Search Results for: exercise
Suspension Trainer Exercises
Battling Ropes Exercises
Mobility Exercises – Foam Roller
How to Do a Pull Up: 5 Exercises to Boost Your Pulling Power!
In this video, How To Do a Pull Up: 5 Exercises to Boost Your Pulling Power!, we will show you a few drills and exercises that we use to help our clients develop the foundational strength thats needed to perform a good strict pull up.
If you are still having issues with your pull-ups, please contact one of our coaches for your improvement. We have helped 100’s of men and women in the Orange County, CA area perform pull-ups, as well as many other feats that they never thought was possible, and we would love to help you achieve victory as well.
We truly hope this helps you improve your pull ups, and look forward to hearing about your success in the gym.
If you are in Orange County, we would love to have you swing by for a free trial at The Orange County Fitness Playground!
Innovative Results fitness gym is located on the other side of John Wayne Airport, and is a hub for fitness enthusiast, fitness experts, top-notch coaches, and the Onnit Academy training.
If you liked this video of How to do a Pull Up, check out our youtube.com channel for many more here: https://www.youtube.com/user/InnovativeResults
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Here Are Your 5 Fun and Effective Exercises
You likely get tired of doing the same old exercises all the time… we did too!
That’s why we do things a little different at Innovative Results.
After 16 years of working in gyms and health clubs, we decided to offer people something more.
- NEW Exercises to Challenge Your Body.
- Mobility, Strength and Cardio in One, Safe Workout Program
- A Supportive, Friendly Environment that makes working out FUN again!
Check out these 5 fun exercises, and let us know what you think:
1. Battle Rope Sidewinders
Sidewinder are an incredible exercise that challenges the entire body, especially the torso, CORE and hips!
2. Crawling Drills
Don’t let the simplicity fool ya! Crawling drills are a foundational movement pattern that build amazing amounts of strength throughout the arms, shoulders, core, hips and legs.
3. Farmer Carries
Farmer carries are a simple, but effective way to build grip strength, as well as, challenging your posture, shoulders, back, core, hips and legs.
4. Sandbag Rotational Lunge
Lunges are great, but rotational lunges are even better! These variation hit your core and hips like no other exercise we’ve ever used.
5. Sandbag Cross Body Pulls
Pull ups and rows are great, but this sandbag drill challenges your shoulders, core and back in completely new ways. You’ve got to feel it to be believe it!
BONUS: Unexpected FREE Gift for YOU!
We’d like to offer you a FREE Trial at our facility – The Orange County Fitness Playground.
Voted #1 personal trainers and #1 gym in Orange County, we would love to help you get in shape this year!!
Simply fill out the information below and we will contact you shortly.
Building a Better Buttocks: 11+ Exercises for the Glutes
Often misunderstood and neglected, the glutes are one of the most important muscles in our body.
The majority of us are sedentary, spending our days in a chair and have lost proper function in our glute muscles. When these muscles are not functioning properly, our bodies are forced to compensate during movement and activity. This can lead to knee pain, back pain, weakness and more. In order to get them working again, we must isolate the muscle group, get it firing and then slowly reintroduce more complex movement patterns.
In the video below, we have laid out, 13 exercises to get that booty firing.
The exercises go from beginner to advanced, so progress slowly and try each movement carefully.
If you are unsure about a particular movement, then simply avoid that movement until you have someone guide you through the proper technique.
Here is a list of the exercises shown above.
- Fire Hydrant
- Fire Hydrant – Straight Leg
- Dog Pointers
- Clam Shells
- Banded Glute Bridges
- Banded Lateral Step
- Banded Fwd/Bck Walks
- Single Leg Hip Extension
- Barbell Hip Extension
- Standing Hip Extension
- KB Deadlift
- KB Swing
- Rotational Sandbag Lunge
Hopefully you found these exercises interesting and beneficial. Used properly, they can restore proper function in your hips and glutes, reduce common aches and pains and transform your body.
Give them a try and let us know how it goes! (Leave a comment)
Innovative Results was voted #1 Orange County Personal Trainers, and continues to provide the most fun, effective workout plans for all of their members. If you are interested in checking out their new gym, fill out the form below and set up your free trial today!
Forget Crunches – Here Are The 7 Best Core Exercises, Guaranteed to Challenge Your Core in New Ways
Core Exercises and Core training has been a popular topic for years.
Trends have had us doing thousands of crunches, balancing on balls, shocking ourselves and a myriad of television gimmicks.
The truth is that our trunk, core, abdominal wall or whatever you want to call it, ties our upper and lower body together.
It stabilizes, supports, transfers energy and helps us move efficiently.
While the rest of the world is still obsessed with sit ups, crunches and planks, we understand that there are a lot of other ways to challenge and train our core.
7 Best Core Exercises
Carrying a heavy sandbag in your arms forces you to stand tall and resist collapsing forward. This is a simple, yet effective way to improve strength throughout the arms, back, abdominal wall, and hips.
2. Single Arm XT Row
Using the Jungle Gym XT, we simply lean back, resist rotation and pull our thumb to our armpit. Similar to other rows, but the anti-rotation aspect really challenges the core.
3. Single Kettlebell Rack Carry
Having the kettlebell on one side adds another level of difficulty. Stand tall and do not allow the body to shift, tilt or compensate with the asymmetrical load. Your sides will be working on this one.
4. Chain Pull
Starting in a push up position, with a chain looped around a bucket, we simply reach out and pull the chain towards us. Avoid a lot of movement with the hips/legs and this will challenge the core like no other.
5. Barrel Push/Pull
Two heavy barrels are side by side. Assume a good athletic position in front of the barrels, place one hand on each barrel lid, and then push one and pull the other. This one is a killer!
6. Chain Sidewinder
Similar to the sidewinder exercise with the heavy ropes, we found that using the chain added a little more resistance and forced us to move as well. This exercise is smooth and incredibly tough.
This lunge variation has a lot going on, but has quickly become one of our favorites. The sandbag is propelled forward by our hips and the core has to support, resist rotation and assist in the movement. Great great great exercises for athletes.
Improving our abdominal wall doesn’t have to be boring and should progressively become more difficult. Our bodies are incredible at adapting and changing to the stimulus we provide.
With a little science and creativity, we are able to safely create workouts to fit anyone’s ability level and goals as you just read with the 7 best core exercises.
If you would like to check out our gym, set up a FREE Trial by filling out the form below.
Innovative Results was voted #1 Gym and Personal Trainers in Orange County, CA
Warming Up Before Exercise – A Simple Way to Speed Recovery, Improve Performance and Avoid Injury.
by Mark Elmasry
OK, time to crush this workout!!!
Warm ups should start general and work towards more specific movements. As every athlete knows they will not perform their best immediately from an elongated resting position. Every exercise enthusiast that thinks they can get away with less than a minute’s worth of stretching and then expects to have the best results from a workout is misinformed
Benefits of Warming Up
- Speeds up recovery
- It improves athletic performance
- Helps prevent injury
To start an exercise or a sport we have to rid the muscles and joints of stiffness and pain. To do so we must inhibit the over active compensator muscles with a brief foam roll and myofascial manipulation session. We have to conquer muscle stiffness to get the proper responses, reactions and contractions out of our muscles. The most effective and best method is to then move through a dynamic stretching component or moving stretches. Going into further detail, we should start with slow moving static isometrics then work our way to dynamic mobility drills into faster moving drills with a larger range of motion. After that we can simply ramp up the warm up output into a few minute jog or bicycle ride or an even more sport specific movement for a an extended period of time at a low intensity. Warming up begins almost vaguely similar for all athletes, except for some specific athletes such as swimmers, who warm up almost entirely in the pool. After a general warm up is complete, then the subject can move on to more sport or task specific movements.
- Whether or not you are an athlete you must treat your exercise like you would treat a machine that needs to get warmed up. At first your “machine” will need to shake off all the cob webs and get circulation to certain areas that have been getting poor circulation since the last work out. When it comes to having that machine perform at a high level you would want that machine to be able to perform at that level for an extended period of time and not only for a short burst followed by a recovery of a few hours or so. When properly activating all the correct muscle groups your body can recover from each movement more rapidly than without a warm up. This quick recovery concept allows us to fire muscle contractions at a higher rate than normal and be able to recharge our energy systems as needed. Our 3 energy systems are long duration, oxygen using aerobic exercise, moderately high intensity (lactic threshold) lasting no more than roughly 2 minutes, and the rare and powerful short burst energy system called our creatine-phosphagen system, or our quick burst of energy lasting anywhere from 7 – 12 seconds.
- Having understood the value of firing up the “machine” correctly and allowing it to do more work than if demanded when it is cold, now we can grasp the concept of performing at a high level for a certain period of time. Let’s take an ice hockey player for example. Each hockey players shift lasts up to 50 seconds unless it is a dire situation and that player needs to stay back for defense in critical playoff game. How can a hockey player play his heart out for 50 seconds and asked to do it again? Well conditioning all energy systems allows him to do so but more importantly conditioning the middle intensity energy system and warming up properly before each period so that his “machine” can stay ready for each 50 second burst. Without doing so that player would move at a slow rate of contraction and have a slow reaction time and would only have the basic aerobic energy system to rely on which a hockey player never stays at during a hard shift. Not warming up properly also puts you at risk for injuries.
- Contracting muscles that are not properly activated and warmed up puts the relative joints and ligaments at risk for a tear or strain or worse a break or rupture. The muscles contract at many different speeds in every exercise or sport and need to be able to be ready for everything and have adequate blood flow to those specific muscles and the surrounding joints. Soccer players have to make multiple random direction changes at high frequencies followed by a burst of speed in a certain direction. Soccer players need to completely mobilize and warm up their toes all the way up to their mid-section for such a variety of movements and footwork or else most people who play soccer jumping into a game cold can severely damage a muscle or a small joint in their feet, ankle, knees, hips, and sometimes even upper body. Forget about soccer for a second and focus on warming up for an upper body exercise day. The person who does not warm up properly and mobilize their shoulders for the upper body day can injure their upper back and neck, and add to a deformity in their shoulders or tight chest that they already neglect.
Warm Up Sample
Warming up properly prepares your entire “machine” for the work you are about to do and for the duration of the workout. Warming up allows you to exercise or play at your best and stay in the game without needing to sit down immediately after starting the match, game, or the session. Finally, warming up prevents us from getting injured and from unnecessary strains and tears in tissues that should have been completely warmed up. Exercise scientists of all sorts will agree that a proper warm up is always necessary and is more important than the workout itself sometimes!
Mark Elmasry is an energetic trainer who will relentlessly do everything he can to help the people he trains get better on multiple levels. Learn more about Mark here.
The Ultimate Ab Workout: 10+ Exercises Using the Power Wheel
When I was told to watch and then do a write up on the power wheel video I put it off because I thought that I already knew what can be done with “the wheel”. Well let me be the one to tell you that there are some great nuggets in this video that most people probably over look.
Here’s a Few Exercises and Tips When Using the Power Wheel
Roll Out
The first way to use it is with the hands. He calls one of his exercises the roll out. You can do that from the wall, 6 inches away from the wall or you can do the 1 yard roll out. Each one gets harder (less stable) the more range of movement you complete with the wheel. Start this by keeping your knees to your head in a straight line with your abs and hamstrings engaged.
To perform the wall roll out place the wheel against the wall, get into the position depicted above and pull the wheel 1 inch out from the wall, then return to the wall. For the 6 inch roll out, start 6 inches from the wall and then roll to the wall and then back to your original position. Same with the yard focusing on core stability the entire time, no body sagging.
Alternating Pause
Another way to add difficulty is to add an alternating pause. Roll six inches forward, hold then straighten one leg then the other. Make sure there is no movement in the hips.
Now we can move to placing the wheel on your feet. The first is the leg curl which is performed while lying on your back. This exercise is great for opening up the hips.
First is just a static hold. Start with your feet in close to your butt. Arms should be in a bent 90° position. Once there drive your triceps into the ground and without moving the wheel bring your hips up by moving your shins forward.
The leg curl is a dynamic movement Leaving your butt on the ground, roll the legs all the way out to straight and then bring them back in.
You can then perorm the same movement raising your butt off the ground anywhere from 1 inch to 6 inches. The higher off the ground, the more difficult to perform. The last leg curl is a higher level dynamic movement, plyo curls are just done at a faster pace.
Push Up Position
Next exercise involves the wheel on your feet while you are in a pushup position. Again stressing the importance of abs and hamstrings tight. There are four basic dynamic moves from this position.
- Knees to Elbows
- Pike
- FWD/BCK Crawl
- Lft/Rt Crawl
First is the knees to elbows exercise which can be performed either by moving straight in or going knee to opposite elbow. The second is the pike up, driving hips up bringing the wheel in close to your hands. Third is crawling forward and backwards. Lastly the forth is crawling left and right going in a circle keeping the wheel in the same place.
* These should only be performed once you are confident with the basic exercises.
The pushup plank rocker is like the name suggests performed in the pushup position. Keep your hands in place with your legs straight, make the wheel move forward and back about 6 inches.
Hand hops make this exercise much more intense. Like a plyo pushup or a bobcat for those of you familiar with Innovative Results terminology. Again moving forward or backwards and side to side. Can also perform the inch worm going from plank to pike position moving hands and feet just one at a time.
Push Up, Knees in/Pike – Adding a pushup to your knees to elbows or pike up exercise makes these exercises significantly harder as well.
Some very advanced moves that are great for wrestlers fighters and football players are the headstands with the wheel, and the somersault as well. Headstands start in the plank position then while bringing the top of your head to the ground swing your legs up in a line perpendicular to the ground. For the somersault start in a plank position flip over and do leg curls the roll back and perform pushups, very tough.
Have fun but maintain alignment.
Remember to make it the best day of your life.
Jeff Deritter is committed to helping thousands of people change their lives. He has a competitive background in basketball and helps young athletes build a strong foundation that elevates their game! Learn more about Jeff and the rest of our ‘Award Winning’ personal trainers here.
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