Most Trendy Exercise Moves
Different bodies will fatigue at different rates, so write down the number of reps you’ve completed after each set. Since the workout is equipment-free and uses only your own body weight, you’ll measure your progress.
Behind the trend: Obliques are actually designed to help resist rotation, so you should train them that way. Rather than using flexion/rotation exercises like classic twisting motions to work the obliques, now we’re actually working the muscles in a way that inhibits movement. This way you’re not only sculpting the core, but also preventing potential injury and helping the body function properly.
Move to try: Lunge Chop
Start in lunge position, right leg in front of you, foot planted, left leg behind you, knee on floor, arms extending on a diagonal over left shoulder, hands clasped (as shown). In one swift, chopping motion, drive arms towards right hip (as shown), pause and return to start. Continue for 30-45 seconds. Switch sides; repeat.
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Behind the trend: There’s nothing wrong with a nice, clean squat with knees at a 90-degree angle, but taking it lower not only increases mobility in the hip and knee joints, but also deepens the muscle activation in the quads and glutes, so you’re getting even more from the movement.
Move to try: The Deep Squat
Stand with feet slightly wider than hip-width apart, toes turned out, arms extended overhead, palms facing (as shown). Squat, lowering butt as close to floor as possible without rounding lower back and lower hands to floor in front of you (as shown), then return to start for one rep. Repeat for 30-45 seconds.
Behind the trend: Most cardio drills are done in the frontal plane — jumping jacks, high knees — but real life happens from all angles and training should too. By moving laterally, you’ll not only balance your body functionally, but aesthetically as well.
Move to try: Side Burpee
Start standing with feet hip-width apart, arms extended overhead. Squat, lowering hands to floor in front of you (as shown), and shoot legs out to right side, feet staggered, right foot in front of left (as shown); then, hop feet back into low squat position and rise to stand for one rep. Continue for 30-45 seconds. Switch sides; repeat.
Behind the trend: Single leg deadlifts and hinges are widely used in training because the added balance challenge forces the core to engage throughout the movement. Now instructors are building on that premise with more complex movement patterns that require even more stabilization such as the move below.
Move to try: Bend and Press
Start crouching on floor in sprinter’s position (as if you’re about to take off) with left leg in front, right foot behind, hands on floor in front of you (as shown). Press hands into floor and try to straighten left leg as you extend right leg behind you, using abs to lift leg as high as you can without opening right hip (as shown), then return to start for one rep. Continue for 30-45 seconds. Switch sides; repeat.
Behind the trend: It’s a new twist on the classic plank. When you’re in a hover state, your upper and lower body work together to create shoulder and hip stability, while still engaging the core.
Move to try: Quadruped Rotation
Start on hands and knees, then engage core and press toes and hands into floor to lift knees about one inch off floor (as shown). In one swift movement, lift left leg and right arm off floor as you rotate torso to left and extend left leg straight out, bringing right arm to right shoulder, palm out (as shown). Continue for 30-45 seconds. Switch sides; repeat.
