Here are the first 2 of many more Exercise of the Day videos that I recently shot for Men’s Health to come- enjoy!
1.) Seated Core Stabilization- Teach your core to fight rotation with this smoking ab exercise:
For more of a strength emphasis, perform this exercise for 30 seconds at a time with a heavier load.
For more of an endurance emphasis, perform this exercise for 60 seconds at a time with a lighter load.
Combine this anti-rotation exercise with an anti-extension exercise like a front plank, push-up or TRX/Slideboard/Barbell/Ab Wheel/Stability Ball rollout variation for a well-balanced core stability workout that will bulletproof your back and build a tighter tummy!
2.) Dumbbell Stepover- Blast your lower body with this combination movement:
Since it takes about 5-6 seconds to perform 1 full rep of this combination exercise, I suggest performing this exercise for 60-120 seconds at a time for best results.
Add this movement to the lower body category of your main workout routine or try this done-for-you “4-Minute Leaner Legs Workout” using the outlined time under tension (TUT) and density progression below with your bodyweight first before adding any external load:
Level I- Beginner: 60 seconds of work per side with 60 seconds of rest between sides
Level II- Intermediate: 90 seconds of work per side with 30 seconds of rest between sides
Level III- Advanced: 120 seconds of work per side with 0 seconds of rest between sides
Yep, that’s right – in Level III that’s 4 full minutes of continuous work on those legs which requires a freakish amount of mental toughness and endurance- up for it?!
Crank it!
BJ
PS- I’d love to hear your thoughts about these 2 cool exercises over at our WM Facebook Fan page:
