Month: October 2013

Why I love SQUATS

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If there was one exercise I say is best for weight loss, strength, and putting on muscle…I would say Squats.

This exercise works every part of your body from your legs to your core and abdominal muscles to your back and to your shoulders. Believe it or not but squats are one of the best core exercises you can do. I tell people that if you want nice abs and a strong core…squat. And squat heavy. The heavier the weight you use the more you have to use and engage your abs and core.  So stop doing crunches and sit ups and start squatting .

With squats you can make it a conditioning exercise by squatting fast with light weights with very little rest between sets for 15-25 repetitions. You can make it a strength exercise by going moderately heavy weights for 8-12 repetitions.  You can also make it a power exercise by doing 3-6 repetitions.

There are many different variations of squats you can do to mix things up. 1. Barbell back squats  2. Front squats.  3. Overhead squats.  4. Power cleans to a front squat. 5. Body weight squat jumps. 6. One legged squats.  7. Spilt squats.   The list goes on and on.

Start squatting now to achieve the body you want. No excuses

Reverse Burpees

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This is a great exercise that works your entire body from your legs to your core to your arms. It looks simple but it is very challenging . It is very important to engage your core the whole time when you do this and not turn your hip.

  1. To start. 1. Bend your knees and and put your hands on the floor like you are about to do a Burpee.  3.Walk your hands forward like you are going to get in a plank position.  4. Embrace and engage your abs the whole time.  5. Hold for a couple of seconds in the plank position and then walk your hands back bending your knees.  5.Stand up and then repeat .

To make this exercise more difficult you can add a jump to it. You can also add a push up to it.

I like to finish a my workouts with a couple of sets of 25 reps.

This exercise overall is a good twist to your traditional Burpees . 

Have fun and enjoy