Archive for the ‘Interval Training’ Category

Are you looking for a dynamic body weight workout? Do you want to do a challenging circuit but you don’t have time for the gym? Are you bored of doing the same exercises again and again?

Then you should try the TRX suspension training system! 

What is the TRX suspension training system?
The TRX suspension training system, or simply the TRX was designed by a Navy Seal who wanted and needed to stay in shape even while at work. Since they are usually on the field, he had to develop something that requires a limited amount of space and use whatever equipment available. He adapted the rope exercise system and developed it into a cable and further into suspension training. The whole idea is to let your body weight “hang” using the suspension system for a whole body workout. Realizing how effective yet compact the training system was, TRX made its way into the fitness industry and is now being used by professional sports teams, MMA fighters, coaches, and top trainers around the world.

 

How does TRX suspension training work?
TRX is a type of training that uses gravity and your own body weight to build strength, endurance, balance, coordination, flexibility, core and joint stability. It is completely safe to use by anyone and even minimizes risk of strain and other injuries. Even without using weighted plates for resistance, the challenging suspension exercises helps improve muscular performance and bone density.

Here are the advantages of the TRX suspension training system and some tips on how to maximize your workouts:

TRX RIP Training
What is the TRX suspension trainer?

    • No matter what your training goals may be, the TRX can help! If you are a beginner, you can lessen your training time by working your whole body, switching from one exercise to another in literally just seconds! This efficient tool also strengthens the core muscles – your abdominals, hips, gluteals, back, and lats. Because your body is constantly challenged by gravity, every exercise using the TRX suspension training system engages and totally works the core! You will improve not just your strength and stamina, but also your flexibility, balance, coordination, and stability. Since every physical activity that we do in life needs a strong core, you will definitely benefit from this versatile exercise equipment. Whether it is bending over to pick up the pen you dropped in your office, washing your car, playing sports with your kids, or participating in the Ironman, you will benefit from a strong core that is well developed by the TRX suspension training system. Having a strong core is important to minimize the risks and prevent injuries not just on your low back, but throughout your entire body. Think about how getting a strong core and stable trunk improves not just exercise performance but more importantly your way of life!
    • With the TRX suspension training system, you use your own body weight to workout according to your own fitness level, needs, and goals. You can easily decrease the intensity of the exercises just by stepping closer to where you anchored your cable system. If you think you are ready for more challenging workouts, then step away from your anchor and you already increased the intensity of your TRX workout. You don’t need to keep adjusting the plates on your barbell or dumbbell! You can constantly challenge your body and quickly adjust the intensity that you need specifically per exercise.
    • If you want to build muscle size and strength, the TRX suspension training system is also the exercise equipment of choice.This dependable exercise tool actually works better than using gym equipment like machines, barbells or dumbbells since apart from working out targeted muscles, you also challenge your core constantly in every workout! TRX also strengthens all the stabilizing muscles around the joints that you are currently working on and challenges your whole body in a way that it has not been challenged before when you were using gym weights or machines. The TRX suspension training system offers workouts that results to more strength and power from your exercise routines and gives you a strong foundation with less chances of muscle strains and injury. If you are up to a more challenging workout, TRX can also be a great tool for plyometric type training for an added increase in your power output.
    • The TRX suspension training system can indeed be very challenging and intense but it is also low impact, ensuring the safety of each exercise that you do.  You can wear a weight vest to make the exercises even more challenging. The TRX helps you reach some ranges of motion that you may not have been able to reach before. It offers great support while recruiting more muscles.
    • Are you looking for a cardio workout to lose weight and build muscle endurance? The TRX will fire multiple muscles, which increases the heart rate, burning more calories than sitting or standing through a “traditional” exercise. TRX can keep you constantly moving from one exercise to the next in a circuit-like manner. This strengthens your heart as well as increases muscular endurance.


10 Minute Trainer - Workout for the Busiest People

Can I use the TRX suspension training system for cardio workouts?

Yes, you can! The TRX fires multiple muscles, including the large muscles of the hips, back, and core, which will increase the heart rate and burn more calories. In fact, it burns more fat than sitting or standing through a “traditional” exercise routine. With the TRX suspension training system, you can constantly move from one exercise to another, just like in a circuit or high intensity interval training. This will surely strengthen your heart (cardiovascular system) as well as increase muscular endurance.

What is the advantage of training using the TRX over traditional training?
Traditional styles of training are usually performed in one plane of movement – forward or backward as in pulling or pushing types of exercises. If you are a beginner in most gym, you may even be required to do the exercise in a seated position to minimize injury. For most exercises that use big muscle groups in the upper body, you do it sitting down. An example would be doing a seated chest press, a seated cable row, or a leg press, none of which challenge the core the way we need it to work for our daily activities. The TRX is a functional training system which means that it mimics the movements that we do in our daily routine. We don’t always move in a forward, backward motion and supported by a seat in our day to day physical activities. We need to engage the core as we move left, right, forward, backward, diagonal, twist, and bend. This is exactly how the TRX suspension training helps prevent injuries while developing a strong and stable core. By challenging the body in other planes of motion, you are training and exercising for daily activities and reducing chances of injury.

What are the exercises that I can do to enhance my performance?
Like any new exercise program or introduction to new equipment you have to start with the basics until you have mastered the proper form and technique. This helps you recruit the appropriate muscles and prevent injuries after a couple of weeks of training. The TRX suspension training package includes exercises that you can do safely and effectively at home, in the office, or anywhere you bring your TRX to! Here are some of the basic exercises that you would start off with when you first get going on the TRX: Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist, Back Extension.

Read more about the TRX suspension trainer here and see some exercises.

Who is TRX training for?
You can see that the TRX system is very versatile for everyone: young, old, pro-athlete, recreational athlete, stay at home mom, body builder – no matter what your goals are and what your fitness level is, the TRX suspension trainer is for you!

Get started and take your physique to the next level!

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Become a TRX Trainer


TRX RIP Training
What is the TRX suspension trainer?
The TRX suspension trainer is the most versatile piece of equipment that anyone can use in the gym, office, or even in your own home! It is very portable and compact yet the exercises can be challenging. Regardless of your fitness level, TRX is a perfect tool for body weight exercises. The TRX training system was created by Randy Hetrick, a former U.S. Navy Seal who wanted to continue developing his physical fitness while on the field. He developed a strap system that can be attached almost anywhere stable to provide resistance exercises using bodyweight. Because the Navy Seals are always on the go, the exercises of the TRX system is best for people who want to workout with limited space and a minimum amount of time.

How does the TRX suspension trainer work?
The TRX suspension trainer offers anyone the same amount of world class workouts for whole body conditioning, anytime you want and anywhere you want to go. It is like having your gym in a bag! You can do different exercises using the TRX suspension trainer that works the whole body and develops strength, flexibility, balance and coordination to improve your performance. The TRX suspension trainer has a multiple anchoring system that you can attach anywhere so you can continue toning up and working out even if you’re in your home, office, or hotel.

The TRX suspension trainer is a very flexible tool that you can use to work out your core and burn calories with intense exercises for maximum calorie burn in less time. This is because transition from one exercise to another is quick and easy! Unlike in the gym where you have to set up plates, bars, and equipment, TRX allows many different exercises while using just one tool. You don’t have to line up to wait for your turn on gym equipment. Just attach your TRX suspension trainer to a pole or doorpost and you can do your own circuit workout!

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Can I use the TRX suspension trainer?
TRX suspension trainer has been used by MMA fighters, professional athletes, and competitive bodybuilders because it delivers results efficiently and effectively. It has also been featured in the Biggest Loser and has proven itself to be an effective workout equipment even for people who want to start in fitness or if your goal is to lose weight. It is a trusted tool by professional coaches and trainers which ensures that it will help you to reach your fitness goals.

Watch the video below for more information about the TRX suspension trainer and see the TRX in action!

What kind of Suspension Training should I get?
If you are someone who is looking for a dynamic bodyweight workout that you can do in your home, get the TRX Home suspension Trainer and anchor, you’ll also receive a workout guide and 6 bonus workouts for 15 to 30 minute sessions. It will help you build lean muscle and burn fat as you workout with just your body weight! TRX will work your core muscles, chest, and even legs and improve your flexibility and endurance.

If you are a trainer or coach who is looking for creative and effective sports conditioning tool, get the TRX Pro Suspension Training Kit which includes videos and workout cards. It also includes workout programs for your clients or team.

If you want to level up in strengthening your core, the Rip Trainer is for you! The Rip Trainer is an innovative system that helps you develop core strength, power, flexibility, and endurance. It is also a portable device that anyone can use anywhere! The Rip Trainer is a functional training tool with exercises that can easily mimic movements in sports and everyday life. It will help you build core strength and burn calories by challenging your body with unequal loads.

Get your TRX suspension training system now! Click the photo link below:




Become a TRX Trainer


Fitness Blender is one of my go-to resources for conditioning exercises and workouts. Most of the exercises are done in a circuit format and uses minimal to no equipment. Body weight exercises are emphasized since fitness blender is designed for people who want to continue working out on their own without needing to go to a gym.

Read about what an HIIT is.

Like any other exercise or intense physical activity, make sure that you are medically cleared for a heavy workout. HIIT is designed for those with a baseline level of fitness in terms of endurance, strength, coordination, and balance. The pace of the workout is fast and the exercises are continuous. If you are not sure about your fitness level, you can watch the video first and try the workout for 1 set at a slower pace. Rest whenever you need to.

Warm up for 5 to 10 minutes before doing the exercise routine and cool down properly after the workout. This video shows a 10 minute High Intensity Interval Training workout that will surely burn calories in less time. The pattern of this HIIT is 20 seconds continuous work to 10 seconds of active rest (20 seconds ON, 10 seconds OFF) done for 2 straight rounds per exercise. You will be doing only two exercises: Sidewinder Mountain Climbers and Toe Touch Jacks.

Watch the video below:


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Photo from Ace Fitness

A few weeks ago, I posted about how Circuit Training might be the exercise of choice for busy people who also want to train both their aerobic and anaerobic capacity. Circuit Training is also a good way to boost your metabolism which simply leads to more calories burnt compared to the usual resistance training.

To reap the full benefits of a High Intensity Interval Training workouts (which includes Circuit Training), the total volume should be high, which makes it a bit reserved for the elite athlete. However, the format of Circuit Training can be adapted for the novice exerciser and still gain most of the benefits that the workout can give.

If you are trying to start your healthy habit to exercise, or you are just looking for an easy alternative workout, here is a beginner’s Bodyweight Circuit Training workout that you can do with minimal or no equipment at all. I assume that you will ‘practice‘ exercising at home, so you only need improvised gym equipment that can easily be found in your house. The most that you need might be an exercise mat – if you don’t have one, you can use a big towel for exercises on the floor. Another good thing about this body weight circuit training is that you can do this while watching T.V. during commercial breaks!

10 Minute Trainer - Workout for the Busiest People

You can workout somewhere near your stairs and a wall (of course your house has a wall anywhere). For additional resistance, get two regular 500ml water bottles (filled with water or any liquid). Alternatively, you can use two equal-sized and equal-weighed books.

Remember to warm-up properly by doing slow head rotations, arm circles (forward and back), arm cross overs, alternating leg/foot reach while standing, lunges, and jumping jacks. (10 to 12 repetitions of each). Warm up is important to make sure that your body is ready for more work and so that your heart won’t get surprised by the stress from the exercises. If you are new to exercise, add a few more repetitions to warm-up for 5 to 10 minutes.

Read about how the body reacts to exercise stress and how your workouts should be programmed.

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If you’re warmed up and ready, here’s the body weight circuit workout that you can do at home:

Start by doing 12 repetitions or 12 counts for each exercise for your first set. If you feel 12 reps is too easy, you can do 15 to 20 reps for each exercise on your next sets.

 

  • Do Jumping Jacks for a metabolic start. Hold one water bottle for each hand and do moderate to fast jumping jacks.
  • Wall Squats. Lean with your back against the wall and squat down until your legs are bent to about 90 degrees. Hold the squat position for 12 slow counts. You can hold on to your water bottles for this one, but for additional intensity, you can alternate lifting your heels.

  • Stand from your squat position and do bicep curls using your books or water bottles. You can do it either one arm at a time or both arms at the same time.

    Crawl Leg Extension. Image from Webmd

    Crawl Leg Extension.
    Image from Webmd

  • Next, do alternating front and lateral arm raises with your water bottles. With both arms straight, lift them up sideways to shoulder level and bring them down, then lift both arms again to shoulder level but this time bring them in front of you, then bring them down. That counts as one repetition. Do 12 to 15 repetitions for bicep curls and arm raises.

 

    • Crawl Leg Extension. Go down to your hands and knees to do a crawl to work the back of your legs and your buttocks.  Do a minimum of 12 repetitions, one leg at a time. This exercise also works your core muscles – abdominal and back – if you maintain proper form while kicking by not letting your tummy or your chest sag.
    • Lie on your side to do Side-lying Leg Lifts.  Lying on one side with your shoulders on top of each other and the bottom arm supporting your head, align your spine by making a straight line from your bottom foot to your hips and to your shoulders and head. Lift the top leg up and slowly lower it down. Do a minimum of 12 repetitions for each leg.


Turbo Fire - Intense Cardio Conditioning

  • If you’re watching T.V., quickly run to the bottom of your stairs to do the Stair Climb with Overhead Raise. Yes, this includes an arm exercise so if you forgot your books or water bottles, go back and grab them! Holding on to your home equipment, reach both arms straight up and overhead, reaching towards the ceiling without arching your back. Keep your arms up as you do moderate to fast stair-climbing. Use your right foot first to step up, followed by your left foot, then use your right foot to step down, followed by your left. After a minimum of 12 steps, continue doing the exercise but this time starting with your left foot and followed by your right. Your core muscles are also challenged in this exercise as you keep your arms up and your spine stable throughout the exercise. This exercise is also great for your posture!
  • Catch your breath, then lie down on your back to do the Hip Bridge also known as the Glute bridge. As the name implies, this mainly works your glutes, but I included this exercise to this circuit for another purpose. If you have been sitting all day or haven’t been stretching regularly, then you might be having chronic low back pain. Low back pain sometimes arises from tightness on your hip flexors – the muscles opposite your low back (i.e., in front of you) which connects from your pelvis to your spine. The Hip Bridge alleviates the tightness by putting a good stretch on the hip flexors. Also, it challenges your core muscles to stabilize the position of the exercise. The photo below shows a good variation of this exercise by reaching your arms up – this adds some stretch to your upper back and shoulders. When you reach this position, lower your hips without touching the mat then push your hips up again to bridge position. Do this for a minimum of 12 repetitions.

    Image from rrstar.com

    Image from rrstar.com

  • Straighten your legs then roll over on your belly to do the Dry Swimming. This is a good Pilates exercise that you can add to your circuit to work out your back muscles and shoulders. Hold on to your water bottles and straighten both arms and legs. Make sure that you keep your abdominal muscles engaged by ‘sucking in‘ your belly button all throughout the exercise. Keep your gaze down on your mat as you reach both arms and legs up. And as the name implies, alternately lift and lower opposing arms and legs, as if you’re swimming on land. Count at least to 12 seconds for this exercise.
  • End the circuit with a nice Front Plank. If you’re starting and haven’t done a plank before, hold it for at least 15 to 20 seconds. If you think you’re an expert on this exercise, hold the plank for at least 30 seconds to 1 minute.
  • Rest and stretch by doing the prayer position, kneeling with your feet relaxed and your hips almost touching your heels. Curl your spine down and reach your arms straight and forward. Relax your shoulders every time you exhale on slow breaths for 15 counts.

 

That makes one set of 10 easy body weight exercises for your home circuit workout. Rest for at least 30 seconds to 1 minute (or wait for the next commercial) before doing another set. Try doing 3 sets of this routine to reap maximum results. You can do this 2 to 3 times a week for around 2 weeks, gradually increasing the intensity, then you will be ready for a more intense circuit.

 

Enjoy!


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How people usually do Resistance/Weight Training:
The traditional method of resistance or ‘weight training‘ that people do in the gym is called ‘Station Training.‘ In this method, the exercises are arranged in such a way that you have to finish all the sets in one exercise first before proceeding to the next. This is good and reasonable because you can focus on developing one muscle group by doing a specific exercise. Below is an example of a traditional resistance training workout:

SHOP1. Leg exercise: Barbell Squats- 8 reps x 3 sets
2. Chest exercise: Bench Press- 8 reps x 3 sets
3. Arms: Biceps Curl- 8 reps x 3 sets
4. Triceps Extension- 8 reps x 3 sets
5. Lat Pull Down- 8 reps x 3 sets

What is Circuit Training?
Circuit Training is a method of doing exercises in sequence so that two or more sets of an exercise are not done in a row. It is another type of High Intensity Training that works both muscular strength and cardiovascular endurance. Instead of completing all of the sets of a specific exercise first before doing the next exercise, circuit training allows for continuous movement by doing consecutive exercises that targets different muscle groups. Circuit Training is different from High Intensity Interval Training (HIIT) because each exercise have the same number of repetitions throughout the whole circuit. Below is an example of a circuit training:

1. Squats: 12 reps x 1 setWeight-Training-Women-Dumbbell-Circuit-Workout
2. Bench Press: 12 reps x 1 set
3. Biceps Curl: 12 reps x 1 set
4. Triceps Extension: 12 reps x 1 set
5. Lat Pull Down: 12 reps x 1 set
6. Squats: 12 reps x 1 set
7. Bench Press: 12 reps x 1 set
8. Biceps Curl: 12 reps x 1 set
9. Triceps Extension: 12 reps x 1 set
10. Lat Pull Down: 12 reps x 1 set

What are the advantages of Circuit Training over the traditional Station Training?
Compared to the traditional method of resistance training, Circuit Training allows for faster transition in between exercises. In the traditional resistance training method, rest periods are done for every set of every exercise. This is unfavorable if you are pressed for time in the gym. Circuit training also allows for greater energy system benefits because your body is working continuously as a different muscle group will be working while previously worked muscle groups will be ‘resting.’ Compared to traditional strength training, there is an improvement in cardiovascular capacity when doing circuit training and may lead to greater fat loss.

What are the disadvantages of Circuit Training?
Because exercises are done continuously one after another, the load should be lighter than usual to maintain quality and safety when doing the exercises. Also, even if it does improve cardiovascular capacity, it won’t beat endurance training with regards to benefits.

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Let’s get to the workout! How can I program my own circuit training at home?

Here are some tips on how to design a good Circuit Training workout:
1402213_orig1. Opposing muscle groups (agonist and antagonist) should be alternated between resting and exercising. For example, after doing bicep curls, your next exercise can be tricep extensions.
2. Upper body and Lower body exercises can also be alternated between resting and exercising. For example, after doing push ups, you can do squats after. This allows for the ‘push up muscles’ (pectoralis major and minor, latissimus dorsi, triceps, abdominals) to recover while you target different muscle groups and you’ll be able to perform push ups with proper form and technique at the next circuit set.
3. You can adjust the volume of training by doing a specific number of reps, or you do the most repetitions in a specific time duration. For example, you can either program your circuit to require 10 repetitions for every exercise, or you can set 30 seconds for each exercise and do the most number of repetitions as you can for each exercise.
4. In circuit training, your body will be working continuously, so putting heavy loads is not advisable. Lift lighter weights or do exercises that uses only your body weight.
5. If you are doing circuit training with weights, it is better to stick with the least number of equipment or station that you will use. For example, you can use free weights or just dumbbells for all exercises instead of going from one machine to another.
6. The original protocol for circuit training has 9 to 12 exercise stations. There is no ideal number but for a general program, it is important to keep in mind that you want to work all muscles at appropriate intensities during the whole exercise session. Personally, I recommend having at least 8 exercise stations which I think would be enough for all muscle groups to be worked on. Also, it is better to do exercises that work on muscle groups compared to doing single-joint exercises (bicep curls, tricep extension, lateral raises, etc).
7. If you are using light weights or just your body weight, you can do 15 to 20 repetitions per exercise. If you are adding additional load to each exercise, try doing less repetitions. Remember that quality and safety is still more important than the total volume of your exercise.
8. How long should you rest in between exercises in circuit training? If rest intervals are too long, it diminishes the effect of circuit training to overall cardiovascular capacity. To maximize the benefit of circuit training, rest for 30 seconds or less in between circuit sets. In between individual exercises, I recommend resting for 10 to 15 seconds max for time efficiency and maintain appropriate overall exercise intensity.
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Let’s really get on with the workout!

Here’s a sample Circuit Training workout using only bodyweight which means that you can do it at home, in your office and even in your hotel room if you are travelling.

1. Jumping Jacks- 15 repsJumping-Jacks-Shoulder-Press
2. Alternating Lunges- 15 reps
3. Push ups- 15 reps
4. Oblique crunches- 15 reps per side
5. Hip bridge- 15 reps
6. Bulgarian squats- 15 reps per leg
7. Single leg superman- 15 reps per leg
8. Pike to plank- 15 reps

Circuit Training is an efficient way to decrease body fat, improve VO2 max (respiratory capacity), and even minimize risk for diabetes. As people today have less and less time for the gym, exercise methods such as circuit training may be the best option for busier individuals.

If you think you have no time for exercise, then you can now exchange total exercise time (doing the traditional station method) for total exercise effort (High Intensity Circuit Training) and get the same, or even better, health and fitness benefits.

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If you are only starting your journey into fitness, check out this mini-circuit sequence called “April wings” for the arms.

For a more elaborate article about Circuit Training, check out this ACSM Health and Fitness journal: HIGH INTENSITY CIRCUIT TRAINING USING BODYWEIGHT- Maximum Results with Minimum Investment.

strength training

HIIT the snow!

Posted: March 7, 2014 in Interval Training, Uncategorized

IMG_20140306_090714A week after I arrived in Canada last December, a snow storm came. I thought to myself that it’s just natures playful way of welcoming a migrant who came from a tropical and fuzzy warm country. They told me that it was unusual. And a week after that, an ice storm came that caused widespread blackouts. It signified the start of the Polar Vortex – a phenomenon which sounded like something that originated from Star Wars. They told me that it’s gonna be nicer when Spring comes in March. They told me that I’m gonna like it more after a couple of months.

But now 5 days have gone off from March and it’s snowing again like it’s just the start of winter!
 
IMG_20131224_143121Back in the Philippines, I’m used to walking at least a total of 2km everyday when I go to work (Note: it’s a personal choice. The Philippines have a very unique transportation system having “sidecars” and tricycles and jeepneys where you can ride and alight anywhere you want. I prefer using my legs to brisk walk whenever I can, than enjoy these luxurious ways of transport). As a fitness professional, I’m used to moving and sweating a lot. But with the freezing wind chill outside and the icy roads, it’s not just tempting to stay at home but it seems like the more rational choice. It makes me think that three months is not enough to acclimatize if the weather is this bad.
 

I’ve read blog posts and fb posts of people still running in the snow. I’ve seen videos of runners slipping and sliding, and seen pictures of beardcicles from men (bearded, of course) who make it to more than 10 kilometers of running. I don’t have a beard for the frosty mouth accessories but I actually tried running in the snow just a couple of weeks ago. That was when the weather climbed up a few digits above freezing for more than 3 days. I think it was the longest ‘positive’ temperature since I arrived. Shamefully, I was able to run less than 3km for around 20mins. It’s not bad for a first time, based on tropical standards.
 

In any case, if you’ve been kept from training because of the bad weather or for any other desperate reason, or you’re looking for a workout at home, here’s another HIIT routine that I try to do to keep up with lost training. Remember to warm up properly for 10 minutes before doing it.
 

40 seconds ON – Split squats/alternating jump lunges
20 seconds OFF – heel lifts on isometric squat position.
40 seconds ON – 4 count burpee (w push up)
20 seconds OFF – Tricep dips
40 seconds ON – Tuck jumps
20 seconds OFF – Plank walk outs
40 seconds ON – 1-clap push ups (or just plyo push ups(
20 seconds OFF – Supine leg raises
 

You are supposed to do as many as you can but remember that quality always goes before quantity.
Try to do 3 to 5 sets. If the routine is too difficult, or if you feel fatigued after a couple of see, rest for at least 2 minutes before your next set.
Reward yourself with bacon after your workout.

 

Enjoy your HIIT!
 

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Here are three bodyweight exercises that utilizes Plyometrics and works on multi-directional movements. If you are looking for very advanced functional core exercises, then these three are for you! These exercises will really work not just your core but your cardiovascular system as well, so be prepared to sweat it out.

The exercises are shown by Naudi Aguilar of Functional Patterns. He mostly trains MMA fighters but I find his exercises useful for other sports that works on agility, strength, power, and balance.

Here’s the list of the exercises with a brief description of each. They are done for 5 to 6 repetitions per exercise, with no rest in between exercises:

SHOP1. Plyometric Step-Lunge with rotation – Doing lunges is hard enough for most people, and doing plyometric lunges or ‘split squats’ is even harder. But here, Naudi Aguilar shows how to do a plyometric step-lunge (short stance) while twisting in the air to switch between legs! Proper form is definitely a must to keep yourself from busting your knee and get power from your hips.

2. Donkey Kong – the name sounds playful but this one’s really a killer. Starting on a deep squat position, you roll down on your back and then roll back to squat and stand up, then quickly exploding to a forward jump. Get your oxygen tank ready after this one!

3. Plank with Contralateral Arm and Leg Lift – for those who love planks, this one may be familiar with you. But the plank comes after those two explosive exercises, so you’ll be catching your breath a lot while holding this plank position which makes it harder. For those who aren’t familiar, it’s a full plank with an arm and the opposite leg lifted off the floor while holding the proper form of the plank. It can be quite challenging given that you’re still catching your breath at this time. Naudi does it for 10 counts or 10 long breaths per side.

Here’s the video:

 

As a gentle reminder, always make sure that you get enough rest in between sets. Don’t force yourself to finish it if you’re feeling dizzy in between the exercises.

 

Enjoy!

 

SHOP

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