are tight.

Stability Press – To do the Stability Press, you can use a resistance band or cable. If you are using a band, anchor the band and then hold one handle in both hands. Turn to the side so you are sideways to the anchor point and step away from the anchor point so that there is tension in the band. You want to make sure there is tension or the move won’t be challenging. Stand with your feet no more than shoulder-width apart. The closer your feet are together, the harder the move will be. Choose a stance though that challenges you while allowing you to maintain good form and not lean away. As you become stronger, bring your feet closer together and then even try a heavier band or walk further from the anchor point. Bring your hands into the center of your chest and squeeze your glutes while you brace your abs. Standing up nice and tall with your chest pressed out, slowly push the band straight out from the center of your chest until your arms are straight out. It should be a struggle to press the arms straight out because the band is trying to rotate you back toward the anchor point. Your core should have to work to stabilize and press straight out from your chest. Do not let your arms rotate open and go back toward the anchor. You want to press straight out from the center of your chest without shrugging your shoulders. Maintain a nice tall posture with your shoulder blades drawn down and back and your core engaged. Make sure you also don’t lean away. Then slowly bring your arms back in and repeat. Move slowly to really have to fight the band. If you move too quickly, you won’t get as much out of the move and you’ll probably get sloppy and let yourself rotate toward the anchor point or even shift open and push away. Also, if you allow your stance to rotate open or if you lean away, it will make the movement easier and won’t force that inside side (the side closest to the anchor point) to really work to stabilize. Complete all reps on one side before turning and facing the other way to work the other side. Really consciously engage your glutes before starting to press.

10 Minute Circuit Cardio

Squat and Press Superset Workout

Back And Butt Superset Workout

The 20-Second Metabolic Workout

The Reverse The Hunch Posture Workout

Coffee with Cori

My daily newsletter to enjoy with your morning cup of coffee ☕️ (Or water, tea or protein shake 😉)

You're Subscribed! ☕️

Results & Reviews

About

Links

Contact Us

Daily Newsletter

You're successfully subscribed!

Find RS On…