Bodyweight exercises – Page 16 – Performance Fitness

Snow Day Housebound Workout – 3/3/14 Edition

Elise is so sad that she didn’t get to teach today because of our snow cancellations, so she designed this Snow Day workout for you. Enjoy! This butt-kickin’ workout requires no equipment. Just you. Beautiful, butt-kickin’ you. When you are done this workout, the snow will have melted and a hula skirt will sprout from…

1/22/14 Snow Day Workout

Warm-up 10 Spiders 10 Pumps Workout – 3 to 5 rounds of the following: 10 Inverted Rows with a bed sheet 10 Decline Push-ups (or other challenging variation for you) :30 Hollow Hold 10 Tricep Dips Post rounds and time to comments.

Moving Heavy Stuff – The Bodyweight Edition

In a previous post about strength training I whittled down the basic human movements to 7: Squat Lunge Push Pull Bend Twist Gait Then there were the FIVE basic compound exercises: Squat Pull-up Push-up Deadlift Carries Some of the Basic Five have weighted variations: Front or back squat Rows Bench press Conventional Deadlifts Weighted carries…

Revisiting the squat

Below is a bit of an edit (with pictures added!) of a post that I wrote two years ago. Since the original posting I’ve developed much more love for the squat. I have a love/hate relationship with squats. I struggled with squats during a good part of my fitness career. The Hate Anatomy (short torso,…

Return to the Globo Gym

Friday was all about the orange. Saturday was bathed in green…and purple. YouFit Health Clubs, is what CrossFitters call a “globo gym” – it’s basically a derogatory term for a large health club. I’ve never been to a Planet Fitness, but I think YouFit is basically modeled after them – large gym, LOTS of weight…

Summer Vacation 2013 – workouts 1 and 2

Technically I’m on vacation this week. I say technically because between the toddler wrangling and well, the office work, it hasn’t felt like much of a vacation yet. I did get to spend a few days in Ocean City, NJ at the lovely rental condo of the parents of admin assistant/boot camper/friend, Marti Keegan. A…

Best ways to move heavy sh*t

Pssst. I have a secret. Remember my last post about why it’s so important to strength train? Well hear this: getting strong is simpler than you might think. Notice I said simpler—not easier. That’s because gaining strength and lean muscle—especially for women who are not blessed (or cursed?) with higher levels of testosterone—is hard work…

Why You Need to Move Heavy Sh*t

There is a ton of information out there touting the benefits of strength training, but instead of sending you on a cyber-scavenger hunt or having you wade through someone else’s philosophy, I’m going to share my top 10 reasons you need to move heavy sh*t, including but not limited to your very own body weight—…

The Squat

My clients and boot campers probably think that I’m obsessed with squats. We do them in some form at every workout. I have a love/hate relationship with squats and because of the hate I must torture my clients with them. The Hate Anatomy, flexibility and years of faulty technique doomed my squat and started the…

Losing it

The heat is on. Only 9 days until Christmas. Your calendar is filled with appointments – holiday parties, end of the year meetings, shopping dates. Surely, there’s no way to fit in a workout during all this madness. Why not just wait until the new year. What are the results if you stop training all…