November 5, 2019

 

If you’ve been around the gym for a while, you’ve probably heard of the Bent-Over Row. This classic compound exercise improves core strength and targets back muscles. It might seem like the name speaks for itself, but it’s important to learn proper form to prevent injuries and see maximum results.

 

Put those muscles to work:

  1. Stand up tall and tighten your core in a standing plank position. Hold the weights and extend your arms down in front of your body.
  2. Hinge at the hips while maintaining a braced, neutral spine until the torso is at about a 45-degree angle. Aim to keep your shoulders over the center of your feet. 
  3. Drive your shoulder blades down and tighten your lats as you pull the weight to your torso. Keep pulling until your elbows pass slightly higher than your torso.
  4. Once your back and bicep muscles are fully contracted, control the weight as you lower it back down.  

 

Got it? Great! Now get ready to get sweaty—complete three rounds as quickly as possible.

One round:

• 10 Bent-Over Rows

• 10 Bicep Curls

• 10 Push-Ups

 

November 12, 2019

 

This week’s Try it Out Tuesday move is two workouts for the price of one! Just when your core starts burning from the wide plank position, it’s time to start lifting your dumbbells. The biggest rule with this move: no twisting your hips. Get ready to work your core, shoulders and upper back with the Renegade Row.

 

Get ready, work hard, row-peat:

  1. Place dumbbells on floor shoulder-width apart.
  2. Begin in push-up position and grasp a dumbbell in each hand so your hands are elevated off the floor. Wrists and elbows should be stacked underneath shoulders.
  3. Tighten your core and stabilize shoulders by driving shoulder blades down and back.
  4. Maintaining a long spine and tight core, drive one elbow to your hip until your upper arm is parallel with your torso.
  5. Focus on maintaining balance and stability throughout your body while you slowly return the weight to its original position. If this move is too challenging, lower to your knees into a modified push-up position.

 

Once you’ve gotten the move down, complete as many rounds as possible in two minutes. You can do it!

One round:

• 3 Renegade Rows on each side

• 5 Straight-Leg Sit-Ups 

 

November 19, 2019

 

It’s time to see your workout from a new perspective. Hang out while we show you how to master the TRX® Inverted Row. This exercise works your glutes, lower back and hamstrings while also increasing arm and grip strength.

 

Hang in there:

  1. Adjust the TRX® straps to fully shortened length. Stand facing the anchor.
  2. Grip the handles and walk your feet forward until your chest is under the anchor point with your arms extended above your body. Keep your feet flat on the ground with your knees bent to 90 degrees.
  3. Before you start your row, pull your shoulders down and back. Then pull your torso up towards the anchor point, driving your elbows to the sides of your body. Maintain a tight core, keeping your body straight in a plank position.
  4. Lower your body back to start, keeping your shoulders down and back.

 

We love this workout because it works your entire posterior chain. Plus…isn’t it kind of fun to hang around on the TRX®? Incorporate this move into your next workout and feel the burn!

 

November 26, 2019

 

This week’s Try It Out Tuesday move is the Upright Row, which is a great way to work your shoulders, traps and upper back muscles. All you need for this one is a barbell, kettlebells or dumbbells. We know you can’t weight to give it a try…so get going!

 

Feel the power:

  1. Stand up tall and tighten your core in an active plank position. Hold the weight with your palms facing your body and your hands about shoulder-width apart.
  2. While maintaining a braced, neutral spine grow tall into the ceiling and set your shoulders in a stable position.
  3. Pull your elbows towards the ceiling until the weight is chest height, creating a letter “Y” with your arms and body.
  4. Slowly lower the weight back down until your arms are fully extended.

 

Ready for a challenge? Complete four rounds as quickly as possible.

One round:

• 5 Rear Delt Flys

• 10 Upright Rows

• 15 Squats