Total body fat loss workout

Today's workout was a total body fat loss one, with a hip focus.

Dynamic warm up 

Shoulder joint stability:

- External rotation standing

- Supine internal/external rotation 

Plyometrics and core x 3 rounds

1a) Skaters (lateral single leg jump) x6 each leg

1b) Cable chops x 12 each side (horizontal, low to high, high to low)

1c) Jump lunges with med ball rotation x 6 

Strength training:

2a) Deadlifts 3 x 8

2b) Push up to row 3 x 12

3a) Dumbbell clean and press

3b) Jump lunges 

4a) Single leg hip bridge x 12 each leg 

4b) Standing biceps curl x 12

4c) Supine Triceps extension 

Conditioning x 3-5 rounds:

5a) Heavy battling ropes - slams x 30seconds

30 seconds rest

5b) Mountain climbers x 30 seconds 

30 seconds rest

Cool down and stretch off x10 - 15 minutes whilst having a post workout shake

My favourite is a Impact vanilla whey with 100% natural peanut butter

Click here to see how it's made

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Have a good day

Matt

Your core training is wrong - Top 5 core exercises

I think it's been known for a long time now that a few sets of sit ups at the end of your workout isn't going to increase your core strength.

That being said, I still do not believe the majority of people give their core training too much thought, and definitely think most people aren't incorporating the most effective core training strategies into their workout programs. 

Why bother with core training?

Your core, is often referred to as the power zone. It is responsible for the efficient transfer of force from your lower body to upper body. If your core is poorly conditioning, your movements which require sufficient stability will become compromised and may well lead to an injury. You core will also help to resist against external forces to keep you safe and injury free. 

How do you effectively train your core?
Firstly you need to see which muscles are involved in the group known as "The Core". They include deep muscles around the trunk that act like a corsette and keep you stable as well as more superficial muscles which help with movement:

Rectus Abdominis - The most superficial muscles located at the front of the abdomen.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles.
Erector Spinae - This group of runs from your neck to your lower back.
Multifidus - Muscles under the erector spinae along the vertebral column.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Gluteus medius and minimus - Muscles at the side of the hip
Gluteus maximus, piriformis - Muscles at the back of the hip.
Hip Flexors - located in front of the pelvis and upper thigh. 


These muscles are responsible for resisting different movements like spinal hyper extension, excessive lateral trunk flexion as well as unwanted trunk rotation. Whereas they are also useful in initiating their own movements allowing your torso and hips to rotate, flex, extend and laterally flex.

After identifying which muscles and movements are involved in core training, then you must think about how to apply forces to the body to challenge these muscles. 


 
What are the top 5 core exercises?

i) Roll out (Anti extension)

This exercise is top of the list because not only does it massivley challenge the core not to over extend the spine, but it can also be scaled down and used with many different pieces of equipment to suit availability of equipment.

 









ii) Side plank
The side plank is a great exercises because it challenges the muscles that resist lateral flexion. It also works the muscles of the gluteal complex as you are actively pressing your knee or foot into the floor, thus actively abducting at your hip.

 

iii) Anti rotation - Stir the pot
An exercise I have developed with my clients, stir the pot challenges you from shoulders down to hips. Works the core muscles responsible for anti rotation. A great exercise for sports people - think about being tackled around the torso in rugby, this exercise will increase your strength to resist the external force making you rotate. 
See how its done CLICK HERE


iv) Plank on gym ball
Another exercise that resists spinal hyper extension. This is an isometric exercise meaning the muscles involved contract without lengthening or shortening. The gym ball adds increased instability to challenge your core more, but scale back by removing the gym ball if that is your current level. CLICK HERE to see how it's done.

v) Hip bridge 
Not always associated with core training, this exercises primarily focuses on strengthening the gluteal complex through hip extension. However, increase the difficulty by performing a single leg hip bridge or by adding a gym ball. CLICK HERE to see a barbell hip bridge


I like to incorporate core training into my client's workouts before the main strength section. This way, it becomes a priority and not an afterthought.

So give these exercises a go. If you have any questions or feedback just contact me. I'd love to hear what your favourite core exercises are.

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Have a good day

Matt

The best lower body exercise you're not doing

Your glutes are amongst the strongest, most powerful muscles in your body and arguably the most useful muscles in helping us to run, jump, twist and turn and improve our athletic performance. 

So why are the glutes so under trained, deconditioned, and lacking in strength in so many of my clients? 

Why bother strengthening your glutes?

Having strong glutes will influence correct alignment of your pelvis, helping to reduce lower back pain, groin pain and even knee pain. 

Correct pelvis positioning from strong glutes will also maintain good knee alignment when you need it most; during those dynamic movements like jump squats in the gym, or side steps on the sports field. 

How should you strengthen your glutes?

There are many different effective ways to strengthen your gluteal complex, but if I could give you one single exercise to do to strengthen your glutes and hamstrings, this would be it. 

Credit: Bret Contreras

The barbell hip bridge should be an essential part of anyone's strength and conditioning program as it builds strength in your posterior chain by challenging your hip extension. 

CLICK HERE to see how it's done!

Have a good day

Matt

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