Life

4 Exercises to Spice Up Your Workouts

Looking to spice up your workouts??? Here are four exercises that will get your heart pumping and add a little fun to your workout. Remember if you are not sure if you are doing them right make sure to ask a professional or you can always email me and I can give you a little more specific details. Good luck and remember to always have fun!!!

Slam Ball Slams:
This is a great exercise for pretty much your entire body. If you do it right and with good form is very effective at getting your heart rate up as well.
Try for 15-20 reps… this will get your heart going!!!
To do: Start by reaching a slam ball (ask your gym if they have one) over your head so your arms are straight and body is stacked, legs are a little wider than hip width. With all your might, slam the ball on the ground just above your feet. Your back SHOULD NOT ROUND. Look at the photo below… you want a flat back and you should be in a low squat. If you can not perform a great squat position normally I would not recommend this exercise. Once the ball is on the ground, you pick it up and start over. It’s meant to be fast. Ask a trainer at your gym to check your form.

Med Ball SlamMed Ball Slam 2

Burpees with the Bosu:
If you look at the pictures carefully you should get the right idea. Pay attention to his form. Back straight, abs in and engaged. Again… this is another exercise that is meant to be preformed quick. To modify you can drop to the knees for the push-up or eliminate the push-up all together. Aim for 10 reps… your heart should be pump’n!
To do: Start with the Bosu on the ground black side up. Step back into a plank/push-up position. Do a push-up and then either jump or step your your feet up to the Bosu. Drop your hips so your back is flat. Come to standing then press Bosu over your head. Bring the Bosu back down to the ground (keeping back flat), step or jump back and repeat.

Deadlift:
Now this is a tricky one, if you don’t feel comfortable doing this on your own ask someone for help )or youtube videos). If you can perform a perfect squat then try this one out. If not, then skip it or perform it with a kettlebell. Take this one slow. Anywhere from 8-15 reps should be good. If you round your back when lifting try a lighter weight.
To do: With barbell in front of you or kettlebell between the feet, come into a deep squat, back flat (see first photo), chest up and feet flat on the floor. Squeeze your glutes and engage your core. lift weight off the ground, coming to standing. Make sure to stand nice and tall and be aware of your butt… make sure you are squeezing it tight! Abs should be pulled in and legs should be straight. Slowly lower the weight keeping it close to the body and coming back into the squat position… repeat as usual.

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Medicine Ball Push-Ups:
This is a fun twist to the boring push-up. Do as many as you can and make sure to be even on both sides.
To do: Come into a push-up position either on or off your knees. One hand on the ground the other on a medicine ball. Do a push-up then roll the ball to the other hand without pushing your butt back. Keep good alignment with your hips. Do another push-up and roll the ball back to the other side… keep going back and forth.

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Enjoy and let me know if you have any questions. Thanks for reading!
Elyssa