Hanging Twisting knee raise

This particular exercise isn’t for beginners, but if you are a beginner and want to give it a go, by all means, DO IT! I was actually quite surprised I could manage this ab workout considering I was introduced to it while doing a program I found online. I now implement them quite often for this program I am doing and probably will continue to in the future because I feel as though it is a great workout. This exercise will require equipment or if you rather, use the local playground or a tree in the neighborhood you can hang on to. The goal of this exercise is to keep yourself from swinging, you want a neutral position and to be controlled throughout the workout — not ballistic. Like many other exercises, if you want to take it up a notch, you can add weights. 

How to perform the movement:

  1. (Using a pull up bar) – Hang with your knees together and body straight. 
  2. Flex the hips and knees, draw the knees up. Pulling the knees up to one side going above 90 degrees at the hip (avoid swinging)
  3. Return to starting position and repeat on the opposite side.

Muscles:

  • Lower abs
  • obliques

Fitness WonderWoman,

Shay-lon 

 
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Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

 
 
  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 

 

Fitness WonderWoman

Shay-lon 

Have You Ever Jumped For a Squat?

Jump Squats

It is all in the name of pain that one can do Jump squats — LOL.  I remember when back when I was a spring chicken and more athletic than I am now (year or so ago) I was doing 30/40/50 reps of jump squats (and compared to some athletes now, that is nothing) but I will tell you WHAT: They definitely made you sore during and afterwards. I still implement them but not as often as I should – which will probably change now that I have mentioned them. I consider this exercise a more intermediate but can be advanced if you add weights (barbell, kettlebells, dumbbells, etc) to the mix; we won’t go to that extreme for the sake of this blog post (face it, bodyweight is a challenge)

 

The important thing to remember is form during this exercise and how to explode UP when you jump ( I posted a video for your use) typically this exercise is used as a plyometric exercise but in the shadows people call it “fuck this.. I can only manage 5” LOL — I like to think we can all do at least 10.. but if you are like me.. 50 reps makes us feel like a superhero so we go all the way to 50 and regret it later but have ego points! haha LET THE JUMPS BEGIN!

 

Step to jump squat:

 
  1. Feet will be shoulder width apart, head up and back will need to be straight
  2. Squat down until your upper thighs or parallel or lower to the floor – also don’t forget to inhale
  3. Press down with the balls of your feet, and jump straight UP as high as possible. You Exhale during this portion of the movement
  4. After touching the floor again, immediately squat down and repeat the movement

If you are aware of proper squat form then this won’t be too difficult, however, if you are unsure of squat form, go back to the basics and learn that FIRST!  Obviously be aware of your injuries/conditions that could prohibit you from completing this movement, so talk to your medical professional FIRST before conquering this exercise. 

 

What muscles:

  • Core 
  • quads
  • hamstrings
  • glutes
  • lower back

This is one of those exercises, where it can be done practically anywhere and doesn’t need any equipment, but be sure you have ample space and head room for when you jump, I don’t want you to endure any avoidable injuries. Enjoy!

 

Fitness WonderWoman

Shay-lon

 

 

Sit ups because sometimes less is more (Exercise How to)

The best way to do a sit up, is to do it the right way! 

 

If you guessed today’s workout and guesses Sit ups, then you are correct (I know it was obvious) lol. but honestly, I chose this exercise because for 3 reasons 

1) it can be done at home or at the gym, on the go

2) it is simple (unless you have an injury that prohibits this movement) 

3) SO MANY PEOPLE DON’T KNOW HOW TO DO THEM CORRECTLY, lol and that can cause injury and strain your neck. 

 

Now, I have been taught to do sit ups two different ways, and I think I like one way more than the other but I see the concept of them both if executed correctly. Personally I will share a link down below of a video of one of the ways I have done them (if I can find the other, I will share that one as well)

 

Someone will say, “Why should I do sit ups, if I am doing compound movements then I am already working the core muscles” & while this is TRUE! and very important because a weak core means possible injury, not correct form or technique BUT doing isolated movements for that muscle will always be beneficial because it does help to strengthen that area. I am not promoting to do abs everyday, because if you are doing your workouts correctly, you should be utilizing those muscles anyways but it doesn’t hurt to do ab workouts 2-3 times a week if necessary, which I do with my clients & they enjoy it. Everyone will have a different outlook but I do what I find is necessary for myself and who I am training. 

 

Something else to keep in mind, sit ups aren’t meant to lose fat in that area (not useful for weightloss) they are useful for strengthening the core. So many individuals believe that by doing these everyday they can lose weight in their abdominal area but that isn’t what this exercise is for. This particular exercise you won’t necessarily see the results unless you have already gotten your fat percentage low enough to where you can notice a difference in the performance of the exercise and muscles being worked. Some might argue they lost weight doing sit ups, but I will argue that there had to be other exercises performed that played a part in your weight loss as well because sit ups alone isn’t going to do it. 

 

How to do Sit ups properly?

 
  1. lie down on the floor – either place feet under something or have your partner hold them down so that they don’t move about. Legs will be bent at the knees.
  2. place your hands behind your head – starting position
  3. Elevate the body until it creates a V-shape with your thighs (breathe out during this portion of the exercise)
  4. :lower the upperbody down while inhaling
  5. repeat for the recommended repetitions

Now this is one way to do it (hands behind the head): https://www.youtube.com/watch?v=jDwoBqPH0jk

 

Now my workout video where I am doing sit ups in my previous post you will think that I am straining my neck, I am not,  but I should have done a better job of looking forward when coming up to make sure I am not putting too much pressure on the neck. Always remember it is important to do the exercise correctly rather than hurting yourself. Be sure to speak with medical professionals before attempting this exercise. If you have any questions, let me know in the comment section!

 

Fitness WonderWoman

Shay-lon 

Fire Hydrant An Exercise? Yep!

 

Fire Hydrant Exercise

I wish I was clever enough to come up with the name of this exercise, but after watching the video, I will assume you will understand why it is called this. It is a very underrated exercise – because I see little to NO people doing this when I am at the gym, but if you are someone who doesn’t visit a gym regularly, this could be a perfect home workout. I have done this exercise and to be quite honest, it does make for a good warm up exercise & I am sure you could go to failure and at some point feel the BURRRRN! lol. 

 

Watching the above video will give you the how to version of his visually, but if you someone who wants a step by step, I have your back! 

 

How do I perform this “weird” name exercise?

 
  1. Begin this exercise on your hands and knees on the ground. Starting position
  2. While keeping your knee in the bent position, you will abduct the femur (moving the knee away from the midline of the body)
  3. pause at the top of the motion, the return to the starting position. 
  4. Continue for the recommended amount of reps alternating knees. 

Easy enough!

 

What muscles are being worked?

  • Abductor muscle

This is a great exercise for beginners because it is simple! I think we tend to hit a lot of muscles when working out, but some go unseen or unnoticed and so for those of us who don’t hit our abductors very often, this will be a reason to do so!  I say go for it! 

 

Fitness WonderWoman

Shay-lon 

 

Chest Day Can Be Reckless

Chest Day YouTube video

In this particular video, I did 3 sets of 10 reps with 60 pound total, but if you are interested in watching my video doing this same exercise but with a 70 lb total, I posted it on IG!

https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Barbell Incline Bench Press

 

https://www.youtube.com/watch?v=1KEe3cdzGcU

Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself. 

 

How do I do this exercise?

 
  1. First you will want to load the bar with the appropriate weight
  2. Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
  3. Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
  4. Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight. 
  5. Afterwards, extend the elbows to return the bar to the starting position. 

What muscles are being worked?

  • Chest (upper portion)
  • shoulders
  • Triceps

This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough. 

 

Fitness WonderWoman, 

Shay-lon