Swing Lunge

The swing lunge is great variation to add to your repertoire of bodyweight exercises. No awesome pictures of me with week, you will have to do with a video of Roman instead.

How to do it

Lunge forward with your right leg, then go straight to a reverse lunge with the right foot. Then back to a forward lunge and so on.

Once the desired number of reps have been completed change legs.

Thanks to John ‘Roman’ Romaniello for the exercise.

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Prone Pulldowns

This exercise is an alternative for Sea Turtles. An awesome exercise for strengthening the posterior chain and balancing out all of those push ups and crunches.

Begin in a superman position.

Bend the elbows and pull the arms back (like doing a horizontal Lat Pulldown). Squeeze the shoulder blades together. Return the arms to the starting position again.

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A Simple Mobility Warm Up For Bootcamps

For this weeks Exercise(s) Of the Week I was inspired by a video I posted up on the Facebook page.

Below are six of my favourite mobility drills to use with clients. Some are kindly borrowed from Eric Cressey’s Show And Go Training.

They are all simple to instruct and are great for loosening up the body for a good bootcamp session. Do not have clients hold the stretch position for more then a couple of seconds.

1. Walking Knee Grab

Mobilizes the posterior of the hip. Warms up stabilizer muscles in legs.

How to instruct:

  • Lift your leg and grab the top of your shin with both hands.
  • Pull your knee up and towards your chest aiming for a quick stretch through the hamstrings/glutes.
  • Place foot back on the ground in a step forward.
  • Repeat with the other side.

Do 5-10 each leg or over 10-15 metres.

2. Walking Ankle Grap

Mobilizes the posterior of the hip targeting the piriformis.

How to instruct:

  • Lift your leg to the front and grab your ankle.
  • Pull your ankle upwards while rotating about the hip.
  • Place foot back on the ground in a step forward.
  • Repeat with the other side.

Do 5-10 each leg or over 10-15 metres.

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Side Plank Gravediggers

This weeks exercise of the week is a great advanced exercise for regular Side Planks. I originally got this from Brian Devlin a couple years ago and it is a few of my clients favourites.

Before I get into it here are couple of safety tips:

  • Clients should have good core and scapula stability before attempting this exercise.
  • Clients should try to avoid rotating through the lumbar spine too much. Instead let the hips rotate somewhat as you lower.

Begin in a regular side plank position. Lift your free arm and tuck your fingers behind you ear.

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Marine Pushups

Welcome to the very first Exercise Of the Week (EOW). Each week I will aim to share with you simple exercises that I use with my bootcampers.

First up is an exercise I picked up when I attended the Bootcamp Instructor course. It’s a great way to include some much needed posterior work to an other wise anterior based exercise.

Start in a regular push up position.

Lower yourself all the way to the ground so that you are now lying face down.

Lift your hands above your head (similar to a superman).

Bring your hands back by your side and push up. Be sure to keep your core and trunk rigid (avoid ‘peeling’ yourself off the ground).

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