Theories about proper workout strategies abound, but one popular method of strength training is to focus on one muscle group every day. However, there are some risks that come with putting too much stress on a single group of muscles. You can overwork yourself and increase the risk of injury, which is why some professional trainers discourage such a focused strategy.

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Danica Patrick's yoga skills are progressing quite nicely.

The NASCAR driver has posted Instagram pictures of her performing a handstand and back bridge, but her latest yoga entry is a video, and it's rather impressive.

Patrick does a handstand, then while maintaining the pose, she folds her legs together into a crossed position:


Ommmmorning!

A video posted by Danica Patrick (@danicapatrick) on

Here are some earlier yoga posts from Patrick:


This ones all about balance! Good thing my lunch was a sixstarpro protein shake! Light and does the trick!

A photo posted by Danica Patrick (@danicapatrick) on


Working on more shoulder and back flexibility..... Now heading "to the beach" aka pool.

A photo posted by Danica Patrick (@danicapatrick) on

In February, we shared an Instagram video by Marisa Inda, a personal trainer in Los Angeles, and our headline was Here's Exercise Sequence So Tough That We Cannot Recommend It For Everyone.

Now Inda has posted another Instagram video featuring an exercise that looks even tougher: Doing a handstand, and then alternating hands to touch her shoulders.


Even if you cannot come close to doing this, perhaps it can be an inspiration to do some sort of workout.



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If you want to boost your bench, squat, and deadlift, build your butt and improve your running and jumping form, then you must add the weighted single-leg hip thrust to your routine.

First, you should be able to do 10 body-weight reps on each side before progressing to the loaded version.

Once you can do that with perfect form, place a dumbbell in your supporting leg's hip crease. Do 3 to 4 sets of 5 reps on each side. Keep your abs crunched throughout the exercise, and move at your hips, not at your lower back.

(If you're looking for more ways to build athletic muscle while losing your belly, try The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks!)

Finish with a burnout set of as many body-weight reps as possible on each leg to pump up your glutes like Ball Park franks.

Jon Call is a specialist in something he calls Acrobolix, a blend of strength training, stretching and aerial flips. To illustrate his power and flexibility in a single exercise, Call does an overhead press with a 100-pound barbell while lowering himself into splits with his feet on two chairs. It goes without saying, but here's our disclaimer anyway: Don't try this at home (or anywhere else for that matter). Leave it to the professionals like Call.


To get a broader sense of Call's skills, here is his sizzle reel on YouTube:



People love to prove that they can hold a plank for a really long time. In fact, the plank record is more than five hours, set earlier this month. 

This is incredibly impressive, but most fitness experts agree that holding a plank beyond a minute or two does no good. If you go longer than that, the plank becomes more of an exercise in mental fortitude than anything else. Find out why in The Truth About Extreme Planking.

Studies show that repeated bouts of shorter isometric holds can provide better quality muscular contractions, promote better form, and enhance performance.

Enter the 10-minute plank flow. It’s quite simple: You continually go from one plank variation to another for 10 minutes straight. Flowing from one plank to another every 5 to 10 seconds works different muscle groups and trains your body in multiple planes of movement. Watch the video to see how to perform it.

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So you might go from a front plank to a side plank to a back plank. You can also add arm and leg movements, regress to a bear crawl position, or mix up if you’re on your hands or forearms. 

RELATED: 25 Awesome Abs Moves

The options are endless and the time will pass a lot faster than if you just held a standard plank the whole time. Have fun with it. The end result is 10 minutes of time under tension for your core, shoulder, and hip muscles.

Exercising in the sand is a great way to get in shape, but as a practical matter, getting to the beach isn't very convenient for most. Even in the Los Angeles area, sitting in traffic can ruin well-intentioned plans for a beach workout. The husband-wife team of David and Minna Herskowitz have reverse-engineered this idea by opening a gym that brings the beach inside. Check out Sandbox Fitness in Sherman Oaks, California:

There are different ways to gauge the intensity of a workout, and basing it on the amount of sweat isn't necessarily one of the better options. During this discussion with his colleagues, Travelle Gaines, the trainer for many pro athletes, explains what he uses to determine how effective a training session is.

Baylor defensive end Shawn Oakman just pulled off a pretty insane move during his workout with famed trainer Travelle Gaines. Oakman jumped on top of a 40-inch box while holding a 70-pound dumbbell in each hand.

Oakman, who is listed at 6-9 and 280 pounds, is projected to be a top three pick in the 2016 NFL draft, according to early scouting reports. Moves like the one he just did at Gaines' gym in Las Vegas can only help his standing.

The box jump has become a popular training technique, thanks largely to the viral videos from Texans star J.J. Watt.



The burpee and the kettlebell swing are known as two of the toughest, fast-paced, total-body exercises out there. So we thought, why not combine them into brutal fitness challenge?

(Think those two movements are bad? Here are 11 Brutal Exercises You Love to Hate. How many have you tried?)

Here’s how it works: Perform as many burpees as you can in 30 seconds. Rest for 30 seconds, and then perform as many kettlebell swings as possible in 30 seconds. Rest for 30 seconds. That's 1 round. Do 3 rounds total. Count your reps to keep score.

For another fast and furious burpee and swing drill, check out How to Lose Belly Fat with Just Two Exercises.

"To fly through this challenge, you have to be strong, explosive, and have some seriously high levels of aerobic conditioning," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, who demolished this challenge with 77 reps. How many can you do? Try it and let us know in the comments below.

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