Here is a video demonstrating three large mucle group movements that will give you high levels of strength, burn a lot of calories, and promote long term fat loss. These exercises will tax the nervous system along with the muscular and cardiovascular systems.
The exercises show here are Ring Rows, Single Leg Deadlifts, and Knees to Elbows.
Ring rows are an excellent upper body exercise with a huge focus on the lats and rhomboids (upper back muscles). We generally perform this exercise to maximum effort on each set, leaving a few reps in the tank on the first set or two in order to avoid complete fatigue.
Single leg deadlifts will provide high levels of single leg strength, specifically in the hamstrings and glutes. You will develop great balance as well as stabilizing the musculature around the knee. Performing 3-4 sets of anywhere from 6-10 repetitions per leg will get you well on your way to superior lower body strength. This is usually used as an accessory when a squat or deadlift is our major lower body movement for the day.
Knees to elbows is a very advanced trunk and upper back exercise. It is extremely taxing on the lats as well as the muscles required for grip strength. I would recommend starting with hanging knee raises and as you get stronger, building up to the knees to elbows. We generally perform anywhere from 8-15 repetitions per set depending on the client’s level of fitness.
Use this video as a guide to create your own circuits using large muscle groups. This will promote high levels of strength, develop lean muscle which will raise the metabolism and burn fat at rest, and burn a ton of calories with each movement.
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