Return to the starting position and repeat for 20 repetitions.Alternate crossing the right foot in front of the left foot and vice versa. You are crossing the legs for inner thigh engagement.Explode up, squeezing the glutes and hamstrings while drawing the inner thighs together, to land at the top of your jack with legs crossed.Start at the bottom of your wide second position, pliè squat.Option to also lift your heels up off the ground, transferring the weight to the balls of your feet, as you lift your arms overhead.Perform an isometric hold in the legs while you lift your arms overhead.Keeping your shoulders stacked over your hips, core and butt tucked in. Act as if you are sliding your back down a wall and lower into a wide second position, pliè squat.
Step into a wide second position or pliè squat with heels turned slightly in and toes turned slightly out.Once you’ve completed all three circuits, take a 1-minute break and utilize the AMRAP Method: repeating the entire workout sequence for ‘as many rounds as possible’. Perform each exercise for 20 repetitions. Each circuit consists of one barre exercise and one HIIT exercise, for a total of 6 exercises. Plus, you can easily do this HIIT barre workout at home. Each exercise requires total body engagement, but the workout is designed to emphasize the burn in the lower body.īelow are 3 circuits that require just your bodyweight. Whether you want to squeeze in a workout during your lunch break or tone up for a fast-approaching event, this 6-exercise circuit workout has you covered. Meld these two training methods together and you have the perfect HIIT barre workout at home for the modern day, busy women. The super-efficient HIIT method of training is the ideal workout for a quick burn and barre is incredibly effective for transforming the so-called ‘problem areas’ for women. Enter the barre, HIIT combo workout which combines basic barre moves with high intensity interval training to strengthen and tone while increasing your metabolism and endurance. So when that precious window of time comes, it’s got to be worth it. Life is busy and sometimes it can be hard to squeeze in a workout. Now, you can provide your members with all the benefits of the Sissy Squat in only about 3 feet of space.I get it. Look no further than The X3S™ Pro, The Abs Company’s patented, space-saving, and affordable Sissy Squat machine. So, ask yourself: is my gym giving members the right options for performing this classic lower body exercise? If not, we’ve got your solution. They work your core – you can work your abs much more intensely than with normal squats which is another great benefit.You can use them to progress – sissy squat benches allow you to do sissy squats with a barbell so you can progress your quad gains while staying secure.They’re efficient – sissy squats are a compound exercise, so they help you target several areas in one go.They’re great for building muscle – doing sissy squats will help you get that teardrop thigh shape you’ve been looking for.They help you to build up your hip flexors – which is a really tricky area to target but will really benefit you if you can strengthen these up.
According to MiraFit, the benefits of The Sissy Squat don’t stop there: Not only does the exercise work your quads and glutes, but it also incorporates the core to build incredible abdominal and lower back strength. But it’s the compound movement that Monty Wolford employed that makes The Sissy Squat so effective. ( )Īnd while other exercises like lunges and traditional squats get all the love, the Sissy Squat is often left in the shadows. His secret? Compound movements in all of his leg exercises, which led him to invent a super effective move of his own: The Sissy Squat. Legendary fitness guru Monty Wolford was well known for his leg definition, and more specifically the fact that his upper thigh and middle thigh measured at the same diameter. We only need to look at the Sissy Squat’s origins to see why it’s so effective and well regarded in the fitness community. The Sissy Squat requires an exerciser to lock their feet into position with a block or bench (see picture above) before performing their squat, thereby focusing all tension on the thighs. I’m talking, of course, about the Sissy Squat. But there’s one classic leg exercise that unfortunately isn’t given due credit-in fact, many gyms don’t offer options for this exercise in their space at all. The bench press remains the champion of chest exercises, the pull up is still the gold standard for building your back muscles, and the bicep curl is still the surefire way to build giant arms. No matter how many new fads and crazes come up in the fitness industry, it’s hard to argue against the classics.
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