MOVE OF THE WEEK: Plyo Squat Jacks! This is a full-body exercise that requires no equipment and primarily works the legs and midsection -- specifically, the gluteus maximus, hamstrings, abdominals, quadriceps and calves. By adding a weight and an overhead press, you also engage the core and the upper body more. This exercise builds explosive power, aids athletic performance, and builds muscle while also burning fat. Quadruple duty baby!

Technique:

1) Lower into a squat and bring your arms in front of you, with both hands holding a single 10 lb weight (10 lbs or less - don’t go above 10 lbs on these).
2) Jump your feet together as you raise the weight over your head.
3) ‘Jack’ your feet out and return to a squat, as you lower the weight in front of you. Move as quickly as you can while keeping good form. Do 20 seconds of max reps with a 10 second rest in between, a total of 8 times (for one 4-minute Tabata round). Or do 3 sets of 20 reps as fast as you can.

Tip: When in a squat, be sure to keep your knees behind your toes and your hips behind you as if you were about to sit on a chair. Land softly when you come out of your jump into your squat.

Join me on YouTube (link in bio), Facebook, and Pinterest for full workouts, fitness & health tips, motivation, & healthy meal ideas.

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fitbody #fitness #fitness #fitnessaddict #fitlife #fitgirl #fitspiration #fitnessmotivation #fitchick #fitnessjourney #fitnessfreak #fitfluential #fitnesslifestyle #fitforlife #workout #weightloss #weightlossjourney #bodyafterbaby #squats #hiit #tabata #cardio

MOVE OF THE WEEK: Plyo Squat Jacks!

MOVE OF THE WEEK: Plyo Squat Jacks! This is a full-body exercise that requires no equipment and primarily works the legs and midsection — specifically, the gluteus maximus, hamstrings, abdominals, quadriceps and calves. By adding a weight and an overhead press, you also engage the core and the upper body more. This exercise builds explosive power, aids athletic performance, and builds muscle while also burning fat. Quadruple duty baby!

Technique:

1) Lower into a squat and bring your arms in front of you, with both hands holding a single 10 lb weight (10 lbs or less – don’t go above 10 lbs on these).
2) Jump your feet together as you raise the weight over your head.
3) ‘Jack’ your feet out and return to a squat, as you lower the weight in front of you. Move as quickly as you can while keeping good form. Do 20 seconds of max reps with a 10 second rest in between, a total of 8 times (for one 4-minute Tabata round). Or do 3 sets of 20 reps as fast as you can.

Tip: When in a squat, be sure to keep your knees behind your toes and your hips behind you as if you were about to sit on a chair. Land softly when you come out of your jump into your squat.

Join me on YouTube (link in bio), Facebook, and Pinterest for full workouts, fitness & health tips, motivation, & healthy meal ideas.

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fitbody #fitness #fitness #fitnessaddict #fitlife #fitgirl #fitspiration #fitnessmotivation #fitchick #fitnessjourney #fitnessfreak #fitfluential #fitnesslifestyle #fitforlife #workout #weightloss #weightlossjourney #bodyafterbaby #squats #hiit #tabata #cardio

Squats are a fundamental movement pattern that should be in every workout program, and the pause goblet squat is a high performance exercise everyone should be doing! Squats, over most other exercises, take the win for stimulating total body hypertrophy; and goblet squats in particular allow you to maintain good form and go deep. In addition to being awesome for building lower body strength, goblet squats also strengthen the anterior core and upper back and stress the spine less than other types of squats. Also, the position of the dumbbell in front requires extra core involvement to keep you vertical...and in my books, extra core work is always a big plus!

How to: Hold a dumbbell with both hands at chest level and set your feet shoulder-width apart, with toes pointed slightly outwards. With your core tight and abs braced, push your bottom back like you’re sitting in a chair (DON'T tuck your tailbone) and lower yourself until your elbows reach the inside of your knees. Keeping your heels flat and pressing into the floor, pause at the bottom of the movement keeping your knees pointing straight (don’t allow them to buckle in). Root your weight through the outer edges of your heels and return to full standing position, squeezing your glutes at the top. Repeat 3 or 4 sets of 10-12 reps.

FitForceFX.com
Train. Nourish. Transform. 
Workouts, fitness & health tips, nutrition, & yummy healthy recipes.

#fit #fitfam #fitspo #fatloss #fitgirl #fitness #FitForce #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessjourney #fitnesslifestyle #workout #weightloss #workoutvideo #weightlossjourney #squats #bodyafterbaby #burningcalories

Squats. Do ‘Em.

Squats are a fundamental movement pattern that should be in every workout program, and the pause goblet squat is a high performance exercise everyone should be doing! Squats, over most other exercises, take the win for stimulating total body hypertrophy; and goblet squats in particular allow you to maintain good form and go deep. In addition to being awesome for building lower body strength, goblet squats also strengthen the anterior core and upper back and stress the spine less than other types of squats. Also, the position of the dumbbell in front requires extra core involvement to keep you vertical…and in my books, extra core work is always a big plus!

How to: Hold a dumbbell with both hands at chest level and set your feet shoulder-width apart, with toes pointed slightly outwards. With your core tight and abs braced, push your bottom back like you’re sitting in a chair (DON’T tuck your tailbone) and lower yourself until your elbows reach the inside of your knees. Keeping your heels flat and pressing into the floor, pause at the bottom of the movement keeping your knees pointing straight (don’t allow them to buckle in). Root your weight through the outer edges of your heels and return to full standing position, squeezing your glutes at the top. Repeat 3 or 4 sets of 10-12 reps.

FitForceFX.com
Train. Nourish. Transform.
Workouts, fitness & health tips, nutrition, & yummy healthy recipes.

#fit #fitfam #fitspo #fatloss #fitgirl #fitness #FitForce #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessjourney #fitnesslifestyle #workout #weightloss #workoutvideo #weightlossjourney #squats #bodyafterbaby #burningcalories