Push up with trunk rotation

I love push ups. And I love fun ways to train the core. In this video I am performing a push up with a trunk rotation. I set up two cones that are positioned slightly under my knee level. I positioned them in a spot where I would have to make an effort and reach them with my feet. The further the cones are placed, the more demanding the movement will be. You can play around with where you place the cones. You can place them literally through out different angles. I then move on to a single leg/single arm version which taxes the core more and the stability of that leg (the hip) and arm (shoulder).

You can incorporate this movement in your circuit. For example you can add them as a finisher to a chest routine. You can go for reps or for time, you can tweak the tempo. You can perform them fast or slow. Here's an example of some finishers with this movement.

For time: 

• Push up w/trunk rotation, 20-30 secs/side
• Single arm dumbbell press, 20-30 secs/side [repeat 3x] 

For reps: 

• Push up w/trunk rotation, 5-10 reps/side
• medball chest pass against wall, 15 reps (performed explosively) [repeat 3x] 

Advanced version: 

• Push up w/trunk rotation, 10 reps/side
• Plyo push ups, 15 seconds [repeat 3x]

I want to give credit to my fitness manager at Equinox, Marios Hortis for showing me this. He saw me playing around with some trunk rotation movements and he suggested this one and I immediately loved it. This movement is similar to some movements in capoeira, breakdancing and brazilian jiu jitsu.

Outside the box movements with ViPR and dumbbells

I put two movements together in this video. One movement consist of using a ViPR and the other is a total body movement using dumbbells. The ViPR movement is performing a basic squat holding the ViPR in a cylinder hold and extending my arms around 45 degrees. Holding the ViPR this way while squatting places great demand throughout your trunk. Your arms should be totally extended for full benefit of the movement. 

The next movement I did was with dumbbells. This movement not only gets your heart rate up, it also hits many muscle groups and thus expending more calories. This movement is heavily reliable on your proprioception. For the first couple of times you might wonder if you would actually miss the bench on the way down. And it's a very fun way to sneak in a sit up. =)

Warm Up: Upper Back

This movement activates the musculature of the upper back including the posterior delts, lats, rhomboids, traps, infraspinatus and teres minor.

I am using a 1/2" inch band from Perform Better. They are durable and affordable. Get them here if you need them; http://bit.ly/xgaUix.

Training Tenor Michael Fabiano

I had the pleasure to train Michael while he was touring here in Miami for his Rigoletto performances (which I attended and was beyond impressed). I can write about what we did together but Michael did a great job describing that in his blog post, "Do I, don’t I…A fitness and health essay for singers, part one".

I have been very blessed to have very good clients. And what I mean by good clients is that they are hard workers. They give me 100% and sometimes even more. Michael literally demanding me to push him harder, and that's great. That's communication, I need to know if I can push my client harder. The point is not to make the client vomit, that's just stupid. But to deliver a safe and smart workout.

Michael is in Europe performing right now and boy I can't wait till he gets back so we can accomplish new goals. Click here to read his article on fitness. 

Playing with some animal movements

Want to burn calories? Want to use your ENTIRE core through a series of movements on the ground using your own body? And want to have fun while doing it? Well then..

This is why I do these movements. If crunches don't get your sore, these movements sure will. Need Cardio? These movements jack your heart rate up. Don't need equipment, just a lot of space. =)

"When we exercise, particularly if the exercise requires complex motor movement, we're also exercising the areas of the brain involved in the full suite of cognitive functions. We're causing the brain to fire signals along the same network of cells, which solidifies their connections."

- Spark: The Revolutionary New Science of Exercise and the Brain
By John J. Ratey, Eric Hagerman

 Thanks to Chris Newton from Newton's Law of Fitness for teaching me these movements.