If you have bands and dumbells/kettlebells, you can do this one at home!
Making home training a little more challenging usually means: increasing reps, doing more unilateral (single-leg or single-arm) work, and shortening your rest periods. Enjoy!
A1. DB Deficit Reverse Lunge 3X 10-12 each A2. Bird Dog Row 3X 10-12 each B1. Paused Sumo DB Deadlift 3X 15-20 (Pause for 2 seconds before you touch the floor) B2. Single-Leg Hip Thrust 3X 12-15 each C1. Z-Press 3X 8-10 each C2. Lateral Raises 3 X 10-15 D1. Band Gluteator 3X 10-12 (band above the knees. Drive knees apart.) D2. Standing Pallof Press 3X 30 seconds
The band I use here for the Gluteator is from BC Strength. I use the S/M Level 1 band which is the easiest of the three offered right now.
This circuit is perfect if you’re short on time and want to get in some strength training + cardio.
Also, if the seasonal change is killing your motivation, incorporating circuits into your workout program might help. Circuits = no rest periods between the exercises. So you won’t be tempted to drag out those rest periods scrolling your phone, chit chatting, etc.
Doing the workout with no interruptions and getting it over and done with will feel GOOD.
If you want to make any of the first 6 exercises more difficult, just add more weight. You can also add weight to the clamshells by holding a dumbbell in place on the top hip.
The workout (repeat for 3-4 rounds):
20 chair squats 15 romanian deadlifts 15 lateral squats (hello inner thighs!) 10 reverse lunges each side 30 knee banded glute bridges 15 single leg glute bridges each side 30 knee-banded seated hip abduction (10 sitting straight up, 10 lean forward, 10 lean back) 30 knee-banded clamshells each side (lose the band if it’s too challenging)
Did you know that your abdominal muscles are just one part of your core? Your core is actually defined by the structures that make up your lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
Your core is made up of three systems: the local stabilization system, the global stabilization system, and the movement system.
Local Stabilization System
Muscles that attach directly to the vertebrae. These muscles contribute to spinal stability by increasing intra-abdominal pressure, generating tension in the thoracolumbar fascia which increases spinal stiffness for improved neuromuscular contril.
Transverse abdominis
Internal oblique
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Global Stabilization System
Muscles attach from the pelvis to the spine. These muscles transfer loads between the upper and lower extremities, provide pelvis and spine stability, and stabilize and eccentrically control the core during functional movements.
Quadratus lumborum
Psoas major
External oblique
Portions of internal oblique
Rectus abdominis
Gluteus medius
Adductor complex
Movement System
Muscles that attach the spine and/or pelvis to the extremities. These muscles are mostly responsible for concentric force production and eccentric deceleration during activities.
Latissimus dorsi
Hip flexors
Hamstring complex
Quadriceps
Why is it important to have a stable core?
Your core is the origin of all movement and where the center of gravity for your body is located. An unstable core during movement will not allow for optimal stabilization, force reduction, force production, or transference to occur throughout your body. An efficient core is not only vital for proper movement and balance throughout your body, but it is also important for injury prevention.
Strength vs. Stability
Do we want a strong core or do we want a stable core? Well, we want both. But often exercises that stabilize the core are underutilized and that can cause problems. If the musculature of your core movement system is strong, but the stabilization system is weak, your body will not be able to optimally use or transfer forces.
Strength exercises are not as efficient as isometric exercises at improving core stiffness. Stiffness is important for stability. When the muscles of our core contract, stiffness is created.
What is a strength exercise? A crunch, leg lifts, or side bend.
What is an isometric exercise? It is a hold. It is a static contraction of the muscle without visible movement. For example: plank, side plank.
About the Exercises in the Video
Deadbug
The dead bug exercise is a popular way to build core strength and stabilization. It especially targets the transverse abdominis and spinal erectors.
Mountain Climbers
Mountain climbers are a full-body exercise, which means it can get your heart rate up quickly. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body.
Inchworm
This exercise helps strengthen the muscles of your anterior chain (the front half of your body) while stretching the muscles of your posterior chain (the back half of your body). What does this have to do with your core? If you do not properly engage your core, you will not be able to perform the exercise effectively with proper form.
Bird Dog
The bird dog strengthens the abdominal muscles, lower back, glutes, and quads while also challenging your balance which helps strengthen your stabilization system.
Side Plank
The side plank strengthens the oblique abdominal muscles, which are very useful as core stabilization muscles. It also activates gluteus medius.
Bear Shoulder Taps
Bear with shoulder taps challenges the shoulders, chest, core, legs, arms, and back. In trying to minimize movement in your trunk, you are working to strengthen your stabilization system.
I’m sure everyone would agree that jumping straight to a barbell back squat is not a good idea if you’re a beginner. Here’s a video progression to work yourself up to where you are comfortable with a barbell back squat:
How to Progress Your Squat for Beginners
So, how should a beginner progress their squat?
Here’s a great squat progression sequence:
Wall squat
Counterbalance squat
Bodyweight squat
Goblet squat
Double kettlebell front squat
Barbell front squat
Barbell back squat
So that’s my favorite progression for squats. If you’re a beginner and you have any questions, don’t hesitate to contact me!
