Exercises RSS



Zercher Squats

Level: Beginner Type: Compound Strength Main Muscle: Quads Secondary Muscle: Glutes Hamstrings Calves Lower Back Equipment: Sandbag Instructions: 1) Grab the sandbag with both hands and flip it over so it sits comfortably on the inside of your elbows and is in front of your chest. 2) Stand with your feet slightly wider than shoulder width apart and your back straight with a slight arch in your lower back. 3) Keeping your head facing forward, your back straight, core tight, and your chest high - squat down by bending your hips back allowing your knees to come slightly forward. 4) Descend until your thighs (upper leg) are just below or at parallel to the floor and your glutes are lower than...

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Protein Pancakes

1 Serving Prep Time: 5 min Cook Time: 10 min Total Time: 15 min Nutritional Information Calories 456 Protein 40g Fat 13.5g Carbs 38g Ingredients ½ cup rolled oats 1 tsp cinnamon ¼ tsp baking powder 1 scoop vanilla protein powder ⅓ cup of milk Low Cal Butter Spray Instructions: 1) To start, blend the oats until they are a fine powder.  2) Add the cinnamon, protein powder, baking powder, milk, and egg to the mixer. Blend until fully combined. 3) Heat a medium sized pan on medium heat and spray with butter. 4) Spoon about ⅛ cup of the batter for each pancake onto the pan. 5) Cook until bubbles begin to form in the batter and then flip. 6) Cook the other...

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Handstand Press-up

Level: Intermediate Type: Compound Main Muscle: Shoulders Secondary Muscles: Chest Triceps Equipment: Bodyweight Instructions: 1) Start from a push-up position against a wall. Walk up the wall with your feet and walk simultaneously walking towards the wall with your hands. Reach the point where your legs and arms are fully extended and your feet are resting on the wall. Keep your hands at shoulder width apart, your core tight and your back straight. 2) Inhale and lower your down to the floor by bending your elbows. 3) Hold the descended position for a brief second and push yourself back to your starting position by extending your arms through your elbows.

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Single Arm Resistance Band Bent Over Rows

Level: Intermediate Type: Compound Main Muscle: Back Secondary Muscles: Biceps Traps Equipment: Resistance Band Instructions: 1) Start in a standing position with your feet staggered - one foot in front. Step on the band with your front foot. Leave at least 5-10 inches of the band on the inside of the front foot so that you're grabbing on the shorter end of the band with your hand. 2) Lean  your torso forward keeping your core tight and your back straight with a slight arch in your lower back. You can place your other hand on your knee to help provide support.  3) Grab the band through the loop with your opposing hand (to your front foot) with your palm facing...

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Resistance Band Hammer Curls

Level: Intermediate Type: Isolated Main Muscle: Biceps Equipment: Resistance Band Instructions: 1) Step on one side of the band and grab the other with your hands with your palms facing each other. Keep your hands at shoulder width apart. Do not fully extend your elbows and keep them at a slight bend. This will apply extra strain on the biceps. 2) Exhale and curl the band up towards your chest. Make sure that you are moving only your elbow in the process - this will ensure that your biceps is the only muscle being engaged. At the top of the movement squeeze your biceps. 3) Inhale and slowly return the band back to your starting position.

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