This Is What Your Coach Wants You to Do During Your Workout
It's difficult to know what to include in your workout program when there are almost an infinite amount of exercise moves available! There are several ways to move our bodies, as well as numerous pieces of equipment with which to do so. That's why our coaches are here to assist you in creating a plan that's right for you and your fitness objectives. Here are some of our coaches' favorite workout techniques to get you started if you're looking to change up your training regimen but don't know where to start. Get your plan today by contacting your local AF!
Before we get started on the list, we'd want to highlight a few moves that our coaches recommended nearly too many times for us to keep track of. It's no surprise that they're among the most fundamental exercises, and the majority of them are compound motions that engage many muscles or large muscle groups at the same time. Squats, deadlifts, glute bridges, push-ups, and planks are among the routines that our AF trainers can't get enough of! Some of those will be addressed in the list below, but to get you started, here are some pointers on how to perfect your squat form, deadlift form, and push-up variants. Here are some of our coaches' favorite workout moves without further ado.
Planks! Everyone needs a strong core, and these exercises can be done anywhere.
AF League City West, TX coach Matthew W.
Push-ups… There are a plethora of options.
AF Minooka, IL coach Jessica R.
They can relieve back discomfort, strengthen the core and posterior chain muscles, and improve your posture if done correctly!
Krista P. of AF Arlington, WA is a coach.
Push-ups, the tried-and-true method!
AF Sequim, WA coach Mary D.
Whether it's glute bridges or hip thrusters, everyone wants a strong spine and booty!
AF's Bryan R. is a coach. Orlando, Florida
Palloff Press is a publishing house based in New York City. It's incredibly effective while also being underutilized.
AF Scottsboro Coach Misty M.
Pushups! They may be done anywhere and provide a variety of alternatives for regressing or progressing. Knee-to-knee pushups Pushups on the triceps. Pushups with a spider. Pushups and rotation of the core. Pushups with a wide grip. The list goes on and on.
AF Windermere, FL coach Jeff H.
Squats with the TRX.
AF Opelika, AL coach Alicia C.
Foam rolling and stretching are not fitness moves, but they are extremely beneficial!
AF Highland IN Coach Mike F.
Face yanks.
AF Zephyr Cove, NV coach Jake S.
Dogs that hunt birds.
AF Chantilly, VA Coach Joseph A.
Crunches with a resistance band
AF Thomasville, GA coach Michael M.
Deadlifts - the hip hinge is an important movement pattern that strengthens the entire body, but particularly the posterior chain (the rear of the body), which includes the hips, gluteus, and hamstrings. Maintaining or increasing lean body mass to help avoid osteopenia as you age is a fantastic approach to keep these massive lower body muscles strong.
AF Windermere, FL coach Becky S.
Plank walkouts and push-ups (also known as inch worms).
AF Pawleys Island, SC coach Ann K.
Lunges.
AF Cocoa, FL coach Kaelyn B.
Bellies of goats (a variation on the kettlebell swing).
AF Floresville, TX coach Aaron T.
Activate your glutes with hip bridges!
AF East Bloomington, MN coach Aaron L
Weighted hip thrusts are usually a good idea! They work on your glutes, as well as your legs, back, and core. They're an excellent way to strengthen your pelvic floor, which is beneficial to both men and women's health in a variety of ways.
Katherine M. of AF Deltona, FL is a coach.
Planking is something I encourage. In all aspects of training, a strong core is crucial!
Heather H. of AF Floresville, TX is a coach.
A deadlift of some sort! These are fantastic for strengthening large muscle groups and supporting the pelvis and spine.
Coach Morgan W. of AF Neenah, WI
Extend your back! We often overlook the fact that our core consists of more than simply our abs and obliques. It involves the lower back, hamstrings, and quadriceps. Back extensions and bodyweight variations, like as superman, scorpion, and dolphin kicks, are excellent for strengthening the lumbar region of the core.
AF's Will H. is a coach. Philadelphia, Pennsylvania
Swinging kettlebells
AF Jackson (Michigan Center) coach Steve K.
Farmer's carries are designed to provide full-body strength and stability.
Shanna Z. of AF Boothwyn, PA is a coach.
Romanian deadlifts are great because they mimic a movement that we do all the time (picking stuff up). So practical.
Allison B. of AF Nipomo, CA is a coach.
The cat-and-cow scenario. It keeps your hips, lower back, and abdominals flexible, allowing the rest of your body to work properly.
AF Destrehan, LA coach Brandon H.
Variations on the bird dog or the dead insect
Christina C. of AF Snohomish, WA is a coach.
Tricep extensions or knee tucks with a band.
AF Chestnut Hill, PA Coach Bri
Burpees are the best exercise ever!!!
AF Abbeville, LA coach Mark F.