Working out with a friend is way more FUN than working out alone, but don’t worry – you can also do this workout solo. The time will fly by with this one. All these exercises can be done at home or on the road.
One person will start with the core exercise, while the other person does the hold. Then you’ll switch.
The core exercise decreases in reps each time (in other words the hold gets shorter).
If you are working out solo, you can time yourself doing the core exercise and then do the hold for the same amount of time OR just do the hold for 30s each.
Example: Jill does 50 bicycles while Jack holds a V-sit. Jack does 50 bicycles while Jill holds a V-sit. Then Jill does 40 bicycles while Jack holds a V-sit. Then Jack does 40 bicycles while Jill holds V-sit. They keep alternating until they’ve done 30, 20 and 10 reps of each. Then move on to the next exercise set.
We would love to have you join our fitness community. We offer a Free Initial Session to help you get started. Whatever you do we hope you make 2020 your healthiest year yet. Click below to gain access to that Free Initial Session. Come in and talk with one of our expert trainers. They will review your health history, your goals, and any orthopedic concerns. Then together, you will create a plan that works specifically for you.
Have a look at Jess and I demonstrating a partner workout!
EMOM (Every Minute on the Minute) workout programs are effective and efficient. They can be modified to meet your fitness level, and help reach your training goals.
Join Empower Personalized Fitness co-owner Jessica Bottesch for a quick interval training workout. Learn what EMOM is, and why you can incorporate this style of training into your workouts HERE.
EMOM (Every Minute on the Minute) workout programs are effective and efficient. They can be modified to meet your fitness level, and help reach your training goals.
Join Empower Personalized Fitness co-owner Jessica Bottesch for a quick interval training workout. Learn what EMOM is, and why you can incorporate this style of training into your workouts HERE.
EMOM (Every Minute on the Minute) workout programs are effective and efficient. They can be modified to meet your fitness level, and help reach your training goals.
Join Empower Personalized Fitness co-owner Jessica Bottesch for a quick interval training workout. Learn what EMOM is, and why you can incorporate this style of training into your workouts HERE.
Check back in with us next month for a new EMOM workout by Jess.
As the Holidays draw closer and closer and the days get shorter and shorter, many people are finding it increasingly difficult to find time to workout. If you’re running low on time and need a quick, high intensity workout, but aren’t sure what to do, try a complex!
What is a complex?
A complex is a series of exercises, using the same piece of equipment with the same amount of weight (or resistance), consecutively until all of the repetitions are complete. Complexes can be completed with barbells, dumbbells, kettlebells, cable machines, medicine balls, or any modality that you wish to.
What exercises can you do with a complex? One of the best parts about a complex is that you have the freedom to choose from any exercise you would like to; granted, a good complex usually hits every major muscle group in the body (chest, back, glutes, hamstrings, quadiceps).
How do you perform a complex? To begin a complex, first select the exercises you want to perform. It should be at least 5. Then, you’ll select how many reps of each exercise you want to do. This is the tricky part. Because the weight should be the same throughout each exercise, the complex is limited by your weakest lift or body part. This means that some exercises will be very difficult and some very easy. Usually complexes work from the top down or from the bottom up. To show this, I’ll give an example:
Modality: Barbell
Exercises: Shoulder press, deadlift, Barbell rows, back squat, push ups
Sets: 5
Reps: 8
For this particular complex, you would begin with the deadlifts (bottom) and then work your way up to the top (shoulder press) before setting down the barbell and performing push ups. The order would be deadlifts, barbell row, shoulder press, back squat, and push ups. Once you completed your 8 deadlifts, you would then go immediately into your barbell rows, and follow suit for the rest of the exercises in that fashion.
How long should your rest time be? A good rest time for complexes is a 1:1 work:rest ration. This means that however long it takes you to complete 1 set of the complex is how long you should take as rest time. For example, if the complex above takes about 3 minutes to complete, you would have up to 3 minutes to rest before beginning the next set.
What does a complex do? Complexes are a great way to workout the entire body in a very short amount of time. Because it is a form of High Intensity Interval Training (HIIT), a method of weight training, and has a cardiorespiratory effect on the body, it is a fantastic way to get a huge calorie burn in a short amount of time. The complex above would only take about 30 minutes to complete! Additionally, since both strength training and HIIT have been proven to burn fat for up to 2 hours post-exercise, its an excellent way to burn off some Holiday food!
I hope you all enjoyed this exercise tip! If you have a complex that you enjoy doing or would like any exercise tips in the future, please leave a comment in the section below or on any of our social media sites!
Facebook: https://www.facebook.com/EMPOWERRaleigh
Facebook: https://www.facebook.com/EMPOWERDurham Twitter: https://twitter.com/Empower_Raleigh Twitter: https://twitter.com/Empower_Durham
Here’s part 2 of our series on a lesser-known muscle, your rhomboids! Earlier this week we discussed what they do and why they are important to train, and in this post we’ll show a few exercises you can do to make them stronger.
The Face Pull
My personal favorite exercise to get those rhomboids working is the face pull. Here’s a few keys to get the most out of this movement:
Grip the end of the rope like you’re about to give a thumbs up.
Keep your elbows high.
Imagine you’re trying to bring the middle of the rope right between your eyes.
Pull back with your shoulder blades – think about pinching them together.
Rows (any variation)
Any kind of row will stimulate your rhomboids – along with many other back muscles! Any variation will do, such as the bent-over row from a previous post (http://becomepowerful.com/2012/01/exercise-of-the-week-rows/), TRX rows, dumbbell rows, etc. We’ll use cable rows as the example for this:
Keep your shoulder blades pressed flat against your ribcage and tucked down like you’re pulling them into a back pocket. You want to maintain this shoulder position throughout the duration of the exercise.
Initiate the movement by pulling your shoulder blades back and together. Concentrate on using your back musculature to pull the weight rather than your arms.
Incorrect form – shoulders are being pulled forward by the weight and are unstable instead of pulled into place back by the scapula.
Correct form
Band Pull-Aparts
Just as the name implies, band pull-aparts are simply taking an elastic band and pulling it apart!
Grip the band near the edges. The further apart your hands are on the band, the easier the exercise will be, but move them closer together to get a bigger challenge.
Begin with your hands together. Pull them apart by thinking about pinching your shoulder blades together. Imagine that someone has a pencil or their finger between the shoulder blades and you need to crush it! Keep your arms straight without bending the elbows.
Take care not to shrug your shoulders during the exercise. Just like in the row, think about keeping your shoulder blades flat against your back and tucked down.
Cobras
Lay face-down on the floor with your palms facing down. Go ahead and tuck your shoulder blades down.
Pinch the shoulder blades together and raise your chest, keeping your thumbs facing upwards. Hold for a few seconds and lower yourself back down.
Scapular Retractions (Bat Wings)
This is an exercise I learned from an article written by Dan John, a coach I read from frequently. I’m using his description and his pictures from the article. (http://www.t-nation.com/free_online_article/most_recent/reawaken_your_rhomboids)
Grab a heavy pair of kettlebells or dumbbells and lie facedown on a bench, resting the weights on the floor.
Pull the weights up toward your rib cage, squeezing your shoulder blades together at the top for a second. From a bird’s-eye view, your torso should resemble bat wings. When in doubt, stick your thumbs in your armpits on this drill.
The higher you pull, the harder you should squeeze your shoulder blades together. This movement is slight, the weights should move up and down only about 6 inches.
Check out the video of some of these exercises HERE, and get to appreciating those rhomboids!
