VBA Fitness

When it comes to exercise selection for a full body workout, you don’t have to get fancy with it.

Pick four exercises that cover these four basic movement patterns: a squat, a hinge, a push, and a pull. There are so many different exercises within each pattern that you could build endless workouts using this simple formula.

For the workout in this video, I chose:

* Low incline dumbbell chest press for my push
* Chest-supported row for my pull
* Contralaterally loaded Bulgarian split squat for my squat
* Dumbbell deadlift for my hinge

Do 2 - 4 quality sets of each and you’ve got yourself a great full body workout.

Want to add some accessory work afterward for your biceps, triceps, shoulders, abs, glutes, etc.? Go for it! But don’t feel like you need 10 different exercises to have an effective workout. The bulk of your progress can come from getting stronger and better at those big four movement patterns.

The other day I showed you a Bulgarian split squat variation that adds stability and makes the movement easier to learn.

This one takes things in the opposite direction. The floating heel Bulgarian split squat is a more advanced variation that challenges your balance, foot and ankle strength, coordination, and overall lower-body stability. Be warned…it’s a hard variation!

Ok so is it the best Bulgarian variation for building muscle? Ehhh probably not.

The added balance element mean stability will often limit you before your legs do, making it harder to load heavy and get close to muscular failure.

But let’s remember that not every exercise needs to be about maximizing muscle growth. Sometimes challenging balance, control, and coordination is exactly what you need especially if you want a body that stays strong and capable as you age!

I love me some foam rolling! All you need to do is spend 5 minutes before your workout hitting the major muscle groups and you’ll be set.

It can temporarily improve flexibility and range of motion, it’s a great way to slow down and get mentally present before you train, and it helps you transition from sitting at work or running around all day into workout mode.

I like to spend about 30 seconds at each position shown in the video, but go by feel. Spend a little more time where you need it and less where you don’t.

And did I mention it just feels good? Not everything in fitness needs some magical benefit. If it helps you move better, feel better, and get ready to train, I’m all for it!

This little challenge has been fun! 284 reps down…..a lot to go. 😂. Link in bio if you want to get healthier while paying off your loans quicker!

Remember these tips to get better results!

Combining fitness and finance, two things I love!

I had some fun making this spreadsheet to help my own family, and figured I’d share it with anyone else who wants to give it a try.

The Save Money, Get Healthier spreadsheet turns your extra payments toward your mortgage, student loans, or any other type of loan into mini workouts.

Link in bio to purchase 👍