Zach-Fitness

Mountain Climbers is a great exercise that incorporates many different body parts. During this movement, you are really using the legs, front part of your hips and your abs(especially the lower portion). Remember, keep that core tight and back straight as you drive those knees forward. This is great for athletes who want to gain more explosiveness. It is also great for anyone to add to their routine if they need a new core exercise.

I love Bootcamp style workouts because they can be done anywhere with no equipment. This one is a Tabata workout. I like doing 3-4 clusters(groups) of 3 different exercises in each. Try doing 30-40 seconds on each exercise with just 20 seconds of rest before the next exercise. Go through each exercise 3 times. This is amazing for: burning fat, building strength and endurance, and just incorporating functional movements in your routine. In the video I give you a sample of what one of your cluster

Do you need an exercise that will help improve posture, strengthen your core and increase hip strength? Let me tell you about one of my favorite core exercises, flutter kicks. You can really feel your abs, lower back and hip flexors all engaging during this movement. And don't worry, if you have trouble getting down on the floor, then try it in bed(if the mattress is firm) or slightly leaning back in a chair while holding on to the sides.

There are many ways someone can get shin splints. This video covers the reasons why you are most likely having these issues. Try this proper warm up and these tips before your next run or walk.

Interval Training is really important for everyone to incorporate in their workout routine. Whether you are trying to: lose weight, gain more endurance, get faster or even make your heart stronger, interval training helps all of that and more. Check out this video to see some ways you can even be doing this at home right now.

An easy and beneficial movement to help keep those hips healthy and to help prevent muscle imbalances. Do you have knee pain and feel like you can’t find where the issue is coming from? This basic movement may be your solution like it was for me.

Stay back on the heels, back straight and get parallel.  Tips on how to save the knees are in the video! 

Muscles working: quads(primary), glutes and hamstrings(secondary)

Tips for a proper pushup: Full range of motion, back straight, elbows in. 

Muscles working: chest(primary), triceps and shoulders(secondary)

Proper knee push up form. Remember to practice these until you can do 15-20 with good form, then move up to a regular push up. Lean the body into the movement! 

Muscles working: chest(primary), triceps and shoulders(secondary)

Proper plank form-remember back should be nice and straight(no slouching or butt in the air) and keep that tension on the core! 

Muscles working: full body but mostly core