Down over 6 pounds in 3 weeks. I tell you how in this episode.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

No matter what your goals are having a plan is imperative for success. Today we talk about a few tips on how to stay on track even when everything seems to be against you. 

two main points:

1. Know that problems will happen.

2. Have a plan for when they do.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

It's been 2 full weeks of my 6 week program. This week I will start reducing my sugar intake. 

Here is a link to the blog post I talk about on weight loss:

https://www.undertenfitness.com/lose-weight/

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Some interesting news stories. 

Check out the articles:

https://www.smithsonianmag.com/smart-news/cheese-made-celebrity-belly-buttons-and-armpit-bacteria-goes-display-180972189/

http://www.fox5dc.com/news/hang-glider-hangs-on-for-dear-life-after-realizing-harness-not-attached

https://www.huffpost.com/entry/astronaut-farts_n_5ce37010e4b0e69c18f08d75

https://www.cnn.com/2019/05/27/health/who-burnout-disease-trnd/index.html

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

It's week 2 of my fitness Program. I am a head of schedule and have lost twice as much weight as I planned. Stick to the plan! Listen to hear how I did it and how you can too. 

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Pushups for strength and power workout –

3 rounds of 3 set different hand positions.

1st round with a standard hand position

                Set 1 high reps 20 reps

                Set 2 Explosive 10 reps

                Set 3 Tempo 10 reps (8 seconds on the negative up as fast as possible)

2nd round with a wide hand position

Set 1 high reps 20 reps

                Set 2 Explosive 10 reps

                Set 3 Tempo 10 reps (8 seconds on the negative up as fast as possible)

3rd round with a close/narrow hand position

                Set 1 high reps 20 reps

                Set 2 Explosive 10 reps

                Set 3 Tempo 10 reps (8 seconds on the negative up as fast as possible)

Very fatigued after this workout. Will do again and switch up the hand position starting with wide or narrow and finishing with standard.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Here we talk about my 6 week program and how it works. 

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Results can come in many different ways and how long does it take? 

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

An object in motion stays in motion but an object in rest also stays in rest. Don't be a resting object. 

Today we talk about a few easy things you can do to help you be successful with health and fitness. 

Find workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

HMO's are found in breast milk and are thought to have probiotic benefits. The new age will bring Virtual reality fitness! 

See the stories online:

Breast milk for adults - https://www.straitstimes.com/business/breast-milk-for-adults-may-become-new-cash-cow 

VR Treadmill - https://www.youtube.com/watch?v=fvu5FxKuqdQ

Find workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

We live in a day and age where you can buy anything. Today we talk about the surgery people can get called Abdominal Etching. 

Videos talked about on the show:

Draw on your abs with makeup: 

This is a tutorial on how to do 6 pack ab makeup: https://youtu.be/C7x1s6GN__U

Blog post that shows before and after photos of ab reconstructive surgery: https://www.health.com/weight-loss/plastic-surgery-abdominal-etching-six-pack-abs

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

3 movements done back to back for as many rounds as possible.

1. Alternating Side Planks
2. Sumo Squats
3. Knee Tucks

I did 10 reps of each exercise and took a rest as needed.

This workout was an AMRAP – As Many Rounds As Possible.

I did a 9-minute circuit.

Find this workout here: https://youtu.be/2uNnkxDLLSU

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

The FDA announced it will be making some changes to help regulate supplements. It will be the biggest change in the last 25 years.

WE talk about the FDA and how you can learn about supplements and see if they’ve been recalled.

Helpful links:

FDA Website: https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts

Supplements study: https://www.webmd.com/vitamins-and-supplements/news/20190408/study-dietary-supplements-do-nothing-for-health#1

Find 10-minute workouts at: http://www.undertenfitness.com/

Hear the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

2 movements done back to back for as many reps as possible.(AMRAP)

1. Pull-ups
2. Pistol Squats

I used a resistance band to help me do more pull-ups but it’s not necessary. I switched up my grip on the pullups going from overhand to wide to under hand and switched back and forth to hit the different muscles in the arms.

This workout was an AMRAP – As Many Reps As Possible.

I did a 9-minute circuit.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Fitness news and tips to go along with the stories. 

Links talked about on the show: 

Video of man being struck by car while on a treadmill: https://youtu.be/zm__ayVL1Y4

Jim Wendeler's 5-3-1 Program for Power Lifters: https://www.t-nation.com/workouts/531-how-to-build-pure-strength

Find 10 minute workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

This simple workout can be used for any exercise. Pick an exercise and do 10 sets for 10 reps each.

This week I did Kettle Bell Squats. Hold the kettle bell in the rack position and squat for 10 reps 10 times.

I really like how easy this is. I actually did this workout while I was watching TV. My daughter got a kick out of it! She just watched me do squats while I watched her watch me.

I will do this one again, it was super easy and very effective. My legs were jelly by the end and I felt it the next day. I used a 25 pound kettle bell for weight.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

It's a loaded question that has more than one answer. It really depends on your goals and how much time you have. 

Here’s my check list I go through

1. How do I feel? Am I sore? When was my last workout? What was my last workout?
2. What are my goals? Where am I going to workout? Gym or at Home?
3. When was my last rest day?
4. How is my mobility?

Are you over training or under training?

The theory of the Minimal effective load – More doesn’t equal better

https://www.undertenfitness.com/minimal-effective-load-train-less-gain/

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Easy workout of the week consisting of three movements:

1. Sprints
2. Pushups
3. Wall Handstands

Sprint for 6 rounds. Run for 10-15 seconds as fast as you can followed by walking for 60 seconds.

Do 100 pushups as fast as you can. Take rest breaks as needed and stop once you hit 100 pushups.

5 rounds of wall handstands for 10 second holds.

Find and follow us on YouTube for more Workouts: https://www.youtube.com/channel/UCaUJmplTXvodhDj_f8rXCYA/ 

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area for 1 year.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

This is a very simple workout consisting of 2 variations of the burpee:

Every Minute on the Minute do 5 reps of each burpee. Once you’re finished with the burpees rest for the rest of the minute.  

1. Wall Burpees (like a regular burpee but add another kick to a wall)
2. Regular Burpees

Do each move and repeat for 10 minutes. Take rest breaks as needed.

See this workout on YouTube here: https://youtu.be/mKVuYUPwVrY

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Check out tips for Megan and learn how she lost 50 pounds: http://undertenfitness.libsyn.com/website/i-ended-up-being-skinny-fat-fitness-tips-with-megan

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Megan is a wife, mother and fitness enthusiast. She joins the show to give us a few fitness tips and tricks she learned along the way to her health and fitness goals.

Megan has tried a variety of training programs and exercises from running to weightlifting. She lost over 50 pounds after she gave birth to her second daughter and has found a good fitness life balance.

Here are some of the takeaways from our interview:

1. Find time to work on your diet along with exercise.
2. Give yourself a break when you’re stressed.
3. Set performance-based goals.
4. Set small goals.
5. Seek professional help for weightlifting and form.

We would like to thank Megan for her time and if you would like to follow her on Instagram you can do so HERE

Megan’s Instagram handle: @dawn_of_the_deadlift

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area forever.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

This is the second phase in our series. We already talked about the first phase, Stabilization. You can here that episode HERE. URL: http://undertenfitness.libsyn.com/website/phases-of-training-stabilization

This episode we focus on the second phase of training, the strength phase. During this phase the goal is to build upon the stabilization phase by controlling the movements more closely, adding more weight and building some muscle and strength.

The stabilization phase focused on developing balance and coordination. Here we are going to focus on adding weight to those movements but also taking away some of the balance elements. I would never recommend adding weight to a balance movement such as a bosu or exercise ball so for the strength phase I eliminate those elements.

For strength I focus on lots of free weight exercises with dumbbells and cable machines. Utilizing a variety of different machines that target individual muscle groups.

Also, I keep the reps pretty high here. Around 15-20 reps per set aiming for 3-4 sets. This means the weight will be lower but this will help build good movement patterns along with lowering the risk for injury.

This phase will last for 4-6 weeks always building on the week before by adding weight or changing the order of the exercises. This will add a challenge and help provoke some good results.

Exercise good for this phase include almost every machine at the gym and tons of free weights.

Legs: Back Squats, Goblet Squats, Plate Squats, Lunges, Leg Press, Hack Squat, Bulgarian Split Squats and more.

Arms. Bench Press, Tricep Press, Bicep Curls, Tricep Push Down, Seated Rows, High Pull, Lat Pull Downs and more.

This phase is basically a body building phase using higher reps and focusing on good form over muscle growth. Though muscle growth will happen the main goal is developing good patterns before jumping into the true hypertrophy phase.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

Email: drew@undertenfitness.com
Twitter: @undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Reverse Lunges Planks Burpees

3 exercises:

1. Reverse Lunges X 20 reps
2. Planks X 30 second hold
3. Burpees X 10 Reps

Do each move and repeat for 10 minutes. Take rest breaks as needed.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area for 1 year.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Motivation Equals Results – How to Find Yours.

Today we’re talking about Motivation and how to find yours. Motivation is so important because it drives results, people who are motivated get things done. We’ll also talk about how you can get a free lifetime membership at the end of the podcast. 

Drew’s motivation:

Progress and improvements. If I can see change, I want to do more!

Knowing that other people are watching. I am known as the fitness guy so that’s my identity so I make sure I am living up to the expectations.  

Brittany’s motivation: Knowing that other people are relying on her.

Tips for finding motivation to work out –

Drew’s tips:

1. I try not to sit down.
2. When I’m sluggish I do a few reps before I jump into the workout.
3. Do something easy or something I really enjoy like. For me that’s pushups and pullups.

Brittany’s tips:

1. 2-3 small fitness goals.
2. Connect goals to other people.
3. Reward yourself after you’ve done your workout.

Here’s the motivation quiz we took: https://www.mindtools.com/pages/article/newLDR_57.htm

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area for 1 year.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

2 Workouts of the Week! 

EMOM (Every Minute on the Minute) 

Workout 1. Burpees - Every minute do 10 burpees as fast as you can. Rest for the remainder of the minute. Repeat for 9 minutes. 

Workout 2. Mountain Climbers - Every minute do 20 seconds of Mountain Climbers as fast as you can. Rest for the next 40 seconds. Repeat for the next 9 minutes. Find this workout on our Youtube channel here: Mountain Climbers Workout

Check out more 10 minute workouts videos HERE

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Trainers like to use different phases when developing a workout program each building on the one before.

First phase is using stabilization muscles and working on balance and coordination. Workouts will involve little to no weight and will utilize Uni Lateral exercises that force the body to balance.

The idea is to get all of the muscles working together and using smaller muscles, your stabilizers to develop a base to first support the next phases.

This is a good way to start because you’re in a safer space when just doing body weight exercises. You can develop good movements before you start loading the movement and you can get great results as well. Body weight movement are used by many athletes who are performing at a very high level. You just need to challenge the body and that is as simple as doing movements you're not used to.

This phase can last 4-6 weeks and workouts or specific movements can be done daily. When I was training clients, I would recommend they work on the movements that were more challenging for them by doing a few reps throughout the day when they got a chance. A few reps can go a long way.  

Here is an example of some of the exercises that you might see in a stabilization phase: 

Lunges: Lunges with dumbbells, Lunges on a platform or step, Lunges on a balance pad, Bulgarian split squats. 

Arms: Single arm bicep curls, Single arm shoulder press, Single arm lateral raises. Dumbbell bench press on an exercise ball.

Balance: Single leg Dumbbell RDL 

Standing on a Bosu Ball, Walking Lunges, Side Lunges, Planks, Knee tucks using an exercise ball.

GET A FREE MEMBERSHIP. Send us a screen shot that you subscribe to the podcast or YouTube channel and email it to: Drew@undertenfitness.com for a free lifetime membership. 

Find 10 minute workouts HERE

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith