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Fitness Friday - Eat on the Run

Fitness Friday

by Melissa on April 27, 2012

Happy Friday everyone!  We made it through another week :)

It is Fitness Friday over here and I wanted to focus on the ZWOW workouts with you.

ZWOW originated when Zuzana Light left BodyRock.Tv and created her own Youtube channel full of intense and quick workouts. 

Zuzana was the reason that I started doing a few BodyRock workouts and when she left, it just didn’t have the same appeal.  I’m not knockin’ on BodyRock, their workouts are still great and effective, but it just doesn’t have Zuzana.

Even though her abs are chiseled, her arms are ripped, and she’s pretty, I still feel as though she has this approachable personality which I would peg as her key to success after leaving BodyRock.TV.

This week I did her very first ZWOW workout and my arms and abs killed afterward!

But one of the exercises she wants you to do is a pistol squat and find them extremely difficult and I had to find a way to modify the exercise.

So I created a short tutorial of how to properly do a pistol squat with a modification.  Believe me, my legs still felt it!

I hope that if you’re going to do any workout that you make sure that you are doing the exercises correctly and if not, find appropriate modifications.  It will help to decrease your risk of injury and help you get more out of your workout.

IMG_0551 

Try out the pistol squat today!

 

 

**Consult with your doctor before beginning or trying any new exercise program.

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{ 3 comments… read them below or add one }

Lena @Fit on the Rocks April 28, 2012 at 4:02 am

I’ve seen her ZWOW workouts,but this one looks SUPER intense!

Reply

Beth May 1, 2012 at 3:32 pm

Hey Mel,

Here’s a tip for those doing pistol squats: make sure your glutes(butt)are activated. You may be able to perform the pistol squat if your glutes are inhibited. However, you could be compromising other muscles to complete the squat if your glutes are inhibited.

Test to see if your glutes are inhibited:
-Lay down on your back, with your knees bent and feet flat on the floor
-Lift your hips to a “bridge” position
-Without shifting lift and extend one leg to a 45 degree angle. Your knees are side by side and your foot is flexed (pulled toward your knee) HOLD 10 seconds
-Repeat on the other side

If you automatically feel the hamstring of the supporting leg then your glutes are inhibited. Meaning your butt is not working properly. In the above position you should ONLY feel your glute.

To wake up your glutes:
Gray Cook calls these “Deer in Headlights”
-Lay on your back, legs straight
-Place your hands, palms down, under your glutes
-Squeeze your glutes ONLY for 20. Try not to tighten your quads or hamstrings.
-Squeeze only one side of your glutes.
-Right butt for 20
-Left butt for 20
*Take notice to which side you can activate quicker. If there is a difference, repeat 20 squeezes on the “slower” side.

After you have awakened your glutes try the Pistol Squat again. It should feel easier!

Anytime you are in a seated position your glutes are inactive. Think about how often you sit in one day! You need to wake your glutes up before you exercise to get the most out of your workout.

There are a number of exercises to activate the glutes, I just wanted to share this with you.

Reply

Melissa May 1, 2012 at 4:07 pm

this is great Beth! I do have a few issues with my low back and have been told I have weak glutes, so that may be the issue. Hope all is well!

Reply

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