All of the exercises have what is called a progression or a regression, meaning there is a way to make the exercise easier, or there is a way to make the exercise harder. Your approach towards weight loss can be better supported by completing exercises in what is called a circuit. This allows for your heart rate to remain elevated for a longer period of time, which allows for more calories to be burned.
1. Deadlift Variations-Complex Movement Pattern
- Always focus on your form first. Work on your hip hinge and then then progress yourself up in weight. I recommend starting at 3 sets of 10 repetitions at a weight that is comfortable for you.
Easier: KB Deadlift
Harder: BB Deadlift
2. Squat Variations
Good form is feet slightly outside of shoulder width apart, toes running slightly out. Hips move back first while the chest stays up. Go down to paralel with the floor, and come back in to full extension.
-Bodyweight Squat Jumps
-Dumbbell Squat Jumps
3. Squat to a Shoulder Press
-Start light, work on keeping your hips back as well as locking out in to full extension at the top.
I recommend starting with 3 sets of 8 to 10 repetitions
4. Battle Ropes
-Start light with how quick you move the ropes, as you become comfortable, increase the intensity of how quick you move them. Start with doing about 10 seconds on and resting anywhere from 10-30 seconds and then another set.
5. Backward/Forward Sled Pulls
For more cardio based, keep the weight on the sled lighter, while going for an increased period of time. For beginners, keep your rest time high and amount of time working lower. As you develop more cardiovascular endurance, increase your time of work.
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