Do you workout with sliders? I LOVE them! There are so many things you can do with these! You can use valslides or just go to Lowe’s and grab some $5 furniture movers to do awesome variations of the plank, lunges, bridges, and so many other great exercises at home. Here’s one of my favorites that I put in the camp I coach... I call them angel abs because it reminds me of the way you move your legs while making a snow angel 😇. Get those feet as wide and high as possible to really engage the core and obliques. Try 30 seconds of these mixed with your favorites booty exercises for 4 rounds💪
Thanks @edgesupps for a fun day shooting videos and pics! I’m currently using their fat burner, water loss pills, and aminos! They are great supplements 💕
💥ON THE MINUTE💥
📝A skill based approach to EMOM work is something I don’t see enough of. Skill based simply means that for each effort you are working well within your limits and as you move through the EMOM you don’t accumulate fatigue but rather stay fresh to bring clean quality reps to every set. EMOM turned into an AMRAP is NOT THE IDEA.
1st - 10 Wtd GHD Sit Ups
2nd - 5 TnG Power Cleans
3rd - 8 Burpees to 12” target (EXTEND)
*you may need to adjust reps and loads in order to stay in the SKILL zone.
👉Cuántas veces has escuchado que le echan la culpa a la genética?
👉Todos sabemos que hay personas que les cuesta menos bajar de peso graso o aumentar de masa muscular.
👉Pero no por eso es todo la culpa de la genética.
👉Tu genética no es la que sale los sábados a la noche y toma sin control.
👉Tu genética no es la que vive de comida chatarra.
👉Tu genética no es la que prefiere estar mirando series que hacer actividad física.
👉Hay testimonios de gente que ha bajado 10, 20, 30 hasta más cantidad de peso graso y no fue por la genética, fue porque se dió cuenta que su objetivo lo iba a alcanzar cambiando sus hábitos.
👉Así que quitate de la cabeza la genética que todo se logra actuando. 🏋️♂️🏋️♀️
Sometimes it's not about finding time to do a traditional workout, it's about doing a fun activity (especially one from younger days) that just relieves some stress! I was totally not thinking about much else once I got hold of this.
This week or sometime soon schedule a "fun recovery" day. It's like active recovery but the focus is on just having some fun!
TODOS (o casi todos 😜) conocemos el famoso ejercicio con AB Roller o “rodillo” y su gran efectividad para el correcto trabajo del abdomen. .
Pero estamos realmente preparados para hacerlo???
Se trata de un ejercicio bastante exigente por lo que una correcta progresión de ejercicios sería necesaria antes de realizar este ejercicio estrella 🎖y así evitar lesiones indeseadas.
Pues aquí un ejemplo de progresión:
▪️Plancha isométrica (apoyo rodillas)
▫️Plancha isométrica (apoyo pies)
▪️Plancha isométrica dinámica.
▫️Plancha isométrica dinámica con fitball
▪️AB Roller Modificado (recorrido corto)
▫️AB Roller Modificado (recorrido medio)
▪️AB Roller (recorrido completo)
This is probably the hardest exercise for abs I’ve tried : front lever raises.
I only managed to do 5 relatively ok reps and then had to finish off with few straight legs raises and side twists to call it a set ! I like to do each set of minimum 40 sec. That combo came out pretty satisfying and really devastating for all core at the same time 💪🏼😝
I think you can always judge an athlete by his/her core strength and conditioning. Remember: it’s all about absolute control of movement by muscles and proper breathing 👌🏼
What’s your favorite core exercise guys ?
Twist & Hold 💪🏻
This week we’re going back to basics, using the plank as the pillar to build strength from, combining it with twists to really test and squeeze those abs 👊🏻
So throw this quick 4 set round into the end of your workout & start chiselling away at that trunk ⛏
20 Bicycle crunches
1 minute side plank
20 Russian Twists
1 minute side plank
1 round for beginners, 3 rounds with 1 min rest between rounds for the more advanced 🤙🏻
Im excited to announce that you can now catch me on the bike IN NAPERVILLE! My Naperville loves have been asking and I couldn’t be more excited to tell you! 60 minutes of Cycle + Core ❤️ 9:30am Thursday 10/18 and class is FREE!! See you at @shyftnaperville !!
A fun martial arts inspired workout!
1️⃣ Double round kick (be sure that bottom foot is NOT facing forward on a higher kick...protect yo knees!)
2️⃣ Axe kick
3️⃣ Cross punches, hook, upper cut
Repeat on other side 👊
I stopped martial arts after I reached my 1st degree black belt. I competed in a tournament the week prior to having my youngest, then we opened a gym, then another. Then sold them and focused on Lisa Lou Fitness... life got busy and my direction shifted.
But the time I spent and techniques I learned have served me well through both fitness and dance for many years and I’ll always treasure my time spent studying and competing ❤️
Another great core session today. Anchoring myself using my forearms instead of my grip made a huge difference to my dragon flags. The firm anchor together with a slow pace made for a few gruelling sets to kickstart the session!
Thanks to @linnea_liftslife_up for the ball pike hold exercise 👍
A goodie for the core as you have to brace these muscles to stop the cable pulling you off centre (resisting movement is a key function of the core muscles.)
- Keep movement smooth and controlled rather than forcefully throwing your arms forward.
- Soften knees and a slight tilt of the pelvis will help the core muscles in braces position (imagine drawing hip bones ever so slightly up while keeping ribs from sticking out)
- Pause for a beat once arms are straight keeping tension.
- Wider stance makes it easier to stay balanced.
It's back day and I finished up with these single arm reverse cable flyes (video). 😀💪 I usually do these towards the end of the workout, after most of my heavy back moves. This is partly because it's a little risky to go too heavy on these before form starts suffering, which can increase the chance of a shoulder injury. In fact it took me awhile to graduate to this cable machine (with a minimum 20 lb plate)...I used to need the cross over cable machines that start at 3 lbs. 😉 Keep the weight safe and your rotator cuffs will thank you! 🧐 But since I am using the 20 lb station, I'm already in a perfect spot to jump up and grab the top bar to superset with some hanging leg raises. So this is a great little superset to squeeze out what's left in my back, hit my abs, and start the day with a thorough back session - love it!!! ❤️🔥
WOD --> Back
4 x 10-15 cable row
4 x 10-15 cable lat pull downs
4 x 10-15 T-bar rows
4 x 6-12 BB rows (👆See video! 👆)
4 x 10-15 lat pull downs behind head
4 x 8-12 front pulldown machine
4 x 10-15 single arm cable reverse fly (👆See video! 👆)
4 x 15 hanging leg raises