This week I’ve got another medicine ball challenge that gives you a quick, intense full body workout with unilateral and core stability training. This workout requires balance and bracing, so it may take a bit of time to get the hang of the moves.
Grab a medicine ball or dumbbell, yoga mat, and get ready to rock!
4 exercises, 4 rounds, rest 1-2 minutes between rounds
1a. Single-leg RDL: 4 x 10 each side
1b. Shoulder to shoulder press: 4 x 8 each way
1c. Plank: 4 x 20 sec
1d. Dead bug: 4 x 10 each
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I’ve got a fun poolside medicine ball workout for you this Workout Wednesday (pool is optional). This one uses some of my favorite lower body and core medicine ball exercises.
If you don’t have a medicine ball, a dumbbell or kettlebell works great for this routine!
1a. Squat to Core Press: 4x10 reps
1b. Woodchop: 4x10 reps
1c. Halo: 4x5 reps each way
1d. Hip Hinge: 4x 10 reps
Work this circuit style, complete 1 set of reps for each exercise before rest. Rest 1-2 minutes between rounds for a total of 4 rounds.
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The idea with our 4-Square Workouts is you will be given 4 exercises that you work in a circuit for 4 total rounds. Rest 1-2 minutes between each round. Do each exercise consecutively without rest, then take a break and repeat for a total of 4 times.
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Have fun and keep inspiring!
Do you ever dread the core component of your workout routine? Don't let boring sit-ups and crunches put a stale end to your workouts.
Here are a few ideas to help keep your core workouts feeling so fresh and so clean clean.
Sliding pike is a great introduction to handstands and also a killer core exercise. Start in a strong plank position with a hollow hold and exhale as you contract the abdominal a to move your feet toward your hands.
This variation does double duty with added deep squat mobility work.
Start in a strong plank position on elbow and contract your abdominals and glutes hard and abduct each leg to the side then return to starting position. Only go as far as you can comfortably. A little more advanced? Try it with both legs but be warned - this variation is not for the faint of heart!
This is an extended variation of the Sliding Plank...
My favorite kind of torture is opening up the shoulders and thoracic spine. And, of course, I mean torture in the most beneficial sense of the word.
Thoracic immobility is a major problem for many people, including us fitness types. Chances are that you find yourself hunched over your trusty laptop at least once per day. Over time this can lead to a more permanent rounding of the spine called kyphosis, which is not only unsightly, but can also lead to a host of other issues and discomfort.
Check out some of my favorite thoracic opening moves below and I encourage you to start adding these in to your daily routine.
As I exhale, I extend over the foam roller. I run through this a few times, and then move into overhead reach, using the barbell as a grip. The goal is to move the hands as close together as possible during upward scapular rotation. Note that my ribs stay down and aligned with my pelvis.
This second position is advanced, so ease into...
The dead bug exercise is so versatile that it complements the novice to the advanced workout routine. The key to the dead bug, regardless of the level, is bracing. If you tend to go into hyper extension then exhale hard as you extend the arms and legs to draw the abdomen into the spine. Only lower the limbs as far as they will go before you lose core bracing. Over time as you grow stronger and more stable your limbs will extend farther toward the floor.
If you are new to deadbugs, check out the detailed tutorial HERE before progressing to the intermediate variations below.
This intermediate level dead bug incorporates a band Pallof press hold with overhead reach.
This is the heavy weight contender of dead bugs, with added ankle weights. As you can see in the video, I begin the movement with ankle weights first and then add back in the band. This helps create a safe and proper movement...
Tempo deadlifts are a great way to work on form and technique and they can also help you overcome sticking points. The eccentric pause not only can improve overall strength, but also promotes hypertrophy.
In this video, I have a 3 sec concentric tempo (may have cheated as this is my last set) using a lighter load (205lbs) with a 2 sec eccentric pause at the knees.
Add this accessory movement using a moderate rep range of 6-10. Remember the slower you go, the less load you use.
See where I'm going with this? Pauses can be an effective way to help you build strength and blow past your sticking points. Try Eccentric Pauses with these other lifts as well:
Pausing creates quite a burn but it will be well worth it.
Ready to sculpt a beautiful back and shoulders? Then look no further than these unique upper body exercises. All you need is a light pair of weights and a resistance band with handles. We recommend the versatile Black Mountain Resistance Band Set.
Straight-arm pulldowns are often thought of as an arms exercise, but it's a great accessory move for the lats. I like using a hip hinge position with these to obtain a greater ROM with shoulder extension-- which helps to move the biceps into a secondary mover position so you can use the lats as the prime movers. Try adding 3 sets of 10 to your next workout.
This is a deceivingly challenging exercise called the Blackbird.
Use small plates or light dumbbells. Don't try to be cool and go heavy. You may even want to start with bodyweight and just get the movement down. Bodyweight alone can be taxing if done correctly.
Hinge at the hips and soften the knees a bit....
I love experimenting with new quick workouts that I can implement when I'm short on time or in a rush. I try to do as much with as little equipment as possible so these two workouts fit the bill.
This is an ode to my friend, Ben Bruno, as he is the king of landmine exercises.
10 lunge (right)
10 half-kneeling shoulder press (right)
10 lunge (left)
10 half-kneeling shoulder press (left)
10 straight arm rotation
Work straight through each set without rest. Rest 1-2 min between rounds for a total of 3-4 rounds.
Grab a med ball of any size. I used 15 lbs. in this video. Perform each exercise and it's given reps consecutively without rest. Once you finish that last plank toe lift, rest for 1-2 minutes. Repeat for 3 total rounds.
5 Goblet squat/rear lunge combo
5 Reverse wood chop each side
5 Med ball push-up each side
5 Med ball plank with toe lift each side
Give these a try next time you are low on...
I love suspension trainers. I typically implement suspension exercises into my routine, but it's nice to have a full TRX (Jungle Gym) workout when you're in a time crunch.
This one I like to call Glute/Core 180, because you perform 180 reps. Perform each exercise and it's given reps consecutively without rest. Once you finish that last rep, rest 1-2 minute and repeat for 3 total rounds.
10 prone leg curl
10 hip bridge
20 mountain climber
05 jack knife
10 plank double hip abduction
Burn baby burn! Have fun with this!
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