Burpees

Here a Burpee, There a Burpee.

Need a Burpee, Take a Burpee.

this is the exercise formerly known as “SquatThrust”

burpees

Basic steps:
1. Hands reach for the floor. Grip the floor with your whole hand. Like you are palming the ground in the way people palm basketballs.
2. Shoot your legs out to plank with a tight butt and a strong core.
3. Bounce forward to the place you started in.
4. Stand tall and jump, repeat.

You can add a push-up to the plank position, but start without it!
Smile… Smile… Everyone watches someone else when they do burps. Show them how easy they are for you. Even if you only do sets of five.

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Plank w/ Hip Ext. on Unstable Surface

Taking hip stability training to a whole new level as we have added a ball.

plankhipextonball

Plank Hip Extensions on Ball is a very challenging exercise. Depending on what else you are training, you will feel this in your abs and quads.

Your glutes will fire as you lift them to their highest point, and your entire upper body is holding you in your plank, but ten reps with each leg will increase your heart rate immediately.

Remember to move with control!

The goal here is to keep a steady plank, a pulled in tummy, and strong legs as you lift one from the hip and return it back to the floor with minimal weight shifting.

The toe should ever so slightly tap or kiss the floor.

Keep all of the work in the core.

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Plank w/ Hip Extension

Keep the strongest plank you can and lift one leg.

plankhipextension

  • Then lift one leg in a straight and uniform fashion. [toes come toward the shin and do not bend the knee]

  • Keep the entire body active.

  • Lift the heel to the ceiling but do not take the leg higher than your hip.

You are trying to keep the rest of the plank as stable as possible, meaning even though one leg is lifting from the floor, the rest of your body is completely fixed and strong.

Most lower back pain comes from irregular or dysfunctional movement in the lower back. It could be too much movement or it can be too little, either way whenever this is the case, it is wise to begin by training stability. The great part about this exercise is that you are stabilizing both your shoulder girdle and pelvic girdle. (your upper back and hips)

The more streamlined the movement and communication is between these two junctions of the body, the better you will move.

 

 

 

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Plank Jacks

The one and only Horizontal Jacks!
Keep your arms as strong as possible.

plankjacks

  • Engage the muscles of the back so that they are supporting your arms in this plank.
  • Make sure the eye of the elbow is facing forward.. (ahead of you)
  • And when you bounce those legs – get the toes outside the width of your hand placement.

Its not hard and so you should work up to fifty.

Yes FIFTY! (You can totally start at 20)

3 x 20 and then eventually you’ll be doing fifty reps counting only one leg with no breaks!

#plankjacks #mindbodyexchange #getfitwithtiff #mindbodyx #yoga #exercisevideos #vlog #howto #learnexercise #fitness #fitlife #healthylifestyles #bodyweightexercises #hiit #floorexercises

Plank Rockin’

Plank Rockin’ is pretty self-explanatory. It lets you keep a plank, but not in a static hold- instead you rock forward and back. I’m not a fan of anything static.

This is a great exercise that will target your core while working shoulder stability.

You will also elevate your heart rate with this move.

plankrocking

 

Do it as a warm up before strength training your upper body, or between weight-lifting sets.

  • Make sure to keep your legs and butt active.
  • Keep firm pressure into the ground from your elbows, forearm, and palms.
  • Keep the movement forward and back small at first and then gradually play with how far you can lean onto the tips of your sneakers.
  • You can count reps as you go forward. Try for three sets of 20, or go for time. 1-3 min of Plank Rockin’ is a great challenge.

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180 Jumps w/ Knee Tuck

180 Jumps with Knee Tuck: Another explosive move that combines a plank with knee tuck and jump squat combo.

180jumpkneetuck

  • Jump to the right, fall into plank and tuck right knee then left.
    (This will remind you which side you are currently on so you don’t lose count)
  • Bounce up from plank into ready stance and jump to the left, fall into plank and tuck left knee before right.

Make sure that you are fully landed in your ready stance before you lift off in the opposite direction.

Speed is only good if you have control.

It is super fun and challenging and will surely make you laugh, especially when you do it with friends who complain that you’re killing them. Enjoy !

 

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Train Your Dolphin

Part Yoga – Part Pilates – All Awesome.

dolphin

LOOK at the slope from my tailbone to the point where the elbows meet the floor. This is the angle you are trying to create. This move will increase your shoulder flexibility, the total potential of your upper body strength…. all while you work abs.

This move is so effing great at trimming fat from below the belly button. You have to suck it all in and stick your butt up and out as you become a triangle.

It’s a wonderful warm-up for the pelvis, as you are tilting your hips as you move down and up. Depending on your shoulder mobility, you will also stretch the hamstring. The higher you get onto your toes, the more you are working every muscle in your body.

 

 

#pilates #dolphin #matexercises #abs #abexercises #abdominalexercises #yoga #fitness #exercise #exerciseroutines #bodyweightexercises #plyometrics #dynamicwarmups #warmups #hipstabilizer #howto #vlog #exercisevideos #mindbodyexchange