Category: NASM

Virtual Fitness: How To Do A Squat-to-Plank Push-Up Jump

April 19, 2022

Squat-To-Plank Push-Up Jump Is A Good Way To Warm Up

Strengthens arms, core, abs, heart
INSTRUCTIONS: 1. Squat down. 2. Jump back into a plank. 3. Perform one standard push-up. 4. Bend knees toward chest and jump forward into a squat. 5. Jump upward with arms in the air. 6. Return to squat and repeat exercise.
MODIFICATIONS: Perform the exercise in this sequence: 1. Squat 2. Jump back to Plank 3. Jump forward to Squat. 4. Repeat exercise. The modification eliminates the push-up and the jump up.
CORRECT FORM: Avoid sagging in the Plank position. Maintain level, strong shoulders without lifting them up toward your ears. Keep neck and back straight and avoid looking up. If you can’t do the exercise in correct form, switch to the modification.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Kettlebell Goblet Squat

April 7, 2022
THE KETTLEBELL GOBLET SQUAT STRENGTHENS QUADRICEPS, GROIN, GLUTES
INSTRUCTIONS: This exercise is a deep squat in which you’ll bend your knees, and move downward as far as possible. Exercise Dont’s: rounding your back, looking up, or arching your neck.
The Goblet Squat is suitable for home, outdoor or gym workouts.
MODIFICATION: Practise without weight, or hold a very light dumbbell around 2-3 pounds, instead of a kettlebell. Kettlebells start at 5 lbs. If the exercise is too difficult, squat halfway down or less. Before attempting The Goblet Squat, gain experience with the Basic Squat Technique.

BASIC SQUAT TECHNIQUE

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider