This morning one of my bootcampers said, “I LOVE all of these cool exercises!”

Here’s the main pairs of exercises we did today:

• 1 arm kettlebell swings paired with stability ball mountain climbers
• Front dumbbell step-ups with Hindu push ups
• Jumping pull ups, negative pull ups, and weighted glute bridges
• Reverse cable woodchoppers and bulgarian split squat hops

Whew!  Hard work!

By super-setting exercises (going back and forth between 2 exercises) with very little rest you get a phenomenal metabolic burn that can last for A DAY AND A HALF!

This totally smokes boring old cardio machine hamster wheels at big box chain gyms.

To keep things interesting and give your body the great shape and tone you want, exercise selection is very important.

Here are nine exercises we use at Wold Fitness Personal Training and Boot Camps:

(keep in mind that some of these are advanced, we have exercises for whatever level you’re at now. 

Hardcore Exercise 1: HOVER PUSHUPS:

Hover pushups are a great way to add core work to your pushups.  If you want toned arms and a tight stomach, these are for you!

Hardcore Exercise 2: BODY ROW

Body rows are one of my very favorite exercises.  I have NEVER had someone come in to see me who was balanced front and back.  Sitting at a desk, driving, and slouching all cause you to have poor posture.

Body rows will help you to stand tall.  Improving your posture takes inches off your waist and makes you look much, much better.

Plus, working your back and arms fires up your body so you keep burning calories long after your workout!

Hardcore Exercise 3: HINDU PUSHUP

Hindu pushups are a full body strength and flexibility exercise.

They are actually a wrestling exercise that eventually evolved into what we call yoga.  Cool!

Hardcore Exercise 4: KETTLEBELL CLEANS

This is a phenomenal movement for working your butt and hamstrings.

Kettlebells are also the hottest fitness tool in Hollywood, according to Rolling Stone Magazine.

Hardcore Exercise 5: Spiderman Push Ups

Try and find a cooler full-body exercise that uses simpler equipment than this!

This is another arm, chest, and core combo that gives you that long and lean look that you don’t get with machines and cardio.

Hardcore Exercise 6: RACK PULLS

Some coaches say that deadlifts are dangerous.

I say that if you can’t teach someone to pick something up off the ground, you’re not much of a coach :p

These are one of my favorite butt, thigh, and shoulder exercises.

Hardcore Exercise 7:  SLIDER REACH OUTS

Perhaps the BEST stomach exercise there is!  And so many variations!

You can do them kneeling (shown), in pushup position, one arm at a time, with your feet on a BOSU ball, and on and on!

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Add some of these exercises to your boring gym routine to spice it up.  Or, even better, come and try a week of Wold Fitness Bootcamp, on me!

~ Luke Wold

PS – Sliders can be hard to control.  Sometimes they’re a little more slippery than you think they are…