I’ve said it before, that you can tone your muscles all day long, but until you start to get rid of the layer(s) of fat over them, it won’t matter.
Combo drills as we call them at our facility are yet another tool to use to boost your metabolism and get that layer of fat “melting off”, and just in time for swimsuit season!
Here’s a few paramaters for the drills.
In the video, I did 2 rounds of each exercise (5 RDL with row, 5 burpee renegade rows, 6 reverse lunge with press) then a 60 second active rest, and repeated 3 times.
You can also perform the combo drills for time. For example, setting a 60 second work period, and completing as many rounds of the 3 exercise combos as possible (5 RDL rows, 5 burpee renegade row, 6 reverse lunge press) and resting for 60-90 seconds.
Combo drills are intense when done properly, so start off without any weight and add on as necessary.
One of the training effects that we employ at our facility is called the metabolic circuit. It is all about getting the metabolism revved up! In addition to using weights to build muscle, we also increase the number of reps being performed per set.
The combination makes for a maximum metabolism boost!
In this video, I’m doing the metabolic circuit. Typically, we time the circuit for 10 minutes, going through as many rounds as we can during that time frame. However, a client showed up, so I cut the video short. You get the idea though…
An amazing lower body exercise, the Bulgarian Split Squat can be done with bodyweight at first, and as you get stronger, added weight for even more of a challenge!
Here is one of my favorite exercises of all time – the infamous Turkish Get Up. Start light and concentrate on these coaching cues and you’ll be doing them in no time…
This is one of those exercises that gets little attention but can deliver powerful results. Unilateral leg strength is vital for most human movement and this exercise is the first step in gaining it.
Lunges rank up there as one of the most common yet poorly executed exercises out there. In order to get the best results from this great exercise, and save your knees, you should follow these tips and progressions…
There are a lot of exercises that look too simple to be any good but the reality is a lot of them are essential to the long term progression of your exercise program. For example, most people simply do not know how to recruit their glutes to help power lower body movement and this results in a lot of bad things. This makes mastering the single leg hip lift a priority early on in a program.
For those who want to look better, getting your back side toned up is usually a priority. However, if you do not know how to recruit your glutes then you will never use them enough with other lower body exercises to notice a difference. This is why you have people with nice, toned legs but a saggy butt. Taking the time to get strong with this exercise and learning how to apply the lessons from it to all of your lower body exercises will help eliminate this problem.
If you are an athlete then this exercise is indispensable. Strong hips are the key to running faster, cutting quicker, jumping higher, hitting further and basically dominating your competition. Without having strong, functional hips you are not only cutting down your performance potential but also opening yourself up to hamstring and groin strains/ injuries. In fact, one of the most common sources of injuries in athletes is an inability to powerfully contract the hips like they are supposed to be used.
In other words, if you have not taken the time to learn and master this exercise then you are leaving a lot of results on the table, no matter what you training goals are. Watch this video to learn how to use and progress this great exercise.
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