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Lunge For A Stronger Core And Legs

by Cori Lefkowith | Nov 22, 2015

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

WORKOUT
Complete 3-5 rounds of the first exercise, resting up to 90 seconds between rounds. Then rest 1-2 minutes and move on to the circuits. Complete 3-5 rounds of each circuit, resting as necessary.

EXERCISE:
3-5 reps per side 7-lunge Lunge Matrix

CIRCUIT #1:
8-12 reps per side Front to Back Lunge
10-15 reps Inverted Rows
15-20 reps Reverse Hypers
3-5 reps per side Halos

CIRCUIT #2:
8-12 reps per side Side to Curtsy Lunge
8-12 reps per side Single Arm Dumbbell Row
8-12 reps per side Low to High Chopper
50ft Down and Back Overhead Carry

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

NOTES:

Try to add weight to the Lunge Matrix as you go. With the halos, focus on a bigger range of motion instead of going heavier. Don’t worry about moving quickly with this workout. Focus more on challenging yourself with weight and variations. However, don’t try to rest a ton if you don’t need it.

EXERCISE DESCRIPTIONS:

7-lunge Lunge Matrix – All 7 lunges equal one rep. So 3-5 reps is really 21 to 35 lunges.

Front Lunge: Step the left foot forward and sink down into a front lunge. Bend both the front and back knees. Make sure you do not lean forward as you lunge forward. Also make sure you drive off your front heel to push back to standing.
Angled Front Lunge: After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle. Lunge forward toward “11″ on the clock with your left foot. Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Then drive off your left heel to come back to standing.
Side Lunge: Again lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your leftt heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing.
Backward Rotational Lunge: Next you will lunge back toward “7″ on the clock with your left foot. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. Do not let the left heel come up. Keep your chest up and sit your butt backward. Driving off your left heel, push back to standing. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.
Reverse Lunge: Lunge straight back with your left foot. Bend your front knee as you step your back leg back and drop your back knee down toward the ground. You want to lunge back as if moving to half kneel on the ground. Keep your chest up nice and tall and sit back in your front heel as you lunge back. Then drive back through your front heel to come back up to standing.
Curtsy Lunge: Take your left foot and step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg.
Forward Cross Lunge: Lunge forward and across toward about “2″ on the clock with your left foot. Pivot your left foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your left heel stays down as you lunge. Then drive off your left heel to come back to standing.

Front to Back Lunge – Start standing tall then lunge forward on one side. Bend your knees as you sink down. Try to get your front knee bent to about 90 degrees with your knee over your ankle. Drop your back knee down toward the ground as you keep your chest up. Then drive back through your front heel to come back up to standing. Then step back into a backward lunge, lunging back with the same leg.

Inverted Rows – To do the 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.

Reverse Hypers – To do Bent-Knee Reverse Hypers, (shown in the bottom two photos), lie face down on a bench, box or table with your hips right on the edge of the bench. Hold on to the bench or something in front of you, but make sure it doesn’t make you stretch or tense up your neck and shoulders. Make sure your hips are right about at the edge of the bench. If your hips are too far on the bench, you are more likely to hyperextend your low back in an attempt to get your hips up higher. However, having your hips too far off the bench, will also force you to have to lift more bodyweight and could cause you to engage and use your low back to lift. Keep your legs close together or even place your heels together and turn your toes out to help you engage your glutes. Bend your knees to almost 90 degrees and flex your feet. Then, with your knees bent, kick your heels up toward the ceiling, squeezing your glutes as you press your hips down into the bench. You can slightly drive up and out as you lift to really get your glutes to work. Make sure that you squeeze your glutes as you lift and don’t hyperextend your low back just to get up higher. You also want to make sure to drive your hips and pubic bone down into the bench as you lift to make sure you are extending your hips and using your glutes. Lift so that your quads are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back taking over. The range of motion isn’t as important as simply getting your glutes engaged and working. Consciously squeeze your glutes at the top and then lower down. You can even slow down the tempo of this move and add in a longer pause at the top to make your glutes work harder. To do a Straight-Leg Reverse Hyper (shown in the top photos), you will set up with your hips on the edge of a bench just like you did with the Bent-Knee Variation. However, instead of bending your knees, you will keep your legs out straight. Start with your feet touching the ground and your legs close together. You can place your heels together and turn your toes out if you struggle to get your glutes to engage and work during the movement. Then, keeping your legs straight, drive your hips down into the bench as you lift your heels up toward the ceiling. Squeeze your glutes as you lift and extend your hips. Lift till your legs are about parallel to the ground and then lower back down. Only lift higher if you don’t feel your lower back taking over. You want to focus on your glutes working to lift not your low back. If you do feel your low back, make sure you are pressing your pelvic down into the bench as you squeeze your glutes to lift. Make sure that you are also consciously engaging and contracting your glutes at the top of the lift. Hold at the top then lower back down and repeat. Pause longer at the top to make the move more challenging.

Halos – To do Halos, stand with your feet no wider than hip-width apart. Stand with your feet closer together to make the move harder on your core. Hold a kettelbell upside down with one hand on each side close to where the handle attaches to the bell (you can also use a plate weight or dumbbell if you don’t have a kettlebell). Then raise the weight up so that it is in front of your face with your elbows down toward the ground. Stand tall with your shoulders down and back. Squeeze your glutes and brace your core as you begin to circle the bell around your head. Bring the bell back and around your head to the right, pointing the bottom of the kettlebell back behind you as you circle it around the side of your head. Then drop it down behind your head, reach the bottom of the kettlebell down between your shoulder blades as your elbows rotate to point up toward the ceiling. As you circle the kettlebell back and reach down between your shoulder blades, keep your core tight and don’t let your hips wiggle. Also, do not tuck your chin or move your head. You want to circle the kettlebell around as your head stays still. Continue the circle and bring it around the other side, handles leading, and back in front of your face. Then switch the direction of your circle and go back the way you just came. Keep alternating directions until all reps are complete. Do not tuck your chin or bob your head as you circle. Brace your abs and glutes so that you don’t rotate your hips as you circle and instead get all of the mobility from your shoulders and not your hips. Bracing your core will also protect your low back. Only the kettlebell is moving.

Side to Curtsy Lunge – Lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your left heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. If you need to, touch your foot down before moving into the Curtsy Lunge. If you don’t need to, move right into the Curtsy Lunge. After performing the Side Lunge, stand up and lunge back into a Curtsy Lunge with your left foot. Step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg. Then move back into a Side Lunge and repeat on the same side.

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.

Low to High Chopper – Place a band around a low anchor point. Grab the handle of the band in both hands and stand with your feet about shoulder-width apart. Your side will be to the anchor point. Step away from the anchor point so that there is tension in the band even at the end range of motion. Then pivot your feet and bend your knees to reach the handle down outside the knee closest to the anchor point. Your arms should be straight and your chest should be up and there should be tension on the band. Do not round your back to reach lower. Bend your knees and bring the hands outside your knee. Then bring your arms and the band up and across your body as you stand up and pivot toward the opposite shoulder. You should end reaching the other way with your arms reaching up and out at about shoulder height. Do not reach to high up as you reach across. Then control the band back down and across as you pivot and bend your knees. Move in a slow and controlled fashion back down. Do not let the band pull you. Complete all reps to one side before switching.

Overhead Carry – To do a Unilateral Overhead Carry, take one kettlebell and place your hand through the handle so that you can rest the kettlebell on the back of your forearm. If the kettelbell bothers you or you don’t have one, you can use a dumbbell instead. Press the weight up toward the ceiling, straightening your arm up so that your bicep is by your ear. Do not arch your low back or let your elbow bend as you hold the weight overhead. Keep your core tight and your arm up straight toward the ceiling and do not lean to either side or shrug your shoulders. Then, keeping the weight stable overhead, walk around for the allotted distance or time. Then switch the bell to the other hand. Make sure you keep the arm straight overhead and that you don’t feel it in your low back. If you can’t get your arm up overhead and you feel your neck and upper trap really taking over, try a Farmer’s Walk or Bottoms Up Carry.

The Broken Tabata Workout

by Cori Lefkowith | Nov 21, 2015

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

WORKOUT
Set a timer for 20 seconds of work, 10 seconds of rest. You will complete 4 rounds of each exercise before moving on to the next exercise. Rest 30 seconds between exercises and then up to 1 minute between rounds. Complete 2 rounds of the circuit below.

CIRCUIT:
4 rounds:
20 seconds Burpee Sit Thrus
10 seconds Rest
4 rounds:
20 seconds Snowboard Hops
10 seconds Rest
4 rounds:
20 seconds Climber Push Ups
10 seconds Rest
4 rounds:
20 seconds Skier Jacks
10 seconds Rest
4 rounds:
20 seconds Bicycles
1 minute Rest

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

NOTES:

Do not rest during the 20 seconds of work. To get the most out of this workout, you need to make sure to go hard the entire work interval and rest during the allotted time. Do not shorten the rest intervals just try and go harder or do harder variations during the work intervals.

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.

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.

Skier Jacks – To do the Skier Jack, start standing with your feet together and your arms down by your sides. Then jump one foot forward and the other foot back as you swing the opposite arm up and forward and the other hand back and down toward the ground. Switch your split stance and jump the other foot forward as you swing your arms to bring the other arm up and forward. Keep alternating sides, swinging your arms so that your opposite arm and leg are always forward and backward together. These aren’t lunges, just simply jumping one foot back and the other forward into a split stance. Swing your arms to help you move more quickly.

Bicycles – Lie on your back with your legs out straight in front of you and your hands behind your head. Lift your legs up off the ground. Beginners may need to keep their feet up higher while more advanced exercisers will be able to keep their feet only an inch or two off the ground. Bring your right knee into your chest, keeping the left leg off the ground. As you bring the right knee in, crunch the upper body up and bring the left elbow up and across to touch your right knee. Then straighten you right knee out and bring your left knee in as you rotate your left elbow to the ground and your right elbow to your left knee. Keep rotating and alternating touches until all reps are complete.

The Jack It Up Cardio Circuit

by Cori Lefkowith | Oct 12, 2015

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

WORKOUT

Set a timer for 30 second intervals of work and 15 second intervals of rest in between each exercise. Move from exercise to exercise, resting the 15 seconds in between and then rest for 1 minute between rounds. Complete 5-8 rounds of the circuit.

CIRCUIT:
30 seconds Jack Burpees
15 seconds Rest
30 seconds Oblique Jacks
15 seconds Rest
30 seconds Split Squat Jacks
15 seconds Rest
30 seconds Crossover Jacks
15 seconds Rest
30 seconds Jack Sit Ups
1 minute Rest

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

NOTES:

Do not rest during the 30 seconds of work. Rest during the 15 seconds and during the 1 minute between rounds, but keep moving the entire 30 seconds even if it means bringing the exercise down a notch.

EXERCISE DESCRIPTIONS:

Jack Burpees – To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. From that high plank position with your feet together, jump your feet out wide. Do not let your butt go up in the air as you jump your feet out. Jump your feet back together then jump your feet into your hands and come up back up to standing. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. If you do the Plyo Jack, you will jump up off the ground as you spread your legs wide and swing your arms up to the side and overhead. To regress the movement, step back into a plank position instead of jumping back. You can also step your feet out to the side and back in when doing the Plank Jack. And at the top, perform a Basic Jumping Jack or even no Jack at all. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be.

Oblique Jacks – To do Oblique Jacks, start standing tall and place your hands either behind your head or up just to the sides of your head. Bend your right knee up and out to the side as you crunch your upper body to the side, dropping your right elbow toward your right knee. Then jump and switch, bending your left knee up and out to the side as you crunch your left elbow down toward your left knee. Quickly jump and switch to the other side. Go back and forth between the sides as quickly as you can, crunching your elbow down to your knee as you raise your knee up as high as you can.

Split Squat Jacks – To do the Split Squat Jack, start by stepping one foot back and sinking into a lunge with your arms down by your sides. Then jump up off the ground and, as you do, switch to land in a lunge on the other side. As you jump and switch to a lunge on the other side, swing your arms out to the side and overhead. When you land in the lunge on the other side, your arms should be up overhead. Quickly land and then jump right back up and again switch to a lunge on the first side as you lower your arms back down by your sides. Try to jump from lunge to lunge quickly. Beginners may not be able to sink as low in the lunge or move as quickly. They may also want to perform more of a “skip” to switch from lunge to lunge instead of completely jumping up off the ground.

Crossover Jacks – To do Crossover Jacks, start standing with your feet together and your arms out in front of you at about shoulder height. Then jump your feet out wide to about shoulder-width or wider. As you jump your feet out, swing your arms out to the side at about shoulder height. Then, when you jump your feet back in, cross one in front of the other. When you jump back in, cross your right leg in front of your left as you swing your arms back in front and cross your right arm on top of your left. Jump back out wide and open your arms out to the sides. Keep your arms up at about shoulder height. Then when you jump back in, cross your left leg in front of your right and cross your left arm over your right arm. Jump back out and repeat, crossing your right side back in front. Keep alternating crosses until all reps are complete. Beginners can modify this by stepping instead of jumping.

Jack Sit Ups – To do the Jack Sit Up, start seated on the ground. Then draw your knees into your chest and wrap your arms around your shins as you lean back and lift your feet off the ground so you are balanced on your butt. Then relax open, opening your arms out wide overhead as you straighten your legs out wide. Try to open your legs out wide closer to the ground. The higher up your legs stay, the easier the move will be. You should look like a big X on the ground with arms and legs out and open. Then sit back up, crunching everything back in so that you are balanced on your butt with your arms hugging your shins. Try to keep your feet off the ground the entire time.

The Improve Your Shoulder Stability Workout

by Cori Lefkowith | Oct 12, 2015

WARM UP
Roll Out:
Lats
Upper Back/Traps
Chest/Shoulders
Forearms
Stretch:
Wrist Extension
Kneeling Thoracic Extension and Lat Stretch
Quadruped Thoracic Rotation
Lying Chest Stretch and Scorpion
Camel

ACTIVATION

Complete 1 round of the activation exercises below.

CIRCUIT:
10 reps Shoulder Flossing
10 reps each way 3-Way Scapular Band Flyes
10 reps Straight Arm Shoulder Extension

WORKOUT

Complete 3-5 rounds of each circuit. It is important that you work on feeling your back engage and make sure that your upper traps don’t take over. Rest as needed between rounds and 1-2 minutes between Circuits. If you need to rest between exercises, you can rest between exercises.

CIRCUIT #1:
30 seconds Scapular Wall Hold
10 reps Mini Pull Ups
3-5 reps each side Halos

CIRCUIT #2:
30 seconds Dip Hold
10 reps Inverted Rows
5-10 reps per side Plank with Shoulder Taps

COOL DOWN
Stretch and Roll Out:
Lats
Upper Back
Traps
Shoulders
Chest
Forearms

NOTES:

Really focus on form and your back working and not your upper traps taking over.

EXERCISE DESCRIPTIONS:
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.

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 Thoracic Rotation – To do the Quadruped Thoracic Rotation, start on your hands and knees with your knees under your hips and your hands under your shoulders. Then reach one hand down your neck and spine. With your hand behind your head, rotate your elbow down under your body toward your opposite knee, sitting your butt back slightly as you tuck. Then rotate the elbow up toward the ceiling as much as you can, opening your chest up toward the ceiling and pushing your hips slightly forward. Feel a nice stretch down your back and even into the outside of your hips. Repeat, rotating your elbow back under before twisting open. Complete all reps on one side before switching. Make sure to really rotate open as much as you can each time.

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, start kneeling with your knees about hip-width apart and your feet flexed. Sit back on your heels and place your hands on your heels. Then arch your hips up and away, lifting your glutes up off your heels and pressing your chest out. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend 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. Also make sure to squeeze your glutes so you don’t just feel this stretch straining your low back. 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 want to make the stretch more challenging, point your toes and place your hands on your heels instead of flexing your feet (the two bottom photos).

3-Way Scapular Band Flyes –

#1 Straight Scapular Band Fly – To do the Straight Scapular Band Fly, hold the resistance band with your hands about shoulder-width apart. The closer together they are the harder the move will be and the farther apart they are the easier the move will be. Make sure that whatever distance you pick, you can open your arms straight out to the side and feel the correct muscles working. Press your chest out so you are standing nice and tall. Relax your neck and shoulders and engage your back muscles. Do not shrug. Raise your arms up straight in front of you at about shoulder height or right below, holding the band. Keeping your arms straight, pull your arms open and out to the sides, pulling the band open toward your chest. Pinch your shoulder blades down and together as you open and bring the band in to your chest. Do not let your shoulders shrug up as you pull the band. Focus on feeling your back work to pull your arms open. You want to pinch your shoulder blades together as you pull. Hold with your arms open for a second or two and feel your back working. After holding to feel your back working, bring your arms back together so your arms are about shoulder-width apart again and there is no slack in the band. Repeat the fly. Really focus on your back working and not your upper traps or neck. Do not round forward as you do this move or rush through it.
#2 Overhead Scapular Band Fly – To do the Overhead Scapular Band Fly, you will hold the band with your hands about shoulder-width apart like you did for the Straight Scapular Band Fly. Then raise your arms out overhead and slightly in front of you. Keeping your arms straight, pull the band down to your chest by opening your arms straight out to the sides and down. Draw your shoulder blades down and together as you bring the band down. Your arms should stay straight the entire time as you bring the band down to your chest. Really press your chest out and make sure you to keep your shoulders and neck relaxed. Feel your shoulder blades retract down and back and the big muscles of your back working. Move slow and even pause at the bottom to assess and feel the correct muscles working.
#3 Behind-The-Head Scapular Band Fly – The Behind-The-Head Scapular Band Fly is an overhead move in which you pull the band down behind your head. This is a more challenging variation so don’t attempt this one if you can’t feel the other two working the correct muscles. To do this variation, hold the band with your hands about shoulder-width apart and start with your arms up straight overhead. Then pull your arms straight out and down to bring the band down toward the back of your shoulders. Keep your chest pressed out and draw your shoulder blades down and back as you pull the band down. Try not to really jut your head forward as you pull it down behind your head. Pull it behind your head and bring your arms straight out to the side at about shoulder height. Once the band reaches your shoulders, slowly bring it back overhead. Really feel your back working. If you feel your neck or upper traps taking over, regress to the Band Fly you feel the most and then return to this one with a lighter resistance and focus on the correct muscles working.

Straight Arm Shoulder Extension – To do the Straight Arm Shoulder Extension, wrap the band around a leg of your desk and hold an end in each hand. Facing the anchor point, step away from the anchor point so there is tension in the band. Stand up nice and tall with your feet about hip-width apart and your arms straight down by your sides. Then, keeping your arms straight, pull back on the band. Stand up nice and tall as you pull back on the band. This won’t be a huge range of motion. Just focus on your back pulling the band back as your arms stay straight. Pinch your shoulder blades down and back as you pull back. Hold for a second or two then relax your arms back forward and repeat. Do not shrug your shoulders as you pull the band back. Also make sure your triceps don’t do all the work. Focus on your back working and maintaining a nice tall posture.

Scapular Wall Hold – To do the Scapular Wall Hold, stand with your back to the wall and your elbows bent in by your side. You can walk your feet out further from the wall to make the move harder, but really focus on feeling it between your shoulder blades no matter how far you walk out. Drive your elbows back into the wall and press your chest out and open toward the ceiling. Only your elbows should touch as you lean back and press your chest out. Draw your shoulder blades down and back and make sure to drive your chest out and open toward the ceiling. Think about driving your elbows back into the wall but also down toward your hips. Do not shrug your shoulders and keep your body in a nice straight line as if holding a plank. Keep your head in line with your spine and do not tuck your chin. Walk your feet back toward the wall to make the move easier or walk them away to make the move harder. Make sure to drive the chest out and draw your shoulder blades down and together as you hold. If you don’t feel the muscles low between your shoulders and even down the sides of your back working and instead feel your neck, walk your feet closer to the wall. You don’t need to be at a huge angle to feel this move working. If you do it correctly, you can even feel it working when standing basically straight against the wall.

Mini Pull Ups – To do the Mini Pull Ups and work on engaging your lats to pull up, hang from the bar with your palms facing away from you (you can also do this with palms facing toward you for a Mini Chin Up). Your hands should be about shoulder-width apart although you can do it with them wider apart or closer together as well. I recommend using whatever grip you use when you do your Pull Ups. Hanging from the bar, press your chest out and pull your shoulder blades down and together. Feel your back engage as you draw your shoulder blades together. Don’t bend your elbows and turn this into a pull up. Just press your chest out and retract your shoulder blades bringing them down and together. Feel your back engage and pull you up toward the bar even though your arms aren’t moving. You should feel your shoulders go down as your chest lifts up. Then relax out and repeat. Remember, you are not bending your elbows to make this movement bigger.

Halos – Stand with your feet not wider than hip-width apart . Grab the kettlebell by the handle with one hand on each side close to where the handle attaches to the bell. Turn the bell upside down and hold it upside down in front of your face. Squeeze your glutes and keep your core tight as you begin to circle the bell around your head. Point the bottom of the kettlebell backward as you circle it around the side of your head. As you drop it down behind your head, reach the bottom of the kettlebell down between your shoulder blades. Your elbows should point up toward the ceiling. Continue the circle and bring it around the other side and back in front of your face. Then go back the way you just came. Keep alternating directions until all reps are complete. Do not tuck your chin or move your head or core as you circle. Everything should be tight and still. Only the kettlebell is moving. Beginners will do fewer reps and go lighter. You can also use a dumbbell or plate weight.

Dip Hold – To do the Dip Hold, sit on the edge of your chair with your hands down on the chair on each side of your body just outside of your butt. Your fingertips should hang over the edge of the chair. Slide your butt forward and off the chair, keeping your legs out straight in front of you. As you move your butt off the chair, press up to the top of the dip with arms straight down and shoulder blades drawn down and back. Press your chest out and do not tuck your chin or shrug your shoulders. Maintain a nice tall posture. Make sure you don’t press your hips up toward the ceiling as you hold the dip. You should remain in a seated position with your back and butt close to the chair. Hold at the top of the dip. If you start to shrug, relax out of the hold. Beginners may want to walk their feet back in toward the chair and bend their knees to take some strain off their upper body. Advanced exercisers will want to keep their legs out straight in front of them.

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 Shoulder Taps – To do Shoulder Taps, set up in a high plank position from your hands and toes (advanced) or hands and knees (beginner). You want your hands to be under your shoulders but closer together and 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. Also, by having your hands closer together and more centered under your chest, you will provide yourself with a more stable base. It is very important that you remain stable with this move or you can stress your shoulder. Brace your abs and engage your glutes so that your body is in a nice straight line. Then from this plank position, 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. Also, do not let your butt go up in the air or your hips sag toward the ground. Touch your opposite shoulder than slowly place your hand back down on the ground. You want to move at a very controlled pace. Then 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.

The 20-Minute Metabolic Blast

by Cori Lefkowith | Oct 12, 2015

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

WORKOUT

Set a timer for 20 second intervals. Complete both exercises back to back with no rest then rest 20 seconds between rounds. Complete 5 rounds of each circuit before moving on to the next. Rest 1-2 minutes between circuits.

CIRCUIT #1:
20 seconds Bull Dog Burpee
20 seconds Forward/Backward Table Top Crawl
20 seconds Rest

CIRCUIT #2:
20 seconds Side Lunge with Hop
20 seconds Mountain Climbers
20 seconds Rest

CIRCUIT #3:
20 seconds Circle Shuffle with Sit Thru
20 seconds Plank Skiers
20 seconds Rest

BONUS!:
20 seconds Squat Jacks
20 seconds Push Up Shuffle
20 seconds Rest

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

NOTES:

Do not rest between exercises. Quickly go right from one to the other, resting 20 seconds between rounds.

EXERCISE DESCRIPTIONS:
Bull Dog Burpee – To do the Bull Dog Burpee, start standing with your feet together. Then squat down and place your hands down on the ground. With your hands down, jump your feet back into the Bull Dog position. Jump your feet back so your knees are an inch off the ground and about under your hips while your hands are about under your shoulders. Then jump your feet back in and outside your hands. Lift your hands and jump up as high as you can before squatting back down and placing your hands back on the ground to jump back into the Bull Dog position.

Forward/Backward Table Top Crawl – To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet. Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side to side as you crawl forward. Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible. You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don’t overload your shoulders and can keep up the contralateral movement. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don’t get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont’ be able to move fluidly. Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.

Side Lunge with Hop – To do Side Lunges with Hop, stand tall with your feet together. Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side with, keeping the other leg straight. Sit your butt back and lean over as you sink into the side lunge. Keep your back flat as you sit back. Then drive back up off your outside foot to come back to standing. When you come back to standing, jump up toward the ceiling, reaching up overhead. Then lunge out to the other side before coming back center and jumping toward the ceiling. Keep alternating lunges until all reps are complete. Make sure your heels stay down as you lunge out to the side. You want to make sure to sit your butt back.

Mountain Climbers – To do the Basic Mountain Climber, set up in a high plank position with your hands under your shoulders and your feet together and legs out straight behind you. Your body should be in a nice straight line from your head to your heels. Brace your abs before you start so that you don’t feel this in your low back or let your hips sag as you run your knees in. Then, maintaining the nice plank position, begin to run your knees in toward your chest. Bring your right knee in toward your chest with your left leg still out straight. Keep your butt down as you run the knee in. Then straighten your right leg back out as you bring your left knee in toward your chest. “Run” your knees in as quickly as possible until all reps are complete. The faster you go, the harder the move will be. Do not let your butt go up in the air or your hips sag as you run your knees in.

Circle Shuffle with Sit Thru – To do the Circle Shuffle, Sprawl, Sit Thru, it is good to have a reference point or object to circle around. To start shuffling, bend your knees with your feet about shoulder-width apart. Move laterally, shuffling around the cone/object. Make full circles, half circles and even quarter circles, moving both ways. Mix it up. Circle around the cone/object both ways. While circling mix in a sprawl and sit thru occasionally. To do the Sprawl and Sit Thru at points while shuffling, drop down to the ground on your hands and the balls of your feet. Your hands under your shoulders and your knees under your hips. Then rotate open toward the right, lifting your right hand and kicking your left leg under and through toward where your right hand was. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position on your hands and the balls of your feet. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Once you’ve done a sit thru to each side, stand back up and begin shuffling again. Again change direction quickly and don’t just simply shuffle in a full circle. Mix in the Sprawl to Sit Thru every so often to force yourself to work on getting down and up off the ground quickly.

Plank Skiers – To do Plank Skiers, 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.

Squat Jacks – To do the Squat Jack, start standing with your feet together. Reach your hands up overhead. Then sit your butt back and squat down with your feet together, like you are doing chair pose. Get as low as you can, sitting back in your heels. Reach your arms straight up overhead. Then staying low in the squat, jump your feet out wide, about hip-width to shoulder-width apart. As you jump out, also bring your hands down and in between your legs to reach for the ground. Do not stand up out of the squat as you jump your feet out wide. Try to touch your hands to the ground as you keep your butt down in the squat. Even try to squat lower as you jump your feet out wide. Then jump your feet back together and bring your hands back overhead. Stay low in the squat the entire time and move quickly. Try to squat lower as you jump your feet out wide. Beginners may need to stand up as they bring their feet together and only squat as they jump their feet out.

Push Up Shuffle – To do the Push Up Shuffle, place a kettlebell on its side with the handle facing away from you or you can also use a med ball or any object that won’t move on you. Give yourself a little platform up from the ground that you can “shuffle” over. Set up at the top of a Push Up from your knees or toes with one hand on the kettlebell and the other hand on the ground. Make sure your hands are under your shoulders and outside your chest. Don’t let your hands get way up by your head. Perform a push up, dropping your chest as close to the ground as you can. Make sure your body moves as one unit as you lower down and press back up to the top. Then step your hand off the kettlebell and on to the ground on the opposite side of the kettlebell. Step the hand from the ground up onto the kettebell so that you have “shuffled” over the kettlebell. Perform another push up and then shuffle back. Beginners will need to move slowly and do this from their knees while more advanced exercisers can make the shuffle more explosive and “jump” to shuffle their hands over instead of stepping one hand on as they step the other hand off.