Ayson Fitness

When your favorite part of the song comes at the right time mid-set. 2x32kg 2min 6rpm.

Lacking time to workout with a hectic schedule? Short heavy Long Cycle Jerks is an intense workout for anyone needing a quick fix during the holidays. 2x32kg 1 min 11 reps.

Need a quick and efficient finisher? Try this Swing and Clean drill with a pair of heavy bells after your deadlifts or as a supplement to your push days. 2x40kgs last set of 5s.

Here's a workout you can do that targets your core along with your back, shoulders, and grip.

Renegade rows forces your body to utilize the core to stabilize itself throughout the movement. That is the key factor in this movement and it doesnt require a whole lot of weight to be lifted to reap the benefits. Elevating your feet on a bench or as I've done in the video placing my feet on the handles of two kettlebells, forced me to engage all of the lower body just to keep me stable throughout the exercise. The trick is to align your shoulders directly above the weights and as you're doing the row, keep your hips from twisting and engage your glutes and core for a nice and tight range of motion.

The standing push plank knee doubles as cardio as well as mobility that stretches the back, glutes, and shoulders. To start, go to the bottom position of the pushup and keep your chest just above floor. Move your hips back as if you were doing the squat and here's the tricky part, transferring your weight on to your elbows as you move back. Moving forward, just push with your legs and transition back to the bottom of the pushup position, keeping your core tight.
Last is the isometric single arm plank hold. Great for variety if you're tired of doing ordinary planks as it forces you to compensate the lack of support provided by the other arm. At the plank position, widen your stance and try to place your arm towards your back, while keeping your shoulders levelled with the floor. If you can't hold it for long, try alternating between the standard plank hold, and transitioning to the one arm plank alternating each side.

Try it out!

Much like every journey, it starts out with taking that first step towards achieving a goal.
Mine was for the past year to work on my most dreaded exercise, squats. Started out with light weights and worked my way up. About a year later I got my highest PR. 1RM at 155kg. Albeit not the heaviest I've seen here in person or in social media, it's a major step for me in the right direction.
Less about an achievement and more about mindset is what I want to leave with all those I teach. A step is a step forward regardless how big or small.

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