Monday, May 12, 2014

Nashville Personal Trainer | My Top 5 Favorite Exercises

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Let's take a break from the mindset/motivational work get into some of the nitty gritty of getting results.

Namely, my top 5 favorite exercises right now.

I'm talking the the best movements that you can do RIGHT NOW for fat loss, rippness, sexiness, overrall strength, and more.

3....2....1... Go!


  1. Hill Sprints
    I know, I know, again with the hill sprints? Yes! You have one of the best pieces of training equipment at your feet. It's nearly impossible to hurt yourself (pull a hamstring) when you're sprinting uphill.
    And because of the high demand that running up a hill has on your body, you can get an incredible cardiovascular effect from it in the least amount of time. You know this by how hard you're breathing.
    If you're doing it right, you're swinging your arms crazy, driving your knees up, and using every muscle you have to get to the top.
    Don't over-intellectualize it- go out and run up a hill, walk down, catch your breath and do it again 4-9 more times. It's a big investment to seeing those abs and just feeling better all around.

  2. Curl, Squat, Press
    This is what you call a high power production exercise. We're combining three separate exercises to work your entire body in a single unit. It requires a bit of coordination and mind/body connection but after you perform a few reps, you'll get the hang of it.
    You're going to have a dumbbell in each hand; squat deep and curl the dumbbells simultaneously; as you rise from the squat, press the dumbbell to an overhead press. That's one rep. As you get the hang of the movement, to progress you'll want to increase the weight and try to make the movement more fluent.
  3. RKC Plank
    RKC plank is the plank done right. The regular plank pales in comparison to it. What you'll do is get into regular plank position, extend your arms out a little farther than usual and contract your glutes & quads as tight as you can. Hold it for about 20-30 sec max 3-4x. Anything higher than that would just be a waste of b/c your abs won't be working anymore.
    With this move, you're hitting your lower abs 4x more, obliques 3x more and working the booty as well. 


  4. Military Press/Overhead Press
    Classic exercise. Not only does it build strong, ripped shoulders but it also works a lot of muscles you wouldn't think of. If you have mobility problems in your shoulders, knock out some wall slides and band pull apart prior for best effects.
    You can use a barbell or resistance band if you don't have access. Grab the bar or handles, tuck your elbows into your lats, brace your abs and squeeze the glutes and press the weight all the up until your arms are extended. 


  5. Walking Lunges
    Lunges hit virtually all muscles in your legs in some way. The ultimate move. They're also one of the most difficult exercise you can do- if done right. You want glutes and Carrie Underwood legs? Add walking lunges to your regime. You can perform them with a bar on your back or high rep it with just your bodyweight.

There you go. This isn't an end-all, be-all list. I had to whiddle the list down to 5 but I definitely use a bigger variety than most folks.

Reading done, time to train.

Let's go,

-Rickey

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