You may have been hitting it since you were 15, and at this point you’ve more than likely got a solid routine. You’re strong, you’re fast, and you even look it, too. But there’s no questioning these seven moves would make for a great addition to what you’re already doing. It could be that extra bit of creativity you’re looking for or maybe even target a weakness you never knew you had. Or if you’re a complete rookie, you’re in luck.
1. Dumbbell Thruster
The dumbbell thruster is a two-in-one exercise that can be used to do it all. You can perform a couple reps and sets it at the beginning of a workout as a warm up, tack it at end of one for high reps as a finisher, or go at it with straight sets on a “leg and shoulders” days. Tim McComsey, certified personal trainer, dietician, and founder of the TRYM Fitness says, “It’s straight-up a full body move, a must-do.”
McComsey claims the burpee, “can be as effective as sprints.” (Although not any less nauseating). No need to look any further for an intense conditioning booster for when time is not much of an option.
3. Front Squat
Although a bit awkward at first, the front squat is great, but not just for the lower body. By positioning the bar in the front it aligns the spine comfortably, actively engages the core, and can reduce lower back pain that is sometimes associated with the back squat. Miami-based celebrity trainer Jaqueline Kasen also adds, “The front squat is great for people with knee issues, they can strengthen their VMOs without compromising their knees.”
4. Swiss Ball Plank Circles
Don’t think the Swiss ball is just for therapy work. Boston-based personal trainer and CrossFit Level 1 instructor Will Huntington says, “The basic plank should be a staple of every person’s workout routine. But how about taking that up a notch? “A Swiss ball intensifies the core by forcing you to stabilize additional parts of your body,” he adds. Right… now watch how challenging the circles are. Ab day just got interesting.
5. Alternating Chest Press
Gone are the days of, “How much you bench, bro?” Well, not completely, but there’s got to be more to a bench press. And, there is. Natasha Linton, New York based trainer and creator of Peak 20 Workouts, says the alternating dumbbell chest press, “boosts core activation to keep the body stable as the weight distribution changes from side to side.” Here’s a smart way to balance out a stale chest workout.
6. Face Pull
You probably don’t think about injuries; until something happens. And anything with the shoulder is something you don’t want to get. Justin Klein, Miami-based strength coach says the face pull is an essential for shoulder health. But why so much hype around such an isolated move? Klein say, “Although it’s a rear delt exercise, it strengthens the stabilizer muscles and the rotator cuff.” A few sets of these per session is well-worth it to avoid being sidelined for months.
7. Yoga or Variations
If you’re a lifter, you should be doing yoga. If you’re any kind of athlete you should be doing yoga, too. The wheel can be a nice challenge to aspire to, or maintain.
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