Burn Fat, Get Strong and Look Great With These Exercises.

Burn fat and look great too with this whole body exercise known as the Get Up.
One of my favorite applications is to set a timer for 5 minutes and do Get Ups alternating arms each rep.
You can also plug them into a circuit.  For example:

20-30 Kettlebell Swings Followed by           [...]

A Great 1 1/2 Minute Whole Body, Multi Directional Exercise

This is a great little exercise routine (inspired by Gary Gray)that involves multiple planes of motion, multi level lifts and doesnt take a lot of time.  So, if someone tells me they dont have time to exercise, I say Bull@#$&!  I have an answer!  The Matrix.  It only takes about a minute and a half! [...]

The Transformation of Strength and Power

By David Westerman LMT, FAFS  
Are  we  utilizing  “authentic”  principles  of  Function  when  designing  our  strength  and  

power programs?  

Is  there  a  special  population  that  might  be  missing  two  of  the  most  important  bio‐ 

motor abilities in their training and rehabilitation programs?  

As  a  former  collegiate  and  professional  strength  and  conditioning  coach,  strength  

and power were (and are) the two most emphasized bio‐motor abilities.   

Take,  for  example,  the  “power  clean”  in  an  athletic  weight  room.  This  is  one  of  the  

most  utilized  exercises  in  “power”  [...]

Great Whole Body Circuit

Barbell Russian Twist  Alt. 20-30 reps     
                Pivot Feet!
 
Kettlebell Swings   20-30 Reps                
            Watch your Toes!  Shoes???
 
Box Jumps    20 reps                               [...]

Build Sport Specific Rotational Strength

Exercise to improve your baseball and golf swing, tennis stroke, and hockey slap shot. —Mens Health Magazine
A powerful rotational turn will give you an extra 10 yards off the tee or 10 mph on your fastball. Exercises to boost that strength are overlooked but important. “Most sports require stabilization, strength, and power through some type [...]

Multi Directional Hip Exercises

Due to the sedentary nature of many peoples lifestyle, the hip (among other things) gets very tight and restricted.  This leads to compensatory movement and muscle imbalances that effect movement and performance.  So, as they sing in the movie Madagascar…you’ve got  to move it move it!
Here are few examples of hip mobility/strength exercises moving in [...]

Characteristics of the Human Body

Examining the characteristics of the human body further assists in understanding function.  This allows for better understanding of human movement for improved program design and rehabilitation programs.  For e a more depth explanation and further discussion check out my freind and colleague JC Santana’s book Functional Training; Breaking the Bonds of Traditionalism.
 The proportions of the [...]

Verticle Core/Abdominal Exercise

  
   
Here are a few “functionally based” core exercises to follow up my Death Of A Sit Up post. Take care not to overextend the back.  I like to use wall to limit excessive motion.  Can progress to holding medicine ball.  Make sure to stretch the hip flexors as a tight hip flexor will limit hip [...]

The Death of the Sit UP

 
Many years ago the sit up was king of abdominal training.  Today in the world of rehab, function and performance training the tide has shifted away from the sit up.  Our study of the human body, how it works and how it responds to various training modalities has led to a shift in our training [...]