5 Basic Bodyweight Moves To Hit Every Muscle

January 25th, 2021 by Debbie Martilotta

Wondering what to do in between sessions and group classes at DBM Strength Training?

These 5 exercises are trainer favorites because they target multiple muscles at a time in both your upper and lower body, which means that all you really need to do to get an efficient workout is put them all together.

Scroll through to find out why these moves have become such strength-training staples, and why each and every one of them deserves a spot in your routine.

1. Planks

You’d be hard-pressed to find a bodyweight workout that doesn’t include some sort of plank, and there’s a reason why trainers love the move so much: When it comes to working all 360 degrees of your core, it’s the best you’re going to get.  In addition to firing up your abs, planks also hit your glutes and shoulders, and are a great way to turn on your muscles at the beginning of any workout.

2. Push-ups

Push-ups became the unofficial workout move of quarantine, thanks in large part to the fact that they pack a whole lot of bang for your buck. At their core, push-ups are really just moving planks, which means they’ll give you the same benefits as the static version of the move while also hitting your upper body harder.

3. Burpees

While you might think you need to step outside for a run or hop on a spin bike to get your daily dose of cardio, burpees prove otherwise. This exercise combines planks, push-ups, and jump squats, and by the end of a single set, you’ll be dripping in sweat.

4. Mountain climbers

Another core-burning cardio move trainers can’t get enough of? Mountain climbers—aka planks, but make ’em cardio. This exercise involves holding a plank while quickly pulling your knees to your chest, which spikes your heart rate and forces you to engage your abs. You can slow them down for a lower impact burn, or twist them from side to side to fire up your obliques.

5. Squats

Traditional squats hit every muscle from your waist to your toes, and mastering their perfect form requires you to stay focused and brace your core for the entirety of the move. To do them properly keep your chest up, tuck your pelvis in, and lower your butt to a 90-degree angle from your knees.

Click here to read the original Well + Good article and watch their  “Big Five” videos

 


How To Get Back On The Wagon After COVID

June 4th, 2020 by Debbie Martilotta

So the COVID wagon has taken us on a bumpy ride over the last few months!

Some of us have even fallen off the stay strong/clean eating wagon🤷‍♀️. But….no one says we can’t get back on. Is it going to be a smooth ride? That will be up to you.  We know we will be back in business soon, so how do you get back into shape?

You start with two 30-minute training sessions/week. Add in a healthy diet and some fun physical activity throughout the week that brings you joy.

I will assist you with:

  • Gaining lean muscle and losing fat
  • Assessing your physical condition and tracking changes
  • Setting and reaching your goals
  • Learning proper strength training techniques
  • Nutrition counseling

I’ll even sweeten the pot for a short time* and offer returning clients 2 FREE personal training sessions for each new client you refer (train for 2 months, 2x a week). It’s time to take control of your health and get back on track if you’ve slipped a bit. And if you haven’t slipped, I’m sure you are eager to resume your training regimen.

Here is an interesting article about how quickly you can regain muscle strength after an extended break.

*Now through July 4th