We have found that the hip hinge is one of the hardest movements for a client to perform. Having control of your pelvis has proven to be extremely important while working out or even sitting on your bum!
If you don’t know what a hinging motion is, let’s break it down just a bit.
This movement starts with a slight bend of the knees while maintaining a small arch in the lower back and then executing a bend at the waist. Keeping a straight spine throughout this movement is very important. Yes, you are going to get a huge hamstring stretch!
When we mention pelvic control we are referring to that little arch you create in the lower back, resulting in an anterior (forward) tilt of the pelvis. You can practice this motion even when you are seated to prevent your lower back from rounding.
You can see how this is important during exercise, right? Lets go through the cues of the straight leg dead lift (SLDL) exercise (also known as an RDL (Romanian dead lift) and progress it to the single leg version.
When it comes to fitness, we all get stuck in a workout groove, which isn’t necessarily bad. A groove could be something like, “I work on legs on Monday and chest and back on Tuesday or I do push movements on certain days and pull movements on others” Whatever your groove is, how do you know it is the best for you? The answer is RESULTS! Whether you workout for stress relief, for lower cholesterol, or to just get in shape, there needs to be an end goal to your fitness plan. Otherwise, why do it?
We wanted to offer some insight on how circuit training can be your exercise groove. When putting together a circuit training style fitness plan, one has an infinite number of exercises that can be set together sequentially and performed for a various number of repetitions. This type of training style allows for a wide array of exercises to be performed together and creates engagement and interest, which is VERY important in exercise program retention.
We are going to put some of the guessing aside and create a simple, yet effective total body circuit training routine. We use a mix of explosive, strength, and endurance exercises in order to burn the maximum amount of calories. These exercises are safe and effective, and don’t worry, there will be modifications for most exercises. For most looking for an exercise program out there, the goal is usually weight loss. With that said, these circuit training programs ALONE will not achieve that goal. Diet plays a HUGE role in shedding those unwanted pounds, but that’s another topic for another time.
Exercises Worth Doing
As we mentioned before, there are many ways to lose weight in an exercise routine. In the list below, we go over the different benefits that come with the attached circuit training program.
Waiter’s Carry, High Side Plank Twist Reach, and Bear Crawl all strengthen abdomen, gluteals, and lower back. These muscles are some of the largest in our body and will elevate the heart rate and increase our metabolic burn rate. Strengthening these muscles will also support your spine and pelvis as an added bonus.
Forward Squat Jump/Reverse Squat Jump and Jump Lunge are explosive exercises that will maintain muscular tone and durability.
We added some endurance to increase the intensity of the workout. Quick Jump to Burpee and Mountain Climbers will make you sweat, losing some water weight and increasing the heart rate even further.
Aside from losing weight, this circuit style will maintain engagement with its variety of exercises. Watch the video below and try this circuit out yourself!
3 Times Through
Waiter’s Carry 10-12 Steps Each Way
Forward Squat Jump/Reverse Squat Jump 10-12 Jumps Each Way (20-24 Jumps)
I am fascinated by body movement. How specific fibers move your bones to create angles. Even when we are just standing or sleeping our bodies are moving. It becomes complex to think about every movement inside our body. Therefore, my concentration is in muscle direction. Mostly everyday I will analyze a stranger’s posture, while they are walking down the sidewalk, sitting in a coffee shop, or waiting for the bus. I think to myself “This person can use ____”, but I never tell them. It might be a little weird. So, here I am telling everyone else, maybe it will catch on.