• Incorporate mountain climbers into your warm-up
• Incorporate mountain climbers into your workout by performing a set of one exercise (for example squats) and then perform a set of mountain climbers

• If you are experiencing low back pain begin with a modified version of the mountain climber or choose another exercise
• To modify this exercise move the feet slower or remove the hop in-between alternating feet
• To increase the intensity of the exercise move the feet faster

The plank is a core stabilization exercise and we plank simply because of the number of muscle groups that are targeted with one exercise. Also there is no equipment needed, just you and the floor

1. Begin lying on your stomach on the floor or on an exercise mat w/ your elbows close to your sides and directly under shoulders, palms down, fingers facing forward. Engage your abdominal muscles as if you were placing a brace around your ribs, waist and torso. Contract your thigh muscles, straighten your legs and flex the ankles, tucking your toes.
2. Slowly lift your torso and thighs off the floor keeping your torso and legs rigid. Do not allow any sagging in the lower back or rib cage and avoid hiking your hips into the air or bending knees
3. Begin by holding for 30-40 seconds and repeating 2-3 times
4. If you notice any pain in the lower back or any other area of the body stop the exercise and consult with your doctor

The plank can be performed on the forearms, with extended arms as in the top of a push-up, lifting one arm or leg at a time or lifting alternate arm and leg,i.e, right arm, left leg, side plank or a modification can be made by simply dropping to the needs.

*Do not perform any exercise if you are experiencing dizziness, nausea, light-headedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

Performing a squat is the single best way to develop the shape of the buttocks as well as strengthen the muscles of the entire leg.

Whether using a barbell, dumbbells, medicine ball or body weight follow these guidelines

• Inhale deeply allowing the torso to stay elevated, slightly arch back, contract the abdominal core, look straight ahead.
• Be sure both feet are parallel to each other or slightly point toes outward, about shoulder width apart. Bend forward from the hips and avoid rounding the back descending until thighs are just past parallel with the floor.
• Extend the hips and knees upright and repeat

• The squat can be modified by using a stability ball behind the back, between you and the wall to help learn technique and build strength.
• The range of motion can be decreased in the beginning until strength is increased. Squatting by just using your own body weight is a great exercise you can do anywhere.
• The squat can be performed one leg at a time for more advanced exercisers. A jump can be added to increase the cardiovascular portion of the squat as well as intensity.

Whatever variation you choose it is recommended to seek out the help of an exercise professional before you begin an intense squatting program.

*Do not perform any exercise if you are experiencing dizziness, nausea, light-headedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

Performing a push-up is a total body exercise that can be performed just about anywhere, with minimal space and no equipment. Upper body and lower body strength are required but more importantly the involvement of the stabilizer muscles makes this also a functional core strengthening exercise.

• Lie prone on the floor with hands slightly wider than shoulder width
• Raise body up off the floor by extending the arms and keep the body straight
• Keeping the body straight, lower the body to the floor bending the arms
• Push body up until arms are extended and repeat

The push-up can be modified by performing on bent knees, elevating the arms to a table or even using a horizontal bar, or simply perform wall push-ups until you are strong enough to lower your body closer to the floor. To increase the intensity of the push-up and improve core strength, try elevating the feet off the floor or incorporate the use of a stability ball by placing feet on the ball and perform the push-up. There are many versions of the push-up however; whichever variation you choose it is recommended to seek out the help of an exercise professional before you begin any exercise program. For more information on how to perform a push-up or change the intensity of the push-up visit ExRx.Net

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

• Lie on your side holding the dumbbell in the hand that is on top with elbow bent at 90 degrees.
• Keeping the elbow bent, rotate the arm so the dumbbell moves up across your chest and toward the ceiling.
• Return slowly to start and repeat

• Using a Cable
• Seated Shoulder External Rotation
• Upright Shoulder External Rotation

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*Do not perform any exercise if you are experiencing dizziness, nausea, light-headedness, pain or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

Performing a deadlift exercise is extremely challenging and requires a lot of physical and mental energy. A deadlift is often viewed as a bodybuilder exercise and often over looked by your novice or recreational fitness enthusiast. However by learning proper technique all fitness levels can benefits from this exercise.

• Begin w/ feet beneath the bar and squat down and grasp the bar (dumbbells or kettlebell) w/ shoulder width or slightly wider overhand or mixed grip
• Lift the bar by extending hips and knees to full extension. Pull shoulders back at top of the lift if rounded
• Return and repeat

• Keep hips low, shoulders high, arms and back straight
• Do not round through the back as this could lead to injury
• Keep the bar close to the body
  If using heavy weights a mixed grip is often helpful
• Do not begin with heavy weights, learn the movement first with a PVC pipe or lighter dumbbells
• For more information on how to perform THE DEADLIFT visit:

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

Not only is the Kettlebell swing a multi-joint/multi-muscle group exercise but it is also a functional exercise. Meaning the movements involved in swinging the kettlebell are movements involved in everyday life. Squatting down, picking up, and lifting over the head are all activities done in daily life. Mimicking life outside the gym while in the gym only results in better quality of life. In addition performing the kettlebell swing is cardiovascular, strength, power and explosive training all in one exercise.

• Straddle the kettlebell w/ feet just slightly wider apart than shoulder width
• Squat down w/ bent knees and one arm extended and grasp the kettlebell w/ an overhand grip. Shoulder should be positioned over the kettlebell.
• Pull the kettlebell off the floor just above ankle height. Immediately dip down and swing kettlebell back under hips and then quickly swing kettlebell up by raising upper body upright and extending the legs. Continue with swinging motion back and forth between the legs and up.
• To finish swing the kettlebell back down between legs slowly and place on the floor between the legs assuming a deadlift posture.

• You should be able to perform a body weight squat with correct form
• You should be able to perform a deadlift w/ correct form
• You should be able to perform a forearm plank for approximately 1 minute
• If you have low back problems please seek out the help of a certified personal trainer for assistance w/ this exercise.

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

Performing the pistol squat is very difficult. Upon first try, choose a modification to prevent injury.

Try performing a self-assisted single leg squat
Self-assisted single leg squat (bar)
Single leg split squat

• You have not mastered a body weight squat with proper form
• You have poor balance
• You have knee, hip or low back pain

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

Performing the suspension trainer back row is important for improving upper body and core strength. The suspension trainer back row is a functional exercise that simulates a pulling motion often used in everyday life. The suspension trainer back row incorporates core strength and stability necessary for maintaining good posture along with a strong back. Weakened back muscles often result in back pain by some individuals

• Begin by holding a suspension trainer handle in each hand and face the anchor point. Stand with a staggered stance – one foot in front of the other. Brace your abdominal/core muscles and pull your shoulder blades back and down
• Lean back and shift your body weight over your back leg while straightening your elbows positioned at chest height, palms face inward
• Exhale and slowly bend your elbows pulling your entire body towards your hands
• While maintaining a tight core/torso inhale and slowly lower your body back to start position

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.

*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics Doctor or exercise professional to assist you with proper execution.