This is part 2 of in the series of multi-directional lunges. The 45 degree lunge is excellent for increasing range of motion through the hip, increasing balance and dynamic lengthening of the inner thigh/hip flexor. Remember as always your FORM is key. Start out with body weight only. Click here to see the video.
If you have any questions or comments please leave them below.
Cycling, swimming, running, improper strength training and sitting at a desk all day can lead to some pretty bad upper back, or T-spine, posture. Left untreated, this forward shoulder/head posture can potentially lead to deterioration of your Thoracic Spine and possible nerve damage and shoulder immobility to name Just a few. Here are 3 simple movements that you can do anywhere to help prevent/correct the dreaded forward shoulder posture. To see the video and start correcting your posture click here.
Do you fly often? Ever found yourself sitting in the middle or window seat next to a sleeping/possibly drooling neighbor and you are unable to move for hours? Here is a quick video that will help counteract the negative effects of sitting on an airplane for long periods of time. Check it out by clicking here.
If you like this video or found it useful I would love to hear from you. Leave your comments below.
If you suffer from low back pain, a “tight” low back, tight hamstrings or all three, you may need to simply “turn on” you glute muscles (your butt) in order to alleviate the pain/tightness. I have created a simple series of 3 movements that you should begin using as part of your daily routine and prior to any workout to get your glutes firing properly and prevent low back pain. Click here to see the video.
If you have any questions or comments please leave them below. I would love to hear from you.
Before becoming a full time multi-sport and health coach I was a full time personal trainer for 12 years. With that job I would be on the training floor from 6am-sometimes 8pm while simultaneously training for endurance events. So I became very good at getting in efficient workouts in minimal time.
One thing I enjoy doing now is creating time efficient workouts for people to show that you CAN get fit, stay in shape, lose weight, etc. regardless of your busy schedule. One of the best ways to maximize training with minimal time is training with multi-joint/compound movements. Meaning, working multiple muscle groups at one time. I posted a video this week of a Db Lat Pullover to Tricep Extension. This exercise works almost every muscle in your body.
With all this said, I wanted to give you a great time efficient workout that you can do with minimal equipment in about 20 minutes. So here you go! 🙂
Warm Up:
30 Jumping Jacks
20 Reverse Lunge to Trunk Twist (10 each side)
20 Plank Shoulder Taps (10 each side)
12 Spiderman Lunge (6 each side)
Repeat 1-2 times
Main Set: Go through each movement once then repeat
3×20 DB Lat Pullover to Tricep Extension
3×20 DB Squat to Bicep Curl to Shoulder Press
3×20 Push Up Bird Dog (10 each side)
3×30-45sec Side Plank with Db Shoulder ABduction
Repeat
For an instructional video demo of the movements click here.
Let me know what you think! Leave your comments or questions below.