Misc Archives - Jump Lift Spirit

Category Archives for Misc

Burn Fat In 20 Minutes Or Less

Long time no speak guys, so let me get straight to the point.. can you burn fat in 20 minutes or less?

Yes, yes, you can.

It’s all about efficiency. Spending time on running on the treadmill for hours is boring and potentially damaging to your body – hips, knees, shin splints, saggy muscles due to muscle loss.

Complexes are an extremely efficient way to train, will give you a metabolic hit, and will give you that hard, toned look you want, like a fighter’s body.

I made a whole video about it, check out how to burn fat in 20 minutes or less.

Please message me if any questions

Mustafa

1 Lyric Square, Hammersmith,

W6 0NB

Male body insecurities

I can say with 94% certainty that pretty much every guy who has ever stepped in a gym has felt inferior at some point (probably apart from The Rock & Charles Martin).

At one time or another, I and every other guy have thought they were:

  • Not strong enough
  • Not lean enough
  • Not fit enough
  • Not skilled enough
  • Not muscular enough

You might strongly identify with one, some or all of the above. Sometimes the culture of the gym you go to can influence which one hits you the most.

I have a client who is scared to be seen with me and asks not to go to certain areas of the gym or at certain times because his ‘mates’ will judge him.

While feelings of inadequacy can be normal, they are even worse in the age of social media.

Social media (especially Instagram) has and will continue to destroy the minds of generations to come. It is without a doubt a huge contributing factor to the body image anxiety experienced by many men today.

If I felt I could sustain a business without it, I’d be off it in a flash.

‘Fitness influencers’ and muscle models are set up as idols, paragons of perfection, that we, the proletariat are supposed to aspire to.

These idols are false Gods.

Their power is sustained by photoshop and anabolic steroids (you would never know it though).

Here’s an open secret.. 90% of your favourite male fitness personalities are on steroids.

Hell, I’d say 80% of the biggest and most in-shape guys at your gym are using steroids (again, you would never know).

No matter how many protein shakes and programmes you buy from them, you will never look like them.

NEVER!

Just accept it.

While their feeds are chock-full of posts mentioning their protein supplement, pre-workout, and beast-mode workouts, they will never mention the steroid cycle they used to actually get their results.

These unrealistic (and often unattainable) ideals can cause men to go down the dark route of steroids and it’s numerous, well documented side-effects… including infertility, man boobs and small balls!

(It’s ironic that in the quest to become a superman, you can literally lose your balls.)

I myself have considered going down the steroid route, but always get dissuaded by the long list of dangerous and dramatic side effects.. (I prefer not to have man-boobs if I’m honest).

One way to address this anxiety is to go on a social media ‘detox’.

Unfollow the muscle models.

Unfollow the ‘beast-mode, what’s your excuse?!’ bodybuilding pages.

Get rid of the unrealistic expectations.

Realise that your body will probably never look like a Hollywood actor’s.

They get paid millions of pounds to train and look good. You work in an office in Hammersmith.

Get in the gym. Learn how to train, eat properly and do things the right way.

Keep doing it until you start to see results.

Getting in the gym and actually training might not stop you from having insecurities, but they’ll fade into a background buzz rather than a major anxiety issue.

Using the insecurity as fuel is a healthy way to get rid of it. Instead of mentally masturbating over Simeon Panda’s page, address the weakness.

If you’re not strong enough, lift heavy weights so you can get stronger.

If you’re fat, start intermittent fasting and lifting weights until you’re not fat anymore.

I’ve had numerous clients go from overweight to lean and completely turn around their confidence in every area of life.

jeremy

(Check my instagram for before-and-afters.. yeah, I know, ironic I use Instagram).

If you feel like the above resonates with you, you’re not alone!

Feel free to message me (jumpliftsprint@gmail.com) or DM me on my instagram account (jumpliftsprint).

Mustafa

What to do if you don’t have time to train

Like most people in big cities these days, you are probably busy, distracted and have 1001 things to do.

Work, family, social outings, your side hustle, Netflix… we all have something going on and wish we had more time to fit it all in.

Because of the nature of my job (training clients and taking care of my online coaching business), I’m often left with small pockets in which to actually train and do the thing I encourage other people to do.

It’s easy to make excuses and not use these small pockets to train.

Sometimes I’m so tired from the early starts and late finishes that training is the last thing I want to do.

But the key to progress is always consistency. Acting in spite of thoughts, feelings and emotions.

Something is always better than nothing.

Today I had a 30 minute window in which to train my upper body between clients. Not ideal, but still a decent amount of time in which I could get something done.

I decided to do a short, simple, dense workout. Time-efficient and effective.

I simply picked two big exercises from opposing muscle groups and rotated between them for about 12 minutes (after a thorough warm-up of course).

I chose to pair Viking bar press (6 reps) with seal rows (10 reps). Alternated between the two for time.

You can see the workout below:

When picking these two exercises, stick to somewhat ‘big’ compound movements, not small isolation movements like a bicep curl and a tricep pushdown.

For example, dips paired with a bent over row would be excellent for the upper body. Bicep curls paired with tricep curls would not be the best choice.

If you’re in a time pinch, you need to get the most bang for your buck, and that means working large areas of muscle at one time.

By choosing opposing muscle groups for each exercise, you ensure you don’t overly fatigue a single muscle group, and can work to your maximum in the small time you have.

For example, one ‘push’ movement with a ‘pull’ movement works well.

You also want to make sure you don’t choose a weight too close to your max. If you do, within two or three sets you will be fried. The goal is here to get a lot of volume in (volume drives muscle growth), so reduce the weight slightly so you can do lots of rounds.

For example, if I can do 50 kg overhead press for 3-4 sets of 6 reps, I will drop the weight to 35-40 kg so I can get in as much volume as I can without failing.

Put a timer on and go to work. Don’t feel you have to rush from one exercise to the other, but bear in mind you are working against the clock.

Hit me up on instagram for any questions!

46 Things I’ve Learnt About Training

  1. Sleep is absolutely crucial for making progress
  2. Doing more volume = more muscle (to an extent)
  3. Too much bench press is not great for the shoulders
  4. Training a muscle slightly less but more often = better for beginners
  5. Always do pull ups
  6. You can and should go heavy on split squats & lunge variations (i.e. sets of 5)
  7. Creatine works
  8. Every rep has to mean something
  9. Diet determines results
  10. Farmers Walks should always be a part of your training
  11. Without some type of deadlift you will look like a weed
  12. Consistency trumps everything
  13. Something is always better than nothing
  14. Things do start to change a little at 30, but you can control it
  15. Eating before a session makes you feel so much stronger
  16. Holding a little back in most sessions is a good idea
  17. Holding too much back is not a good idea though
  18. Training with people is more fun than training alone
  19. Full body training is boring as hell
  20. Training can be boring or exciting depending on how much your underlying goal motivates you
  21. The thought of future pain can be your greatest motivator
  22. Balance out horizontal presses with vertical presses
  23. Strength and muscle makes a huge difference in grappling sports
  24. Yes, you can change your appetite (make it smaller or bigger)
  25. Hydration plays a huge role in how you perform in the gym
  26. You can never train too much glutes or upper back
  27. Isolate your abs at least once a week
  28. Effective training is usually boring
  29. Standing exercises usually translate to better fat loss
  30. Form > weight
  31. Nothing beats getting stronger over time
  32. Most people will never do a good press-up
  33. Some people are genetically blessed and you will never replicate their results
  34. Everyone is capable of at least ‘getting in shape’
  35. Wearing a whole Gymshark outfit to the gym = pathetic
  36. A strong grip must always be maintained
  37. Nothing beats old school barbells, dumbbells, and bodyweight
  38. Eating at regular intervals is the key to gaining muscle
  39. Having a coach is huge for results (in-person or online, the key is to get help)
  40. Fat loss starts from the face down
  41. Men who complain and moan during leg sessions are not men
  42. Soreness is good sometimes, but usually it doesn’t mean anything
  43. Antagonist supersets are excellent for saving time (i.e. push-pull)
  44. Being at the right gym will positively affect your training
  45. Wearing a Jump Lift Sprint shirt will increase muscle activation by 8.7%
  46. Most protein bars contain soya protein, too much of which isn’t great for men

Take It Back To Old School

I love everything old school. I still listen to the Nas album ‘I Am’ more than any other album out now. I still watch Coming To America more than any other film that is out now.

Some would say I’m stuck in the past.. but I don’t care. I love the old school.

As much as I am constantly learning new things about fitness, the truth is, there really is nothing new under the sun.

Since the dawn of civilisation, early man has been running, sprinting, climbing, lifting heavy stuff, and generally doing all the things people nowadays don’t.

It’s only in recent history that training has been confined to one hour a day at the local ‘gym’. While our scientific knowledge of training is leaps and bounds ahead of anything we’ve had in the past, we are lazier and more uninspired than ever.

‘Old school’ forms of training, like climbing ropes, running up hills, swinging sledgehammers or lifting odd objects like rocks have been cast by the wayside and deemed not good enough by the fitness industry.

Instead, ‘health club’ memberships and shiny exercise machines have been given priority.

These basic forms of training will give you honest, real world athletic strength and conditioning. The main price you have to pay is sweat.

Doing 3 sets of 8 on the leg press in an air-conditioned gym press is nice and all, but it will never beat the feeling of running up a steep hill in the baking sun, chest heaving and legs filling with acid. That’s real, raw and old school at it’s finest. And it’s what we were made to do.

However, I’m not shitting on barbells, machines, or gyms at all. I just think that we shouldn’t be so quick to write off tried-and-tested methods that have been around for centuries in some cases. By combining the old and new school, we can get the best of both worlds.

This is a clip of a recent sprint session I did.

Here was the fancy set and rep scheme we used. Run up the big hill. Walk down. Repeat until fed up. (Obviously this was after a thorough warm up – see, we still can’t neglect the science part!).

Look at the best fighter in the world during his era, Floyd Mayweather. Here he is chopping wood in preparation for the biggest fight of his life against Manny Pacquaio. Raw, old school, pure hard work. And as always, he came in to the fight in impeccable physical condition.

I’m currently lifting 4 days a week and sprinting on the 5th day. That fifth day is all about having fun and just doing something primal, and I’m loving it. Currently very fit.

Try it out guys, and let me know what your favourite form of old school training is.

Mustafa

Top Three Outdoor Workouts

It’s May 31st and the weather is heating up.

Though I live in England, summer is basically non-existent here. Luckily, we do get a few weeks of sun, so I make sure I utilise it and get to Acton park as often possible.

Aside from the joyful feeling of the beaming sun on your face, being in nature has a whole host of amazing benefits for human beings.

Without getting all airy-fairy, it’s where we are designed to be. Not sitting in an office, inhaling someone’s BO on the tube, or being stuck in traffic jams.

After reading a fascinating book called ‘The Nature Fix’, I became more determined to be in nature a lot more than I previously was.

Just 5 minutes of walking in nature will slow your heart rate, relax your facial muscles, and make you more creative. The more time you spend in nature, the stronger the positive effects.

Some other benefits of being in nature:

  • Lower blood pressure
  • Stronger immune system
  • Less anxiety & depression
  • Happier in general

These are real, measurable effects.

While I feel nature is great, I wouldn't suggest doing this shit.

While I feel nature is great, I wouldn’t suggest doing this shit in public.

While being in nature will improve your life by itself, combining that with exercise enhances the effects even more. If you do it with friends, you’re on to a winning formula.

Growing up, playing football in the summer gave me some of the happiest memories of my life. Catching jokes with friends, playing my favourite sport and being out in the sun – there wasn’t/isn’t much better than that.

I don’t play much football anymore, but when I do link up with my friends to play football in the summer, those good feelings always come flooding back.

Being happy is what this fitness stuff is ultimately about, so why not try to make it as a fun as possible?

I highly recommend getting out in the sun with a friend (or more) and getting some work in when the opportunity is there.

Here are my top three workouts in nature.

1 – Hill Sprints

Hill sprints are one of the most brutally simple and effective forms of exercise you can do.

They will build your quads, hamstrings, glutes and make you lean as a stallion in the process.

I highly recommend them for people who want to look athletic and lean. I promise you, if you do them properly, you will see the fat melt off.

I also recommend them for athletes looking to improve cardio or boost power before a game or competition.

Hill sprints are simple. Run up a hill, walk down, and run up again.

Shorter rest periods = better for getting shredded (as this will release plenty of growth hormone in your body).

Longer rest breaks = more conducive to building explosive strength and power (so probably more of a concern for athletes).

Make sure to warm up THOROUGHLY and always start with low intensity, short distance sprints before trying to get to the longer ones.

Here’s a (very old) video of hill sprints with a couple of friends of mine.

Bonus points if you take your top off and absorb some Vitamin D in the process (Vitamin D levels are a crucial aspect of health).

2 – Circuits

Circuits are another great way to take your workout outside.

When training for a Spartan race a year or so back, a group of us headed to the local park with a kettlebell and sandbag and went to town.

One of the most gruelling workouts I have ever been through was on the top of a mountain in San Diego. All we did was sprint and pick up heavy stones. I slept like a baby that night.

Get creative with your circuits. You really don’t need much equipment at all.

You can mix in sprints, boxing, bodyweight exercises, kettlebells, sandbags, and even tree logs (see below). Circuits are great for building muscular endurance and getting cut up for the summer.

Excellent session with @aidansmith3d @smokeytoerag and @obzboxr93. It's good to get out of the confines of a gym and do unconventional training once in a while. Get uncomfortable. The log carries were horrible because not only was it heavy as hell, but it also dug in to our arms as we were walking. But excellent all round exercise for conditioning, core strength, and just mental toughness in general. We also did some sprints during the session too. Feel much fitter than I did just one month ago. #PersonalTraining #Acton #ShepherdsBush #Chiswick #London #KissGyms #Trainer #Training #Progress #Athleticism #AthleticTraining #Athlete #StrengthAndConditioning #Fitness #Fitspo #Exercise #Coach #Power #Speed #Strength #Sports #StrengthPunishes #SpeedKills #Fitness #LogCarries #Burpees #PullUps

A post shared by Mustafa (@jumpliftsprint) on

Whatever equipment you use, make sure you bring a mentality of hard work.

3 – (BONUS) Beach activities

This is only a bonus because we live in England and beaches are few and far between.

But golden sand, clear blue water, sun and good vibes.. need I say more?

Going for a light swim, run, or even playing volleyball will have you feeling good! Plus you’ll get a nice pump you can walk around with after 😎.

https://www.instagram.com/p/BjaKioxFs6a/

And boom, that’s all for this one. Don’t overthink things, just get outside and do something. I promise you’ll feel good (once you’ve showered).

Please feel free to message me with any questions or comments.

Advice To Skinny Guys

Skinny-nerd

No matter how you sugarcoat it, the reasons we train often boil down to one thing – insecurity. Some of the most driven athletes in the world are also the most insecure.

Me, for example. I am naturally skinny. The skinnier I am, the less confident I feel.

If I stop training and start eating less, I will shrink rapidly. I had a boxing match in 2015 where I cut down to 68 kg, and though it was the right thing for the fight, outside the ring, I felt like a powerless twig.

I’m nowhere near ‘bodybuilder hench’ (nor do I have the desire to be), but I now weigh 77 kg and the feeling of my arms hugging my sleeves is a huge boost to my self-esteem.  The feeling I felt at 68 kg was almost as if I was insignificant.

Below is me at 68 kg, just before my fight:

Me at 77 kg, performing the same movement:

[embedyt] https://www.youtube.com/watch?v=BgsO2Imzfeo[/embedyt]

Fact is, human beings are like primates – how big we are matters when it comes to the way others view us. While you can’t control how tall you are, you can control (to a certain extent) how lean you are. So control it.

A few kilograms can make all the difference in the world. It can make people respect you more, it makes females more likely to look at you, and it makes you a more menacing prospect in a confrontation.

The sad thing is, skinny guys tend to be very stubborn. I was the same way. Following a crappy routine and seeing no results at all. I see it everyday.

Here’s some news.. you are being lied to.

Arnold Schwarzenegger was on roids. That incredibly ripped and wham athlete you follow on Insta is probably on roids. It’s unlikely you’ll look like them by doing their training programme (unless you too do roids). The same is true for many celebrity female weight loss DVDs etc.

Forget the movie stars and celebrities. Just focus on a long-term, sensible plan for getting stronger.

Channel your self-consciousness in a positive way by putting energy into your workouts and nutrition. Take it too far, though, and it becomes a vice. There’s nothing lamer than constant posing, topless selfies, and not being able to enjoy a restaurant because it doesn’t fit your ‘macros’.

My advice to skinny guys is as follows:

  1. Stop thinking you’re smarter than everyone else!
  2. Learn and do the BASICS well. To begin with – goblet squats, press-ups, pull-ups, sled work, inverted rows, kettlebell deadlifts, farmers carries, planks. All that good stuff. Get STRONGER.
  3. Stop doing so much cardio. Why on Earth do you run for 5 miles every day yet complain about being skinny? Fact is, when trying to put on muscle, you’re going to have to sacrifice a little cardio for a while. You can reduce it to 1-2 times a week (short duration, high intensity cardio for the most part).
  4. You need to start eating. Even when you don’t feel hungry. Your stomach will adapt over time as you increase the size of your meals. Don’t bother with supplements such as BCAA or creatine, just eat well (protein powder is ok).
  5. Forget about having perfectly defined abs for a while. If you’re eating how you’re supposed to, you’ll probably accumulate a little bit of fat. As long as it’s minor, keep going. If you’re getting a belly, cut back.
  6. Just start. Do a full body split 3 days a week and be consistent! Don’t analyse or search for the next best thing – the principles never change.

Holla at me if you want help!

Mustafa

 

7 Ways To Get The Most Out Of Personal Training

So after months of deliberation, you finally decide to hire a PT to help whip you in to shape. You’re tired of being overweight, unfit, and not knowing what to do about it. 

You do your due diligence and find someone who seems to know what they’re doing, has a good track record, and who you click with. Now it’s time to get to work. 

Based upon my experiences in two plus years of coaching, here are 7 things that separate successful clients from unsuccessful ones.

1. Train at least 2-3 times a week. Twice is good, three is better. This way you get consistent reinforcement of proper technique, and the sessions are managed appropriately. No dumb exercises or time wasting.

2. Commit to at least three months up front. Change takes time, and if you stop training with a PT after month, you could be losing out on potential results. Get serious and lock it in for at least three months.

3. Establish some concrete goals up front. Together with your PT, come up with a specific, realistic goal. Instead of ‘I want to get fit’, say something like ‘I want to fit into my old jeans’ or ‘I want to get fit enough to do a Spartan Race’. Don’t stop until you’ve achieved that goal.

4. Have tunnel vision. Being interested is a good thing, but information overload is not. If you are constantly looking at Instagram and reading about different training methods, it will be hard to keep your eyes on the prize. Trust your coach and trust the process. 

5. Check in often. The clients who make progress tend to ‘check in’ with their coach outside of training sessions, especially in the first couple of months. This may be as simple as telling them you just did a workout, or showing them your diet log for the day. This way, you’re kept accountable and are more likely to take positive action.

6. Train alone. Training with a coach is great, but at some point you have to branch out and train alone too (with your coach’s guidance). It needs to become a part of your life. If your PT hasn’t taught you enough so you can train alone, something is wrong.

7. Be honest. If you aren’t getting what you want from personal training, sit down and discuss it with your coach. Are they holding up to their end of the bargain? Are you? If not, why? Anything less than 100% effort is wasting both your time.

Here’s Jas, an example of the seven points above

For coaching enquiries, please go here –> http://bit.ly/29XNQSQ

13 Exercises To Make You Punch Harder

At the end of the day, when it comes to athleticism, the equation goes something like this:

Improve (relative) strength + improve conditioning + master your sport

(Honourable mention goes out to maintaining and improving mobility).

Despite all the gimmicky stuff we see on Instagram, the strength part of this equation isn’t that difficult. Just get stronger with the basics:

  • Deadlifts
  • Squats
  • Split squats
  • Pull-ups
  • Swings
  • Press-ups
  • Military presses
  • Inverted rows
  • Farmers carries

These exercises will make you faster and more durable (provided you use good form, appropriate volume, and train your sport at the same time.)

However, there are some exercises that will complement the above and make you an even more violent striker.

In fact, they can be useful for pretty much any sport where twisting is required (throwing sports, football, tennis, kickboxing, golf.. the list goes on!)

Even if you’re just a regular guy after ‘abs like slabs’ (yuck), including the following will help you.

In striking sports, power comes from the rotation of the hips.

OBI

My client Obi in competition – note the turning of the back foot and hips to generate power

In fact, if you watched the David Haye vs Tony Bellew fight this weekend, once Haye’s back leg was gone, he could no longer throw his sledgehammer right hand. He couldn’t generate that powerful twisting motion.

From the hips, the force is transferred through a stiff, rigid core, into the shoulder, down the arm, where it finally connects with the unfortunate soul at the end of the punch.

This requires tremendous total body power and co-ordination. In particular, you need a strong pair of hips and mid-section.

A weak core cannot effectively transmit force through to it’s intended target!

Put simply, if you have a marshmellow mid section, I doubt you will punch very fast or hard.

Because of the twisting motion involved in punching, the obliques (muscles on the side of the abs) and hips need to be up to the job.

Simply doing planks and sit-ups won’t cut it – you need to train the rotational musculature involved in throwing the punch.

However, when it comes to rotational exercises, most people gravitate to exercises such as Russian twists that butcher their lower back.

Furthermore, when all you do is twist during sport training, it’s probably not a good idea to do it in the weight room too.

In fact, a good rule of thumb is to train the opposite motions of your sport in the weight room.

This is where anti-rotation exercises come in.

In these exercises, the aim is to actively fight against rotation or twisting of any kind. The core (particularly the obliques) and even the opposite glutes will fire up like crazy to keep the body square and the spine in a good position.

In plain English, you have to resist the twist!

Here we go..

One-arm swing

The swing.. need I say more? One of the most athletic movements you can ever do. Creates very powerful athletes.

By doing it with one-arm, you have to work hard to stay square, meaning you’re training anti-rotation. Resist the twist!

 

Offset loaded carries 

All the lateral (side) muscles of the core get fired up big time here. It’s a great one for improving the ability to twist, change direction quickly etc… plus you’ll get the benefit of grip and shoulder work. Stay tall and stay straight.

 

Single arm KB press

This is more anti-lateral flexion (lateral flexion = bending to the side) but still a tremendous exercise for a rock solid mid-section capable of delivering a knockout punch. Plus a great shoulder strengthener, obviously.

When you press the kettlebell, grip it like your life depends on it and squeeze your glutes, abs, and quads.

 

Single arm TRX row

Excellent one I got from Dan John. Upper back strength as well as tremendous core stimulation.

 

Single arm DB bench press

Similar to the above, but this time it’s the dumbbell press. This is probably my new favourite.

You will feel this BIG TIME in the opposite side of the abs, plus the opposite glute.

 

Renegade row

Another all star anti-rotation exercise, with the added benefit of upper back work. Key is to stiffen up the abs, squeeze the glutes, and pull slowly.

 

Plank shoulder touch

Simple but not easy. I see this done wrong all the time. Go slowly!

 

Pallof variations

One of the kings of anti-rotation exercises. Core, shoulder and hips. You can use a cable machine or buy the very versatile resistance band.

 

Plank with band row

This is a more advanced move. Keep your legs locked out and don’t tilt. Increasing the pull of the band will make it more difficult. Tremendous movement.

That’s it guys

Catch you on the next one

 

 

 

 

6 exercises to improve your squat and deadlift

If you don’t already deadlift or squat, don’t even read this article – find a barbell and start doing so immediately.

I kind of lied with the title. I’m not here to specifically talk about the squat and deadlift. Rather, I’m here to talk about my fave topic, the posterior chain (aka the hamstrings, glutes, and lower back. You could probably chuck the upper back in there too).

You may be rolling your eyes about now, but if any of the following sound appealing, keep reading:

  • you want a stronger squat

  • you want a stronger deadlift

  • you want to run faster

  • you want to jump higher

  • you want to potentially improve lower back or knee pain

  • you want better posture

  • you want to finally get rid of chicken legs

Thought so.

In a nutshell, the posterior chain is vital for being athletic, powerful, and healthy.

Coaches in sports and athletics have always seen the posterior chain as a priority, while many weekend warriors have spent years avoiding it. After all, why do a Romanian deadlift when you can bench instead? We’ve all been guilty of it at some stage.

Often times, my job as a coach is simply to get people training the body parts they don’t do alone. In most cases, that means a tonne of upper back and posterior chain work.

Predictably, after a few months of training, many of my male clients report that their trousers feel tighter due to muscle growth in the glutes and thighs. No more skinny jeans (thank God for that…).

So how do we go about getting the good stuff listed above?

Let me show you.

If you have trained for a while, you probably know most of these exercises already. The list is by no means definitive, and different people react differently to different exercises. Try them out and see which ones work. If it’s a good fit, keep it. If not, replace it.

(In no particular order.)

Kettlebell swing

[embedyt] http://www.youtube.com/watch?v=T02vPCybApM[/embedyt]

One of the best of all. Higher jump, stronger & better shaped glutes, and when done for a higher reps, an excellent fat burner. Do them!

Romanian deadlift

[embedyt] http://www.youtube.com/watch?v=gwpFA1Q7des[/embedyt]

[embedyt] http://www.youtube.com/watch?v=Ln2PzsFQbhE[/embedyt]

The Romanian Deadlift (aka the RDL), not only builds strength and mass of the hamstrings, but also gives a great dynamic stretch, potentially improving hamstring flexibility mobility.

Glute bridge

[embedyt] http://www.youtube.com/watch?v=hm6MlaJ6GLA[/embedyt]

Many people don’t even know how to squeeze their glutes. This is a problem, as the glutes are the largest muscle group in the body. If you don’t know how to activate them, you’re probably not as strong and athletic as you could be.

The glute bridge is a good place to start for most people as it teaches you how to activate these powerful muscles. Adding a band around the knees makes the contraction at the top of the movement even more intense, really helping you feel the squeeze.

Do not just thrust your hips into the air. At the top, squeeze HARD (it should feel uncomfortable).

Once you get good at the bridge, you can advance it by elevating your upper body to increase the range of motion.

You can do these before deadlifts &/or squats to ‘wake up’ your glutes, and it’s also a great exercise in and of itself.

Back extension

[embedyt] http://www.youtube.com/watch?v=opxPm35a-Mk[/embedyt]

[embedyt] http://www.youtube.com/watch?v=iSksrJVMKRo[/embedyt]

Such an under-rated (and badly butchered) exercise.

The spinal erector muscles in the lower back help keep your torso upright and in good posture. One of the activities in the Spartan Race was the ‘Bucket Brigade’, where you fill up a huge bucket with soil and carry it for 0.5 km (or more). My lower back was absolutely screaming by the end of it. Definitely should have done more back extensions beforehand.

As with many exercises, you need to be deliberate with what you’re doing, rather than just swinging up and down. Flex the glutes hard at the top position (just as you would at the top of a deadlift), and do not over-extend your back.

You will feel an intense burn in the hams, glutes, and lower back. Adding weight makes this even more brutal.

Bulgarian split squats

[embedyt] http://www.youtube.com/watch?v=HEiwuk0xu9M[/embedyt]

(Please note – in the video above, I’m doing one and a half rep Bulgarian split squats. You don’t need to do the half rep in the normal version.)

Man. This is probably the most horrible one on the list. But as you probably now know, the sh*ttiest exercises are usually the best.

While these are great for the quads, they really hammer the glutes too. Prepare to swear badly after each set.

(Note: Not everyone should do these off a high bench – it’s perfectly fine to reduce the height if needed.)

Swiss ball curl

[embedyt] http://www.youtube.com/watch?v=drWPCyHsZ1w[/embedyt]

While this may look like a ‘girly’ movement, trust me, it’s much harder than it looks. It’s something you would do more towards the end of a workout, once the heavier stuff done is out of the way. A solid addition to your arsenal, especially as it doesn’t cause much joint stress at all.

I hope you enjoyed this guys. Better get training (unless you want to look like Hank from King Of The Hill).

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