Burpees are also called “squat thrusts”. Squat low in a “frog” position. Kick your feet out behind you so that you are in the top of a push-up position. Jump your feet back under you to the “frog” position. Now jump straight up with arms overhead.
Low-Impact Version– squat and put your hands on a step or other secure object, walk your feet out, and walk them back in close to your hands, then just stand up rather than jump.
>A Turkish Get-up is my favorite exercise of all time. Lay down flat and extend one arm overhead. If you are new to this exercise, just try it with no weight first, then you can add an appropriate dumbbell or kettlebell like in the pictures below.
Pull-ups are an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip. Focus on getting the elbows by your side and activating your shoulder blades rather than focusing your arms doing the work.
By Jason Rhymer, Training Department Editor
TIMED FATIGUE TRAINING To reeeeeally feel the burn you’re gonna’ need to train a little harder. OK, maybe a lot harder. Here are two programs that will blow up your traditional sets and reps paradigm. Effective for both gals and guys, timed fatigue training is the answer to your question, “How do I get pumped?” Print it, take it to your next workout and get pumping.
Pistols (Assisted) are basically a single-leg squat while holding on and lightly assisting with the upper body. The focus is extreme range of motion (notice how low Kirsten is getting…sit on your heel if possible). Return to a standing position by driving your heel through the ground, keep the spine long, and only pull with your arms as needed.
If you are still singing the song then you are at the, “5 golden rings” part of this exercise. Be sure to do 5 push-ups every time.
Jason Rhymer's picture
By Jason Rhymer, Training Department Editor
HOLIDAY TRAINING You know it happens. Your workout routine – is OH SO ROUTINE. We have the perfect solution. That repetitive Christmas tune you’ve no doubt sung just a few times is the model for one incredible workout. Get ready for 12 different exercises that are performed just like the song. Spread the holiday cheer and get someone to join you in this holiday training.
For this part of your holiday training do 3 lunges with each leg. Take a long stride step and focus on lowering “through” the front heel. Your back leg is for balance and the front leg is for work. Lower the torso straight down between the two feet in the long stride position. Focus also on maintaining a long spine. You can stay stationary or walk the lunges around your workout area, alternating for 3 reps with each leg.
The shoulder press can be done with any implement. I have pictures of a thick band and a set of kettlebells. The way I teach this now is different from years ago. I am most concerned now with bone stacking.
By Kirsten Quick, ACE Certified Trainer and Group Instructor
CORE TRAINING Want to quit having back pain and limited movement? You need a strong core – those all-important muscles that give you a solid base of support. Kirsten demonstrates core exercises you can add to your workout and discusses the importance of a strong spiritual core. Now is the time for you to build a stronger foundation.

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