Monthly Archives: October 2014

Raised L-Sits

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Are you ready for another great stabilization exercise? L-sits are one of my favorite core strengthening exercises to perform because you can engage your entire core with one simple move. L-sits are a great exercise to add to any workout plan, and no matter what your fitness level, there is always room for growth and improvement with this exercise.

Raised L Sit

How to do Raised L Sits:
1. Grab two bars or stable surfaces of equal height and set them about 1 to 2 feet apart from each other. (The distance apart depends on the comfort of each person individually)
2. Place one hand on each surface and squat down to prepare for the exercise.
3. With your arms straight, raise your legs up off the floor in front of you.
4. Straighten your legs so they are now parallel to the floor.
5. Hold this position for as long as you can and then lower your legs back to the floor.
6. Repeat this exercise for the allotted amount of sets.

TIPS:
1. Track your progress with L-sits. The first time you try this exercise, you may only be able to hold this position for a few seconds, but after only a few weeks, you will see a huge difference in what you can do. Seeing your time increase will help motivate you to keep pushing your limits.
2. Keep your chest open and up. Keep your back straight and do not hunch when doing this exercise. Hunching will activate the wrong muscles and may even cause muscle strain.
3. Breathe. Like most stabilization exercises, it is common for people to hold their breath. I am sometimes guilty of this too, but holding your breath will cause unnecessary tension throughout your entire body which will actually make this exercise harder.
4. Look straight ahead! Try not to look down at the floor or at your legs, and don’t lift your head up. Pick something straight in front of you to focus on.
5. Your toes can be flexed or pointed during this exercise, but choose one. You want to really activate your legs and keep them straight and tight in this workout. If you let your feet just dangle, you will not be fully engaging your legs in this exercise.
6. If you do not have bars for this exercise, you can use two platforms, chairs, or even stacks of books.
7. My goal for this exercise is usually to hold the L-sit from 30-60 seconds and I do about 5 sets. If I do them right in a row, I try to take about a one minute break in between each set.

Have you ever tried Raised L-sits? Let me know what you think of this exercise and let me know if you have any other questions or comments by emailing me at corestrengthalec@gmail.com.

Handstand Negatives

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Handstand Negatives 1

This is the next step in learning how to do Handstand Pushups. If you have not tried any of the previous workouts suggested in order to learn how to do a handstand pushup, CLICK HERE. Handstand Negatives depend on a slow controlled motion to strengthen and train your back, shoulder, and core muscles.

To Perform Handstand Negatives:
1. Place a pad, pillow, or soft surface on the floor and against the wall.
2. Face the wall and prepare to kick up into a handstand. To do so, place your hands a few inches away from the wall, on either side of the pad, and kick your legs up. You should end in an upside-down position with your back facing the wall.
3. Bend at your elbows and slowly lower your head down to the pad.
4. Lower your legs back to the ground by pushing off the wall with your feet.
5. Stand back up and repeat steps 2-5 for the allotted amount of reps.

Handstand Negatives 2

TIPS:
1. The exercise is ALL ABOUT CONTROL. Holding the handstand position will practice stability, but also the lowering down will activate those muscles needed to do a handstand pushup.
2. When lowering your head down to the pad, try to lower as slow as possible. Taking 3-5 seconds is ideal. The slow motion will make this exercise hard, but effective. It will really test and work a wide arrange of muscles in your upper body.
3. Once your head is down on the pad, try pushing up from this position. It is ok if you can’t, just kick up into a handstand before every negative. If you can do a pushup, do another handstand negative after the pushup.
4. Try doing 5 negatives at a time at first and then try and work your way up to 10 consecutive reps. At first you may not be able to lower yourself slowly, but over time really test yourself and try to lower yourself as slow as possible.

Have you ever tried Handstand Negatives? Have you been following my guide to learning handstand pushups? Let me know what you think. Contact me at corestrengthalec@gmail.com with any questions, comments, or ideas for new topics.

Feature Friday: Jerdani Kraja

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Jerdani 1

First name: Jerdani
Last name: Kraja
City: San Diego
State: CA
Age: 21
Height: 5’10”
Weight: 180lbs
Profession: Fitness Model and Revlabs Athelete Manager

Follow Him:
Instagram: @jerdanikraja

Are you signed to any agencies or do you do promotions for any companies?
Revlabs (https://www.revlabs.com/)

When did you start working out?:
I started working out freshman year of high school when I was 14 years old.

Jerdani 2

How many days a week do you work out?:
I usually work out 6 days a week.

How long is your average workout?:
About 2 hours.

Favorite muscles to exercise:
Biceps and Triceps

Least favorite muscles to exercise:
Chest, its boring to me.

When did you start competing?:
I started competing when I was 19 years old, while being active in the military.

Jerdani 3


Do you have a coach to help you prepare for your competitions?:
I don’t have a coach to help me prepare.

Do you have any fitness goals? If so, what are they?:
There is a pro show in November, but my ultimate goal is to be one day competing at Mr. Olympia.

Do you have any fitness inspirations? If so, who are they?:
I have two. Gregg Plitt is someone who I have looked up to for a while now. My other inspiration is also my best friend, owner, and mentor. He is the president RevLabs, Joshua Nussbaum.

What supplements do you take or recommend?:
For my pre workout I take RevLabs Endorev. It’s like crack, and I need a tough pre workout. For my protein shakes, I use RevLabs protein and testosterone booster. It makes me feel great and brings my workouts and results to the next level. I also take any BCAAs or glutamine.

Jerdani 4

Can you give a brief overview of your diet?:
I try to eat 6 meals a day, spaced 3 hours apart. I also have 2 shakes a day.

Do you have any workouts that you specifically like, that you believe are very affective?:
I believe in super setting and drop setting everything I do.

Do you have any tips for people who are trying to reach their fitness goals?:
It takes time… be patient. Consistency is key.




Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I love people and helping, so feel free to hit me up for anything.

Did you like this week’s Feature Friday, Jerdani Kraja? Would you or someone you know like to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Killer Core Workout

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Photography: Peter Brown Apparel: Body Aware

Photography: Peter Brown
Apparel: Body Aware

When it comes to core workouts, I like to dedicate one day during the week to just core exercises. This workout is the one that I have been using for the past few weeks to help build and tone my core. So far I have been feeling and seeing some great results. The thing I really like about this workout is that it does not only focus on one area of your abdominals, but instead focuses on your entire midsection from your abs, to your obliques, and even your lower back. This workout consists of groups of exercises that should be done right after another followed by a long rest. This will test your endurance and will help give you the results you are looking for. Try it out and let me know what you think.

KILLER CORE WORKOUT!

Cardio and Warmup:
30 minutes of Cardio
10 minutes of Stretching

Group 1: (3 sets)
Leg Lifts with Alternating Stability Ball x 15 reps (Click Here)
Reverse Crunch with Stability Ball x 25 reps (Click Here)
Leg Lifts With Stability Ball x 10 reps (Click Here)
90 second rest
* Do 3 sets of this Group of exercises

Group 2: (3 sets)
Kettlebell Side Bend x 20 reps on right
Kettlebell Side Bend x 20 reps on left
Ab roller x 15 reps
90 second rest
* Do 3 sets of this Group of exercises

Group 3: (3 sets)
Raised Side Plank on right x Hold for 1 minute (Click Here)
Raised Side Plank on left x Hold for 1 minute (Click Here)
Toes to Bar x 10 reps
* Do 3 sets of this Group of exercises

Group 4: (3 sets)
Hollow Hold x Hold for 1 minute or until failure
60 second rest
* Do 3 sets of this exercise

Group 5:
Back hyperextensions x 200 reps. Rest when needed.
* I usually do about 5-10 at a time and then rest for about 5-10 seconds.
Stretch

That is my Killer Core Workout that I have been doing once a week for the past month. It is definitely not easy, but it will help get you a strong and toned core. Let me know what you think of the workout and contact me with any questions, comments, or ideas for new topics at corestrengthalec@gmail.com