KWXercise
Motivation. Movement. Success.
Current Workout Jam: Ladi Dadi- Steve Aoki
Add This. Get Results.
1.7.13
Always looking for new exercises to add to your already impressive list of exercises? I got you. Right here. Right now. BOOM:
Hop on the Muscle Express.
12.24.12
Want to work a lot of muscles but just don't have the time for a long workout? Good news! Multi-joint, multi-planar workouts are the answer for you! Try this workout and see for yourself:
Set this up as if you were doing a circuit (going straight from one exercise to the next with no breaks until every exercise has been done once). Let's say each station (exercise) is a 45 second drill. If you need to increase or decrease time to better fit you and what you want, feel free to do so.
Exercise 1: Barbell Clean and Press (can be done with dumbbells or kettlebells as well)
Exercise 2: Kettlebell Swings (works just as great with a dumbbell)
Exercise 3: Barbell Alt. Reverse Lunges (again, dumbbells work fine)
Exercise 4: Deadlifts (I prefer dumbbells but most people use a bar, option is yours)
Exercise 5: Push Ups.
Exercise 6: Tricep Dips.
Exercise 7: Skaters
Exercise 8: Woodchops (I prefer to use an exercise tube with my clients because there is no momentum or easy swinging.)
After you have completed every exercise for the allotted time then take a minute or two to get a drink of water and flush out the burn in your muscles. After you have recovered then repeat the circuit. Finish with a good stretch. ALWAYS STRETCH AND ALWAYS WARM UP!!!! You'll be out of the gym with plenty of time to finish (or start if you're an early riser) tackling your day.
If you need any help with these exercises you can always go out to YouTube and get some really great instructional videos on how to safely execute these moves. Watch out for idiots though, they are out there too!
The Hover Challenge.
12.17.12
For the next 5 days I encourage you to try this. At 4 random times throughout the day drop to the floor and do a Hover for as long as you can. That's right, hold it until your shoulders or feet collapse out from underneath you. Let me know how you did on day 5. See a time increase? Hurt less? Still hate them? Go to the FitForums and leave a message. I wanna know!
What is a Hover you ask? Check out Ollie the Outline ----->
Things to keep in mind:
1. Keep eyes forward, NOT down.
2. Butt does not go above or below the rest of the body. It is a nice strong, flat line from neck to heels.
3. Shoulders stack right over the elbows.
4. Press down through the forearms into the floor and brace with the abdominals at the same time to ensure we squeeze out every bit of work we possibly can.
5. Enjoy the results.
