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3) Burpees
Need to burn a ton of calories quickly? Make use of a full body anaerobic exercise like the burpee. Complete 10 of these and your legs and abs will begin to feel it. Add in a BOSU ball push up and overhead press to the movement and take it to the next level. After another 10 reps your legs, chest, shoulders and arms will be screaming and your heart rate will quickly race up into the 85-90% HR zone.
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4) Shoulder Rotations
Often, people forget about the smaller stabilizing muscles in the body, particularly the shoulders. The shoulder joint is the most mobile joint in our body, which also makes it the least stable.
Download the 2017 M&F Starter’s Guide free on Apple or Android.
In order to prevent injuries to the shoulder it is essential that the small muscles that prevent dislocations and aid in movement be strengthen along with the prime movers (deltoids). These muscles include the rotator cuff group of muscle made up of teres minor & major, infraspinatus, supraspinatus.
Performing rotational exercises (internal and external) will strengthen these muscles. Do these using light resistance such as an elastic band tethered to a stable object.
5) Foam Rolling
This is possibly the most important exerciser that not enough people do. Just because its recovery based doesn’t mean that it can be overlooked. Correct foam rolling has many benefits including improved circulation to muscles, ligaments and fascia, better transportation of nutrients and removal of waste from muscles, breakdown of lactic acid buildup, lengthening short tight muscles and finally reducing post-workout soreness and potential injury.
The basic idea of foam rolling is to use a firm cylindrical foam piece and your bodyweight to simulate a deep tissue massage. Yes, it may be painful at first but the more you do it, the less painful it will become and the more benefits you will gain from it. Just about any area of the body can be rolled, focus on muscled areas as opposed to bony areas and avoid the actual joint areas.
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6) Hip Abductions and Adductions
The hip, like the shoulder is a highly mobile ball and socket joint, thus making it relatively unstable. The joint capsule is held together by a group of ligaments called the labrum. In order to prevent injuries and to help develop strength in the prime movers of the legs, the small stabilizing muscles of the hip needs to be strengthened by doing abduction and adduction exercises.
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Now I’m not talking about the old school Jane Fonda seated abduction/adduction machines (the hip joint isn’t designed to work abduction/adduction while in hip flexion). I’m talking about dynamic abduction and adduction while in hip extension using a rubber band.
Place one rubber band around both legs just below the knees and another around the ankles. Now focus on keeping the feet parallel and the hips level. Side step 10 steps in 1 direction, then 10 back in the other direction. Ensure that the movement is slow and deliberate. This exercise will help strengthen the glutes, and adductors.
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