Back & Shoulder Upper Body Routine

Grow those upper body muscles with this workout! I’ve been increasing my number of sets to add in more volume, so don’t skimp out on the 4th or 5th set 🙂

Exercises

A) Ring Pull Up 4 sets of 3
A) Inverted Row 4 sets of 8

B) Assisted Ring Dips 5 sets of 5

C) Military Press 4 sets of 12
C) Band Face Pull 4 sets of 15
C) Y Press 4 sets of 12

D) Handstands (with leg lowering)
D) Handstands on bars

E) Jump Rope 5 minutes

 

Posterior Chain Workout (Glutes & Hamstrings!)

In an effort to show you guys more of what a complete workout for me might look like, rather than just exercises, I braved the video editing world to show you my deadlift/ posterior chain workout.

If you want to improve your glute/hamstring strength, build a better back side or burn lots of calories by targeting your largest muscles groups this workout is your new go-to

Please excuse the awkward music choice, but I hope you like the video!

Did this workout challenge you? Let me know how you feel after you try it!

Exercise You Should Be Doing: Barbell Split Squats

 

If you want to get super strong, get toned muscles, look awesome, _____________ you need to be doing unilateral exercises in addition to your bilateral  exercises.

As a refresher, bilateral exercises (squat, deadlift, glute bridge) let both your limbs share the load. Unilateral exercises (single leg, single arm exercises) mostly favor one limb.

For this article we are most referring to your legs.

If you have strong single leg strength, it is only going to increase how much you can lift with both legs and help your joints be more stable/stronger as well.

Today, we make the case for the barbell split squat. 

I used to hate split squats because when you first start doing them, the quad burn is intense and your knees might feel a bit unstable.

But once you have mastered the movement and can increase the weight, you will be able really feel your glutes working and more control/stability with your knee joint.

Make sure to spend some time getting used to the movement and finding the best distance between your feet for you, then progress to adding a barbell.

Once you are comfortable with that, work on increasing your weight. Here is a recommended progression (for incorporating split squat into your workout twice a week).

Week 1: Bodyweight 3 sets of 8, then 12

Week 2: Bodyweight 4 sets of 8, then 12

Week 3: Light barbell 4 sets of 6, then 8

Week 4: Light barbell 3 sets of 10, then 13

Week 5: Slightly increase weight 5 sets of 5 (both days)

Week 6: Slightly increase weight 4 sets of 6, then 4 sets of 7

Week  7: Same weight for 5 sets of 6 (both days)

Week 8: Select adequate weight for 4 sets of 8

*Continue incorporating split squats into your workout varying from 3 sets of 10-12, 4 sets of 6-8 and 5 sets of 5-6.

Playing around with the rep ranges lets you do a little strength and hypertrophy to let you both strengthen and build those quad and glute muscles.

Try it out and let me know what you think!

 

 

3 Great Exercises to Build your Butt

I just watched a video that just COMPLETELY upgraded my deadlift, but also gave me a great butt exercise and reminded me of two other exercises I love to really feel my glutes working.

If you’re interesting in cleaning up your deadlift, I highly recommend watching the video (I’ll make another post later with tips), but if you just want to get a great glute workout, keep reading below for your 3 new favorite exercises.

Banded Extension

You could do this exercise without the band until you get comfortable, but adding a little resistance really takes it to the next level.

Key things to keep in mind:

  • Notice I don’t lift up far enough to engage my lower back. This keeps it all in the glute and hamstrings. If you feel this in your lower back, have a friend watch or record yourself to adjust your form.
  • Push up into the pads with your heels/lower calves.

 

Cable Pull Through

Once you get over holding the cable attachment in a somewhat awkward position, you will realize it is totally worth it and also reinforces a great hip hinge pattern.

Key things to keep in mind:

  • Keep your weight in your heels/mid foot.
  • Lock your shoulders into place by imagining you are holding towels between your armpits.
  • Again, use a friend or video to make sure your back isn’t arching like crazy.

 

Snatch Grip Deadlift for Glute Activation

This is the exercise I got from the video at the beginning of this post and it gives you the most amazing level of glute activation.

Stand with your feet just slightly apart and turn your toes outward about 35-45 degrees. Take a wide snatch grip and lock your shoulders into place. It’s okay on this one to keep the bar slightly away from your body throughout the movement.

Key things to keep in mind:

  • Practice this first without the bar to find the foot and arm position where you really can feel your glutes squeezing together.
  • Think of it like an RDL or even perform it like an RDL if you feel your form suffers.

 

There you have it, your new 3 favorite glute exercises. Try them out and let me know what you think!

5 Minute Interval Workout w/ Video

Crunched for time? This 5 minute interval workout will get you sweating with minimal equipment. And if you have time for a full workout you can run through it 3 times to maximize your results!

I used the http://fitlb.com/tabata-timer for easy timing with the intervals. Or you can do it right along with me in the video!

screen-shot-2016-12-15-at-3-56-26-pm

Set your timer for 8 rounds, with 30 seconds on and 10 seconds off (rest).

screen-shot-2016-12-15-at-3-56-19-pm

5 minutes and 10 seconds later you’ll be done with the first round!

screen-shot-2016-12-15-at-5-20-55-pm