Hey there, it's Coach Chad Derowitsch from KCFITCLUB in Overland Park, KS. As a personal trainer specializing in healthy aging for Gen Xers, I understand how challenging it can be to get back on track with your fitness goals after a vacation. You've indulged in new experiences, relaxed, and enjoyed some delicious food, but now it's time to refocus.
Feeling puffy, bloated, and possibly a bit achy is common after a vacation, but don't worry, it happens to the best of us. Here are five steps to help you bounce back and regain your fitness momentum:

​GET IN TOUCH If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.

Chad Derowitsch, MBA, BA: Exercise Science
Email: [email protected]
Website: www.kcfitclub.com

Address: 11848 Quivira Road, Overland Park, KS 66210
Overland Park Personal Trainer

• Certified Online Personal Trainer
• Certified in Exercise Nutrition

Stay strong and keep pushing forward!

The Adjustable Step Bodyweight Squat is an excellent exercise for several reasons:

• Improves Mobility: By focusing on the squat motion without added weight, you can work on your hip and knee mobility, which is essential for many everyday activities and exercises.
• Enhances Balance: This exercise requires control and stability, which helps improve your overall balance.
• Builds Strength: Even without weights, the Adjustable Step Bodyweight Squat is effective at building lower body strength, particularly in the quads, hamstrings, and glutes.

Here’s a step-by-step guide to mastering this exercise:

1. Set Up Your Step: Position an adjustable step so that when you sit on it, your knees are bent at a 90-degree angle. Your knees should be level with your buttocks, and your feet should be shoulder-width apart and slightly in front of you.
2. Hand Position: Place your hands together in front of your chest as if you are praying. This helps maintain balance and proper posture.
3. Stand Up: From the seated position, stand up without rocking forward. Keep your hands in place, head and chest up, and bring your hips forward until you are standing straight.
4. Lower Yourself: With control, lower yourself back down to the seated position, coming to a complete stop. Make sure to keep your movements smooth and controlled.
5. Repeat: Aim for 10 to 15 repetitions. As you become more comfortable with the movement, try removing a riser from the step to go into a deeper squat, increasing the intensity of the exercise.

Tips for Success

• Focus on Form: Proper form is crucial to prevent injury and maximize the benefits of the exercise. Keep your chest up, back straight, and knees aligned with your toes.
• Control Your Movements: Avoid rushing through the exercise. Controlled movements ensure you're working the right muscles and improving your balance and strength.
• Progress Gradually: As you get stronger and more comfortable, gradually reduce the height of the step to increase the difficulty.

By incorporating the Adjustable Step Bodyweight Squat into your fitness routine, you'll be setting a solid foundation for more advanced exercises like weighted squats. Remember, consistency and proper form are key to making progress.

If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.

Chad Derowitsch, MBA, BA: Exercise Science
Email: [email protected]
Website: www.kcfitclub.com

Address: 11848 Quivira Road, Overland Park, KS 66210
Overland Park Personal Trainer

• Certified Online Personal Trainer
• Certified in Exercise Nutrition

Stay strong and keep pushing forward!

1.Set Up the Barbell
Start by adjusting the squat rack so that the barbell is at a suitable height. Remember, the higher the bar, the easier the push-up will be. This adjustability makes it an excellent tool for gradually increasing the difficulty as you get stronger.
2. Hand Placement
Place your hands on the bar, slightly wider than shoulder-width apart. This placement helps ensure that you engage the right muscles and maintain balance.
3. Body Position
Step back until your body forms a straight line from your head to your heels. Engage your core and ensure your body is rigid. This position is crucial for maintaining proper form and preventing injury.
4. Lowering Phase
end your elbows and lower your chest towards the bar. Keep your elbows at a 45-degree angle to your body. Lower yourself in a controlled manner to maximize muscle engagement and avoid strain.
5. Pushing Phase
​Push through your palms to return to the starting position. Focus on controlled, steady movements to maintain form and prevent injury. Keep your core engaged throughout the movement.

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​Bodyweight exercises are the best place to start if you are new to exercise or have taken a long break. Using your own body's resistance is a great way to develop strength, endurance, range of motion, and balance. The great thing about bodyweight exercises is that you can perform them virtually anywhere.  

​Before you move on to a weighted squat, it is an excellent idea to ensure good strength, range of motion in your hips and knees, and balance. 
When Performing The Adjustable Step Bodyweight Squat

• You're going to set up an adjustable step to where you sit on it; it creates a 90-degree bend at your knee.
• Your knee should be level with your butt.
• Keep your feet shoulder-width apart and your feet out in front of you.
• Place your hands together like you are praying.
• Now stand up without rocking yourself forward and keeping your hands in place.
• While standing, keep your head and chest up and bring your hips forward until you are standing straight.
• Lower yourself back down with control and go to a complete stop, then repeat the same motion. 

A good goal is to start with 10 to 15 repetitions. Once you have masted this movement, try taking a riser out so you go into a deeper squat. ​​
​

The Overhead Pull Down is an example of a tension exercise. This movement requires you to flex the targeted muscle, which is your arms and shoulder blades. The better you create a mind-muscle connection, the more significant the intensity of the exercise. It may be challenging, in the beginning, to raise your arms in the air repeatedly, but over time, you will get stronger and be able to create more intense flex. You can use this exercise as an upper-body warm-up or active recovery between your weighted exercises.

When performing the Overhead Pull Down Tension Exercise 

• Stand shoulder-width apart.
• Starting with your hands open with your fingers fully extended over your head.
• You want to focus on flexing your back, and simultaneously, as you are coming down, squeezing your fist. 
• Draw your elbows down into your side.
• Then as you come back up, open your hands and draw up your shoulder blades nice and tall. 

​A good place to start is with 20 to 30 repetitions. Also, if you want to make the overhead pull-down tension exercise more challenging, try balancing on your toes while performing the exercise.

​The modified push-up off the bar is an excellent exercise for beginners so that you can eventually transfer to a floor push-up. ​

​When Performing The Modified Push-Up Off The Bar 

• Position the bar, so its height is parallel with your hip.
• Place your hands, so they are slightly wider than shoulder-width.
• Walk your feet back to where your heels can no longer touch the ground.
• Keep your feet shoulder-width apart.
• Bring your hips forward with your head and chest up.
• Slowly lower your chest to the bar with your elbows pointing out.
• Push yourself back up to the starting position. ​

Set a goal of 20 to 30 repetitions. Once you have mastered this height, move the bar slightly lower and repeat the same process until you get close to ground level. ​

This an excellent exercise for beginners because the get-ups from the front are low impact and performed anywhere.​

To Perform Get-Ups From The Front

• Start in an upright position. 
• Lower yourself down to your knees. 
• Walk with your arms down flat to the floor
• Walk yourself back up into a full-standing position. 

​You can change the intensity of the exercise by the speed you move. A goal of 1 to 2 minutes would be an excellent place to start. If you have knee or shoulder problems, you should avoid this exercise. ​
​

​The Modified Tricep Push-up is a great bodyweight exercise for beginners who want to strengthen their triceps. It is an excellent way to transition into a full tricep push-up.
To Perform The Modified Tricep Push-Up 

• Start with making a triangle with your hands beneath your chest. 
• Bring your knees back far enough, so your hips are lower than your back
• Keep your head up.
• Then slightly bend your elbows out to the side 
• Come back up nice and tall

​A good goal would be to aim for 20 to 30 repetitions. The deeper you take the bend in the elbow, the more intense the exercise.

The High Plank is an isometric exercise that is great for beginners. The High Plank is excellent for the muscular endurance of your upper body and core.
​To Perform The Modified Tricep Push-Up 

• Start with making a triangle with your hands beneath your chest. 
• Bring your knees back far enough, so your hips are lower than your back
• Keep your head up.
• Then slightly bend your elbows out to the side 
• Come back up nice and tall

A good goal would be holding this position for 60 seconds. If you find this position taxing, you can modify it by dropping down to your knees and walking your hands forward so that your hips are lower than your back. Once you have mastered the High Plank, you can move on to the low Plank. ​

​

Dead Bug is an excellent exercise for beginners who want to strengthen their core and hip flexors. Start by lying on the floor with your head and back flat.
When Performing The Dead Bug 

• Position your legs like you are sitting on a chair.
• Keep your knees stacked over your hips and your feet flexed towards your shins.
• Have your hands positioned like you are in a hold-up.
• Make sure to keep your stomach contracted and your low back tight against the floor.
• Hold the pose in a static position. 

​A good goal would be to hold for 60 seconds. Once you have mastered this exercise, you can move on to making the pose more challenging by putting an exercise ball between your legs and holding a medicine ball over your head.  ​

 Once you have mastered the basic step, you can be more aggressive and move on to a higher platform. ​