The video above is an older video (2009) but I don’t think side lunges have changed that drastically since then, lol.
Anyways, I chose this exercise because it a simple beginner’s workout that would be beneficial for leg day. Personally I have not implemented side lunges in my workouts, but I still believe it is a good exercise, and from what you can tell by the video, there is no need for weights so it can be done at home with minimal space and equipment.
How to do the side lunge:
- knees and hips slightly bent, and feet shoulder width apart. Head and chest should be up.
- While staying low , take a step to the right while keeping feet facing forward. Extend the left knee, driving your weight to the right side. Flex the knee and hip into a side lunge. Maintain head and chest up & good posture through the spine
- Take a brief pause at the bottom of the motion then extend through the working leg to return to a standing position. Then transitioning to a lunge on the opposite side.
- Hamstrings (secondary muscle)
- soleus (secondary muscle)
- Gatronemius (secondary muscle)
- Tibialis anterior (secondary muscle)
- Transverse abdominus (secondary muscle)
Have you tried this exercise, do you use weights or no weights? leave me comments, follow, like and share!
Happy Tuesday 🙂
Today I have a fairly easy workout to teach you, it is properly demonstrated in the above video. Many of you have done lunges or seen it performed, but to add some variety, I will talk about the “plie lunge”, for those that aren’t aware, there are many lunge variations. Lunges are a great functional exercise!
How to perform the movement?
- Start by standing feet shoulder width apart.
- take either the left or right leg and step sideways behind the other leg on your knee.
- You will do the opposite side – make sure that your back is straight the whole time
- repeat for the recommended repetitions.
So the workout is easier done than said, but a great movement and you can choose to add dumbbells or do it without weights, for beginners I would highly recommend without weights until you are more comfortable.
What muscles are being worked on?
- Major muscles in your legs
This particular exercise isn’t common, but it does exist. I usually add this exercise to a superset when squatting or I can do it for timed, if necessary. For those of you who have issues with performing lunges, this might not be your favorite exercise. I know I am not a BIG lunge fan myself, but I do however, enjoy plie lunges 🙂 Make sure that if you have any conditions or injuries, you speak with a doctor before performing this exercise.
Let me know in the comment section if this is an exercise you have done? like, comment, share and follow!
Hope all of you had a wonderful fun filled Labor Day! Today is Tuesday, and this brings me to my topic; an exercise how to.
Today’s exercise how to, is another type of deadlift exercise, the “sumo”. Now depending on your stature, this movement is easy for some and harder for others — like myself. I don’t implement sumos in my workout because they always strike me as awkward when lifting and I never feel like I am doing it correctly, even when I am. Doesn’t mean they are useless, because in the above video you will notice he has good things to say about them and I do believe they are necessary, especially for those of you who may be powerlifters. My goal after watching this video is to find a time to really work on doing more sumo lifts so I become more comfortable with them – especially if I have to demonstrate them to clients.
How many of you like doing sumo deadlifts?
How to perform a sumo deadlift?
- Place the bar on the grounded, loaded with weights. Feet should be set very wide, bend at the hips to grip the bar, arms directly below the shoulders – inside the legs. The grips range from pronated, hooked or mixed grip.
- Lower your hips, look forward with head and chest up. Weight should be on back half of the feet, and drive through the floor – extending through the hips and knees
- When the bar passes through the knees, lean back and drive the hips into the bar – while pulling your shoulder blades together
- Return the weight to the ground, by bending at the hips and making sure to control the weight.
So like the romanian deadlift we have spoken about, this is a lot of leg work.
What muscles are being worked?
- inner thigh
- lower back
Overall a lot of leg work and makes for a good leg day workout if you can get the technique down, in my opinion, it is nice to do this to add variety but for basic lifters, it isn’t necessary – but I always say try something different and find out if you like it. Obviously if you have been hurt before and have previous conditions, speak with a doctor before performing this lift. Otherwise, if you enjoyed this post, follow, like and leave comments! thanks!
So this lift will be exciting to talk about because I know my blog has some heavy lifters for sure and people who implement this workout on a more daily basis, but if you aren’t someone who has done this particular exercise, don’t fret, today is your lucky day to learn! The above video shows Scott Herman demonstrating it with the barbell, but it can be done with dumbbells (will be discussed in separate post) so, if you don’t have a barbell, this is one of those versatile exercises. The ONE thing to keep in mind is to ALWAYS do this exercise using the correct form and technique or you will end up injured or with unnecessary soreness. I know I always tell you guys to watch for form and technique, but this one of those exercises it is extremely important because many people do not do this exercise correctly. If you are like me, you should be putting most of the effort in your legs and not so much your back – although you will use your back muscles as well. Pay attention to the above video and the step by step directions.
How to perform the movement:
- Using a barbell, hold it at hip level, with a pronated grip (palms facing down). Shoulders back, back arched, and knees slightly bent. Starting position.
- Lower the bar by moving your butt back as far as you can, keep the bar close to your body, head looking forward and your shoulders are back. Should end up just below the knee.
- Return to starting position by driving the hips forward and standing up tall.
- Repeat for the recommended repetitions.
Now this exercise is easier said than done, pay attention to your full ROM and making sure you aren’t compensating in any way that could cause injury. I obviously recommend for beginners, using the bar only and if the 45 lb bar is too heavy, try using the 35 lb bars or using a body bar.
- hip flexors
- back muscles
- abdominal muscles help keep you from folding in half
So for those of you who do this deadlift, what is your max?
P.S I have actually spoken to Scott Herman on Instagram! lol
I call these WOMAN MAKERS! 😀
It is probably obvious why I call them “Woman makers” instead, basically because I am female and I am cool like that; but don’t get offended men, because they are formally called “man-makers”.
Now the majority of you are probably thinking “WHAT IN GOD’S NAME IS THIS” and I don’t blame you because in ordinary gyms, you don’t normally see this workout being performed BUT in a CrossFit gym, oh yeah this workout is being done like no tomorrow baby, lol. I would know.. just ask me how 🙂
If none of you have tried this particular exercise, look out because it is no joke and no easy movement and imagine having to do this timed (having to get so many done in under a certain time) – yes I was THAT person. I however, used about 20-25 lb dumbbells .. so that didn’t make my job any easier and some people use heavier than that and others go lighter – doesn’t matter because this workout isn’t easy. I will start by saying that this workout is performed differently depending on the CrossFit box and who is teaching you, so don’t be alarmed by the video up top, some people perform it this way and others add other things to it but this video will give you an idea on how to perform the movement, good luck 🙂
How Do You Perform A ‘Man-Maker’:
- Start with positioning a pair of dumbbells (that you know will be easy for you to do with this movement) in front of you, parallel to each other. You will want to keep your back flat, bend forward, and squad down grasping the dumbbells.
- Initiate the movement by kicking one leg back and the other so that you are in the push up position while holding onto the dumbbells. You will do a one-arm row on each side (bring the elbow up as high as you can)
- Hop with your weight forward and rise up by cleaning the weights (bring dumbbells up to shoulder level), descend into a squat, and explosively rise up, then press weights overheard to full arm extension.
- you will lower the dumbbells back to shoulders, then bend over as you squat down to return the weights back to the floor in front of you
- Repeat for the recommended repetitions
As you can tell this movement can be highly difficult for beginners and with few steps, there is still a technique involved so that you minimize injury. The important part not choosing too heavy of dumbbells to do this movement because that can be the DIFFERENCE between hurting yourself and making it all the way through.
- obliques – to a lesser degree
- middle back
- lower back
- hip flexors
- and outer thighs
As you can tell it targets a lot of the body and muscles – because this exercise is considered a total body exercise and calisthenics workout. You really will feel this exercise throughout the body and while I don’t recommend beginners to do this exercise without first trying it with very low weight, I do recommend implementing it to your workout for those who need a good total body day!
A good challenge with these is to see how many you can do in under 1 minute or under 2 minutes if you feel like a warrior 🙂 I had to do them within 2-3 minute ranges and on a bad day, sometimes 4-5 minutes intertwined with other workouts.
Hopefully all of you are feeling extra adventurous and if so, I want to hear how many you did under that 1 minute or 2 minute 🙂
In dedication to my leg day today, let’s talk about the “Zercher Squat”. How many of you have heard of this type of squat? How many of you have performed it? Well, in all honesty, I have only done it once before and it was utilizing the smith machine. I am no pro at this squat by any means, but it was worth giving a shot. Now depending on your fitness level, you will either be able to do this movement with little to no issues or will suffer and end up walking away from it – for me, I did it with minimal issues but it wasn’t the most comfortable movement in my opinion & watching the video link you will see why.
If you are looking to go out of your comfort level and try something new, this will be something fun and unique to add to your leg day, but if you aren’t someone who can squat then this isn’t the right exercise for you. With this being said, let’s find out how to perform this exercise the proper way.
- Set the bar on the rack that best matches your height (above the waist, below the chest)
- Lock your hands together, placing the bar on top of your arms between the forearm and upper arm
- Lift the bar up so that is rest on your forearms
- position legs shoulder width apart (after stepping away from the rack) with toes slightly pointed out. Maintain a straight back and keep your head up at ALL times.
- Lower the bar by bending the knees, until you reach a 90 degree angle, while keeping the back straight (you will be inhaling at this time)
- Raise the bar as you exhale, pushing the floor with the ball of your foot.
- Repeat for the recommended repetitions
What Muscles are being worked on:
- strengthen abs
- build traps
I feel as though this exercise will help build your front squat and can be useful in adding some variety in your workout, it takes some time getting used to the odd placement of the arms on the bar, but if you can get past that, you will notice it really works those lower body muscles.
For beginners, I wouldn’t recommend, unless you have a professional around to guide you and if you do decide to do this movement, it is safe to use lower weight until you get the form and technique down. Also, if you have any prior injuries or conditions, make sure to speak to your doctor before getting started.
If you are someone who will need padding for the barbell while performing squats, make sure to check this item out because it will be very useful for you
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I have another exercise for you, one that many of you that probably have done or either would be interested in implementing in your workout program. The above video and link is of me doing this exercise, using a very low weight and low platform (for the sake of the video).
- While holding a dumbbell in each hand, stand up straight.
- Place either the right foot or left foot on the elevated platform. Step on the platform by extending the knee and hip of the chosen leg, using the heel to lift the rest of the body up, the place the opposite foot on the platform as well. You will want to be exhaling at this time
- Step down with the opposite foot you step up on, by flexing the hip and knee of the leg that is opposite of you coming down while inhaling. Then allow the leg to meet the other leg on the floor side by side.
- You will repeat this on the right or left leg first and then switch to the opposite one for the same repetitions.
This is a good cardio exercise as well as one that will tone those legs. I typically did this exercise for a whole minute or sometimes two minutes.
What muscles are being worked:
Definitely something to get that heart pumping!
Today is Tuesday, and this means I have some awesome workout videos to share with you and some exercise talk. The above video link is of myself at the gym the other day and I had to come up with an alternative to the decline smith press because the decline bench was in use by someone else – down below I will be explaining this exercise as if someone is using the actual decline bench.
How To Do The Decline Smith Press:
- You will want to place the decline bench underneath the smith machine (make sure it is lined up in the center) & place the barbell at the height you can reach when you lying down and arms are fully extended. Use a pronated grip, making sure it is wider than shoulder width apart, unlock the bar from the rack and hold it straight over you with arms extended (starting position)
- While inhaling, lower the bar allowing the elbows to flex
- Pause, bring the bar back up by extending the elbows and exhaling while doing so.
- Repeat the movement for the recommended amount of repetitions
- When finished with the set, lock the bar on the rack
Keep in mind this is going to seem awkward at first and if you aren’t used to it, use a lower weight to make sure you have your form and technique down. I like using the smith machine for the decline bench because it is easier to control.
What muscles are being used:
I don’t implement this variation very often in my workouts, and while it isn’t my favorite, I still believe that it can be useful. However when someone does not have a decline bench, there are other ways to get it done depending on your comfort level, in my video, I am shifting my body in a decline but if you don’t feel comfortable doing so, you can use weight plates underneath the flat bench so that it is at a decline as well.
Do you do the decline smith press or use a barbell?