It’s summer, which means it’s shorts and bathing suit season. With more skin exposed, everyone wants a nice pair of glutes, right? Everything about Summer screams glutes. And you either have been building them all year or not. Even if you haven’t been, Coach Joey has you covered for a quick but effective Glute Workout you can do all at home! It might even leave you breathing heavier and get some fat burning effect. The video below will show you the sequence of moves to get those glutes you want for the Summertime!
1a) Squats 10
1b) Lateral Walks 10 Left/10 Right
1c) Forward Sweep Steps 10 Left and 10 Right
1d) Backwards Sweep Steps 10 Left and 10 Right
1e) Squats 10
Do 2-5 circuits a few times a week and you’re glutes will be ready for the beach, pool party, or just wearing shorts!
Today I’ve got a few different exercises and stretches for you to do to increase your hip mobility, loosen your hips, and set your self up for better squats in the future. Increasing your hip mobility can also help protect your lower back and relieve back pain, as well as increase athletic performance. Check them out below!
Today on the blog we're featuring an amazing workout that is especially geared towards runners and athletes. The Single Leg Squat, also known as the Skater Squat, is an amazing exercise to work your hips, glutes, quads and ankles. Not only does it focus on stability and balance, but strength as well.
Stack pads on the ground and increase or decrease pads as needed to progress. You can also add weight by holding it out in front of you (like you were holding a steering wheel), just make sure your back foot stays elevated and doesn't touch the ground!
Today we're showcasing the Zercher Squat. This powerhouse move works multiple areas of your body. This move has the benefits of a regular squat (legs, quads and glutes), but combines super core activation to work your abs at the same time. It also helps safeguard your lower back as there is less of a potential of pulling or injuring it, and helps take the pressure off your spine by putting the weight at your mid torso. As if all that isn't enough, you'll even get a bonus shoulder workout.
A big thank you to our Jtab squat model Aaron Binek.
I’m all for a crazy heavy weight training workout but sometimes you just can’t get to the gym but want to get a great workout in. You will be hard pressed to find a better home based leg exercise than the split squat.
Here my client Charlotte demonstrates a slightly advanced version for people that have the mobility and strength. It is called the Front Foot Elevated Split Squat. This exercise fries your quads and glutes and gives you a great stretch in your hips. If you can not do this variation you can simply omit the box(step) in front and have your front foot on the ground. Give it a try and get those legs cranking! Start out with low reps but once you mastered your form pump those reps upwards to 15-20 each leg! Do a few sets of high rep split squats once or twice a week and you will notice your legs becoming stronger and leaner!
Today we're all about bringing it back to the basics. We're talking squats and pushups. You may be thinking to yourself, "I already know how to do those, why are you bringing them up?" Because they work! There's a reason they've been and stayed popular for so long and that is because they are easy, effective and almost everyone has the ability to do them without any extra equipment.
If you're looking for something to start getting you back in summer shape, that's what we're bringing to you today. We're breaking down these 2 basic exercises and showing you how you can increase their difficulty as well as turn them into fat burning workouts.
It's MLK Day and at J-Tab Training we don't take a day off! The gym is rocking today and we're back with a brand new move for you. Goblet Squats are an awesome way to work your glutes and tighten and tone your legs all while using your abs to brace yourself. By holding a weight in front of you it forces your abs tight throughout the entire exercise. You can use a dumbbell, kettlebell or anything you have at home that can add some weight. If you need a little more of a gauge of how to far squat, put a low box behind you.
Things To Remember:
- Keep your abs tight and locked to work them, as well as protect your lower back - Keep you spine straight and shoulders down and back - Knees follow your toes and point slightly out - Squeeze your glutes at the top.
