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Ready to take your lunges to the next level? Here are 12 walking lunge variations to not only take you to the next level but also prevent your program from getting stale.⁣⁣
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NOTE: my legs are fried from filming all of these variations. 😂⁣⁣
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Whether you are someone who has a day-to-day job sitting for hours at a time or an athlete (or both), the lunge is a phenomenal exercise as reveals any areas of weakness in the hips and lower extremities as you move from one leg to the next. Not only will lunges help reduce the risk of injury as you get stronger, but will also help you improve balance, speed, power, and range of motion in the lower extremity.⁣⁣
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SWIPE TO SEE ALL 12 VARIATIONS⁣
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#reedswellnessandfitnesstraining

Do you know what is crazy about failure?
It’s that for many of us, failure is defined as the end of the road. When we reach this point of failure, we feel as though our world is crumbling down upon us. We beat ourselves up and that light at the end of the tunnel which once seemed to bright, is now dimmer than ever before.

I’m here to tell you that that is far from the truth. Failure and success shapes us into the beings we are today. We have all failed at many things just as we all have been successful at many tasks. And when we do fail at one thing, it becomes the journey of a new beginning. You just have to ensure that you rise back up after you have fallen, learn from your previous failures, and try again.

Sure, it won’t be easy and you’ll definitely have dark days. You’ll have days where you are clawing your way to the surface. You’ll have days where you want to just throw up your middle fingers and say FU. But success at any given goal is not meant to be easy. Its a challenge. It’s a journey. A journey of self-development.

Just remember this. On those days where you want to throw in the towel, just remember that it will get better over time. Be persistent. Do not give up. Do not let that light dim. Though we as humans prefer the path of least resistance, do not succumb but instead rise.
You.got.this!

#reedswellnessandfitnesstraining

Wide Stance Bent-Over Deadshift and option with Row:⁣
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This is a really great exercise to strengthen the core while in a bent-over position. ⁣

Swipe to view additional movement.
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To Perform:⁣
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1️⃣ Get into a wide-stance position. With your legs straight and a slight knee bend, hinge from your hips to get into a bent-over position.⁣
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2️⃣ Place a kettlebell next to the inside of your right foot. With your left hand, reach to your right to grab the kettlebell.⁣
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3️⃣ As you lift the weight, ensure that your core is braced, your back is flat. As you lift, try not to let the weight shift your body. Stay stable and feet driven into the ground with equal force.⁣
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4️⃣ You have two options here:
➡️To perform the deadshift, you will “shift” the weight from right to left, then switch hands so that you are always reaching across your body, with the opposing hand, shift the weight from left to right, and repeat for the desired repetitions.⁣
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➡️ For the rowing option, you will reach your left hand to grab the kettlebell and instead of shifting the weight, you will row to your left side. When you return the kettlebell back down, you will place in the center of your feet, row again, and then place on the inside of your left foot and row again. After you’ve completed the three rows, you’ll switch hands.⁣
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*️⃣ When performing, aim for a lighter weight the first time performing and try to aim for around 6-8 repetitions each side.⁣
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Give it a try! The normal response is that it is much harder than it looks.⁣
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#reedswellnessandfitnesstraining

Recovering from allergies and not able to get enough oxygen in. Nice and easy run on the trails. Great for the mind and body right now. Second run in my @altrarunning Lone Peaks and loving them. One thing I made a mistake on was not focusing on hydration as much prior and during this run. So, I wanted to chat about replenishing fluids and electrolytes. Mostly because I received a question asking about the importance of electrolytes. Great question, Sebastian. 💪⁣
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Electrolytes consist primarily of four electrically charged minerals: sodium, potassium, calcium, magnesium. In addition, electrolytes consist of chloride, phosphate, bicarbonate, and sulfate. Most of the time, you only hear about the primary group.⁣
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Electrolytes are critical for exercise performance, like allowing your muscles to contract most efficiently. If you are wondering if your body has ever needed them, it’s safe to say that the answer is yes. You know your body is depleted of electrolytes whenever you begin to cramp during a workout or race, run in hot temperatures, workout for over an hour, when you have salt buildup on your body or clothing, or even when you are excessively sweating.⁣
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Electrolytes do much more than just ensuring that a muscle contracts. Electrolytes also ensure that: ⁣
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• balances amount of water in the body⁣
• ensures that your muscles as well as your nerves, brain, and heart function most optimally⁣
• your blood pressure is balanced⁣
• moves waste out and nutrients into your cells.⁣
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For me, I use a variety of means to replenish my electrolytes. For those runs that are intense or over an hour, I use @nuunhydration tablets, @gatorade, @powerade, or even @guenergylabs products. I’ve used @swordperformance as well and had great results. My advice is to experiment and find what works best for you. ⁣
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Out of curiosity, what electrolyte method works best for you?⁣
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#reedswellnessandfitnesstraining

The @runflyingpig has their 4-way challenge and so do I. 😏 Went our for a slow run to ease the legs back into some higher mileage for next week. As I was jogging downtown, I decided to get some hill training in via a few parking garages. While there, I knocked out my own 4-way challenge version via push-ups: 1️⃣incline, 2️⃣decline, 3️⃣slanted, 4️⃣slanted. By the time I filmed this set of push-ups, my arms were jelllyyyyyy!⁣
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Incline: As many good reps as possible⁣
Decline: 10x⁣
Slanted: 5x⁣
Slanted: 5x⁣
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Remember, it’s better to be fit to run than to run to be fit. Running to be fit only needs to a multitude of injuries due to an imbalance of muscles, weak musculature not being able to support joints while running, etc. In short, do your strength training runners! 💪😁👍⁣
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PS, 21 days until @jmull12 and I start our 100-mile journey via @nextoppevents. As @angieatc would say ➡️ dumb idea 😂😂😂

Reed's Wellness and Fitness Training

630 Elm Street,

Ludlow, KY, 41016,

United States

joshuareed@reedswellnessandfitnesstraining.com

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Mon 6am-7:30pm

Tue 6am-7:30pm

Wed 6am-7:30pm

Thu 6am-7:30pm

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Sat 7am-3pm

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