Here are 7 Hollow hold variations for building core strength.
- Hands under back
- Hands out
- Hands back
- Tuck ups
- V-ups
- LRT (Left, Right, Together)
- Lying Windshield Wipers
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The duck walk is a strength-training bodyweight exercise that targets the muscles in the legs, buttocks and thighs. It is a variation of the squat and can be challenging as it requires good balance and agility.
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The donkey kick works your core, glutes and bottom. This move can be completed without equipment and can be modified for all fitness levels.
Mountain climbers are calisthenic exercises that improve your balance, agility, and coordination. They also get your heart rate going and target every muscle in your body.
The burpee, or squat thrust, is a full body exercise used in strength training and as an anaerobic exercise.
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Hanging leg lifts are a great core strengthening exercise but you must do them properly to get the benefits. This video will show you the proper form to do hanging leg lifts/raises.
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https://youtu.be/jXv_fXwT99gThe hanging knee tuck hold is a challenging core strengthening exercise and is suitable for all fitness levels.
EPIC is a circuit-style fitness program that injects the fun back into fitness and produces real results. With fitness trends that come and go, EPIC concentrates on proven core values of training that breeds results. We start with a foundation of body weight, cardio and strength training, toss in a hefty dose of High Intensity Interval Training (HIIT) and top it off with some mobility drills to recover and restore your body.
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4 Ladder Agility Drills to improve foot speed, agility, coordination & overall quickness.
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Ever wonder why we train barefoot at EPIC? Sure it’s convenient to not have to carry sneakers to work each day. But It’s actually because barefoot training improves your balance, alignment, agility, power, and explosiveness. Active, agile, strong humans weren’t meant to be stuck in shoes all day. Shoes and orthotics have become both a crutch for our weak ankles and flat feet, and a cause of restrictions in our mobility and limits on our strength, putting unnecessary compensatory pressure on the knees, hips, low back, and neck.
If you don’t think the feet are that important, take a second to consider that they carry most of your body weight around all day, everyday, not to mention that the foot and ankle consist of 26 bones, 33 joints, 107 ligaments, 16 muscles, and are covered in proprioceptors–”sensors that provide information about joint angle, muscle length, and muscle tension,…integrated to [provide the brain with] information about the position of the limb in space.” Most movement starts with the neural firing from your feet, so just imagine how much better your kinetic chain of movement will operate if the first signal is clear and strong.
What this means for you–the everyday athlete, the weekend warrior, the fitness newbie, the runner, and the strength addict–is you can finally conquer new goals. As coaches at EPIC Interval Training, we strive to aid you in a journey of constant improvement; to be faster, stronger, and healthier. With barefoot training, you can reach new depth in your squat by improving your ankle mobility and driving properly through your heel; you can perfect your deadlift by corkscrewing your feet into the ground, spiraling your knees out and activating your glutes so that next heavy lift is free of back pain; you can drive your force into the floor for that ballistic, rock solid kettlebell swing; you can explode up off the ground and land softly, rolling through your full foot on a box jump; your newfound balance in a lunge, and quickness on an agility ladder will surprise you! And best yet, your coaches can tell when you’re compensating in your movements, and compromising your form, because we can see when your toes are lifting in your kettlebell swing or your heel is striking on a box jump, allowing us to push your progress in a smart way!
So if you want to improve your speed, agility, explosiveness, power, and strength, all while improving your joint health, muscular alignment, shock absorption, mobility and movement mechanics, keep showing up and kicking ass barefoot while us coaches perfect your form, and push your skills and endurance!
Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started
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In a day and age where we work too much and rest too little; convenience has become a necessity and instant satisfaction is a need. Why would we plan meals for days in advance when we can easily order it online and have it delivered minutes later? We lead such busy lives it is important to dedicate time to our health and that … starts in the kitchen.
There is nothing better than preparing food from scratch with quality ingredients. Your body and mind will feel better and thank you for it! Believe me, I know this from personal experience.Whether your goals include weight loss, fat loss, weight gain, or plain old healthy living, there are several reasons to prepare your own meals. Meal prepping teaches you how to eat clean, whole foods (foods that are unprocessed and unrefined). By eating real whole foods, you will eat less junk. You are fueling your body with nutrient dense deliciousness that will keep you energized.
Preparing food provides for balanced and portion controlled meals. By doing this, you avoid mindless eating or overeating that can occur when ordering from a restaurant. When eating balanced meals that include quality protein, complex carbohydrates like brown rice and sweet potatoes, and healthy fat (i.e. avocados and almonds), your body feels satisfied and you will experience fewer cravings.
By prepping, you avoid the unwanted additives that are added to even the ‘healthy’ meals found in restaurants. Food producers and restaurants use high levels of salt and trans fats to make their foods “taste better”. When prepping, you control the amount of salt and oil, or, you can avoid it completely and rely on the fresh flavor created from food combinations.
Prep For Success by planning out a list of healthy foods before you step foot into the grocery store. The list should include lots of dark greens (i.e. kale and spinach), colorful veggies like peppers and tomatoes, fruits, quality, lean protein, and unrefined whole carbohydrates. This will eliminate buying sugary and processed food. Designate a day for your prepping. I personally like to use Sundays because it helps prepare me for the entire week. (Remember all of this work is to avoid being rushed during your busy work week.) Whatever you plan to create, make enough for a few meals, then separate them into different containers. The containers should represent a balanced, portion controlled meal. This also saves time during the busy week to separate out each meal for each day. Just take it and run! Keep it interesting. Don’t be afraid to explore by trying a new whole food or recipe each week. You may discover something new your taste buds love!
Being a seasonal eater I believe it is important to eat foods that are fresh and ripe for a specific time of year. For the last few months, being that it’s winter, I’ve been preparing large pots of vegetable soup and freeze half of it. This lasts for a few weeks! I always prepare tempeh, a soy product (an excellent source of protein and will sauté or roast a bunch of vegetables to go with it. This is an easy, fast, and simple way to create a few meals. I have also been exploring with protein bar recipes! I’ll let you know when I find a good one!
If you are an active and busy person, meal prep will really improve your hectic lifestyle, not to mention keep a few dollar bills in your wallet. We’d love to hear how you prep for the week. If you’re new to this, keep us posted on what you’re first experience was like. Share some great recipes with us, we’d love to try them out too!