Hero Fitness

Struggling to fit a workout in? Not sure what to do? I've got you covered. The 4x30x4 is a circuit you can use to any type of training. 30 seconds of work, 10 seconds to transition to the next exercise, and a 60s rest after each round. ... But don't worry about remembering all that, use this timer: https://www.intervaltimer.com/ti/10272672-4-30-4/fullscreen Whether you want to do HIIT, abs, legs, arms, or anything else! In this video I demonstrate how to perform the 4x30x4 with this ab circuit: 1: Plank 2: Side Plank 3: Side Plank (other side) 4: Hollow Body You can also try these variations: HIIT: 1: Jumping Jacks 2: Alternating Lunges 3: High Knees 4: Jump Lunges Legs: 1. Sumo Squats 2: Glute Bridges 3: Bulgarian Split Squats 4: Bulgarians (other side) Upper Body 1: Push Ups 2: Leg Raises 3: Swimmers 4: Shoulder Taps/Torsion Control Full Body 1: Squats 2: Bird Dogs 3: Scap Push Ups 4: Jack Knives

Wrist mobility isn't something you think of until you don't have it anymore. A lot of exercises require you to place your hands on the ground and hold up your body. If you don't maintain your wrist health, this could cause issues for you. That's another barrier you need to overcome to acheive your fitness goals.... Try these stretches out to maintain healthy wrists. It's also a great warm-up before your workout.

Back to the basics! You've probably heard of leg raises before. It's nothing new. BUT, this is truly the king of ab exercises when done correctly.... If you want to build your abs, you MUST do this movement. And if you do this movement, you MUST do it properly!

As we sit all day slouching over our phones and computers, our bodies slowly morph and change shape. It happens so slowly that we don't realize it until it's gotten really bad. And trying to change your body after years and years of slouching gets harder and harder.... So start now. Make sure to include the pelvic tilt as shown in the video to help the stretch target the thoracic spine.

Elbows are definitely the coolest named joint in the body. Or at least one of them! When we think of our arms, we often think of our biceps and triceps. However, our biceps and triceps are just the muscles we use to control the movement of our elbows. If you think about it, all any muscle does is facilitate the flexion, extension, and overall movement of a joint. Woah!... If we start looking at exercises by the joints they move, we can view our workouts in a different perspective. So if the elbow can flex and extend via our bicep and tricep, can it also rotate?

Knees caving in is one of the most common errors in squat patterns. This could be because of habit, weak glute medius muscles, tight adductors, or other hip weaknesses. Tip #2 is simple: keep your knees over your 2nd toe. Keep your knees WIDE! This will allow you to utilize the proper muscles in your squat and save your knees from future joint pain. Depending on your foot positioning from Squat Tip #1, your knee placement might be narrower or wider than other squats you might see. Make sure you're working with your mobility and your squat, not what you see other people do.

Are you working out because you enjoy it, or because you want results? Stop going through the motions blindly. Add purpose to every rep you perform. Squeeze the **** out of your muscles. Every movement has "Prime Movers" which are the main muscles performing the movement. In the squat, that means the Quadriceps and the Glutes - the top of your legs and your butt. Start by activating the prime movers AS MUCH AS POSSIBLE. This is going to make movements harder. You will get mo...re tired, faster. However, you will be able to lift heavier things. You will be able to build more muscle and burn more fat. You will achieve your goals faster. After you do that, you can look at secondary muscles incorporated into the movement and squeeze the **** out of those too!

Always breathe out on the hard part - unless you're doing hardcore extreme advanced power strength work in which case that's a different story. In general, you want to exhale on the concentric portion of the movement and inhale on the eccentric portion of the movement. When you squat, that means inhale as you lower yourself down and exhale as you rise up. Check out my video on core bracing to learn how to take this to the next level.

This changed how I coached squats. Using the "Shin-Torso Angle" I can immediately tell if someone's squat needs work. Watch this video to learn this trick, and I promise you you'll never see squats the same!