If you are looking for an exercise that will give you a challenging strength and cardio workout, look no further than Squat Jumps! This is a very common exercise in Plyometrics, HIIT classes, and Boot Camps just to name a few. We incorporate the Squat Jumps in many of the classes we teach as well. We have a video below in addition to the following instructions: Stand with your feet at shoulder width apart, and your knees pointing straight ahead. Pull your shoulder blades down, then engage your abdominal and…

The Hip Flexor Stretch is one of the most important stretches you can do. Most people have tight hip flexors, stemming from lots of sitting. Imagine if you sit for eight hours at work, sit for 1-3 hours a day for your commute (Yes, that is common in the Washington, DC area.), then sit on the couch when you get home? That is a recipe for not only overly tight hip flexors, but as a result, you could very likely experience low back pain. Also, tight hip flexors could pull…

Bridging is a very important exercise for improving your lower back strength. I will show you an intermediate exercise that helps develop your lower back without the compression Deadlifts can place on your back. Do not get me wrong, I love Deadlifts, and they are at the top for serious lower back strength. However, if you have a lower back injury, Deadlifts are most certainly out of the question in your exercise routine. Today, I am going to show you how to do the Straight Bridge. After you master the…

Are you looking for a great triceps bodyweight exercise that requires absolutely no equipment? Well, if you have not tried Triceps Push-Ups, then it is time you treat your triceps to one of the best overall exercises you could possibly do. Triceps Push-ups are tougher than regular Push-Ups since your triceps are pushing the brunt of your bodyweight as opposed to your chest, which are larger muscles that can push a heavier amount of weight. You bring your chest all the way down to the ground and push up just…

The Bicep Curl into Step Up is a compound exercise used in some of our fat burning routines for our one on one clients. When time is limited in the day and you need a full body workout and the cardio is not quite enough to help build the physique you have always wanted, here is a way to do so! Start off in front of a sturdy object (can be a bench at the gym or a park bench) and perform a Bicep Curl. Once you have performed the…

The Push-Up is one of the most basic exercises. It is also one of the most effective and underrated exercises. Many people dismiss it because we would do them in grade school. The Push-Up can be incorporated into a very challenging workout. Not only is it excellent in building your chest, shoulders, and triceps, you can do the Push-Up practically anywhere, eliminating excuses that you could not get to a gym and therefore you were not able to workout. To do it correctly, lie prone on floor with your hands…

The Lat Pulldown primarily targets the back. More specifically, the Lat Pulldown targets the Latissimus Dorsi or ‘lats’ muscles. It also works the lower and middle trapezius, the rhomboids, and the serratus anterior. The lats are powerful stabilizers for when you do exercises such as Squats and Deadlifts. With that being said, the Lat Pulldown is one of the best overall exercises you can do for your upper and mid back. Pay close attention to the instructions and the proper form demonstrated on the video. This exercise unfortunately is done…

Are you looking for an intense cardio exercise you can do anywhere? Do you need to torch body fat? Let me introduce you to Mountain Climbers. Many of you may already know this exercise and do need an introduction. Here is how you do a Mountain Climber: Begin in a Push-Up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs,…

Are you looking to add some variety to your fat burning routine? Are you looking to build muscle while burning fat? Are you pressed for time? If you said, "Yes, Yes, Yes", not only do you sound like Daniel Bryan, you want something fun and challenging! The Bicep Curl into a Step Up is a compound exercise used in some of our fat burning routines we use for our clients. Check out the video demonstration by Matt Bible below, and read how to do this exercise! Start off in front…

Many people who workout dream of having that coveted six pack of abs. It is not easy to achieve, but YOU can do it! It takes hard work, discipline, and the right knowledge. Yes, you absolutely need to eat healthy. You also need a great resistance training and cardio routine. However, to fine tune your abs, you need exercises that will blast them way beyond a crunch. Here is a popular exercise our trainer, Deonte Toliver demonstrates below called the Stability Ball V-Pass. Hold a stability ball overhead with both…