<\/p>\n\n\n\n

3. \u00a0 \u00a0 Push-ups<\/h3>\n\n\n\n

<\/p>\n\n\n\n

<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Push-ups are a great strength building bodyweight workout that engages multiple muscle groups for maximum calorie burn and weight loss.  You don\u2019t need anything except your body and a mat or the floor to perform them, and there are many modifications you can do to make this exercise effective for anyone at any fitness level.  Here is how to do a push-up:<\/p>\n\n\n\n

• Start in a high plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists.\u00a0 Make sure your body is straight, knees are not locked, and your core and glutes are engaged.<\/li>
• Begin to bend your elbows and lower the body to the ground, keeping it straight and angling your elbows at about a 45 degree angle behind you. Continue engaging the core and glutes to keep your back in neutral alignment and your whole body straight.<\/li>
• \u00a0Push back to the starting position at a high plank<\/li>
• Repeat 10-15 times until you have reached full fatigue in the arm muscles.\u00a0\u00a0<\/li>
• To modify: You can modify the exercise by doing the push-ups on your knees, or using an elevated surface like a chair or bench, or even by using the wall to do the push-up.\u00a0 Try each of the variations to see what works best for you.<\/li><\/ul>\n\n\n\n

  <\/p>\n\n\n\n

  4. \u00a0 \u00a0 Plank\u00a0<\/h3>\n\n\n\n

  <\/p>\n\n\n\n

  <\/figure>\n\n\n\n

  <\/p>\n\n\n\n

  The plank is an excellent endurance and strength building exercise and is a favorite of many trainers.  Because the abdominals are intended as stabilizers and not movers, the plank helps to strengthen them in a more effective way than other popular core exercises, such as a crunch.  There are many ways to modify the plank to make it more or less challenging and to build intensity as you can increase the time a plank is held.  Here is how to hold a plank:<\/p>\n\n\n\n

  • Place your hands directly under your shoulders, keeping your arms straight but elbows not locked<\/li>
  • Straighten your legs out and hold the body up by pushing onto your toes while continuing to stabilize with your arms.\u00a0 Keep a straight line with the body and look slightly in front of you to keep neutral alignment in the spine.\u00a0 Make sure you focus on keeping the core tight and engaged, as well as tightening the glutes to prevent sinking or bowing of the lower spine.<\/li>
  • Hold this position for 20 seconds to start, for 3-4 sets.\u00a0 As you build strength and endurance, you will be able to hold for longer and can work up to a full minute plank.<\/li>
  • To modify, you can do this exercise on your knees, on an elevated surface such as a chair or even on the wall until you are strong enough to hold a plank on the ground.<\/li><\/ul>\n\n\n\n

    <\/p>\n\n\n\n

    5. \u00a0 \u00a0 Bulgarian Split Squat<\/h3>\n\n\n\n

    <\/p>\n\n\n\n

    <\/figure>\n\n\n\n

    <\/p>\n\n\n\n

    The Bulgarian split squat is an amazing strength building exercise using a step or bench that engages the quadriceps as a primary mover and also works the glutes, calves and hip flexors.\u00a0 You will also engage your core as the body works to balance with one foot elevated on a step.\u00a0 Here\u2019s how to do a Bulgarian split squat:<\/p>\n\n\n\n

    • Stand in front of a box, chair or large step; facing away from the step.\u00a0 You can hold dumbbells, a barbell or just use body weight.<\/li>
    • Place one foot on the step behind you, making sure you are stepping far enough in front of the step to allow for a 90 degree angle on your knees was you descend.\u00a0 Make sure your front knee does not extend past the toes of your front foot.<\/li>
    • Perform 10-15 squats on your first leg, and then repeat on the second leg to complete your set.\u00a0<\/li><\/ul>\n\n\n\n

      <\/p>\n\n\n\n

      6. \u00a0 \u00a0 Sumo Squat<\/h3>\n\n\n\n

      <\/p>\n\n\n\n

      <\/figure>\n\n\n\n

      <\/p>\n\n\n\n

      The sumo squat (also known as a pli\u00e9 squat) is a variation of the traditional squat where you step your legs out wider and the toes are pointed outward to opposite corners of the room.  This exercise is perfect to implement into a leg routine, as it activates the leg muscles differently than a traditional squat.  As you do the exercise, engaging the core and glutes will also help to promote a larger grouping of muscles and feel more like a full body exercise, gaining the \u201cmore bang for your bucks\u201d benefit in your weight loss program.  Here\u2019s how to do a sumo squat:<\/p>\n\n\n\n

      • Stand with legs in a wide stance-wider than a traditional squat with toes pointed outward, knees slightly bent.\u00a0 You can use one dumbbell held in both hands, or a dumbbell in each hand.\u00a0 This can also be done fully bodyweight.<\/li>
      • Slowly lower the body until your legs are close to a 90-degree angle, and thighs are parallel to the floor.\u00a0 Hold for one second, and then return to the starting position.<\/li>
      • Repeat the exercise 10-15 reps or until legs are too fatigued to continue.<\/li><\/ul>\n\n\n\n

        <\/p>\n\n\n\n

        7. \u00a0 \u00a0 Kettlebell or Dumbbell swings<\/h3>\n\n\n\n

        <\/p>\n\n\n\n

        <\/figure>\n\n\n\n

        <\/p>\n\n\n\n

        Swings are a dynamic exercise that works your full body in one movement while scorching calories and blasting fat.  The swing will strengthen your hamstrings, quadriceps, glutes, shoulders, core and more.  With so much muscle activation in one movement, you can see why they are a popular move for many trainers.  If you don\u2019t have a kettlebell you can also use a single dumbbell or even double up with two dumbbells for a more challenging routine.  Here\u2019s how to do a kettlebell swing:<\/p>\n\n\n\n

        • Start in a standing position holding the kettlebell (or dumbbell) with both hands in between your legs.\u00a0 Legs should be a bit wider than hip width apart and toes pointed slightly outward.\u00a0\u00a0<\/li>
        • Gently lean forward while bringing the kettlebell behind your glutes as if you are performing a deadlift or modified squat.\u00a0 Legs should be slightly bent as you hinge at the hips but not so deep as in a squat.\u00a0\u00a0<\/li>
        • Next, swing up and forward with the hips while swinging the kettlebell up and out in front of you.\u00a0 Keep your abs and glutes engaged to make sure you are not putting pressure on your lower back during the movement.\u00a0 Stop shortly above shoulder height.<\/li>
        • Repeat this move for 10-15 reps until you reach fatigue.\u00a0 The kettlebell swing will offer benefits of both strength resistance and cardio, which will burn calories faster allowing for greater fat loss and overall weight loss.\u00a0<\/li><\/ul>\n\n\n\n

          <\/p>\n\n\n\n

          8. \u00a0 \u00a0 Jumping Jacks<\/h3>\n\n\n\n

          <\/p>\n\n\n\n

          <\/figure>\n\n\n\n

          <\/p>\n\n\n\n

          You might be one of many who overlook jumping jacks in adulthood and think they are meant for middle school PE class.\u00a0 But in all honesty, jumping jacks are an amazing way to burn calories quickly, and work your entire body at the same time!\u00a0 If you do them correctly they can be a valuable piece of any weight loss workout routine.\u00a0 Here\u2019s how to do jumping jacks correctly:<\/p>\n\n\n\n

          • Stand up straight with arms at your side and knees slightly bent, not locked.<\/li>
          • Jump your legs out laterally at the same time, while bringing the arms out and up overhead, so that your hands almost meet above your head.<\/li>
          • \u00a0Jump in again while bringing your arms back down to the starting position at your sides.\u00a0\u00a0<\/li>
          • Repeat for 30 seconds or a 10-15 count, whichever leads to full fatigue and cardio\/heart rate increase.<\/li><\/ul>\n\n\n\n

            <\/p>\n\n\n\n

            Many people think that there needs to be a complicated routine or fancy gym equipment to reach their weight loss and fitness potential, but in reality many of these classic simple moves can be done on a regular basis to help you reach your goals.\u00a0 By implementing these moves into your weekly routine, you will see lasting weight loss results while you get stronger and faster.\u00a0 Remember to eat a healthy, balanced diet and fuel yourself correctly before each workout.\u00a0 If you need tips for a healthy breakfast, click here<\/a> for some easy, tasty ideas.\u00a0 Don\u2019t forget to step on your SureFiz<\/a> scale each day to track your progress and receive personalized guidance along your weight loss journey.\u00a0 SureFiz <\/a>scale truly offers the secret sauce to weight loss, and we can help you reach your diet and weight loss goals.<\/p>\n","protected":false},"excerpt":{"rendered":"

            Do you need help finding some new exercises in the New Year? SureFiz trainer shares her favorite exercises to help you succeed in your weight loss journey<\/p>\n","protected":false},"author":1,"featured_media":847,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0},"categories":[120,3],"tags":[12,189,190,188,15,20,5,13,30,53,16,6,7,49,11,101,184,185],"_links":{"self":[{"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/posts\/846"}],"collection":[{"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/comments?post=846"}],"version-history":[{"count":1,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/posts\/846\/revisions"}],"predecessor-version":[{"id":857,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/posts\/846\/revisions\/857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/media\/847"}],"wp:attachment":[{"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/media?parent=846"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/categories?post=846"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.surefiz.com\/forum\/wp-json\/wp\/v2\/tags?post=846"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}