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If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.
The barbell complex is a "hybrid" exercise combining the hang clean, back squat and shoulder press. There are many variation of this exercise, but most often it is performed with an Olympic lift, squat, push and pull. It's very demanding on your short-term energy systems and is effective for conditioning for sports. You can use a PVC pipe, wood dowel or empty barbell to begin. Once you feel comfortable with the movements you can slowly add weight.
The barbell forward lunge strengthens the glutes and thighs. You can take a shorter step forward if you are just learning to perform lunges. Once you have performed a few sets you can increase your stride length to activate the hamstrings and glutes. Dumbbells may be used in place of a barbell if you have difficulty balancing the bar on your back. The barbell forward lunge can be included in your lower-body workout or circuit training routine.
The leg-tucked medicine "med" ball crunch strengthens the abdominals and obliques. The med ball makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals - choose a lighter ball for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
ISSA is one of the most respected certifications out there and in my opinion the most comprehensive.
The best part of it all is I was able to study at home and I can't begin to tell anyone how thorough the course that the ISSA has for becoming a personal trainer is.
Charles Poole Jr.
Only 2 months after being certified I got hired as a Fitness Coordinator and started making my income as a fitness trainer for Marines and Civilians. The knowledge I have gained by getting certified through ISSA has laid a solid foundation for further certification I got afterward.
Having the backing of ISSA I feel confident that I am helping to change people's lives through fitness and I am very passionate about that! I am excited to meet new clients and help them start their fitness journeys.
I just finished my newest certification of Specialist in Exercise Therapy, and that ISSA was there to help me successfully pass the exam with confidence. I highly recommend the ISSA to fellow trainers, and to trainers, we hire for our studio!
The content is informative and the support is endless.
I needed a online option that would meet my needs so I could study and also work, the course more than met my needs and expectations.
My experience has been great and the support team makes it very easy to complete the course and get back to me with answers to any questions I have very quickly.
Thanks to ISSA, I am able to compete and win in bodybuilding competitions despite my day job, and I am honored to help others achieve their personal health aspirations amid their busy schedules.
ISSA provided me with essential tools and knowledge to transform my hobby into a desired business.
I do not believe there is another certifying organization that has the background, integrity, caring and compassion that the ISSA has...
As a busy fitness professional having ISSA as a resource is golden.
I learned so much about what it takes to be a trainer. The program covers tons of information, but it was manageable and very useful and relevant.
Their courses work well with my very busy schedule. ISSA's support team has always answered any questions in a timely manner whether it by phone or email.
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