|Home > Expert Blogs > Functional Fitness|
AboutMike Donavanik is a Beverly Hills-based personal trainer certified by the National Academy of Sports Medicine. He also holds certifications from the NCCPT and an advanced certification from the NASM as a Performance Enhancement Specialist.He is known for his expertise in functional training and is regularly featured in national media.
» Meet Mike Donavanik
» Save Author as Favorite
» See all Mike D.'s Posts
Recent Posts» The Little Red Dress Workout
» Get Leaner, Stronger, Faster: The FIVR Method
» Women & Weights: The 5 Biggest Myths
Archive» November 2012
» October 2012
» September 2012
» August 2012
» July 2012
» June 2012
Build the body you want with just three simple exercises - three exercises made even tougher with just minor adjustments.
Anyone who has embarked on a fitness program has undoubtedly asked herself, "What exercises should I be doing?"
The answer is not so simple. But there are three exercises that no workout routine should be without - push-ups, squats and crunches.
A regimen consisting of all three works virtually every major muscle group. Better yet, each can easily be modified in order to make the exercise more difficult.
And one of the biggest perks - especially in today's economy - is they can all can be done with very little, or no, gym equipment.
Why we love them: Squats are a total body workout, they can be done anywhere and they increase overall strength. Plus, they firm up your bottom and who doesn't want that?
Pointers: Squat down as low as you can while maintaining proper form. Keep your knees in line with your ankles - make sure they do not buckle in or out - and keep your knees from passing your toes when descending.
Back (Traditional) Squats: Rest the barbell behind you - on your C7 vertebrae - to focus on your glutes.
Front Squats: Place the barbell across your anterior deltoids to focus more on your quadriceps.
Sumo Squats: Take a wider stance and point your feet outwards to build up your inner thighs.
Jump Squats: By adding a jump to your squat, you can makes the exercise more explosive than a standard squat, which takes advantage of neuromuscular reflexes and leads to overall gains in power and strength.
Single Leg Squats: You can improve balance, coordination and overall leg strength with single leg squats. They also help with muscle imbalances (where one leg is weaker than the other). Lift one leg slightly off the ground and extend it in front of you. With your planted leg, descend into a squat - trying to keep the same form and proper mechanics of a regular squat. Go as low as you are able to without losing balance or form.
Why we love them: Besides developing a nice set of pecs, push-ups work every muscle in the upper body and - just like the squat - ... Continue
Hot Topicsdiet, weight loss, fitness, motivation, abs, restaurants, health, calories, stress, challenge, gyms, support, goals, points, exercise, metabolism, food, recipe
Most Popular Searches
Most Popular Blogs» Longer, Leaner Thighs: 5 Best Exercises
» We Announce The Challenge WINNER!
» Best Vitamins Dieters Not Getting
» The Dangerous Escape Food Provides
» Janel Hits The Farmers Market
Highest Rated Blogs» Chocolate Peanut Butter Cup and Banana Pancakes
» I Like My Smoothies…Green!
» For the Love of Peanut Butter
» Too Busy for "Me" Time
» Thin Not a Synonym for Fit