Catching up on a workout in a New York minute. When it comes to fitness, we don’t recommend “shortcuts” – instead, we’re in the game to work smarter, and not harder. Looking to sculpt your body efficiently? Trust in weight training, and turn down the long form cardio for a second.
Which moves get you the most bang for your buck? In other words, what can we do that’s going to target the full body, and sculpt the areas we wan’t to see improvement on all at once? We posed the question to two of NYC’s top fitness professionals; Albert Matheny, co-founder of SoHo Strength Lab and advisor to Promix Nutrition and Rebecca Kennedy, founder of A.C.C.E.S.S. and creator of SOLID.
These fit BFF’s rounded up 5 of their favorite moves to introduce you to weight training and full body work. Lets get it!
1. Reverse Lunge to Single Leg Deadlift
Start standing with weights in hands, keeping the core tight. Step back with right foot lowering into lunge and back to standing, lift right leg up back while hinging at the hips and bending the left leg. Be sure to maintain a flat back! Lower leg to starting position. Perform 10 reps.
*To modify, keep the foot on floor for the deadlift. Progress by keeping foot off floor in between the lunge and single leg deadlift.
2. Dumbbell Renegade Row
Start in a push-up position with a pair of dumbbells. Feet shoulder width apart and shoulders directly over your hands. Brace your abs, glutes, and drive your toes and dumbbells into the floor to create stability and a neutral spine. Alternate a dumbbell row by rowing one dumbbell to your hip without changing the position of your body (especially your hips). Perform 10 reps.
*Modify by performing the same movement kneeling or with lighter or no weights. Progress by increasing weight, tempo, or reps.
3. Glute Bridge + Neutral Grip Dumbbell Chest Press
Start by lying on your back with feet flat on the floor, hip width apart, toes pointed straight. Hold a pair of dumbbells at a 90 degree angle parallel to your body (neutral grip). Brace your abs and glutes as you drive your feet into the floor to bring your hips up to a height that creates a straight line from knees to your chest. As you raise your hips, press the dumbbells straight up using your chest, triceps and shoulders. Keep your shoulders flat on the floor (do not allow your shoulders to raise toward your ears). Your elbows should reach full extension at the same time your hips reach their neutral raised position. Lower your hips and elbows to the floor under control with your hips, low back and elbows all reaching the floor at the same time. Perform 10 reps.
*To modify, seperate the hip bridge and chest press into two separate movements. Progress by increasing weight, tempo, or reps.
4. Dumbbell Curl to Thruster
Start standing with your feet in your squat position (feet shoulder width apart with toes 5-10 degrees externally rotated). Holding dumbbells to your side, curl towards your shoulders. When the dumbbells reach a position directly above your elbow squat down without moving the dumbbells. As you stand up out of your squat, press the dumbbell above and in-line with your shoulders, timing the movement so you are at fully standing when the dumbbells are fully extended above your shoulders. Lower the dumbbells down to above your shoulder and then reverse the curl so your return to your start position with dumbbells at your side. Perform 10 reps. Modify by reducing the weight used or depth of your squat. Progress by increasing weight, tempo, or reps.
*Lighter weights with better control is better than heavier weights without control, reps only count if they are with good form!
5. Suitcase Deadlift Row to Double Tricep Kickback
Start with feet hip distance apart, dumbbells on the outside of your thighs. Lower into a flatback (90 degrees or lower) by hinging at the hips. Focus on getting your chest towards your thighs, engaging your core, and squeezing your glutes and hamstrings. Using your back, pull weights up to your ribs and extend arms straight back behind you twice performing a “kickback” with the triceps. Lower arm back down towards legs, drive hips forward back up to standing position. Perform 10 reps.
*Modify by decreasing weight and/or decreasing angle of your deadlift. Progress by increasing weight, tempo, or reps.
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