Hey everyone hope your rockin this week!

Today im gonna kill 2 birds with one stone. Theres been one exercise ive been meaning to show you for a couple of days now and havent gotten the chance to shoot any video of it.

So I figured I would show it on this mornings Great Day SA segment. It was tons of fun and the people behind the scenes were awesome as well!

The exercise is plank extensions. Not too many people have actually heard of it. Till now it was one of my secret weapons for toning up stubborn arms in the shortest time possible. I had to keep a secret, theres too many imitators

But I figured ill show it to everyone. Everyone deserves to get twice the results in half the time too right.

Its the first exercise in the segment.

Fellas trying to build bigger better triceps should do 5 sets of 15 to 20 3x a week so mon wed fri works good.

Ladies trying to tone up the back of the arms should do 4 sets of 15 2-3x a week.

Add these into your routine for a month and see what good it does to ya.

The plank saws would be a great addition to your core workouts. The hip extensions would be a great addition to your lower body workouts. Finally the jump lunges would be a great finisher for a leg day or any interval workout.

Check it out.

Have a great week!

Ok great.

Now how many of you want a stronger tighter core without tons of crunches?

Perfect!

It seems like everytime you change the channel there’s a new ab machine or some kinda ab device. I know some people who have almost every kinda crap they sell on tv. Does it work?  Majority of the time NO!

Getting a stronger and tighter core doesn’t mean you need the latest and greatest machine. Sometimes all you have to do is raise your hand. YUP, I’m not joking when I say raise your hand for a stronger tighter core.

Take these 2 exercises for instance. For a while they were some of my SECRETS. I would use them for my one on one clients as well as with my bootcamp. But ill share them with you today.

OVERHEAD DUMBELL REVERSE LUNGE:

Grab a pair of 10lb dumbells and raise them overhead. Keep your core nice and tight and do a reverse lunge while keeping the dumbells up high the whole time. Shoot for 10 to 12 each leg.

BONUS TIP: For some variety do just one arm instead. Just make sure to do the opposite leg. Say your doing 12 reverse lunges with your right leg, then hold the dumbell up with your right arm.

OVERHEAD DUMBELL SQUAT:

The name sais it all. Basically the same as the lunge, just in a squat format. Now you can do this one with a barbell or dumbells. I usually prefer dumbells because they add extra stress and work extra muscles. Make sure you keep your back straight and don’t lean to far forward, otherwise your gonna end up with a face full of dirt and blame it on me. If you’re new to these exercises, start light.

BONUS TIP: The same way as the lunges, use one dumbell. Use a good 10lb or 15lb dumbell, raise it over your head with whichever arm you like and squat as low as you comfortably can while keeping your back straight. Shoot for 12-15 each arm.

Add these 2 exercises to your workouts and see a tighter core in no time!

Nutrition plays a big rule (90% of any goal), so remember YOU CAN’T OUT TRAIN A BAD DIET!

I hope these 2 exercises help change up your workouts a bit, and help get you outta that rut.

I’d love to hear how these exercises helped you out below.

P.S. We’re putting the finishing touches on a project 3 months in the making. Were only doing it for the first 20 people. If you can’t make our BOOTCAMPS and still want crazy results then you should definately check this out.