Blog Archives

5 Ways to Squat

Did you know you can target different parts of your legs by changing the positioning of you feet and where you place your weight? Here is a video explaining how your footing matters.

1. Weight on toes: Works more quadricep
2. Weight on heels: Works more hamstring and glutes
3. Wide stance (Plie Squat): Works more inner thigh.
4. Regular stance: Works neutral (all areas equally)
5. Narrow stance (Sissy Squat): Works more outer thigh.

For a complete leg workout using squats do the following exercises. Can be done with or without weight.

WEIGHT ON HEELS
20 Plie Squats
20 Regular Squats
20 Sissy Squats

WEIGHT ON TOES
20 Plie Squats
20 Regular Squats
20 Sissy Squats

X 2-3 Sets

squatting with wood under toes Tip #1: Wear flat shoes (like Reebok’s CrossFit Nanos) for leg day so you don’t shift your weight on your toes accidentally.

Tip #2: You can add a piece of wood, or small weights under your heels or toes to help you shift your weight where you want it.

Tip #3: Muscle needs to be broken down to repair and get stronger. Too much rest time can be counterproductive.

Tip #4: It’s better to go light, and go DEEP (as long as your knees can handle it) than it is to go heavy and squat shallow. Besides, if you are weaker the deeper you go, that just means THAT is where you need strengthening the most! If you avoid going deep, you are not strengthening the muscles required for deep squats.

 

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Leg & Butt Toning Circuit

Leg and Butt Circuit

You can do this workout with no weight, or with weight. Our boot campers did this workout with sandbags, but it would be great with dumbbells, kettlebells or a weighted bar.

INSTRUCTIONS: Take as little rest as possible (no rest is best for fat burning and toning). Go as deep as you can go on your squats and lunges – the deeper you go, the more inner thigh and glute action you will get, especially on the squats. If you can’t go deep with weight, then lighten your weight or use no weight at all. Use a mirror to watch how low you actually go. If you don’t have knee issues, try to get the same depth as the guy in the photo below – and feel the difference!!

proper squat

LEG & BUTT CIRCUIT
3-Position Squat
 – 10 Close Stance Squat
 – 10 regular stance
 – 10 Wide stance
60-Second Walking Lunges
60-Second Wall Sits

Repeat circuit with no rest for 3 rounds.

TRAINING TIPS: Notice his hips are BELOW parallel. If you want some serious buns, the deeper you go the better, as long as your knees don’t hurt and your form isn’t compromised. As soon as you feel that your back is bending, or your butt is tucking under (which we call “winking”), you know you’ve gone too deep, or you have range of motion limitations due to weak or tight muscles. The more you practice deep squats, the better your range of motion will be, simply from loosening up your hips, and getting more flexible and strong. 🙂

1 Workout, 3 Exercises, 5 Rounds, 100% Awesome!

lower body blitzThis was one of the segments we did on LiveXFit at LiveExercise last week. It doesn’t require a lot of resistance to really get great results either! Here’s the scoop…

Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.

Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).

The Lower Body Blitz:

  • 10 OVERHEAD SQUATS
  • 10 OVERHEAD STEPBACK LUNGES
  • 10 BURPEES

REPEAT 5 ROUNDS
– OR add 3 round to your existing weight routine. 

How-To

Overhead Squat:
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.

overhead squat  Screen Shot 2013-11-13 at 9.21.34 AM 

Overhead Stepback Lunges:

overhead lunge Screen Shot 2013-11-13 at 9.23.15 AM

If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!

Best Workout Shorts On the Planet

reebok shortsOk, so I’ve been eyeballing these Reebok  CrossFit shorts for a while. Then I went to the mall to get a pair. I wore them once and immediately went online and ordered 4 more pair (shhhh! don’t tell Steve).

The material is super lightweight and flexible (even great for squats & stuff!). The velcro fly and adjustable tie gives makes them flexible to fit your size no matter how your weight fluctuates. I don’t normally like the whole built-in undies, but these shorts just couldn’t get more comfortable so I don’t even notice they are there. Plus, the extra coverage makes it even more comfortable when you are stretching, or have to sprawl out (and don’t want to offer a free peep show if you know what I mean!). All in all, I couldn’t wait to blog about them (normally I do a lot more pics and content). I just needed to get the info out there.

Reebok crossfit shortsPS: These were not freebies – I picked these bad boys out myself and paid my hard-earned $$ for them. 🙂 Just in case you wondered if they were paying me to brag about them. Nope. This one was on the house! 

Here’s what I got:

CLICK HERE to see ones I got in red – and also in white

CLICK HERE to see the yellow ones I’m wearing today!

CLICK HERE to see my red and orange ones!

CLICK HERE to see my white & yellow ones!

 

Strength & Mobility Leg Workout

As many of you may know from following me, I despise leg day. So this week I decided to change things up, and break legs up, instead of doing them all on the same day. I have also changed up my training style some. Here is a schedule (just my weight training) I am going to follow for a few weeks to see how I like it.

Monday: Back, Chest & Abs
Tuesday: Quads & Glutes
Wednesday: Shoulders
Thursday: Biceps & Triceps
Friday: Hamstrings & Weighted Abs

Bye Bye Pride

Flexible & Strong Leg WorkoutFirst, I want to talk about form, flexibility & focus. When I used to do regular barbell squats, I used to do 135-155lbs – but, I didn’t go super deep. Part of the reason I couldn’t go that deep was knee pain, another reason was I didn’t have the strength to push that weight in my deeper squat and, lastly, I didn’t have the flexibility to maintain good form. So, with pride leading my workout, I just did what I could without lowering my weight (like anyone is really impressed with how strong I am anyway).

That was the old me – lifting heavy as I could. Now, I leave my pride at home and lighten my load to focus on improving my weaknesses, instead of continuing to improve my strengths.

My Weaknesses

1. Flexibility in my hips, inner thighs, squads and hamstrings. 
2. Maintaining good upright position while squatting deep (without falling back on my rump!)
Strength & Mobility Leg Workout3. Maintaining a deep squat (bottoming out basically) while remaining flat on my feet & weight on my heels (more flexibility issues).

Strengthen More Than Muscles

Admittedly, I’ve never been one for stretching (again, that would mean working on my weaknesses which is no fun). Aside from stretching before or after a run, I avoided it at all cost (because it HURTS, duh!). Now, I’m sucking it up and focusing on my weaknesses FIRST, and then my strengths LATER.

Here was my workout from yesterday listed below. The first time I did the overhead squat mobility work, I was SO sore the next day – and I was just using PVC. Ha! I am improving every time I do them and am determined to get stronger and more flexible. Hopefully, this will help you! PS: Even though I’m going deeper, my knees never hurt when I do these exercises. 🙂

Leg Workout

Streng & Flexibility Leg WorkoutI did 3-4 sets and 15-20 reps of everything, except for the Yogi Squat, which I held as long as I could. Enjoy! 🙂

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Slimming Leg Workout: Less May Be More

Two isn’t always better than one. Sometimes less is best – and this is most certainly true with this workout. This workout, which was released at our club 3 weeks ago, as part of our Max Method Workouts available free to members, is an effective workout that slims your thighs, tones your legs and lifts your glutes.

The secret is in the number #1. Meaning, every exercise in this workout is done on one leg. Since single leg exercises require more balance and stability, it engages muscles that typically would not get the same workout when both legs are used at one time. Give it a try and let me know how you like it.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Max Method’s Slimming Leg Workout

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

TIP: Don’t forget to repair muscle by drinking a protein shake 30-45 minutes after your workout for the best results.

Save Time in the Gym this Holiday Season: 8 Great Full Body Exercises

Crunched for time this Holiday Season? Here are a few tips on how to save time in the gym and still keep you entire body fit and tone.

Most people isolate body parts when weight training. Whether they do upper body one day and lower body the next, or they isolate it out even more, there are ways to save time and still enjoy the benefits.

What if you could do arms WHILE you are doing legs? Well, you CAN! Here are a few exercises from FitStudio that work both the lower body and the upper body at the same time. Throw a few of these exercises in replace of your isolated exercises to get more bang for the buck (and time!).  Read the rest of this entry

Fast Four Workout – It’s Fast and it’s Furious!

This is one Fast and Furious workout for sure!! Sprints make this workout super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below the post in the BCx Blog for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters)
CLICK HERE to see the entire post with training notes and subscribe to get more free workouts!
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