Thankful 5- Fitness

Goblet Squat

Goblet Squat

Now this is a rough list to make because there are a lot of different exercises I do and love.  It was a challenge to just pick 5. It took me a while to narrow it down to this list.  I’ve selected these ones because I love how they incorporate a lot of different muscle groups at once.  Might as well get the most out of every rep you do at the gym right? I love efficiency in a workout. Give these a try and swap them in for their standard counterpart if you want to get an extra burn.  If you do, I’d love to know how it goes so please comment below!

Single Leg Hip Thruster

Single Leg Hip Thruster

  1. Goblet Squats-  Very similar to your standard squat, but all that is different about this one is where you hold the weight.  Shifting the load from being on your back to being right at your chest does wonder for your core while still challenging your quads and glutes!!  You’ll find what weight is super easy for the standard squat is much more challenging this way. My favorite way to incorporate this movement is to do 100 reps in my 400 rep leg workout mixed in with lunges, RDL’s, and band shuffle squats. Beware your backside will be sore for a good 3 or more days the first time you do this workout. To start out do 3x 10-15 reps to get your form down.

  2. Single Leg Hip Thrusters- The standard hip thruster is great for a solid booty blast.  However, you can miss out on using the smaller stabilizer muscles doing it with both legs only. I like throwing in this variation as you get to use your core muscles along with your adductors much more with this modification. This movement seems innocent enough when you start as it is body-weight only, however I do a minimum of 20 reps and by rep 10 your glutes will be screaming. Do 3 x 20 per side for a full set.  Mix this in to any lower body workout you do and see the difference it makes.

  3. Spider Man Push Up- I know many ladies avoid doing a standard push up and opt instead to do a modified push up.  The truth is you are fully capable to do a standard push up with enough practice. Once you’ve mastered the standard push up I love to mix in the Spider Man push up where you draw your knee up toward the same elbow twisting slight to to once side as you do a push up.  Think spider man crawling up a building. These increase the intensity for your chest, but also forces you to use your core as well as your stationary leg muscles to stabilize. You’ll only need to do 8-10 of these to feel the burn real good. For a full set repeat for 2- 3 rounds

  4. TRX Tricep Extension-  Everyone wants to keep their arms toned and tight.  Most of the time people stick to the cable triceps extensions which are a good starter exercise, but only target your triceps.  By switching to the TRX which is a more unstable apparatus you’re working those stabilizers in your shoulders (vital for joint health and preventing injury), but because these extensions are overhead as well you will use your lats (back muscles ) isometrically (the muscles will be firing even though your shoulders shoulders wont be moving but you will be working to hold them in place).  Do 3 x 12- 15 of these working to keep your elbows still in space right by your temples and your gun show will go to a new level.

  5. V- Up- This is a more advanced core exercise as it recruits much of your abdominal wall from your pelvic floor all the way up to the top of your ribs.  The trick with this one is coordination and being able to move through all stages of the movement with control. Most people use momentum or gravity to assist with this one. Don’t be one of those people who lets your friend Mo (momentum) do the work for you. When you master this movement every other exercise you do will benefit as we work our core at all times. For some tips watch the quick video link so you can see how to properly progress to a full v-up.

Spider Man Push Up

Spider Man Push Up

Now, I know these exercises may or may not be at the level of conditioning you’re currently at.  Don’t be frustrated if you can’t do them yet. The key to note there is YET. Start at whatever level you are and either work up to these, or add to them to make them more challenging if your fitness level is high.  What I love about fitness is it is a constant journey. We never arrive, but might as well enjoy our time doing it.  I’d love to hear how this helped you so please comment below.

To you discovering what your healthy rhythm looks like for you!

- Rosanna