Feeling like you have run out of ideas for new workouts? Want to start working out again but don’t know where to start? Figuring out what to do during your workout can be just as hard as changing your routine to include one. Below, we share some of Woodside’s Personal Trainer Lee Parfitt’s favorite workouts that can help you take charge of your fitness in 2020.
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Half Kneeling Single Arm Overhead Press

Muscles Worked: Shoulders, Core

How to: Kneel at about 90 degrees at the hip and knee. Square away your pelvis to face forward. Maintain a tall posture through the press without leaning to either side. 

This is a great movement to develop upper body strength while also activating your core. Loading the weight in one arm causes a lateral imbalance that forces you to engage your core in order to maintain your posture throughout the movement.

Dumbbell Romanian Deadlift

Muscles Worked: Glutes, Hamstrings

How to: Stand tall with your feet about hip width apart and shoulders packed back slightly. Bend at the hips without moving through the spine then drive back up by squeezing your glutes and extending the hips forward.

This is a large compound movement that can develop both strength and muscle in the lower body. It focuses on a hip hinging pattern that heavily targets the glutes and hamstrings which are two areas that many people are weak in.

Renegade Row

Muscles Worked: Core, Back

How to: Align yourself in a high plank position and actively brace the core before pulling the weight off the ground. Keep the hips square and facing the ground during the pull. It is also important to maintain a flat position to prevent the hips from rising or sinking. 

This is essentially a challenging twist on a standard plank. The pulling motion is secondary here; your main goal is to maintain a tight plank position as you remove one arm off the ground. If you’re able to keep everything in a tight position without rotating, you should be feeling your core work overtime!

Lee Parfitt

Woodside Personal Trainer

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