Pull-ups can be one of the most challenging bodyweight exercises you can do! It is a compound movement that builds strength in the back, biceps, forearms, grip and a beautiful V-taper.
Sand, surf and sweat! Blast fat and build muscle at the beach!
Traveling provides a break from traditional gym workouts. The beautiful beaches in Tulum, Mexico are the perfect setting for a beach workout. It’s a Fit Chick’s Paradise!
This full-body circuit combines explosive plyometric movements that work the legs, fire-up the metabolism and mat exercises to challenge the upper body and core.
My goal for this beach workout: short bursts of high intensity movements, followed by 30-60 seconds of recovery for two rounds.
Sand provides an unstable surface to push off, so it really cranks up the intensity! Doing these exercises barefoot in the sand will also work the smaller intrinsic muscles of the feet. If you’re not accustomed to exercising barefoot, you may want to start a bit more conservative on the jumping movements until your feet get more accustomed to the sand.
This workout is quick! After all, if you’re on vacation, you have other things on your agenda; enjoying some amazing food, relaxing on the beach or visiting the local ruins!
FITastic travels, Friends! xoxo
Special thanks to Hotelito Azul for the beautiful accommodations and hospitality!
The Prime Fitness Lateral Raise has been a game-changer in my training. Shoulder day has always been one of my favorite days in the gym. I seek out variety in angles and range of motion to effectively work the entire shoulder. I have long arms so traditional dumbbell lateral raises often caused stress to my elbows; especially when increasing weight. I was particularly interested in incorporating the Prime Fitness Lateral Raise into my workouts to see if it could be the solution to this challenge.
The ability to adjust the peak resistance through the range of motion was key. The Smart Cam settings allow the user to work the muscle in the shortened position (2), medial position (1), and lengthened position (3). This gives the ability to recruit more muscle fibers which ultimately improves strength and muscle development. To start, adjust the cam where you are naturally weakest; the end of the motion (2). Move to the medial position (1) and finish where you’re naturally stronger; the beginning of the motion (3). Depending on the weight I’m using, I do 8-10 reps in each setting. Use setting 1 if you’re working these into a circuit or just want to hit medial delts in a traditional manner. I prefer to lean forward into the pad and slide my hips back slightly.
I have been able to increase strength in my medial delts without stressing my elbows. When returning to dumbbell lateral raises, the strength increase has been noticeable with correct muscle recruitment and reduced trap engagement. A win-win for anyone wanting to develop round shoulders and less trap use!