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Posts tagged Alternate Sides
Bodyweight Workouts with TT Members Oct. 07 BW Workout
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CLICK HERE for a FREE Workout!! www.turbulencetraining.com Here is a great bodyweight warm up to start out a workout. You’ll find that this warm-up as a couple more exercises than you may be familiar with in a warm-up, but the goal is to have you better prepared for your actual workout. So to start out, you’ll begin with a Y-Squat. Place your feet shoulder-width apart and your hands up in the Y position. Next, push your hips out, squat down, and then drive up and repeat. Be sure to keep your hands back throughout this exercise. Next is the Push up exercise or Kneeling Push ups if you’re a beginner. From there, you will go against the wall and do the Stick-up exercise. So with your hips, elbows, wrists, shoulders, and head against the wall, lift your shoulders up over head and then back down. This is a great exercise to warm up your upper back and increase your shoulder mobility. Next, is the Mountain Climber exercise. From a push up position, bring one knee up to your chest and back out, alternating sides. Keep your hips low and brace your abs. After that exercise you will follow with the Forward Lunge exercise. Take a step out,drop your hips straight down, and drive up with that lead leg. Alternate sides. Once you have done all reps for the lunge, immediately go into the Waiter’s Bow exercise. This movement is very similar to the Romanian Deadlift or a Goodmorning exercise. So, grab a skin fold from your low back with one hand and place the other across your chest. Next …
Gain Muscle and Lose Fat with TT Buff Dudes and Hot Chicks Workout Warmup
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CLICK HERE for a FREE Workout www.turbulencetraining.com This 3-exercise bodyweight circuit will serve as a warm-up to the main workout. So, starting out you will do the Touchdown Forward Lunge. For this, you will raise your arms straight up overhead as though signalling a touchdown. Next, lunge forward, getting a good stretch as you come down and then use your lead foot to drive back up. Alternate sides. By placing your hands overhead it will help open up your chest while also bringing your shoulder blades together. Next up in this bodyweight warm-up is the Close-Grip Pushup exercise. With hands shoulder-width apart and tuckingyour elbows into your sides perform a pushup. If you can’t do regular close-grip pushups, then you can just do them from the kneeling position. The last exercise to do is the Waiter’s Bow. You’ll find that this exercise really stretches your hamstrings and gets you ready for the Romanian Deadlift exercise. If you’re not comfortable with the RDL exercise, then this at least gives you a chance to practice the movement. So, for this exercise, bend your knees slightly, grab the skin fold of your low back and place your other arm across your chest. From here, you will bend forward as though you are bowing to the table. So, push your hips back and keep your back flat. You will find that the skin fold tries to get away from you and that will be as far as you go before squeezing your glutes to return to the start position. That’s it for all the exercises …
Total Body 300 Circuit Workout
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CLICK HERE for a FREE Workout!! www.turbulencetraining.com Today, you are going to do a powerful, total body circuit training workout where you complete 10 exercises, doing 10 repetitions for each. Go through this circuit three times, so you’ll end up doing 300 repetitions in all. Now the first exercise in this circuit is the Bulgarian Split Squat. To get in position, place one foot up on a bench behind you,drop your hips straight down, and drive up using your lead leg. Do all 10 reps for one side, and then switch to the other. From this exercise, immediately go to the ground for 10 Close-Grip Push ups. Place your hands shoulder-width apart and as you go down, tuck your elbows into your sides and then power up and repeat. Although this may appear easy to start out, because you will be completing all these exercises with no rest, it will get increasingly difficult, trust me! The next exercise in this bodyweight circuit is Lunges. So lunge forward, drop your hips straight down and using only your lead leg, drive back up. Alternate sides. If you want to make this workout a little more challenging, then feel free to use a set of dumbbells during this exercise and for the split squats. These are just the basics so that you can do this workout at home. Once you’ve finished the lunges go directly into bodyweight Inverted Rows. So, with the bar at hip height and an overhand grip that is slightly wider than shoulder-width apart, row your chest up to the bar. Be sure to squeeze …
5 Best Lower Body Kettlebell Exercises
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CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best lower body kettlebell exercises. The first exercise is the Double Kettlebell Front Squat. So, start out holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up. The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout. The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Doall reps for one side and then switch. The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction. The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise. So, from a laying down position, hold the KB overhead with arm extended …
NEW Pushup Variations
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I want to show you 5 unique push ups that will not only allow you to incorporate bodyweight training into your workouts, but will also give you the flexibility to do them at home, while traveling, or at the gym. The great thing about these exercises is they not only train your chest and your abs, but they also work to improve shoulder mobility. So, if you happen to sit at a desk all day, chances are you are immobile in the shoulder region. Therefore, by doing these push ups you will create extra movement in the shoulder blade area, as well as relief from neck and rotator cuff pain. So the 5 push up exercises Im going to show you are spiderman, grasshopper, push up plus, T push up, and the elevated push up. 1) For the spiderman push up you will want to be in the regular push up position. As you go down, bring your knee up to your elbow, and returning you knee back to its original position on your way back up. Alternate sides. 2) When doing the grasshopper, as you go down, your leg will come across your body, and return to its original position as you push up. Alternate sides. 3) For the push up plus, place your hands in a more narrow grip than you would with a regular push up. Go down as normal, and then when you push up, once at the top give a little extra push and feel the stretch in your shoulder blades. So the blades will come together on the way down and then apart at the top, helping to improve your …
