Floor Circuits 3

Here’s another circuit to cap off the month of August. Unlike the last 2 circuits I’ve uploaded, this one has a pull-up component that will definitely require a little bit more upper body strength. Ladies if you want to follow this circuit, replace the pull-ups with an inverse row ( Will post a video soon!) and the elevated push-ups with standard push-ups. Happy lifting!

For Advanced Trainees: The Bulgarian Split Squat

I bet most of you here hate training their legs. I wouldn’t be surprised. After all , society is too fixated on judging us with our “vanity” muscles such as our arms and chest. But do you know that you’re holding off too long from your much needed progress by not training your legs? Training legs with exercises such as squats, split squats and deadlifts promote a very strong hormonal response that instantly shocks your body into new growth! Don’t believe me? Why don’t you try this advanced exercise called Bulgarian Split Squat this weekend? Worst thing that could happen is ending up with sore legs…but at least you’ve learned a leg exercise that can really give you a fantastic burn.

Have a great weekend everyone!

Power Clean

If you want an exercise that can immediately improve your vertical jump, do the Power Clean. This amazing power exercise consists of quickly and forcefully pulling the bar from the floor to your shoulders in one motion. I guarantee every single muscle fiber in your lower body will be worked once you have mastered this move!

Level-Advanced

Power Clean, posted with vodpod

The Squat

My squat form isn’t that great. Its acceptable but not great at all. I’ve always had a stiff back and have to do regular stretches to get better range. Another culprit I believe that’s causing my limited range of motion is my tight Psoas muscle. A good way to increase your range of motion is by following a dynamic stretching routine and adding mobility exercises.

Level: Beginner to Advanced

The Squat, posted with vodpod

Lunges

Lunges , if done properly is a great lower body exercise. Too keep yourself upright you have to tighten your core and still maintain both the leading leg and trailing leg in proper position. In my 15 years of lifting weights, I have never heard anyone say that they love lunges. I absolutely hate them myself. But I know they’re good for me so I make sure they’re always part of my lower body routine.

Level: Beginner to Advanced

Lunges, posted with vodpod

Lunge with Press Up

A lunge with a press-up is a terrific exercise that will not just work your upper and lower body , but challenge your balance as well. Try incorporating this into your workout as it’ll save you lots of time having not to do a separate shoulder and leg routine!

Level: Intermediate to Advanced

Lunge with Press Up, posted with vodpod

Squat to Press

The squat to press is a true bang-for-your-buck exercise. Not only does it work your quads and core, but it will also give you the added benefit of working your shoulders. It is also very versatile because you can replace the dumbbells with barbells or even a medicine ball.

Squat to Press, posted with vodpod

Deadlift

Here’s my buddy Geoff demonstrating a proper deadlift. This guy can easily deadlift 225 lbs for 10 reps with great form!

Level-Intermediate to Advanced

Deadlift, posted with vodpod

High Pull

A High Pull is power exercise that is a precursor to a power clean or a hang clean. This is a great exercise that works almost all the major muscle groups of the body. If you wanna be able to increase your vertical jump and improve your explosiveness, integrate this into your routine!

Level: Advanced

1st collector for High Pull
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