Very often, I get emails from friends asking me about a simple yet functional workout.
As many of my client-patients and athletes know, I am all about exercies being multi-planar to be functional. A while back, I wrote the post "3 exercises every athletes needs to do". They are:
LUNGES
SQUATS
PUSH-UPS
Putting the movements into a nice sequence works very well. Because function is TWEAKABLE, this cicuit can be done many ways.
For instance, you can change the number of reps within the circuit from 1-(whatever).
You can do each movement (lunge, squat, push-up) for time before you move to the next one like 45 seconds for lunges then 45 seconds for squats, etc.
You can speed up or slow down the movmements.
You decrease or increase weight of dumbells.
The number of possibilities is ENDLESS but I wanted to just shoot this video out as a INTRO TO FUNCTIONAL FITNESS.
VIDEO DETAILS
In the video, you will see me:
Do the lunge matrix with:
Both arms reaching to knees back to shoulder (bicep curl)
Both arms reaching to ankles to an overhead press
Do squats and push-ups with the single-plane tweaks of:
XXX - Feet/hands neutral
RXX- Right foot/hand forward
LXX- Left foot/hand forward
XWX- Feet/hands wider than hip distance
XNX- Feet/hands narrowr than hip distance
XXE- Feet/hands turned out
XXI- Feet/hands turned in
This circuit can be progressed into the double-plane and tri-planar tweaks, but I will save that for another day.
If you have any questions or comments please let me know.
Best,
Will
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