Back to Basics...with a twist

Sometimes in the pursuit of breaking through a fitness or weight loss plateau we tend to get overly creative with our exercise routines; looking for a new way to do this, or a new machine to work that. Sometimes the answer lies not in something new, but something "old." Simplifying your program and incorporating some traditional movements that you've shied away from can often be a great way to challenge to your body. To keep it interesting, try this Back to Basics (B2B) routine that includes a few "twists":

Perform each move consecutively for 10-15 reps through 3 circuits:

B2B Move: Squat
Twist: Trunk Rotation
Perform a Bodyweight Squat as usual but when returning to the top, slowly rotate your trunk - from shoulders to waist.

B2B Move: Lunge
Twist: Single Arm Overhead Dumbbell
Perform a forward lunge but for additional challenge to your core and shoulder stability, hold a light-moderate dumbbell overhead in one hand. Switch hands and leg position and repeat.

B2B Move: Push-Up
Twist: T-Pushup with Rotation
Perform a standard push-up but as you push away from the floor, raise one arm and rotate your shoulders and waist until that hand points to the ceiling and your body forms a "T".

B2B Move: Pull-Up
Twist: Single-leg Body Row
Instead of a traditional pull-up which is a very difficult and advanced movement, try performing a Body Row. Set a bar about 3-4 ft from floor secured in a Smith Machine or on a rack. Position your body under the bar facing the ceiling. Grip the bar with hands shoulder-width apart and legs straight. Be sure that your entire body is in alignment, forming a straight line fro the tip of your head to your heels. Engage your abdominals and pull your body up towards the bar so that your chest nearly touches it. For the added challenge and "twist", Keep one foot off the floor throughout the movement and switch sides on your second set.

Each of these "twists" will force your body to work differently than it's accustomed to, and that variation can make the difference in how your body responds and adapts. These variations also incorporate more total calorie-burn and recruit your core to a greater degree.

Now get Back to Basics and GET RESULTS!