This workout is a quick, full body workout consisting of the Turkish getup and dumbbell hang power cleans.

It can be done as a pre-workout warm up, or a post workout conditioning circuit.

Perform 4-6 sets of the following:

3 Turkish sit-ups on each side >> just the roll up on to your elbow. Feet stay in contact with the ground, limbs at 45 degrees from your body…

Pumpkin spice lattes, the cold dark weather leading to a complete lack of motivation, winter time comfort foods, holiday parties, baked goods at the office, and the stress of 2017 coming to an end…

THE. STRUGGLE. IS. REAL.  Girl I feel you.

Whether you have reached your goals during 2017 or not, these tips are useful for getting fit + NOT completely sabotaging yourself through the holidays.

#FreeWorkoutFriday NO. 8

Today I bring you some do’s and do NOT’s of exercise.

I go through the RDL, single leg RDL, push-ups, planks, presses and more.

The common denominator? Keeping a neutral spine, engaged core and tight lats.

The poor performances of each exercise lack engaged lats, and I sink into lumbar extension (arching in the low back), or…

Listen, cellulite.  For the most part, women hate it.  Some women might accept it. I accept mine, BUT that doesn’t mean we don’t have questions about it, where it comes from, what makes it go away and so on.

Does everyone have cellulite? NO.  But if you do, you probably aren’t a fan and you need to read this.

Let’s start off by debunking some myths I have heard in my years in the fitness industry.

I am a fan of developing leg muscles through functional, compound movements.  In my experience, this has helped develop a balanced, well shaped quad/hamstring pairing.  Working the leg as a functional unit + quads and hamstrings separately also helps prevent injury and imbalances. 

I also want to point out that none of the exercises below invlove machines. They can all be done with a barbell, kettle bells, or dumbbells.

There are often risks that can come with using machines that isolate one muscle group at a time. So for now, we focus on functional/compound movements.

THE FRONT SQUAT

Why the front squat and not the famous back squat?

Every single human is made differently. Yes, most of us have the same muscles and bones. No, those muscles and bones are NOT THE SAME from person to person.

You can be tall, short, have long arms, long legs, long femurs (top leg bone), short tibias (lower leg bone), a short torso or long torso, wide hips, narrow hips, deep hip sockets, shallow hip sockets, more forward facing hip sockets, high arches in your feet or flat feet, and the list goes on.

Every body is different. Therefore there CANNOT be one way to squat, one way to bench, one way to deadlift, or one way to do ANYTHING.