New Exercise: Single Leg Glute Bridge

Tried this out yesterday (called it by a different name in the workout), and I liked it. Worked the muscles a little differently than normal, and seems relatively low impact in comparison to a squat (trying to save my poor knees).

It focuses on the glutes and the hamstrings, but expect some work out of your core (especially if you've got a weak lower back/bad hips).  This exercise reminds me of a variation I used to do with a Swiss ball, but seeing as I don't have one, this will do for now.

New Exercise: Plie Squat

Even though I can't do much more than walk still, I'm getting myself mentally prepared to get going again.

I've been researching different leg exercises. It's always been widely accepted that squats and lunges are two of the best exercises for sculpting legs, but I'm slowly running out of variations. And the last thing I want to do is get stuck doing the same BW exercises every day-then I'm just gonna plateau real quick.

So enter the Plie Squat. Check out the video to see it done. She goes through different variations that can add a little more benefit to my workout. Here's a quick look:

Exercise of the Day: Spinal Balance

Many exercises I already do activate the back, but I really want a good exercise that focuses on toning the back. All I really have are supermans, and I've been getting kinda bored with them.

So I did some research...and...nothing. Literally all I got was do pullups. Which is awesome: I think pullups are a great exercise. It's just like, "Check it, I can do pullups. I'm basically amazing." Minor problem: I don't have a pullup bar.

So I kept looking. I got some other exercises, which don't look like fun. AKA pretty sure they aren't actually good for your body. You're bending in ways you aren't supposed to bend, like questionably back breaking. Not cool.

I ended up with the spinal balance exercise. It is basically a modified version of supermans. I'd do 3 sets, 10 reps each side. Here's the basics:

• On your hands and knees, with a straight, activated back.
• Slowly lift opposite arm and leg, keeping both straight, until they align with your core
• Hold at the top for about 5 seconds and then slowly lower back down
• Obviously repeat with the other side

Pretty basic, but without a gym it's difficult to focus on the back. [Image]

Exercise of the Day: Rocca Press

The Rocca Press

The Rocca Press is like a modified BW shoulder press. I couldn't find the exact muscle groups this works but if I had to guess, I'd say this is good in varying degrees for scaps, triceps, biceps, abs, back, and lats.

Check out the video to see it done but here are the basics: