In 2020 it may feel like a lot is resting on them, but that’s not why it’s important to work your shoulders. Every upper body exercise involves them. Having strong shoulders will enhance your posture, protect you against back pain, and stabilize the most moveable joint in the body. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Overhead press x 10 Alternating overhead press x 10 each arm Front raises x 10 Side raises x 10
Your back is involved in almost every activity you do. Working your back is essential for spinal health, prevents back pain, and can even help you breathe more effectively. Try our Fab 4 Workout and see.
Use these Fab 4 Moves in the Workout:
Single arm rows x10 Reverse flys x12 Weighted superman pull-downs x10 Upright rows x12
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!
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Welcome, Empower Community - WE ARE OPEN, and now is the perfect time to prioritize your health and wellness. We take your health and safety seriously, and we have designed our studio to allow for proper social distancing during your workouts. Join us for:
