Hanging Knee to Chest

This exercise is known as hanging knee to chest. This exercise is primarily activating the illiopsas or hip muscles. Abs are a stabilizer not the primary movers. This version is the option from having your legs straight and bending from the hip. Now adding the weight to this exercise can strengthen your core so that you can eventually keep your legs straight and bend from the hip. That option does primarily activate the rectus abdominis which is the front band of your abdominal muscles. Not everyone can hold dumbbells in their thighs so if you are at the gym sometimes they have a belt with a chain where you can wrap a weight around it. If you don't have access to the gym go to a park and you can try it on the monkey bars. Remember slow and in control so you can really feel the muscles working.

Battle Rope Exercise: Grappler on a Bosu

Rope exercises are one that you can kill two birds with one stone. You get short burst of maximum heart rate building muscle in your shoulders, biceps and core but at the same time burning the fat around the muscle too. You can do this anywhere: gym, home, or even outside. You can change the reps, set/rest durations and mix tons of different rope exercises. This also can be a low impact workout, recovering from joint injury, joint problems, or high impact without pain or discomfort. Now you can use a bosu to kick it up a knock and really work that core. Sometimes it can get lonely so get yourself a workout partner for accountability. When we have our tough days we skip reps but with someone there we are sure to have that extra push.

Suicides aka Liners

Good morning friends. Here is an exercise I call Suicides. It’s a cone drill I use to benefit my speed, agility, and quickness. This exercise benefits from improved balance, quicker feet, faster reaction time which is what speed, agility, and quickness drills help one achieve. Speed is referred to how quick your arms and legs move as fast as possible in a straight line. Agility is the ability to change direction quickly and effectively. Quickness refers to your body's reflexive reaction. This cone drill is 5 yards by 10 yards 17 yards. Start with the first cone run to second cone and then run back to the first. Start with the first again, run to the third cone and then back to the first. Repeat again with the first cone, run to the fourth cone and then back to the first. 3 repetitions equals one set. Repeat for 3 sets and these can done a few times after a weight training set to bring up the heart rate!