The ultimate squat challenge Bodybuilding Exercises Nutrition Weight loss by admin - 17 March 202417 March 20240 The original squat should always be a move that features in your workouts, but sometimes shaking things up a little can help you achieve new goals, break through plateaus and add extra challenges. For those who find regular squat technique tough, this is the ultimate squat challenge and handy way to work those same muscle groups. ‘Single-leg movements areknown to help you make big strength gains and will also improve your balance and posture as you target the quads and glutes,’ explains lead trainer at Reach Fitness, Richard Tidmarsh. Finding your balance and controlling the movement might take a little practice, but like they say, practice makes perfect. ‘Control tends to improve quickly, and you can then progress from using just your bodyweight to holding dumbbells, all the way through to using a barbell inside a rack to keep things moving forward,’ adds Richard. When it comes to lifting weights and working your lower body, inching your way to constant improvements is key to gaining strength and mastering the move. Split squat Areas trained: bottom, quads Technique Stand facing away from a box that’s 15-30cm from the floor. Too high, and your back will arch. Place the ball of your right foot onto the box behind you and your left foot into a lunge position, a good distance away from the box. Keeping your body in a strong upright position, bend your left knee, keeping your heel flat onthe floor, until your back knee gently touches the floor. Push back up to the start and repeat. Beginners should start with eight reps on each side for three to four sets, to get used to the movement pattern. Once you’ve mastered this, hold a dumbbell in each hand by your sides, increasing the weights as you get stronger. Advanced lifters can work inside a rack and backload a barbell.
Medicine ball burpees Exercises Training Methods Weight loss by admin - 16 February 20176 February 20170 Medicine ball burpees An exercise for the whole body, medicine ball burpees are a hardcore conditioning workout.Place the medicine ball on the floor between your feet.Bend down and place your hands on the ball.Jump your feet back into the push-up position.Jump your feet back in so that your feet are either side of the ball.Grasp the ball and jump up into the air, lifting the ball above your head as you do so.Land on the balls of your feet and bend forwards to place the ball back on the floor and repeat the sequence.NEXT: Browse more medicine ball workouts>>