17 Insanely Easy Ways To Get Stronger This Week (with video).

Uncategorized Sep 16, 2020

 

I think we can all agree that home workout exercises can get a little repetitive. We’ve all done the usual moves like squats, push-ups, planks, lunges, glue bridges and back extensions with no equipment for quite a few months now and things can start to get down right uninspiring. 

The truth is,  options are limited for the beginner to intermediate level person because there are mobility and strength demands that may not be in the cards, yet. 
 
In this post series, I’m going to show you exactly how to best begin improving your strength in all of the above movements to spice up your workouts. Today, we are starting with the plank, push-up, and squat. 
 
Let's dive in. 
 
Tips for the Plank
The core is the transfer station for the body. All that power in your legs and arms has to be supported somewhere and strengthening your core is the quickest way to improve strength everywhere else. 
 
In the video below I will show you: 
  • terrible plank technique to avoid
  • wonderful plank technique to focus on
  • two ways to make your plank stronger from the elbows as well as the hands 

Don’t have 5 mins to watch the video? Here’s what we covered. 
The basics: 
  • Use a mirror to check your form. 
  • Keep your elbows and hands under your shoulder. 
  • Don’t let your butt sag or hike up.
Spicing it up: 
  1. Make the plank longer by moving your elbows or hands forward. 
  2. Make the plank unstable by removing a hand. Remember to keep your hips level!
 
Tips for the Push up
This is one move that just never gets easier but you can instantly optimize your technique to at least be doing them correctly:) 
 
In the video below I will show you: 
  • embarrassing push-up technique
  • boss level form
  • two ways to make the push up harding using tempo and instability

Don’t have 5 mins to watch the video? Here’s what we covered. 
The basics: 
  • Use a mirror to check your form
  • Keep your hands turned slightly out
  • Keep hands under your shoulders
  • Keep your head back
  • Remember, only your chest is allowed to touch the floor at the bottom position Not your tummy:) 
 
Spicing it up: 
  1. Make the pushup harder by slowing the tempo. I like the 3111 tempo. You don’t even have to go all the way down to take advantage of this trick. 
  2. Add instability by lifting one leg. 
 
Tips for the Squat
Doing more reps isn’t just boring, if you have challenges in other areas it may do more harm than good. I’m sharing my two favourite solutions. 
 
In the video below I will show you: 
  • painful squat technique to watch out for
  • masterful squat technique to do every time for faster results
  • two ways to make the squat harder with tempo and tension

Don’t have 5 mins to watch the video? Here’s what we covered. 
The basics: 
  • Use a mirror to check your form. 
  • Keep the centre of your knee caps over your second toe. 
  • Keep your heels heavier than your toes as you move. 
Spicing it up: 
  1. Make the squat harder by slowing the tempo. I like the 3111 tempo. 
  2. Add tension with the prisoner squat variation:) 

Which one will you try first? DM me @kevinmaynardfitness 

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