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My Most Hated Video – Stop Exercise Shaming!

My Most Hated Video – Stop Exercise Shaming!

by | Feb 8, 2022 | Blog, Exercises, Functional Fitness

You know why there are so many different perspectives out there in fitness?

Because there are a ton of different things that can work based on your needs and goals.

Are some of them a bit far out there and only work for those rare few?

Yup. But as my husband was told growing up because of his weird approach in baseball, “You don’t tweak the freaks.”

Now while I’m not encouraging you to go find the strangest thing possible to test, I do think it is key we start to embrace the opportunity in different perspectives and see these differing opinions as a chances to learn and improve.

Over simply demonizing moves or opinions as wrong.

I can’t tell you how many times early on I “wrote off” a cue or training technique because it didn’t fit the “tribe” I was in at the time.

This ultimately held me back from becoming as strong and as fit as I could be as efficiently as possible.

It’s why I can deadlift more now than when I won the MA/RI State Powerlifting Championship.

It’s why I’m leaner now than when I fought tracking and focused only on “eating clean” and restricting arbitrary foods.

We need to seek to learn and even challenge our own perspective with differing opinions. This is the way we can find little tweaks to make to help ourselves personally improve and create the Frankenstein program right for us.

Because ONE SIZE DOESN’T FIT ALL.

Now I bring this up because of the interesting comment chain I read on my Underrated Arm Exercise.

Let’s get one thing straight about what creates results and helps you build muscle…

If it challenges you, it will change you.

Heavier loads are only ONE way to create progression and muscle hypertrophy.

Muscles grow stronger and bigger in response to a challenge that forces them to adapt.

Time under tension using different tempos, changes in range of motion, changes in tools used, changes in the exact movement pattern and your postures, all can create a new stimulus and challenge for your muscles.

And all of these can force your body to have to adapt and grow.

Progression can be simply created from doing the SAME BUT DIFFERENT!

And that’s why I love that amazing arm exercise.

It isn’t just a bicep move. It isn’t just a basic tricep extension. It isn’t just an overhead press.

It works your entire arm in one movement.

And there are so many ways you can vary and tweak it to match your specific needs.

Now I wanted to address a few “concerns” people raised to hopefully share a different perspective on things and help guide you to determine if this move has benefit to YOU personally…

First concern…

Now what if one muscle is weaker and limits the weight you can use?

Many people mentioned that one of the muscles involved was stronger than the others so that they felt like they needed to use different weights on each move to truly challenge each muscle group.

There is definitely ALWAYS a limiting factor in movements. It is why for especially stubborn areas, as I mention in the full video, you may at times still include isolation exercises.

However, these same people vilifying this move because a muscle required for the movement may be stronger than another also love bench press and do push ups and pull ups and squats.

In all of these compound, multi-joint movements, there is a limiting factor. Be it your shoulders or triceps or chest on bench, something impacts the loads you can move.

It doesn’t still mean you don’t get results from it and that you can’t create progression to create hypertrophy.

Not to mention the actual technically ideal strength ratio between your triceps and biceps SHOULD be 1:1. So if you have a huge difference between the two that is actually something you may want to work on.

And it is probably based on what you’ve trained or utilized more.

Technically the triceps accounts for around 55% of upper arm muscle mass, while the biceps takes up about 30%. While many mentioned their biceps being stronger, this is likely due to preferential training.

And although the triceps are a bit bigger than the biceps, both are equally important. As antagonists, an equal strength ratio can be key.

So maybe more of us need moves like this that force us to work BOTH muscle groups more evenly.

Not to mention both the triceps and biceps play an important role in our overall shoulder health. Why not work them at the same time we also get the benefits of an overhead press!

And instead of simply writing this move off because one area is stronger so the weight doesn’t challenge it as much, why not tweak the exact version of the move you do?

You could slow down the tempo, especially of the eccentric portion of the exercise component you wanted to make more challenging.

You can do an extra rep in that piece of the movement even, performing two curls to one overhead tricep extension.

And on top of all of this, we have to remember that our hypertrophy goals may all be different. Not all of us are training for a bodybuilding competition nor super experienced lifters.

We may not need to use isolation moves to truly challenge those muscles. 

It’s why we need to understand that different moves may be right for different training experiences and goals!

Now the second concern…

Why use a hybrid movement?

It seems like a lot of people confused what a compound movement is for a hybrid movement.

To get the best results, I believe we need to use a diversity of movements.

While compound moves are the most time efficient and key for overall functional strength as you’re working more muscle groups at once, for those stubborn areas that sometimes need extra focused work, isolation moves are key.

If a client comes to me wanting to really build muscle, but short on time, I may completely forgo any isolation movements to start. We want to think “bang for their buck” in their workouts.

However, a more advanced lifter who has an area that refuses to grow or change. Maybe you opt for a progression focused on more isolation movements than you would usually do.

The key is you’re embracing the options.

Same goes for hybrid movements – which are movements that combine multiple different movements into a single flow.

A hybrid movement CAN have isolation exercises included.

A bicep curl is still an isolation exercise for the bicep even if you combine it in a flow with an overhead press (which is a compound movement) and then an overhead tricep extension (another isolation movement).

So by doing this flow you aren’t wasting any time doing a bicep curl then a tricep extension.

You’re also getting in the BONUS of an overhead press which works not only your shoulders but also your triceps before that overhead tricep extension.

More time under tension for those muscles! You’ll be surprised by how much you feel that burn adding up!

Another benefit of hybrid movements is the increased energy demands because you are working more muscles in a short amount of time. Especially when usually you’d be doing say 8-12 reps of just a very isolated movement. This can be good to get more benefit in less time if you’re trying to keep your training sessions short!

While you may be thinking why not just superset tricep extension and bicep curls? You have to consider the change in rest you’ll actually be giving the areas. While yes it is only one curl to one overhead extension, the rest between each is shorter than doing your 10 reps of curls before your 10 reps of tricep extensions.

Not to mention you’re then not working in that overhead press at all!

I also called this an UNDERRATED arm move not the BEST arm exercise or the best tricep or bicep move. This move hits the entire arm which you can’t say about those other isolation moves. Not to mention underrated means not valued highly enough, which I believe this move clearly isn’t.

And often the people not seeing the value, haven’t even tried it.

So instead of writing it off, like I feel far too many have done, try it to actually SEE whether it benefits you. You may be surprised.

Now…even with all of this you may decide the move is not “underrated” as an arm exercise (note I didn’t say bicep or tricep or shoulder exercise, but arm exercise).

You may not include it. But why not see opportunity in this movement to allow yourself to be open to options and improve your training.

You may find at some point it does come in handy…I can’t tell you how many times something I decided not to use I’ve brought back in special circumstances or with a client who really needs it.

Think about this…

What if you only have one weight?

Not everyone has a whole gym full of weights.

This is a great way to make use of that one weight in a time efficient matter if someone has 20 minutes to train and wants to spend most of their workout on those key compound lifts and movements.

What if an area IS stronger, but someone likes the look of this move?

Why not even hold in one position as the other arm goes through the movement? You could hold a curl halfway up as the other arm goes through for added bicep work.

SUMMARY

Instead of just writing a move off…Why not find ways to even TWEAK the basic move? Whether it’s changing tempo, making it a unilateral move, adding in holds…There are so many ways we can adjust moves to match our needs and goals.

We have to remember that not everyone has the same needs or goals or even training situation and experience.

So instead of just writing a move off, why not learn who or when it could benefit someone? You may find it ends up being the missing piece to your training!

Too often I see the same people who are labeling moves as bad or pointless, struggling to achieve the results they want. And it’s because they aren’t open to new perspectives, instead sticking by the mantra of their fitness tribe.

Don’t hold yourself back from achieving the results you want. Be open to progression through the same but different. See opportunity in different ways of doing things even if they aren’t right for your needs or goals!

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When And Why To Use Compound, Hybrid And Isolation Exercises

When And Why To Use Compound, Hybrid And Isolation Exercises

by | Dec 13, 2018 | Blog, Exercises

With the growing popularity of functional fitness and quick workouts, there is a tendency to “demonize” isolation exercises and believe that hybrid and compound moves are all you need.

Isolation moves get a bad rap because they don’t provide as much “bang for your buck” AND don’t force muscles to be recruited and work together as we usually need them to do in every day life.

I’ve heard trainers say, “Muscles don’t operate in isolation.”

Which is most often true, but trust me….there is always an exception.

I know I’ve bicep curled a grocery bag from the car floor while grabbing Kiwi under my other arm…

Plus, isolation moves can play a very important part in our workout routine for a number of reasons. They aren’t just for bodybuilders who are doing bicep curls for aesthetic reasons.

First, a quick review of what compound, hybrid and isolation exercises are though…

  • Compound Exercises – Compound exercises are moves that work multiple large muscle groups at once and engage two or more joints.
  • Hybrid Exercises – Hybrid Exercises are moves that combine two or more exercises together that flow well with each other and allow you to work more muscles at once and even work your body in different planes of motion in a shorter amount of time.
  • Isolation Exercises – Isolation Exercises are moves that involved one joint and limited muscles, often focusing on smaller muscles.

Now…Why do we so often favor compound and hybrid exercises over isolation moves?

To sum it up – Compound and hybrid exercises work more muscles in less time and teach our body to move efficiently.

They focus not only on working more muscles at once, but also usually larger muscles and more joint actions. That means we can burn more calories and build more strength in less time.

They also train our body to be strong and recruit muscles efficiently and effectively to work TOGETHER.

This is key if we want to move well in every day life and be able to react quickly.

So yes, they are 100% the more FUNCTIONAL moves.

From running to lifting, more than one joint and muscle group is being used, which is why we can’t just train in isolation.

We need to learn proper patterning and sequencing to recruit the right muscles, in the right order, to the extent that is needed.

Therefore, it is ESSENTIAL we focus our workouts on hybrid and compound moves.

BUT, that doesn’t mean we should just ignore isolation exercises!

When and why should we use isolation exercises?

So if hybrid and compound moves are not only more functional but also give us more bang for our buck so we can build strength and burn fat more effectively in less time, why would we ever want to use isolation exercises?

Ever heard the saying, “You’re only as strong as your weakest link”?

This is where isolation moves can help.

Because these moves are focused on specific movements, or actions, and muscles, they can help establish the mind-body connection with underactive muscles.

They can also help you correct imbalances and even help you strengthen the “weak links” so you can lift more during compound exercises and run faster.

Isolation exercises can be perfect ACTIVATION MOVES.

Activation moves are exercises that target muscles that are underactive or that we may have a hard time recruiting properly due to poor posture, compensations, imbalances and injury (even previous injury).

For example, all too many people will suffer from hip, low back and even knee pain.

The all too common culprit? Tight hips and underactive glutes from sitting at a desk for 9 hours a day.

Often we will do the stretching and even the foam rolling for the tight muscle. BUT that alone isn’t enough.

We then have to get muscles that may have become inhibited or underactive working.

And the answer to this may be some targeted glute work. Some isolation moves done to ACTIVATE that sleeping giant.

These could be used as part of our warm up to establish the mind-body connection before we run or lift or even right prior to the compound moves so that we can feel the muscle pumped and more easily recruit it properly. (I even mentioned earlier you can use them as a form of active rest!)

The hard part is, sometimes we may not even truly be AWARE that we aren’t recruiting the right muscles. Or we may just have accepted the aches and pains thinking those muscles are weak.

Proper form DOES NOT mean we’re necessarily using the right muscles to perform the compound move. Actually sometimes the more athletic the person, the more they can “hide” the imbalance.

If a muscle isn’t working properly, and we aren’t able to recruit it efficiently, our body will take the path of least resistance to perform the move we’re asking it to do.

This leads to overuse of other, often smaller, muscles that aren’t meant to carry the load being placed on them.

That is why using the activation moves can be so key.

Because the activation movements are smaller and more targeted, it makes it easier to know that you are engaging the right muscles. And it makes it harder for other muscles to take over.

You can then create a “pump” in the desired muscles and establish the mind-body connection so that you’re aware of what muscles are working in your compound moves and make sure the muscles that are meant to power the movement are pulling their weight.

When designing our workouts, no matter a person’s goals or current fitness level, they are looking to move better and prevent injury.

By including activation moves to counteract our modern lifestyle, or even address their specific movement distortions based on their history, we can help them do just that!

So isolation moves are key to get the right muscles working and then even target those “weak links” to strengthen them.

You may think a deadlift or kettebell swing is WAY better than a glute bridge. They are more compound moves so don’t they provide more full-body benefit!?

But that doesn’t mean you ignore the glute bridge.

Not only can that basic move be used for activation when done with light resistance or even bodyweight, but it could be the perfect strengthening move for your glutes to improve your hip extension if you load it down.

And that glute strengthening work?

Well that could then improve your deadlift AND your running!

So sometimes including more isolated movements even AFTER your compound lifts, as accessory lifts, can help you strengthen those weak points to improve your overall strength and efficiency.

And then, of course, there is the traditional reason we use isolation moves – aesthetic reasons.

If you are competing in a fitness competition, you may need to use these moves to create a meticulously balanced physique. By isolating muscles, you can make sure everything is balanced.

Now what about using isolation exercises to target an area to spot reduce?

That’s a myth, right!?

Isolation exercises and spot reduction!?

So spot reduction is a myth…at least in the way people generally try to do it.

No amount of isolation moves alone will reduce body fat in an area.

That doesn’t mean though that we should ignore the fact that spot lipolysis DOES actually exist.

Studies have shown that when we work a specific muscle group with an exercise, we do mobilize more fatty acids from the fat cells near the worked muscles.

So what does this mean for spot reduction?

It means that isolation moves can help us mobilize more fatty acids from those specific areas to burn fat in those “trouble zones” preferentially.

HOWEVER…if we stop there with the isolation moves, we may have mobilized fatty acids from the areas we want to target, but those mobilized fatty acids won’t necessarily be utilized.

Therefore, we WON’T lose fat from those specific areas and we won’t see any spot reduction.

That is why our traditional way of trying to spot reduce, by doing tons of isolation exercises, doesn’t work.

After we mobilize the fatty acids with isolation exercises, we then have to use interval training or compound/hybrid exercises to UTILIZE those mobilized fatty acids.

We have to give our body a reason to use those mobilized fatty acids as energy!

To get spot reduction to work for us, we need to follow the targeted isolation moves with exercises and workout designs that force our body to use those fatty acids for energy!

What does all this mean? Isn’t diet 80% of the battle though anyway?

YES! There is still the fact that you can’t out exercise a bad diet.

To lose weight and change your body composition, you need to dial in your diet.

BUT if a client comes to you, or you are designing workouts for yourself, and you have certain “trouble zones” that never seem to change no matter how much you dial everything in, why NOT try using every tool at your disposal?!?

Why not start implementing a technique that could help you get better results?

And, as I’ve come to realize, most of those “trouble zones” we want to target also often coincide with underactive muscle groups like our abs and glutes that could benefit from activation (aka isolation movements) anyway!

Use isolation moves to activate AND help mobilize fatty acids so then you can get MORE out of your compound and hybrid exercises and potentially even reap the benefits of spot lipolysis!

So…What moves should you use?

Like everything in workout design, it all comes back to who the workouts are for – aka what are their goals and current fitness level.

But it is important to remember that compound, hybrid and isolation moves can, and should, all be a part of a well-rounded fitness program.

While I say that hybrid and compound moves provide “more bang for your buck,” it is important to remember that in some cases, isolation moves may be better!

Because if it is “bang for your buck” in terms of preventing injuries and compensations? Well then isolation moves are better!

Don’t be afraid to use a move just because someone said it wasn’t functional. Or that muscles don’t operate in isolation.

Remember to use EVERY tool at your disposal so you can achieve the results you’re looking for!

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Take Your Workouts To The Next Level – 10 Hybrid Exercises

Take Your Workouts To The Next Level – 10 Hybrid Exercises

by | Mar 22, 2017 | Blog, Exercises

The number one excuse I hear is “I don’t have time.”

And often friends and trainers will say back one or a combination of these things…

“Yes you do. You just have to make it a priority.”

“That’s just an excuse. All of these people have busy lives and fit it in.”

“You’ve got to make time and take care of yourself!”

“We often struggle to take time out for ourselves, but if you don’t take care of yourself, how can you take care of others properly?”

While all of those things can be true, I think one thing we often forget about when people say they “don’t have time,” is that they believe to get the results they want, they need to spend hours in the gym.

They believe that if they aren’t going to the gym 5-6 times a week for at least an hour, they won’t get the results they want. So then…if they can’t do that, what’s the point of even going a little!?!

Instead we’ve all got to realize that getting results can fit our busy lifestyle. That results don’t require hours in the gym. They require efficient workouts with movements that get us the most bang for our buck in the least amount of time.

That is why I LOVE Hybrid Exercises.

What are Hybrid Exercises?

Hybrid Exercises are moves that combine 2 or more other exercises to work as many large muscles groups at once and even often work us through multiple planes of motion in the same sequence.

These are efficient movements because the work a lot of muscles at once to help you build functional strength in less time.

Plus by combining two moves into one quick exercise, you can even really target a specific area and work it double in one movement. I find this very effective especially when it comes to working the legs and glutes. You can often have trouble really getting the glutes working by doing compound exercises alone.

But if you create a hybrid move that not only activates by isolating the glutes and then strengthens the glutes and legs with a compound move, you’ll feel EVERYTHING working in less time!

By doing Hybrid Exercises, you can even get in a killer workout in just 5 minutes.

Hybrid Exercises are sure to challenge even the most advanced lifter and not only help you build strength but also improve your conditioning.

Below are 10 of my Favorite Hybrid Moves.

 

10 Hybrid Exercises

Jack Burpee:

The Jack Burpee is one of my favorite burpee variations because it is a hybrid of the plyo jack, burpee and plank jack. It is a great full-body, core-intensive move that will also really get your blood pumping! It will really work your core, glutes, legs and shoulders.

jack-burpee

To do the Jack Burpee, start standing with your feet together. Squat down slightly as you bend over and place your hands on the ground. 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 quickly 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 sides and back in when doing the Plank Jack instead of jumping. 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.

Side Lunge to Leg Lift:

The Side Lunge to Leg Lift is one of my current favorites. It is a great frontal plane movement to work those glutes with a compound and isolation exercise back to back. Any time you can target those glutes in multiple ways and even isolate them, the more you are really going to get them working and pumped!

To do the Side Lunge with Leg Lift, start standing with your feet together. Then step out to the side and sink into a side lunge. Sit your butt back as you sink down and bend that outside knee. You may hinge at the hips, but do not simply lean forward. Make sure to sit your butt back and keep both heels down. Do not bend the other leg as you lunge out and keep both toes pointing straight ahead.

Then, driving off that foot you step out with, come back up to standing. Feel your glute working to help bring you but up to standing tall with your feet together. Lightly tap your foot down as you stand up to help you balance, if needed, then lift the leg you just lunged out with up and out to the side. You’ll do a straight leg lift to the side. Try not to let your leg really rotate up as you lift.

Do not worry about how high you lift, but focus on lifting it straight out to the side using your glute. You’ll feel this in the outside of your hip. Try not to lean away too much, just a little if needed for balance. Also, don’t throw your leg up and just swing with momentum. Really feel your glute working to lift.

Tap your foot back down then lunge back out to the same side and repeat until all reps are complete.

 

Renegade Row Push Up:

I love any time you can work on core stability while working both of the big muscles of your upper body – your chest AND your back. Plus, I’m thrilled when you can get in more back work to your workout routine as we still rounded over way too much during the day and need to strengthen our backs! That is why the Renegade Row Push Up may just be my favorite upper body Hybrid Exercise!

This move will work your arms, shoulders, chest, back and even your core and glutes. Your core will have to work hard to stabilize as you row and prevent rotation!

renegade-row-push-up

To do the Renegade Row to Push Up, you can use dumbbells or kettlebells. Place them on the ground about shoulder-width apart with them just outside your chest. Place your hand on each dumbbell or kettlebell with your palms facing in so the weights are parallel. While placing the weights closer together on the ground will make it more of a narrow grip push up and work your triceps even a bit more, it will also help make it easier to stabilize your core as you row.

Then set up at the top of a plank with your arms straight and legs out straight behind you. You can do this from your knees or your toes. The closer together your feet/knees are, the harder the move will be on your core because you won’t have as wide a base to fight rotation during the row.

From this plank position, perform a Push Up, dropping your chest to the weights. With your body moving as one unit, lower down and press back up. At the top of the Push Up, row one dumbbell up to your side, driving your elbow down and back toward the ceiling.

Lower the weight down and then perform another Push Up. After the Push Up, row the other dumbbell up. Make sure not to shrug your shoulders as you row. You want to feel your back working. Also, fight the urge to rotate open as you row. Keep your body in a nice straight line from your head to your heals. Really focus on squeezing your glutes.

Beginners may need to do a row on each side after each Push Up to eliminate some of the Push Ups. They can also use just bodyweight or even do this from their knees.

Advanced exercisers will want to do only one row after each Push Up and use heavy weights.

Side to Curtsy Lunge:

Lunge sequences are a great way to work your legs from numerous angles and even really get your blood pumping. You can also target different muscles in your legs based on the lunges you include. Plus, because we move in every direction in everyday life, you can really build functional strength by lunging in different directions!

One of my favorite lunge sequences is the Side to Curtsy Lunge because those two lunges can really work your glutes!

side-to-curtsy-lunge

To do the Side to Curtsy Lunge, start with one side, say your left side. Lunging with your left foot, step the left foot out toward “9″ on the clock to perform a side lunge.

As you lunge out to the side, bend your left knee as you keep your right leg straight and sit your butt back. Don’t be afraid to hinge forward slightly, hinging at the hips, to really push your butt back and load your glute. Bend that left knee as you keep both toes pointing straight ahead. Keep your left heel down as you sink into the lunge. Keep your chest up even if you slightly lean forward to push your butt back. Do not round over.

Then drive back up to standing, pushing off your left foot to come back center. Do not bend your right leg to come back center or swing your body. Really push off that outside leg and drive off your heel.

If you need to, touch your foot down center as you stand tall to help you balance before moving into the curtsy lunge. If you don’t need to tap your foot down, move right into the curtsy.

Lunge back into a curtsy lunge with your left foot, stepping your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock as you bend your front and back knee almost as if you are going to half kneel on the ground. Make sure you step far enough back (do not keep your left foot too close to your right) so 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. Make sure you feel the outside of the front glute (in this case the right) really loading as you sink down. Do not rotate open but keep your chest and upper body facing straight ahead. You really need to sit your butt back and load that right glute.

Then drive through your front heel to come back up to standing center. Squeeze your glutes at the top and move right back into a side lunge on the left side.

Complete all reps on one side before switching. Add weight to make the move more challenging. Beginners may not go as low and may use only bodyweight.

Pull Up with Knee Tuck:

Pull Ups are a must-do move. Whether you can do full or are still working with an assisted variation, pull ups are a great back and core exercises. And you can make them even more core intensive with a Knee Tuck! So if you want to take your Pull Ups to the next level and really work your core, try the Pull Up with Knee Tuck.

To do the Pull Up with Knee Tuck, hang from a pull up bar with your palms facing away. If you want to do a chin up variation, simply turn your palms toward you. Hang from the bar with your arms fully straight and legs hanging down.

Then leading with your chest, perform a pull up. Feel the sides of your back working to pull your chin above the bar. At the top, pause and then tuck your knees into your chest. Straighten your legs back out and lower back down.

Repeat pulling back up. As you do the pull up, think about leading with your chest and drive you elbows down. Even think about gripping the bar hard to help you activate everything.

To make this move more challenging and even work your obliques, you can do a knee tuck circle as you pull up.

Beginners may need to start with just a hanging knee tuck or even an assisted pull up. They can also do a Leg Lowers Plus to work their core and start activating their back!

For more Hanging Ab Exercises, try these!

Bird Dog Push Up:

If you want to build killer core strength and work on stability as you work your chest, shoulders and triceps, you will want to try the Bird Dog Push Up. From your toes, this move will be super challenging and advanced. To regress do it from your knees.

Whichever you do, do not let your butt go up in the air. Really use the bird dog as a chance to work on shoulder and core stability as you brace your abs and engage your glutes! Do not rotate in that bird dog and build anti-rotational strength!

bird dog push up

To do the Bird Dog Push Up, set up in the high plank position from your hands and toes with your hands under your shoulders and your feet about hip-width apart. If you bring your feet closer together, it will make the move more challenging. Make sure your core is braced and your body is in a nice straight line from your head to your heels.

Then, with your body moving as one unit, perform a push up, dropping your chest to the ground. Do not let your elbows flare way up by your shoulders. You do not want your arms and body to create a “T” shape. Press back up to the high plank position. Make sure to keep your core engaged and drive back through your heels so your body stays in a nice straight line. Do not let your hips sag or your butt go up in the air.

At the top of the push up, lift your opposite leg and arm up, reaching your arm out straight toward the wall in front of you as you lift your foot back toward the wall behind you. Keep your core engaged and squeeze your glutes as you lift the leg and arm. Do not let your body rotate open or your hips sag toward the ground. Do not let your butt go up toward the ceiling as you lift and pause to hold.

You do not need to lift super high. It is more about lifting toward opposite walls and engaging your core and glutes to stay balanced. Hold for a second or two at the top and then lower back down and repeat the push up. Make sure your body moves as one unit. Do not tuck your chin or let your hips sag.

Then perform a Bird Dog on the other side, lifting the opposite arm and leg up. Keep performing a push up then a Bird Dog, alternating sides.

Beginners can do the move from their knees or even simply lift either their leg or their arm instead of lifting both. It is better to regress and perform the movement properly than to do the full Bird Dog Push Up with your butt up in the air.

Squat to Lunge:

Split Squat Jumps and Squat Jumps are two great cardio-leg exercises by themselves. But when you combine the two together into one jumping move, you’ll feel those legs burning even more! The Squat to Lunge is a great way to really work those legs as you get your blood pumping!

squat to alternating lunge

To do the Squat to Lunge, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.

Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.

In the lunge, your front heel should be down and your weight should be fairly centered.

Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.

Beginners can start with stepping between the two moves instead of jumping.

Tabletop Dip Toe Touch:

Work your triceps, shoulders, quads and core, especially your obliques, with the Tabletop Dip Toe Touch. This is a great move to build core stability and may even challenge your balance and your mobility.

Plus it is just so fun! We’ve even come to call it the Dancing Crab at the gym!

To do the Tabletop Dip Toe Touch, start with your butt on the ground and then place your hands behind you as you bend your knees and place your feet flat on the ground.

Then lift your butt up off the ground. Perform a little dip, bending your elbows as you touch your butt back down to the ground.

Then lift up, bridging your hips up a bit, as you kick your leg up and reach your opposite hand to touch your toe. Place your hand and foot back down, then repeat the dip and then kick the other leg up and reach your other hand to touch your toe.

Move quickly without rushing so much that you don’t stay balanced. Also, make sure to perform a little dip after each toe touch, bending your elbows slightly to touch your butt down.

Single Arm Plank Jack:

If you want a move to challenge your coordination, shoulder stability, core strength and even your cardio, then you’ll love the Single Arm Plank Jack. It is a great combination of the plank with shoulder tap and the plank jack!

This is an advanced move. Beginners will want to start with the Basic Plank Jack. Really fight against rotating as you perform this move.

To do Single Arm Plank Jacks, set up in a high plank position with your hands a bit closer together under your shoulders and your feet together. Brace your abs and make sure your body is in a nice straight line.

Then jump your feet out wide, and as you do, lift one hand to touch your opposite shoulder. Resist the urge to really rotate as you lift the hand or let your butt go up in the air. Try to keep your hips down and your core as square to the ground as possible.

Jump your feet back together and place the hand back down. When you quickly jump your feet out again, this time lift the other hand to touch your opposite shoulder. Jump quickly back in and lower the hand back down. Keep repeating the jack with your feet, alternating which hand you lift to tap your shoulder.

Beginners can do a basic Plank Jack without the shoulder tap. For the Basic Plank Jack, click here.

Superman Banana:

Not only is this move super fun because you get to roll around on the ground, but it works both the anterior and posterior of your core. You’ll work both your abs and your back and butt!

And if you get to coach someone doing it…Even better as you get them rolling around on command!

superman-banana

To do the Superman Banana, lie face down on the ground and reach your hands overhead with your legs out straight behind you. Then, squeezing your glutes, lift your chest and legs up off the ground. Try to get your chest up as high as you can and your quads up off the ground if possible.

You should feel this in your back and glutes. This is the Basic Superman.

Keeping your arms and lower legs up off the ground, roll over onto your back. Try not to push off with your hands or feet as you roll. You may need to use your arms just a little especially if you are a beginner, but the goal is to roll without pushing off.

Once on your back, keep your belly button drawn in toward your spine and your legs and arms up off the ground. Your neck and head should be in a neutral position. This is “Banana.” 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.

Then roll back over into Superman. Again do not push off with your arms or legs. Hold in each position (Superman and Banana) for a few seconds before rolling back over.

For even more Hybrid Exercises, check out these two videos below!