Benefits: The barbell one arm row is a great way to challenge your back and core stability at the same time. The weight in this exercise comes at a different angles than when using a dumbbell, so you muscles will be challenged differently. By performing the single arm movement, the muscles in your core will be forced to work in order to stabilize.

How To:

1) Stand at the end of a barbell, with it flat on the ground by your side

2) Squat down by bending at the knees and hips, while keeping the back flat

3) Grab the barbell with one arm and elevate your upper body so it is at a 45-degree angle

4) Stabilize your core and row the head of the barbell towards the side of your ribs

**TRAINERS TIPS** Attempt to pinch shoulder blades together during the row. During the row, limit any elevation in the shoulder that is performing the work.

Benefits:

The alternating lunge jump is an excellent exercise that fits well with just about any workout. If you want to lose weight, increase power or increase your cardio endurance, all could benefit from the alternating lunge jumps. By performing consecutive jumps you will be incorporating both plyometric and cardiovascular training.

How To:

1) Walk into a lunge

2) At the bottom of the lunge, aggressively drive up jumping into the air

3) While in the air switch legs

Benefits:

The high pull is an amazing exercise for people looking to lose weight, increased endurance and even gain muscle. It is an aggressive move that should be done with speed as the main concern. Since the high pull requires speed and total body involvement, it is great for getting the heart rate up fast. Done for a higher rep range (8-12) it is great for weight loss and done in a low rep range (2-6) it is great for building strength. It also challenges the shoulders and will lead to increased strength in your upper back area.

How To:

1) Start with a bend in the hips and slight bend in the knees
2) The dumbbells should be just above your knees on your thighs
3) Starting with the hips, explosively drive upwards
4) The dumbbells should go in an upward pattern close to your body
5) Elbows shoot up straight to the side, dumbbells should finish just under your chin

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