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Modified Total Body Workout

A clip from a modified total body workout that included reverse leg raises, round house kicks, side kicks, upper cuts, straight punches, jumping jacks.

Leg lifts isolate the rectus abdominis which is the muscle responsible for adding tone to your tummy. The main job of leg lifts is to build strong abs and hip flexors. Doing leg lifts properly can help improve your posture and reduce lower back strain by adding support to your mid-section. The strength that your hip flexors gain from doing leg lifts can increase your walking and running stride and possibly help prevent groin injury.

The roundhouse kick is found in most martial arts and kickboxing classes. Roundhouse kicks require repetitive use of muscle in your legs and core. Kickboxing strengthens the quadriceps in the upper leg and hip abductors for kicking power and strengthens the lower leg as well.

Upper cuts are used in strength training for stability and upper body strength. Upper cuts are a total upper body workout that, when done properly, targets your shoulders, upper arms, back, biceps, deltoids, trapezius, and triceps.
Straight punches are great for toning your upper body arms, shoulders and core. The muscle groups that benefit the most from straight punches are your deltoids, biceps, triceps, obliques, lower trapezius, latissimus doors (commonly called lats). If you need more of a challenge you can hold a dumbbell in each hand but make sure you start off with a light weight and work your way up.

Jumping jacks are a cardiovascular exercise, in the sense that it increases heart rate and increases metabolism. Jumping jacks are an effective exercise for the joints and can help to strengthen them. They also improve the oxygen levels in the body and helps boost blood circulation.

Modified Squats

A clip of workout including modified squats, uneven side squats, reverse lunges, push ups, and battle rope slams.

Squats help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic (muscle-building) environment, which promotes body-wide muscle-building.

The side squat or side lunge targets the quadriceps in front of each thigh as well as the hip adductors and glutes. If you take a very long lunge, however, you’ll shift some focus to the gluteus maximus. You can target more of your glutes during side-step squats by holding a barbell low on the back of your shoulders.

Reverse lunges work several muscles in the lower body including the quadriceps, hamstrings, glutes, calves and even your core muscles to some extent. This particular exercise will help improve your endurance, flexibility, strength, and balance.

Push Ups work all the muscles in our upper body and builds optimal strength in the forearms, shoulders, chest.

Battle rope slams involves the entire body that begins at the core and extends through the extremities (both arms and legs). The high intensity and rapid movement of battle rope training means that you will gain muscular and cardiovascular endurance while burning a ton of fat in the process.

Modified Bulgarian Split Squat

The Bulgarian Split Squat is a compound exercise work out for your leg muscles such as your quads, calves and hamstrings. Squatting helps make your body a lot more flexible and strengthens your body tissues, which will in turn make athletic injuries less likely to occur. The Bulgarian Split Squat can tone your entire body, including your stomach and backside.

Because your rear foot is elevated in this Split Squat you get greater hamstrings, external obliques and gluteus medius muscle activity but less quadriceps muscle activity than with the traditional squat.

Modified Burpees

One example of how we modified burpees on the wall for those that have back problems and cannot get on the floor or on a lower laying elevated surface.

Burpees are a full body strength training exercise and a great example of functional fitness. Burpees work your arms, chest, quads, glutes, hamstrings, and abs.

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