Kara Liotta, CPT

This move <a href="https://www.womenshealthmag.com/weight-loss/a19091647/calories-burned-workout/" id="e1d7fc03-7370-3e21-a23c-de116bc64f6d"> burns serious calories </a> and will strengthen both your upper and lower body. I love adding this move to my plyometric circuits. It's a great exercise that will get both cardio and muscle toning in at the same time.

But you do have to be careful. If youre not doing your tuck jumps the right way, you can cause added strain on your knees and joints. So before you start jumping, here's everything you need to know about the tuck jump: how to do it, benefits, modifications and more.

Start in a lunge position. Jump up and switch legs to land in a lunge on opposite side, keeping knees soft. Move arms for added momentum while switching legs. That's one rep. Repeat for 4 sets of 20 reps.

Looking to spice up your workout with something that will a) challenge you and b) burn major calories? The tuck jump is where it's at. As <a href="https://www.womenshealthmag.com/fitness/a19943963/plyometrics/" id="749253cf-1842-3e62-a873-945e6be355e1"> a plyometric exercise </a> , a tuck jump requires you to use your bodyweight and power to contract and engage several muscles at once to jump up in the air.

How To Do Tuck Jumps The Right Way To Burn More Calories And Tone Your Muscles

One thing it will do? Push your upper body to its fullest potential targeting your deltoids, back, <a href="https://www.womenshealthmag.com/fitness/a20703368/the-best-shoulder-workout/" id="af36c5b3-21d8-391e-a422-48dca738710d"> shoulders </a> , and core. As you can probably imagine, given all of the above, this is a compound movement that's complex and, therefore, when done incorrectly, can also cause serious injuries. That's why as <a href="https://www.instagram.com/karaliotta/?hl=en" id="7491e182-4641-3dcb-a669-203dccb019d5"> a certified personal trainer and VP of talent at Flywheel Sports </a> , I'm going to teach you everything you need to know about the Arnold press, including technique, modifications, and more.

<ol><li> Start standing with your feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body. </li><li> In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears. </li><li> Pause, then reverse the movement to return to start. That's one rep. </li></ol>

Form tips: Keep abs engaged by drawing navel toward spine as you lift weights overhead to avoid overarching low back. If you can't do this, your dumbbells are a little too heavy, so reduce the load. Think of vertical stacking (head over ribs, over hips, over knees, over ankles!). Also be sure to breathe. Exhale on the overhead press part of the move.

Reps/sets for best results: Three sets of 1015 reps with a weight that feels challenging by the last two to three reps. Rest for a minute in between sets.

The Arnold press is a killer upper body move. It will tone and strengthen your deltoids (the triangular muscles on top of your shoulders). And because the Arnold press involves moving in multiple planes of motion, you'll get the benefit of targeting several areas of the muscles involved instead of just one. You'll also be forced to develop your back and <a href="https://www.womenshealthmag.com/fitness/a20702505/core-workout-routine/" id="b37c0a28-bf1f-3065-a8b0-8717a02dec55"> core stability </a> as you lift the weight up and down.

<h1> Modification Of The Arnold Press </h1>

<ul><li> Lighten the load: T ypically I use 12 pound weights. But if you need to drop down in weight to ensure you're not leaning backwards during the move, I'd switch to 10 pound weights. And I'd recommend 1012 reps for three sets, with a 30 second break in between sets. </li><li> Alternate arms: Instead lifting both arms up at once for the 1015 reps, lift one arm up at a time. This way you're completing less reps total, but you should still make sure to maintain form. </li></ul>

<h1> How To Add The Arnold Press To Your Workout </h1>

<ul><li> Put it in a shoulder-focused circuit: I'll usually do <a href="https://www.womenshealthmag.com/fitness/a19917096/fitgif-friday-shoulder-taps/">plank shoulder taps</a> , followed by <a href="https://www.womenshealthmag.com/fitness/a30369883/dumbbell-front-raise/">shoulder raises</a> and then the Arnold press, doing each move for a minute. This creates a circuit that hits all of the key upper body muscles (think: shoulders, back, abs, chest, arms). </li><li> Combine it with a lower body move: My favorite is a <a href="https://www.womenshealthmag.com/fitness/a19938773/fitgif-friday-low-lateral-lunge/">lateral lunge</a> . Because this move uses so many joints, its a very efficient compound movement that targets your glutes, core, and shoulders. A day at the gym that includes both the Arnold press and lateral lunges equals a total-body workout. </li></ul>

How To Do The Arnold Press For Upper Body Strength

If you're looking to increase your upper body strength, look no further than the Arnold press. And before you ask, yes, the exercise gets its name from Arnold Schwarzenegger (a.k.a. The Terminator). No, it will not pump you up like the former bodybuilder-turned-actor-turned-governor or California.

How To Do The Arnold Press Correctly For Sexy Back Muscles

Looking to spice up your workout with something that will a) challenge you and b) burn major calories? The tuck jump is where it's at. As <a href="https://www.womenshealthmag.com/fitness/a19943963/plyometrics/" id="749253cf-1842-3e62-a873-945e6be355e1"> a plyometric exercise </a> , a tuck jump requires you to use your bodyweight and power to contract and engage several muscles at once to jump up in the air.

Trust me, this move <a href="https://www.womenshealthmag.com/weight-loss/a19091647/calories-burned-workout/" id="e1d7fc03-7370-3e21-a23c-de116bc64f6d"> burns serious calories </a> and will strengthen both your upper and lower body. I love adding this move to my plyometric circuits. It's a great exercise that will get both cardio and muscle toning in at the same time.

<ol><li> Start in standing position with feet hip-width apart. </li><li> Bend knees slightly and extend arms out at shoulder height into a v-shape. </li><li> Use legs to bend deep and then jump straight up, lifting knees to touch your extended hands. </li><li> Land softly with knees bent. </li></ol>

Pro tip: This is not meant to be a butt kick. So make sure you knees are bent and shooting upwards toward your hands, rather than aiming backward towards your butt. To do this, engage you lower abs to help drive your knees up.

Reps/sets for best results: 5-10 reps with 30 second rest in between

A proper tuck jump will work your core, legs, glutes, and quads, giving you both the upper- and lower-body-strengthening exercise you want. And because jumping is involved, you'll also be able to <a href="https://www.womenshealthmag.com/fitness/a23694146/cardio-workout-at-home/" id="b5cedcc2-dd2f-3c16-a058-01e0b94babfe"> sneak in some cardio </a> with this move. Your heart rate will increase as soon as you begin, making sure that the necessary blood flow is reaching those targeted muscles.

Squat in between reps: If you start doing the tuck jumps and find that doing one tuck jump after another isn't so great for your knees or endurance, don't do them consecutively. Instead, scale it back a bit and do a squat, then a tuck jump, and then take a few seconds to reset before repeating.

Break the move up into two: Another low-impact version of this move would be do a squat to knee drive, lifting one knee up at a time to reach your extended arms, instead of a full tuck jump. You're basically just separating the tuck jump into its two separate movements, which will reduce the risk of knee injury and put less pressure on your lower body overall.

<h1> How To Add Tuck Jumps To Your Workout </h1>

Do it as a finisher: I don't recommend doing a tuck jump anywhere close to the beginning of a workout. You're not warmed up enough and can risk injury. But adding the tuck jump to the end of a workout can be great. It will give your training session a metabolic boost and ensure that you end your workout strong.

Add it to your circuit : If you're doing a circuit with plyometric moves, I definitely recommend adding in a tuck jump. Maybe you'll do <a href="https://www.womenshealthmag.com/fitness/a28713948/how-to-do-mountain-climbers/" id="884bb5d1-b58b-3b4e-a025-efbc1767c807"> mountain climbers </a> , tuck jumps and <a href="https://www.womenshealthmag.com/health/a20700866/squat-thrust-3/" id="559e0e6e-1526-3afa-ae8b-ca1c269e6e48"> squat thrusts </a> , doing each move for 30 seconds to a minute, with a minute rest in between. This will create an intense total-body cardio workout, and your muscles will be challenged to reach their fullest (and most tired...whew!) potential.

How To Do Tuck Jumps The Right Way To Burn More Calories And Tone Your Abs At The Same Time

Plank jacks involve keeping your body in a plank position, while jumping both legs out into a wide V, and then hopping them back together again. The move challenges both your core and shoulder stability, and it's definitely worth adding to your next workout routine if you're trying to sculpt your arms and abs at the same time.

Sounds good, right? That's why I'm here to teach you everything you need to know about plank jacks: form tips, variations, benefits, and more.

<ol><li> Start in a <a href="https://www.womenshealthmag.com/fitness/a19983224/plank-exercise/">plank position</a> with your hands under your shoulders and feet together. </li><li> While keeping your hips level, hump your feet out to a wide V, then jump them back in again. That's one rep. </li></ol>

Form tips: Be careful not to overarch your lower back before you start jumping by drawing your belly button to your spine. This will prevent from possible back injuries.

Reps/sets for best results: I recommend doing three sets of <a href="https://www.womenshealthmag.com/fitness/a28580187/amrap-meaning/" id="79b39652-1897-3dde-a803-306c49214de0"> as many reps as possible </a> for 4560 seconds, with a 20 second recovery in between.

Plank jacks combine the technique of both jumping jacks and planks to provide you with some serious total-body benefits. For starters, your core will be challenged throughout the entire move. You'll have to stabilize it in order to complete the jump without lifting your hips up or letting them sag toward the floor.

You'll also reap the benefits of increased shoulder stability, since you'll be in the plank position the whole time and it'll be necessary to hold your full bodyweight up with your arms whenever your feet leave the floor.

Finally, you'll be squeezing in some worthwhile cardio, which means you'll have the chance to get your heart rate up and ensure that oxygen and blood are moving through you muscles.

<ul><li> Use your forearms: Sometimes plank jacks can be tough on your wrists, especially if you're not used to doing the move. So to avoid injury, I recommend dropping down into a low plank on your forearms and then complete the move. </li><li> Swap the jump for step outs: Try doing alternating toe taps, stepping one foot out wide at a time, instead of jumping with both feet simultaneously. This will lower the impact of the move for those of who need it and make it less of a cardio exercise. </li></ul>

<h1> How To Add Plank Jacks To Your Workout </h1>

<ul><li> Try it with a hollow hold: I love this pairing. I usually recommend doing a 20 second hollow holdlie down on your mat with your back sealed to the floor and lift your legs and arms out straight, as low to the floor as possible without bringing your back off the matto really fire up your core. Then flip over and go into plank jumps. Your abs will both hate and thank you later. </li></ul>

<ul><li> Add it to your warm up: I would do plank jumps at the end of your warm up after you've done some other mobility moves. This way you're avoiding injury by not jumping right into a shoulder and wrist heavy movement. Doing plank jumps at the end of a workout also ensures that your heart rate is up and ready to go for your actual workout. </li></ul>

How To Do Plank Jacks For Serious Core Strength

Planks and jumping jacks are perfectly fine workout moves. But if you combine the two together, you can actually get an even better total-body workout. Meet: the plank jack!

That's because a hollow hold, sometimes referred to as a hollow body hold, requires you to lift your arms, legs, and head up off the ground until your body looks kind of like a banana. and then maintain that position for about 20 seconds (or more!). By the time you come out of this <a href="https://www.womenshealthmag.com/fitness/g27530832/isometric-exercises-examples/" id="2ff6efef-2018-36d9-a8b6-89453c5978bb"> isometric exercise </a> , your abs will be on fire.

Concerned you can't stand the heat? Don't be. While it's true that this move is challengingeven for certified trainers like myselfthe core benefits definitely make it worth the effort. To make it a little easier, I'm going to teach you everything you need to know about the hollow hold: form tips, variations, benefits, and more. Who's ready to hollow hold?

<ol><li> Start lying on back with with your arms extended overhead on floor and legs straight resting on mat. </li><li> At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor. </li><li> Hold for 20 seconds then return to starting position. Rest for 10 seconds. </li></ol>

Form Tips: Don't arch you back. Keep it sealed to the mat even if that means lifting your legs and arms higher until your core is stronger. A stable back is key to doing this move correctly.

Reps/sets for best results: I recommend doing four or five sets 20 seconds holds with 10 seconds of rest in between.

ICYMI, the hollow hold is a serious core workout that helps you build strength and stabilization in your abs and back muscles. Having a strong and steady core will make total-body movements that require you to transfer weight from your upper to lower body so. much. easier.

Another benefit of the hollow hold is that it'll help you improve your posture. Plus, it can help prevent lower back pain because you'll be strengthening the muscles that support your trunk too.

<h1> Modifications Of A Hollow Hold </h1>

<ul><li> Put your arms behind your head: Core focused moves like this one can be hard on your neck and cervical spine. So if holding your head up is too much, cradle the base of your head in your hands by interlacing your fingers to form a little hammock. Doing so will provide more support and take pressure off your neck. </li><li> Add a flutter kick: I'll usually add in <a href="https://www.womenshealthmag.com/fitness/a28646257/flutter-kicks/">flutter kicks</a> during the hold to a) distract from the intensity of the hold b) tack on another core exercise that will also strengthen your legs. </li></ul>

<h1> How To Add A Hollow Hold To Your Workout </h1>

<ul><li> Add it to a core circuit: Do 56 abs exercises back to back for 30 seconds each with a 30 second rest in between each and throw a hollow hold in to the mix. </li><li> Put it in a warm up: A hollow hold is a great exercise to warm up your core. But if you're going to do it, I recommend placing your hands behind your head for added support and shortening the hold time to 15 seconds so that you're not too worn out to do the rest of your workout. </li></ul>

If you're looking for an exercise that will challenge your core completelymeaning obliques, six-pack, and deep stabilizerslook no further than the hollow hold. It's actually my favorite move, but it can be a beast to perfect, especially when it comes to maintaining form.

How To Do A Hollow Hold And Actually Maintain Form

Lateral raises may not look like they're doing much for your bod, but trust methey do. They're an <a href="https://www.womenshealthmag.com/fitness/a20703368/the-best-shoulder-workout/" id="f1789233-e8ef-3fdf-a9f6-a883ba6fff0c"> essential shoulder exercise </a> that will amp up your strength and stability in a big way. The move targets mainly your deltoids (the triangular muscles on top of your shoulders) and will create the kind of definition in your shoulders that will have you itching to wear strapless tops all year long. But you won't reap the benefits of this move unless it's done correctly.

Too often, I see people just swaying and swinging their dumbbells around, without any sort of structure or form. Not only is that not going to get you the results you wantit's also putting at risk for injury. That's why as <a href="https://www.instagram.com/karaliotta/?hl=en" id="30212d67-d55d-33d6-a939-322129e37a6e"> a certified personal trainer and VP of Talent at Flywheel sports </a> , I'm going to teach you everything you need to know about lateral raises, including how to them, technique, variations, and more.

<h1> How To Do Dumbbell Lateral Raises </h1>

<ol><li> Stand with a dumbbell in each hand with arms by your sides, palms facing down and inward. </li><li> Without bending your arms, raise them up and straight out to your sides until they're shoulder-level. </li><li> Lower the dumbbells back to starting position. That's one rep. </li></ol>

Form tips: When you raise your arms, keep them at shoulder-leveland no higher. Do not lift them up to your ears. Make sure to keep your head above your tailbone, too, with no movement in your upper torso.

Reps/sets for best results: I recommend using 5- to 8-pound weights for three sets of 8 to 12 reps. Make sure to take a 30- to 45-second rest in between sets.

I can't say this enough, but lateral raises are a <a href="https://www.womenshealthmag.com/uk/fitness/strength-training/a708805/shoulder-exercises/" id="e05b28c7-d40f-3fac-a046-240c5cd8a3c1"> prime shoulder move </a> . It's an isolation exercise, meaning that it's extremely focused on a particular joint and group of muscles. In this case, it's your shoulder joints and your deltoid muscles. Strengthening these can protect you from future injuries when you're liftingand score you toned shoulders at the same time.

<h1> Variations On Dumbbell Lateral Raises </h1>

<ul><li> Do them with your thumbs up : Standard form for a lateral raise is with your palms facing down (as demonstrated above). But if you're struggling with this form, try doing the move with your thumbs up. With this modification, you'll find it's easier to keep your shoulders down and focus on that stability. </li><li> Play with tempo: Try sneaking a three-second hold into your lateral raise before bringing your arms back down. This will build up your resistance and strength. </li><li> Try a front raise instead: This is basically the same thing as a lateral raise, except you'll be bringing your arms up in front of you, rather than out to your sides. By doing so, you'll target slightly different muscles to mix it up. </li></ul>

<h1> How To Add The Move To Your Workout </h1>

<ul><li> Add it to your shoulder circuit: Dumbbell lateral raises aren't meant to be a warm up and should only be done after you've substantially worked out the other parts of your upper body. This helps ensure you'll have the shoulder mobility to do the move correctly. Plus, lateral raises target smaller muscles, and I generally recommend starting with chest and back movements (since those are bigger muscles) to warm up first. Personally, I usually put my lateral raises about three quarters of the way into my shoulder circuit. You'll find that by warming up larger muscles first, it's easier to focus on form, avoid injury, and reap all the benefits the lateral raise has to offer. </li></ul>

How To Do Dumbbell Lateral Raises The Right Way

How To Do Dumbbell Lateral Raises For Seriously Strong Shoulders

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