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Same movement, same discipline — cross-body extensions build razor-sharp triceps. 💪 #gym #fitness #motivation #triceps #pushday #arms #cables #lateralhead #training #fitlife #fitfam #strength #discipline #grind #aesthetic #gymrat #progress #workout #gymmotivation #hardwork

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Devin Gonzalez

4,504 subscribers

16,226 Aufrufe • vor 9 Monaten •via X (Twitter)

Sport#gym#fitness#motivation#triceps#pushday#arms#cables#lateralhead#training#fitlife#fitfam#strength#discipline#grind#aesthetic#gymrat#progress#workout#gymmotivation#hardwork
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Pump circuit *no breaks* 25X curls 35 lbs 10X hammer curls 35 lbs ~8X lateral raises 10 lbs ~8X shoulder press elbow touch 10 lbs ~8X shoulder press grip change 10 lbs ~50X twists 10 lbs Weight hold 10 lbs ~20X twists 10 lbs ~30X curls 25 lbs ~10X twists 25 lbs ~20X triceps pull downs 50 lbs ~10X skull crushers 50 lbs ~10X lateral raises 10 lbs ~10X shoulder press elbow touch ~10X front raises 10 lbs ~10X dumbbell rows 10 lbs ~40X twists 10 lbs ~10X triceps pull downs 50 lbs ~10X skill crushers 50 lbs ~20X curls 25 lbs ~8x hammer curls 25 lbs Hold curls 25 lbs ~5 hammer curls 25 lbs Doing this series of exercises with no breaks creates a demanding, high-rep metabolic resistance training session. Below are the specific benefits you can expect from this routine: 💪 Benefits of No-Break Training Circuit 🏋️‍♂️ 1. Muscle Endurance & Hypertrophy (Pump Effect) •This routine includes high reps, time-under-tension, and progressive muscle overload across arms, shoulders, and core. •Constant curling and pressing keeps muscles engorged with blood (the pump)—stimulating sarcoplasmic hypertrophy. •Your biceps, triceps, and shoulders are especially targeted for endurance and growth. 🔥 2. Cardiovascular & Metabolic Conditioning •With zero rest, your heart rate stays elevated, turning what is traditionally strength work into cardiometabolic training. •This taxes your aerobic and anaerobic systems, building conditioning along with strength. 🧠 3. Mental Fortitude & Focus •You’re doing high volume with minimal rest, requiring concentration, pain tolerance, and mental drive. •Exercises like "hold curls" and burnout sets force you to push through muscular fatigue, enhancing grit. 🧬 4. Hormonal & Caloric Response •This type of high-volume, continuous circuit can elevate growth hormone and testosterone levels transiently. •It also leads to increased calorie burn and a strong EPOC (afterburn) effect. ⚖️ 5. Time Efficiency & Density •You’re packing a high amount of volume into a condensed time, hitting multiple muscle groups with compound and isolation exercises. •This saves time while delivering a full hypertrophy + cardio stimulus. 📈 6. Joint Stability & Core Engagement •Rotational moves like twists plus shoulder/arm holds challenge your stabilizer muscles. •Core is hit repeatedly through twists and dynamic upper-body movement, especially while holding weights. 📍Targeted Muscle Groups •Biceps: Repeated curls, hammer curls, hold curls (lots of volume and variation). •Triceps: Pulldowns, skull crushers. •Deltoids: Lateral raises, front raises, shoulder press variants. •Core/Obliques: High reps of twisting movements. •Back: Dumbbell rows (although less volume here). •Grip/Forearms: From prolonged holding of weights under fatigue. Livestream morning workout daily 83 free workouts all levels:
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Matteo Piper Jenks 🧲 🇮🇹

143,729 Aufrufe • vor 1 Jahr

How I’d get good FAST as a baseball player: First get in the gym and commit. 6 days a week: upper / lower / arms, repeat. 1 full rest day. Do this for 6 straight months minimum. Build strength, durability, and discipline. Second the baseball work has to be intentional. Hit 5–6x/week with a plan. Not just swinging… purposeful reps. Work with a coach who gives you structure, routine, and adjustments. Then put in the REAL work on your own. Extra swings. Extra reps. Extra time. This part matters: You are NOT going to develop at practice alone. High school, travel, even college practice isn’t enough. The jump happens in the hours nobody sees. Third fuel your body like an athlete. Eat enough protein to recover and build strength. Hydrate consistently. Add electrolytes. Recovery = performance. If your body breaks down, so does your progress. Fourth train your mind daily. Read 1 chapter a day: •Heads Up Baseball 2.0 •The Alchemist •The Seven Spiritual Laws of Success •The Four Agreements •It’s All in Your Head You need mental toughness to handle failure, pressure, and long stretches with no visible results. That’s part of it. Now tie it all together: Training + reps + nutrition + mindset. Do ALL of it consistently. Then do it for 3–5 years. No shortcuts. No skipping steps. Keep your head down. Stay obsessed with getting better—not being seen. The results will come if the work is real. If you want a clear plan + mentorship on exactly how to do this, reach out. Hitters University
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How I’d get good FAST as a baseball player: First get in the gym and commit. 6 days a week: upper / lower / arms, repeat. 1 full rest day. Do this for 6 straight months minimum. Build strength, durability, and discipline. Second the baseball work has to be intentional. Hit 5–6x/week with a plan. Not just swinging… purposeful reps. Work with a coach who gives you structure, routine, and adjustments. Then put in the REAL work on your own. Extra swings. Extra reps. Extra time. This part matters: You are NOT going to develop at practice alone. High school, travel, even college practice isn’t enough. The jump happens in the hours nobody sees. Third fuel your body like an athlete. Eat enough protein to recover and build strength. Hydrate consistently. Add electrolytes. Recovery = performance. If your body breaks down, so does your progress. Fourth train your mind daily. Read 1 chapter a day: •Heads Up Baseball 2.0 •The Alchemist •The Seven Spiritual Laws of Success •The Four Agreements •It’s All in Your Head You need mental toughness to handle failure, pressure, and long stretches with no visible results. That’s part of it. Now tie it all together: Training + reps + nutrition + mindset. Do ALL of it consistently. Then do it for 3–5 years. No shortcuts. No skipping steps. Keep your head down. Stay obsessed with getting better—not being seen. The results will come if the work is real. If you want a clear plan + mentorship on exactly how to do this, reach out. Hitters University

Tyler Osik

15,830 Aufrufe • vor 6 Monaten

It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.
0:57

It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.

Patrick Moorhead

16,294 Aufrufe • vor 1 Jahr

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.
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My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

AYCE

11,503 Aufrufe • vor 4 Monaten

even the most put together women feel lost sometimes.. but you have to remember you don't wait for clarity, you create it. it's normal to have accomplished big things and maybe you still find yourself in a season where life doesn't feel certain. it's normal to need to regroup, rebuild and figure out who you are in this next chapter.. this is the same conversation.. because feeling lost isn't a level you graduate from. it's a season that visits when it's time to assess our daily actions and choices. 😊 the answer is never to wait it out. it's to keep showing up. the workout when you don't feel like it. the routine when life feels messy. the promise you keep to yourself when everything else feels up in the air. because showing up isn't really about exercising. it's about practicing following through with your actions, regardless of the season of life you're in. and that woman handles her business differently. she loves differently. she leads herself and others differently. the discipline you build in one area quietly shapes every area. you don't need to have it all figured out to keep moving. clarity comes from the doing, not before it. but i will say.. a cute gym fit always helps ❤️ @buffbunnycollection 's july sale is officially live with up to 70% off site wide and you can save even more using code 'miranda' at checkout 🫶 #fitness #fitgirl #motivation #gymgirl #womeninspiringwomen
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Miranda Cohen

19,061 Aufrufe • vor 2 Monaten

A FITNESS INSTRUCTOR FROM DUBAI NAMED KIRA FILLS A 200-PERSON CLASS EVERY NIGHT AT $45 A HEAD BY MAKING HER WORKOUTS LOOK LIKE SOMETHING THAT WOULD GET BANNED ON EVERY OTHER PAGE. Thread. Here's the format that fitness influencers have been trying to crack for years and one girl in Dubai solved it by turning off the lights. A dark studio. Red and orange lighting. Neon workout sets. 200 women on orange mats doing hip thrusts in sync. The camera sits at floor level and drifts along the row. This is a workout class. It looks like the opening scene of a movie you'd watch with the door locked. Here's what Kira understood. Nobody shares a workout video because the exercise is effective. People share workout videos because of how the exercise looks. Hip thrusts are the single most effective glute exercise in strength training. They're also the single most suggestive movement a human body can make in a gym setting. She didn't invent the exercise. She invented the way you film it. Floor level, dark room, neon fabric, red light. Same exercise in a Planet Fitness under fluorescent bulbs gets 3,000 views. Same exercise in her studio gets 18 million. The neon is doing business nobody talks about. Hot pink, electric green, purple, white. Every color pops against the dark studio and the orange mats. The algorithm reads bright colors on dark backgrounds as high-contrast content and pushes it harder. But here's the real play: the neon colors are her merchandise. Every set you see in the video is available on her site. She doesn't tag the product, doesn't show a price, doesn't mention the store. The comments do it for her. "Where is the pink set from." "Link for the white leggings." Forty thousand free product inquiries per video and she never ran an ad. The class sells out 3 weeks in advance. Not because the programming is unique. The exercises are standard. Hip thrusts, bridges, glute kickbacks. You can find them in any trainer's plan. The class sells out because every person in the room knows they'll be in the video. 200 women pay $45 each to be background extras in a clip that will do 10 million views. They're not paying for the workout. They're paying for the content. They show up in neon, film themselves from their mat, post their own angle, tag the studio. 200 personal accounts all posting the same class on the same night. The reach multiplies by 200 every session and Kira doesn't post a single one of those. The camera angle is the moat. Any trainer can darken a room and buy colored lights. But the floor-level camera that drifts along a row of bodies mid-thrust is what makes this unflagable pornography for the fitness feed. It's a workout. Everyone is clothed. The exercise is in every textbook. But 200 women thrusting upward in neon under red light filmed from the floor doesn't read as fitness. It reads as something your brain has no clean category for. And content without a category gets watched longer because your brain is still trying to file it. She turned a gym into a nightclub, a nightclub into a content studio, and a content studio into a merch store. The class is the content. The content is the ad. The ad is the class. The loop never opens and the $45 is just the entry fee to a machine that prints views, sells leggings, and fills the next class with people who saw the last one. The lights are off but the business has never been more visible.
0:42

A FITNESS INSTRUCTOR FROM DUBAI NAMED KIRA FILLS A 200-PERSON CLASS EVERY NIGHT AT $45 A HEAD BY MAKING HER WORKOUTS LOOK LIKE SOMETHING THAT WOULD GET BANNED ON EVERY OTHER PAGE. Thread. Here's the format that fitness influencers have been trying to crack for years and one girl in Dubai solved it by turning off the lights. A dark studio. Red and orange lighting. Neon workout sets. 200 women on orange mats doing hip thrusts in sync. The camera sits at floor level and drifts along the row. This is a workout class. It looks like the opening scene of a movie you'd watch with the door locked. Here's what Kira understood. Nobody shares a workout video because the exercise is effective. People share workout videos because of how the exercise looks. Hip thrusts are the single most effective glute exercise in strength training. They're also the single most suggestive movement a human body can make in a gym setting. She didn't invent the exercise. She invented the way you film it. Floor level, dark room, neon fabric, red light. Same exercise in a Planet Fitness under fluorescent bulbs gets 3,000 views. Same exercise in her studio gets 18 million. The neon is doing business nobody talks about. Hot pink, electric green, purple, white. Every color pops against the dark studio and the orange mats. The algorithm reads bright colors on dark backgrounds as high-contrast content and pushes it harder. But here's the real play: the neon colors are her merchandise. Every set you see in the video is available on her site. She doesn't tag the product, doesn't show a price, doesn't mention the store. The comments do it for her. "Where is the pink set from." "Link for the white leggings." Forty thousand free product inquiries per video and she never ran an ad. The class sells out 3 weeks in advance. Not because the programming is unique. The exercises are standard. Hip thrusts, bridges, glute kickbacks. You can find them in any trainer's plan. The class sells out because every person in the room knows they'll be in the video. 200 women pay $45 each to be background extras in a clip that will do 10 million views. They're not paying for the workout. They're paying for the content. They show up in neon, film themselves from their mat, post their own angle, tag the studio. 200 personal accounts all posting the same class on the same night. The reach multiplies by 200 every session and Kira doesn't post a single one of those. The camera angle is the moat. Any trainer can darken a room and buy colored lights. But the floor-level camera that drifts along a row of bodies mid-thrust is what makes this unflagable pornography for the fitness feed. It's a workout. Everyone is clothed. The exercise is in every textbook. But 200 women thrusting upward in neon under red light filmed from the floor doesn't read as fitness. It reads as something your brain has no clean category for. And content without a category gets watched longer because your brain is still trying to file it. She turned a gym into a nightclub, a nightclub into a content studio, and a content studio into a merch store. The class is the content. The content is the ad. The ad is the class. The loop never opens and the $45 is just the entry fee to a machine that prints views, sells leggings, and fills the next class with people who saw the last one. The lights are off but the business has never been more visible.

Promt Lab Dialy

952,340 Aufrufe • vor 16 Tagen

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!
2:15

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 Aufrufe • vor 2 Jahren