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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted the

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Speaker 1: Power of the Lunge. I have done shows titled The

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Speaker 1: Power of the Push Up, I have done the Power

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Speaker 1: of the Plank, and today it's the Power of the Lunge.

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Speaker 1: And I do these shows because I believe in these

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Speaker 1: exercises and how powerful they are, how they work for

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Speaker 1: so many different people, and on and on and on,

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Speaker 1: and that is what makes them a mainstay in just

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Speaker 1: about every good fitness professionals exercise arsenal and it should

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Speaker 1: be part of your program as well. But there are

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Speaker 1: myths and there are misconceptions that go along with these exercises,

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Speaker 1: and that is what this show and all my shows

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Speaker 1: are about, is breaking it down. So today it's all

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Speaker 1: about the lunge. And I have been lunging since I

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Speaker 1: started in this business and I continue today and I

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Speaker 1: will give you all the reasons why you should as well.

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Speaker 1: But first, you know, I will talk about your hesitation.

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Speaker 1: And you know I did a show also called our

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Speaker 1: Squat's Bad for your knees? Are Squat's bad for you?

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Speaker 1: Because that's what we hear all the time. I also

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Speaker 1: did a show Six Exercises to Bulletproof your Lower Body,

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Speaker 1: and no surprise, lunging was part of that show, a

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Speaker 1: big part of that show. So we're gonna talk about

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Speaker 1: the lunging one on one, just the basic biomechanics. And

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Speaker 1: and again that myth, and it is a myth that

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Speaker 1: lunges and squats are bad for you. How can they

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Speaker 1: be bad for you when we are doing them all

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Speaker 1: day long? It is not like some weird movement like

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Speaker 1: if you said, you know, hanging leg lifts with a

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Speaker 1: medicine ball and doing rotational work, that's bad for you.

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Speaker 1: That's not natural. You know, we are kind of doing

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Speaker 1: a complex movement there. Kettle bell swings. Let me just

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Speaker 1: throw that out there, just for the heck of it,

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Speaker 1: you know, taking a weight, swinging it underneath your butt

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Speaker 1: and then swinging it up. We could have a discussion

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Speaker 1: and I will not today, about that, like how natural

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Speaker 1: was that? How often in your everyday life are you

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Speaker 1: doing that movement? So we could actually have and will

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Speaker 1: have a great discussion about that at some point, not today,

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Speaker 1: But lunging and squatting when I hear doctors say that

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Speaker 1: it's bad for you, and as I talked about on

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Speaker 1: the podcast, are squat's bad for you? I had that

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Speaker 1: very experience. Was giving a lecture on squatting and a

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Speaker 1: well known doctor at the time came up to me,

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Speaker 1: who was also lecturing, and said, totally disagree that you

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Speaker 1: shouldn't squat. I disagreed and we discussed it. But today

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Speaker 1: again we're talking about lunges. I'm gonna tell you why

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Speaker 1: they're good, how they're good, the mistakes you make when

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Speaker 1: you do them, how to progress, why you should do them,

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Speaker 1: and give you some takeaways that you can do right away.

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Speaker 1: I love them. When I was a trainer, huge part

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Speaker 1: of training clients to do a number of things. You know.

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Speaker 1: Let me just take that first quick break so we

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Speaker 1: can get right into it, talking about the power of

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Speaker 1: the lunge, an exercise that costs no money and needs

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Speaker 1: no equipment. And that's another two reasons why it's such

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Speaker 1: a great exercise. We will be right back. So we're

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Speaker 1: talking about the lunge. And if you have listened to

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Speaker 1: my episodes on the push up in the plank, the

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Speaker 1: same criteria hold true for why the lunge is such

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Speaker 1: an important and effective exercise for everyone. So when I

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Speaker 1: say everyone, that is what makes it such an amazing exercise.

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Speaker 1: Like the push up and the plank. You can modify

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Speaker 1: it For the very beginner, the person who is just

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Speaker 1: starting out, you can lunge and I will tell you how.

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Speaker 1: If you are super advanced, you can modify it to

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Speaker 1: work for you and I will tell you how. And

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Speaker 1: there's so much in between. So there are an infinite

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Speaker 1: number of variations to the lunge, and I'm gonna give

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Speaker 1: you a bunch. So it's it's it's for everybody. It

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Speaker 1: is for everybody. And let me begin also by saying

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Speaker 1: it is natural. As I said in the open to

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Speaker 1: the show, we are lunging and squatting all day long.

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Speaker 1: So when someone tells you shouldn't do those things that

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Speaker 1: that's nuts to me. Because if you have pain when

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Speaker 1: you are squatting and lunging, we need to strengthen those

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Speaker 1: muscles around your joints, not let them get weaker and weaker.

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Speaker 1: So when you don't strengthen the muscles around your joints,

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Speaker 1: whether it's the knees or the shoulders, whatever, the muscles

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Speaker 1: get weaker and weaker and the pain is going to increase.

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Speaker 1: So The goal, in my opinion and experience, is to

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Speaker 1: strengthen those muscles around the joints. The problem lies in

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Speaker 1: that people don't do it correctly. They do too much

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Speaker 1: too soon, they do too much weight. I'm getting ahead

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Speaker 1: of myself, and that's the problem. The problem is not

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Speaker 1: that you shouldn't do those movements and build that strength.

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Speaker 1: It's that people don't do it correctly. That's pretty much

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Speaker 1: the entire takeaway to squats and lunges. And then you

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Speaker 1: go too far, and I'll talk about that like, you know,

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Speaker 1: why make taking risks when when you don't have to?

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Speaker 1: All right, but lunges are natural. We are doing it

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Speaker 1: all day long, when you are walking stairs, when you

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Speaker 1: are picking things up, your activities of daily living, lunging

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Speaker 1: right when you're doing your recreational sports, that's all lunging.

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Speaker 1: And when you think of sports like tennis and you

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Speaker 1: know racket sports and basketball and soccer, and you are

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Speaker 1: moving in multiple directions, which is why I will give

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Speaker 1: you lunges that work in yes, multiple directions. So they

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Speaker 1: are a phenomenal lower body strength move no equipment, no expense.

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Speaker 1: You can do them anywhere at any time. They also

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Speaker 1: work a significant number of your lower body muscles, basically

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Speaker 1: everything you want to work, and depending on how you

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Speaker 1: do them, which type of lunge you do, and how

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Speaker 1: you do them, you work different uh, you know, muscles

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Speaker 1: of the lower body in different intensities. So it's your quadriceps,

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Speaker 1: the front of your legs, your glutes, your butt muscles,

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Speaker 1: your hamstrings, your calves, a total lower body move and

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Speaker 1: then if you start to do lateral lunges that I

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Speaker 1: will talk about super important. Now you're gonna work your

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Speaker 1: abductors and other muscles of the lower body as well.

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Speaker 1: A huge point of why lunging is an exercise everyone

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Speaker 1: should do also is that it's a unilateral type of movement.

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Speaker 1: It is a one legged type of movement, which is

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Speaker 1: so important, and I've talked about that on many other

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Speaker 1: episodes of the show. I am injury Free, you know,

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Speaker 1: having done an insane number of races over the years

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Speaker 1: because of these exercises. I am getting ready to either

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Speaker 1: tomorrow or the next day as I record this, to

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Speaker 1: run across the Grand Canyon and back. I'm fifty one,

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Speaker 1: I have zero aches and pains. I'm scared about the

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Speaker 1: distance and the fact that it's not a race that

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Speaker 1: I can. You know, that's supported. You know, if I

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Speaker 1: run into problems with the friend i'm running with, we're

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Speaker 1: we're you know, we're on our own. But my point

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Speaker 1: is these exercises have bulletproof my body and they can

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Speaker 1: and will for you as well. And the unilateral aspect

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Speaker 1: is huge. So when we talk about squats, bilateral, so

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Speaker 1: you're gonna get that base of strength first. And this

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Speaker 1: is one again problem with so many people who are

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Speaker 1: following programs where they don't build that base of strength

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Speaker 1: first and they get too complicated and to advanced too soon.

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Speaker 1: You have to walk before you run. You have to

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Speaker 1: build a base of strength before you can go to

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Speaker 1: the more advanced moves. And for lower body that's bilateral squats,

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Speaker 1: body weight squats, and progression starting with bilateral moving to unilateral.

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Speaker 1: You can mix the two. I'm not gonna get into

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Speaker 1: that today, but my point is that you need to

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Speaker 1: build that strength first and bilateral is where you start.

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Speaker 1: So unilateral awesome. You know you step forward, that is

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Speaker 1: a lunge that is natural, So you're working the right leg,

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Speaker 1: you're working the left leg relatively independently, again, depending on

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Speaker 1: which type of ones you are doing. But that's important.

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Speaker 1: And when you go unilateral, you're not only building that

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Speaker 1: strength on either side, and so many of our issues

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Speaker 1: are due to imbalances that one side is much stronger

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Speaker 1: than the other, and that's a huge problem. So when

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Speaker 1: you build that base of strength and then you add

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Speaker 1: in the unilateral aspect, now you are talking. Now you're

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Speaker 1: starting to bulletproof that body. And when you add in

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Speaker 1: the unilateral you are also getting what you're getting. Balance

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Speaker 1: super important, especially as we get older, and you are

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Speaker 1: engaging your core. So that's why we need to do

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Speaker 1: this stuff. So not only you know, are the muscles

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Speaker 1: around your um knees getting weaker and hips if we

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Speaker 1: don't strengthen them as we get older through squats and lunges,

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Speaker 1: your course getting weaker. Your balance is getting worse. That's

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Speaker 1: why we need to do this stuff progressively and appropriately.

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Speaker 1: All right, jumping right into it. There was a research

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Speaker 1: study done by the American Council on Exercise that found

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Speaker 1: that the forward lunge was one of the most effective

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Speaker 1: exercises for eliciting a high level of muscle activity in

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Speaker 1: your glutes, uh, your gluties, media's and your hamstrings. That's huge,

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Speaker 1: So your butt muscles and your hamstrings. Now again, the

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Speaker 1: way you do a lunge will change the muscles, the

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Speaker 1: amount of each specific muscle you are utilizing, and that's

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Speaker 1: important and that's why you want variation of these as well.

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Speaker 1: But that's huge. So you know a study that showed

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Speaker 1: the forward lunch, simple forward lunch to be extremely effective

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Speaker 1: at working those muscles. All right, so let's jump right

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Speaker 1: into common mistakes. Common mistakes. My first one I put

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Speaker 1: down and this came out after I had my list

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Speaker 1: my original list was not doing them, because that's really important.

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Speaker 1: That's the most common mistake is that you listen to

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Speaker 1: bad advice from bad health and wellness people whomever it

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Speaker 1: may be, saying you should never do them. Now, there

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Speaker 1: are always a small percentage, smaller percentage of people who

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Speaker 1: have major issues, so I always want to put that

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Speaker 1: out there, But the vast majority of people, if you're

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Speaker 1: living and walking around normally day to day, even when

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Speaker 1: and if you have joint pain, you still can and

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Speaker 1: should strengthen your muscle. Okay, So not doing them is

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Speaker 1: one of the most common mistakes. And you also don't

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Speaker 1: do them, not just because someone tells you not to,

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Speaker 1: but because what. You don't know what to do, you

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Speaker 1: don't know how much to do, you don't know uh frequency,

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Speaker 1: And I'm gonna give you all those things all right,

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Speaker 1: I'm gonna save this one. Let me skip ahead. Another

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Speaker 1: common mistake is doing them with bad form, and that

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Speaker 1: goes to several things. Doing them too fast, too fast, right,

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Speaker 1: going through the motion. Like every other exercise I talk

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Speaker 1: about slow muscle engagement. Your goal is to work those muscles. Now.

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Speaker 1: I know many people go that hurts or it's it's challenging.

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Speaker 1: That's the goal. That's the goal. And when you don't

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Speaker 1: do it properly, as I will talk about, the forces

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Speaker 1: go to places you don't want them to go. And

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Speaker 1: that's when, Yes, the line I have used since I

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Speaker 1: started doing thitness videos many years ago, squats are not

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Speaker 1: bad for you. Lunges are not bad for you. Bad

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Speaker 1: squats and bad lunges can be add for you. So

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Speaker 1: you need to do them with appropriate form, with the

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Speaker 1: right amount of external load, if any, and then you

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Speaker 1: will be okay. So you don't want to do them

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Speaker 1: too fast. You also don't want to do them with

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Speaker 1: an improper range of motion, and oftentimes that is connected

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Speaker 1: to holding weights that are too heavy. I see this

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Speaker 1: all the time at the gym. There's someone trainer hands

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Speaker 1: the client fifty pound dumbbells, thirty pound dumbells, twenty pound

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Speaker 1: dumbells and says, go do walking lunches. And what happens.

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Speaker 1: The person does a two inch range of motion, generally speaking,

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Speaker 1: a shorter stride. And that's gonna me. And I'm getting

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Speaker 1: ahead of myself again that the knees going forward, and

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Speaker 1: you're not getting the true benefit of the exercise. You

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Speaker 1: want to go through a full range of motion. You

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Speaker 1: want to engage as many muscle groups for as long

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Speaker 1: as possible as you can. When you go too heavy,

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Speaker 1: as in so many other exercises, you lose that. And

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Speaker 1: for the vast majority of people who are listening, who

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Speaker 1: are just trying to, you know, rehab injuries or prevent injuries,

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Speaker 1: enjoy the activities of daily living, take part in your

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Speaker 1: favorite recreational activities. You don't need any weight, and you

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Speaker 1: know you don't. You just go slowly and you program

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Speaker 1: several of these exercises into your routine. But if you

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Speaker 1: slow it down and you do it with proper form,

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Speaker 1: you really don't need any weight at all To really

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Speaker 1: start to bulletproof your body. May sound crazy, but it's true.

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Speaker 1: It's just just like push ups. Telling my son the

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Speaker 1: other day the number of people I see doing those

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Speaker 1: horrible push ups pulses. Same thing with lunges, same thing

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Speaker 1: with lunges with weight that is too much. Another one

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Speaker 1: I've brought up in the past banging your knee into

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Speaker 1: the floor. And I give the example of the experience

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Speaker 1: I had when I was hosting some fitness videos and

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Speaker 1: one of the fitness models was just banging the knee

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Speaker 1: into the floor and I said, what are doing and

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Speaker 1: they replied, this is way the way the trainer told

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Speaker 1: them to do it correctly. Um, don't bang your patela

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Speaker 1: into the floor, especially if you're holding weight, but not

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Speaker 1: at all, So stop right before your knee is down

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Speaker 1: on the floor. And for certain don't bang it in

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Speaker 1: what what would be the possible It didn't get into

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Speaker 1: what would be the possible benefit. It's ridiculous and going

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Speaker 1: too complicated. As I was saying, so holding weights doing

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Speaker 1: too much, I will get into you know where you

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Speaker 1: can have advanced moves and you can use medicine balls

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Speaker 1: and things like that, and unstable platforms and disks. Absolutely,

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Speaker 1: but you gotta earn the right to do it. You

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Speaker 1: gotta work on the basics first. Work on the basics first,

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Speaker 1: and most people don't want to put in the time

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Speaker 1: to do that. It's boring. I get it. I get it.

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Speaker 1: If you're paying a lot of money to a trainer,

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Speaker 1: especially and you're doing walking lunges or you know, stationary lunges,

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Speaker 1: I'll talk about guys. This is boy, this isn't fun,

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Speaker 1: this isn't sexy. Well, it's about strengthening in the right way.

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Speaker 1: So just focus on that and finally, spend just a

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Speaker 1: little bit longer on this one, because it's why many

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Speaker 1: people don't do it. Being bad for your knees. And

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Speaker 1: one of the common cues that a fitness professional will

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Speaker 1: give is keep your knees behind your toes, and that

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Speaker 1: goes for squats and lunges. Keep your knees behind your toes. Now,

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Speaker 1: this is just people love the fitness iconoclass who love

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Speaker 1: to go there and say, well, of course you can

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Speaker 1: go past your toes. There's no research or or limited research.

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Speaker 1: Someone will say no. Others who actually look at research

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Speaker 1: will say not a lot or limited research into your knees.

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Speaker 1: Going past your toes being detrimental when you do a

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Speaker 1: squad le lunch. Well there is, and you know, here's

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Speaker 1: where I always go to. Well, let me let me

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Speaker 1: start with this one of the one of the examples given.

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Speaker 1: And I've seen this war and it repeats itself. So

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Speaker 1: there was an article I was reading and it was

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Speaker 1: someone saying, sure, you can go past your toes when

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Speaker 1: you squat. And I know we're talking about lunches, but

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Speaker 1: it's connected. And they said, just give just throw a

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Speaker 1: couple of cheerios down on the ground where a child,

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Speaker 1: you know, if you have a young child, and what

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Speaker 1: do they do. They bend down and their knees go

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Speaker 1: past their toes. I love that logic. I love that logic.

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Speaker 1: And another one is, oh, look at the knees of

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Speaker 1: people in India who squat, you know, when they're praying

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Speaker 1: and things like that. They have healthy knees. I could

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Speaker 1: do a whole show on just that type of logic.

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Speaker 1: I get it. I get it, and I always want

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Speaker 1: to look at the real world and that is part

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Speaker 1: of it. Research and studies are by far not the

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Speaker 1: end all be all. There's not even close to enough

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Speaker 1: research on any of the topics I talked about pretty much,

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Speaker 1: but but using that as like, oh, of course, a

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Speaker 1: three year old picking up cheerios and it's natural. First

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Speaker 1: of all, watch the way they get down and are

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Speaker 1: they supporting a hundred fifty pound barbell on their back

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Speaker 1: as they're doing it. It's now we get into like

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Speaker 1: the goofiness of that type of logic. So yeah, the

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Speaker 1: cheerio kid example not really selling it for me. But

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Speaker 1: then you go, what's the benefit? Is there a huge

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Speaker 1: benefit for your knees going past your toes? And I'm

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Speaker 1: gonna stick to lunge is here for the most part,

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Speaker 1: but I gotta give the a little bit of the

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Speaker 1: research into squats. So one of the best guys, and

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Speaker 1: I've had him on the show Brad shon Felt, Brad

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Speaker 1: shone Felt, Dr. Brad schon Felt, but in the industry forever,

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Speaker 1: had him on one of the first shows. I want

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Speaker 1: to tell you what he says, and this is he's

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Speaker 1: just one of the best in the business. So talking

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Speaker 1: about squats keeping your knees behind your toes, uh, he says,

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Speaker 1: and I'm quoting him in fact, is there's little evidence

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Speaker 1: to back up such a claim. But I love that

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Speaker 1: he says little, but he says he follows that up with,

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Speaker 1: it is true that as knees move anteriorly i e.

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Speaker 1: Forward during the squat, the forces acting on the knee

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Speaker 1: joint increase. He qualifies that by saying, however, there is

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Speaker 1: no magic point where these forces suddenly become dangerous. I

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Speaker 1: would follow that up with, and I love Brad, and

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Speaker 1: I'm not going against what he says here by any stretch.

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Speaker 1: There's also no magic point that I've seen so far

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Speaker 1: where it becomes super effective where you go, oh, of course,

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Speaker 1: if I squat down to this step, then I'm getting

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Speaker 1: this enormous benefit. And there's so much more here, so

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Speaker 1: much more. And he actually quotes a study or references

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Speaker 1: a study done in two thousand three by Andy Fry

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Speaker 1: and some colleagues. They took seven recreational trained mails and

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Speaker 1: they did three unrestricted squat lifts and three restricted. So

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Speaker 1: they put a wooden board basically in front of their

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Speaker 1: knees to keep them with the knees behind their toes,

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Speaker 1: and then let them do it within knees past the toes.

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Speaker 1: What did they find? Brad even says, as expected, knee

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Speaker 1: torque was greater when the knees went past the toes

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Speaker 1: compared to restricted squatting. Now, just to muddy the waters

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Speaker 1: for a quick second, Brad also goes into in this study,

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Speaker 1: when you're doing a squat, the positioning of your upper body,

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Speaker 1: the lean, and your hips. What they also found was

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Speaker 1: there was increased torque in your hips and people tend

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Speaker 1: to lean forward. So with squatting it is a little

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Speaker 1: different or significantly different from a lunch and that you

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Speaker 1: don't have those issues. And Brad even says that he says,

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Speaker 1: I would note that the same rules do not apply

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Speaker 1: for lunges. Since the lunge involves stepping forward. There's no

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Speaker 1: issue with maintaining an erect posture during performance. So discussion

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Speaker 1: for another day. And I still for both keep my

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Speaker 1: knees behind my toes and if you try to do

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Speaker 1: a well, let me say again, you don't have that

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Speaker 1: issue with a lunch, So there's more freedom of movement

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Speaker 1: with your upper body and the issues that you will

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Speaker 1: find with a squat biomechanically are different for a lunch,

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Speaker 1: and it's it's better. So let's go back to the lunge.

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Speaker 1: Now when you step forward, and you can do this

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Speaker 1: if you're standing and listening to the show. Take a

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Speaker 1: step forward, a short step forward. You feel that? Where

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Speaker 1: do you feel it when your knee starts to go

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Speaker 1: past your toes? When your move been right away is

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Speaker 1: within knee translating forward, you feel in your knee. You're

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Speaker 1: trying to feel it in your muscles. You feel it

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Speaker 1: in your knee. So I I not only over the

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Speaker 1: years go to the science and go to the anecdotal,

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Speaker 1: but this is why I also compete, and you know,

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Speaker 1: believe that you really, if you're talking fitness, you should

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Speaker 1: be talking about things you do on a regular basis.

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Speaker 1: So I get it. Like many people want to avoid

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Speaker 1: feeling it in their legs because it's intense. A right,

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Speaker 1: you're feeling your muscles, and so you shorten your stride

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Speaker 1: and you bend forward. You're trying to avoid the muscles.

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Speaker 1: And that's why when you hold weights that are too heavy,

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Speaker 1: that's exactly where you're gonna go to because it's really

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Speaker 1: challenging on your muscles. It's easier but more dangerous. I

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Speaker 1: would argue to let your knee go forward. All right,

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Speaker 1: all right, we're getting we're getting in the good stuff here,

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Speaker 1: so we're gonna finish up with just the form issues

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Speaker 1: after this final break, and then I'm gonna get into

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Speaker 1: this specifics. Here's what you're gonna do, here's how often

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Speaker 1: you're gonna do it, and here's the amazing takeaways and benefits.

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Speaker 1: And you know, one of the amazing takeaways and benefits

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Speaker 1: is that you know, decreased pain and increased ability to

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Speaker 1: do everything you want to do paint free. Alright, final break,

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Speaker 1: come back and finish this up about form, and then

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Speaker 1: finish up what you should do when it comes to

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Speaker 1: the lunge, the power of the lunge. We'll be right back,

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Speaker 1: all right. And I love you know, going to Brad

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Speaker 1: Schawenfeld and the studies he's gonna cite. There are just

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Speaker 1: you know a handful of really good people I would

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Speaker 1: argue in this business. And those are the people I've

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Speaker 1: had on the show and we will continue to have

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Speaker 1: on the show who truly study it, who lived at

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Speaker 1: Brad was a trainer for years in the city when

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Speaker 1: I was, and then you know, went on to get

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Speaker 1: his PhD and become an incredible resource and researcher in

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Speaker 1: the muscle and uh fitness field. And let me just

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Speaker 1: quote again or quote one more time, or something different

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Speaker 1: from that study he was referencing. The take home message

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Speaker 1: from the researchers Fry and colleagues was, while it is

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Speaker 1: critical to protect the needs from unnecessary forces, it is

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Speaker 1: also important to avoid unnecessary forces acting at the hips.

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Speaker 1: So again just talking about, you know, keeping a squat natural,

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Speaker 1: but that first line is really important. Why while it

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Speaker 1: is critical to protect the kneeds from unnecessary forces, unnecessary forces,

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Speaker 1: and when the unnecessary forces a choice, and whether that

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Speaker 1: choice be your form or the amount of weight you

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Speaker 1: use oftentimes both, then we're talking torque and and sheer

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Speaker 1: forces and things like that. That might not be what

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Speaker 1: you're looking for, all right, And let me just give you.

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Speaker 1: When Brad finishes this little discussion, he gives great takeaways

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Speaker 1: that I would too, and I'm just gonna to read his.

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Speaker 1: He says, the biggest mistake he sees is that people

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Speaker 1: tend to push forward on their front leg. He's talking

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Speaker 1: about doing a lunch now, the biggest mistake he sees

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Speaker 1: people tend to push forward on the front leg, which

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Speaker 1: significantly increases sheer at the knee joint. Instead, your focus

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Speaker 1: should be centered on dropping the rear leg. In doing so,

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Speaker 1: your front leg will stay perpendicular to the ground, minimizing

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Speaker 1: stresses to the knee joint without negatively impacting the hip

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Speaker 1: or the spine. Okay, couldn't have said it better, which

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Speaker 1: is why I read it verbatim from Brad. So you

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Speaker 1: are focusing on dropping, you know the Q I give

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Speaker 1: and gave when I was an instructor. Dropping your upper

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Speaker 1: body right down into the ground, keeping that front leg,

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Speaker 1: as Brad said, perpendicular to the ground. You are trying

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Speaker 1: to work that muscle. When the knee goes forward, you

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Speaker 1: are decreasing the muscle activation and increasing the chance of injurgue.

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Speaker 1: All right, good enough. You know a little comparison to

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Speaker 1: squats because they're always lumped together squats and lunges. So

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Speaker 1: that's why I kind of had to find a way quickly,

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Speaker 1: hopefully to give you that connection the correlation and where

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Speaker 1: they are somewhat different. So getting strong with body weight

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Speaker 1: squats and then progressing to some weight if you need to,

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Speaker 1: getting form good there, and then you know when you're

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Speaker 1: ready you can start here. By the way, here's the progression.

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Speaker 1: So I'm gonna give you three ways I progress people

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00:24:32,080 --> 00:24:35,440
Speaker 1: and believe you should be progressed. First of all, stationary

428
00:24:35,680 --> 00:24:39,959
Speaker 1: stationary lunch. And even though this is unilateral, you know

429
00:24:40,040 --> 00:24:43,359
Speaker 1: for the yes, we'll call it unilateral. I mean you

430
00:24:43,359 --> 00:24:45,840
Speaker 1: could debate both feet are fixed. I don't want to

431
00:24:45,840 --> 00:24:48,199
Speaker 1: get too deep into that. But one light forward, one

432
00:24:48,280 --> 00:24:50,520
Speaker 1: leg back and straight up and down. So you're gonna

433
00:24:50,560 --> 00:24:55,280
Speaker 1: work that front leg and you don't need to hold

434
00:24:55,480 --> 00:24:58,280
Speaker 1: a lot of weight. This is where you start good

435
00:24:58,280 --> 00:25:02,040
Speaker 1: form work because balance is involved, core muscular chure is involved.

436
00:25:02,400 --> 00:25:06,199
Speaker 1: So this is where you start stationary lunch, right leg forward,

437
00:25:06,480 --> 00:25:09,560
Speaker 1: left leg forward. You get strong there first, That's where

438
00:25:09,560 --> 00:25:11,600
Speaker 1: I started clients when I was a trainer. Then you

439
00:25:11,720 --> 00:25:14,520
Speaker 1: progress to movement, so you may do a couple of weeks,

440
00:25:15,119 --> 00:25:18,600
Speaker 1: depending on your fitness level or how much you progress

441
00:25:18,640 --> 00:25:21,399
Speaker 1: and are comfortable with. Always air on the side of caution.

442
00:25:21,440 --> 00:25:24,200
Speaker 1: By the way, what's the rush, you know, doing another

443
00:25:24,240 --> 00:25:28,280
Speaker 1: week or two stationary first, then movement front lunges, So

444
00:25:28,320 --> 00:25:31,320
Speaker 1: you go stationary lunch now front line, step forward, step back.

445
00:25:31,760 --> 00:25:35,119
Speaker 1: Once you had movement in now the complexity is elevated,

446
00:25:35,640 --> 00:25:41,879
Speaker 1: more balance, more coordination, more core activation, more reliance on

447
00:25:41,960 --> 00:25:44,240
Speaker 1: proper form, and you're not always have to step forward,

448
00:25:44,240 --> 00:25:47,720
Speaker 1: you gotta push off to get back right. So movement,

449
00:25:48,280 --> 00:25:52,879
Speaker 1: and within the movement category bucket, I throw in forward

450
00:25:52,960 --> 00:25:58,320
Speaker 1: lunges and backward lunches. Forward lunges, backward lunches. Now backwards

451
00:25:58,359 --> 00:26:00,920
Speaker 1: a little weird, we're not really walking backwards, but it's

452
00:26:00,920 --> 00:26:03,960
Speaker 1: a great way to add variation, to challenge your body

453
00:26:03,960 --> 00:26:08,639
Speaker 1: in a different way, and those are good things. And

454
00:26:08,680 --> 00:26:15,960
Speaker 1: then finally lateral lunch. The lateral lunge so important because

455
00:26:16,080 --> 00:26:19,120
Speaker 1: it is the movement we rarely do. We work front

456
00:26:19,119 --> 00:26:22,160
Speaker 1: to back, and so much of our activities of daily

457
00:26:22,200 --> 00:26:25,879
Speaker 1: living and our sports are sideways as well. So we

458
00:26:25,960 --> 00:26:29,320
Speaker 1: run forward, we bike, we go front to back. We

459
00:26:29,359 --> 00:26:32,080
Speaker 1: need to go side to side too, So a lateral

460
00:26:32,200 --> 00:26:35,119
Speaker 1: lunge where you step to the side and come back

461
00:26:36,520 --> 00:26:41,560
Speaker 1: incredible way to strengthen in a functional manner. That's going

462
00:26:41,640 --> 00:26:44,320
Speaker 1: to help again with activities of daily living and all

463
00:26:44,359 --> 00:26:45,760
Speaker 1: the fun things you want to do as well. So

464
00:26:45,840 --> 00:26:49,200
Speaker 1: forward lunch, back lunch, and lateral lunch. Now you're working

465
00:26:49,200 --> 00:26:52,959
Speaker 1: in three directions. And then finally, if you want to,

466
00:26:53,680 --> 00:26:58,080
Speaker 1: you add in an external load. So that can be dumbbells,

467
00:26:58,119 --> 00:27:01,240
Speaker 1: that can be a barbell, that can be holding a

468
00:27:01,280 --> 00:27:05,639
Speaker 1: medicine ball, and so that's an option. I would start back.

469
00:27:06,040 --> 00:27:09,160
Speaker 1: So if you are going there, you start stationary, right,

470
00:27:09,640 --> 00:27:13,600
Speaker 1: don't progress to walking, you know, forward lunges until you

471
00:27:13,640 --> 00:27:19,680
Speaker 1: go stationary first. Now you can't. They're they're different. You know, uh,

472
00:27:19,880 --> 00:27:23,560
Speaker 1: reasons and ways you might mix those in, but I

473
00:27:23,600 --> 00:27:27,880
Speaker 1: don't want to complicate it. So always starting back right,

474
00:27:28,080 --> 00:27:30,159
Speaker 1: building up. So now, okay, let me hold weights, let

475
00:27:30,160 --> 00:27:32,040
Speaker 1: me start station let me see how that feels, let

476
00:27:32,040 --> 00:27:34,000
Speaker 1: me get used to that first. Then I'll add in

477
00:27:34,040 --> 00:27:37,920
Speaker 1: the forward lunch all right, and with the movement. I

478
00:27:37,960 --> 00:27:40,120
Speaker 1: should say, by the way, I didn't talk about walking lunges,

479
00:27:40,600 --> 00:27:43,080
Speaker 1: that's another ad in the movement. So forward lunch can

480
00:27:43,119 --> 00:27:46,720
Speaker 1: be stepping forward, stepping back, or walking lunches. Now you

481
00:27:46,760 --> 00:27:49,240
Speaker 1: see the difference though, when you walk like that, you

482
00:27:49,280 --> 00:27:51,200
Speaker 1: don't have to push off to get back. So it's

483
00:27:51,400 --> 00:27:56,560
Speaker 1: another great variation, another great natural movement. So stationary to start,

484
00:27:56,920 --> 00:27:59,840
Speaker 1: start to add in movement. Next, add in weight after

485
00:28:00,000 --> 00:28:02,560
Speaker 1: at and then you can start to have fun and

486
00:28:02,600 --> 00:28:06,240
Speaker 1: start moving things around. And let me throw in a fourth.

487
00:28:06,359 --> 00:28:10,800
Speaker 1: I was gonna save this, but that is where I'm

488
00:28:10,800 --> 00:28:14,000
Speaker 1: gonna save it. I'm gonna save it say, we're, we're,

489
00:28:14,040 --> 00:28:16,399
Speaker 1: we're we're working on the fly as well, all right,

490
00:28:16,440 --> 00:28:19,280
Speaker 1: So real quickly, how much? How often? One of three sets?

491
00:28:19,560 --> 00:28:22,200
Speaker 1: One of three sets, if you're a beginner, fewer, you're

492
00:28:22,200 --> 00:28:25,200
Speaker 1: building up slowly one to three sets, ten to fifteen

493
00:28:25,200 --> 00:28:29,360
Speaker 1: repetitions generally building up that strength to begin with two

494
00:28:29,400 --> 00:28:33,040
Speaker 1: to three times a week, Monday, Wednesday, Friday or Monday Thursday.

495
00:28:33,080 --> 00:28:37,040
Speaker 1: Two is is good, Three a little better, but two

496
00:28:37,200 --> 00:28:41,360
Speaker 1: is perfectly fine if you're consistent. All right, and then

497
00:28:41,440 --> 00:28:44,120
Speaker 1: let me just throw in one of my favorite things

498
00:28:44,200 --> 00:28:47,280
Speaker 1: to do, my total body workout too, which was my

499
00:28:47,320 --> 00:28:49,800
Speaker 1: second video I ever did, did it all on my own.

500
00:28:50,280 --> 00:28:53,400
Speaker 1: My first strength video was just basic. It was squats

501
00:28:53,400 --> 00:28:55,479
Speaker 1: and lunges and all that kind of stuff, you know,

502
00:28:55,520 --> 00:28:59,840
Speaker 1: the biceps, the curls, shoulder presses. Total body two. I

503
00:29:00,040 --> 00:29:01,800
Speaker 1: just took those moves and I put them together and

504
00:29:01,840 --> 00:29:04,600
Speaker 1: made them combo moves. So the first workout forty minutes,

505
00:29:04,680 --> 00:29:07,920
Speaker 1: second workout about twenty two minutes. But this is more advanced.

506
00:29:07,920 --> 00:29:09,840
Speaker 1: So you take a lunge and what do you do

507
00:29:10,040 --> 00:29:14,680
Speaker 1: forward lunge with a shoulder press. Now we're talking. This

508
00:29:14,720 --> 00:29:17,280
Speaker 1: is a little more advanced. Now, we're an intermediate, but

509
00:29:17,320 --> 00:29:20,280
Speaker 1: when time's an issue and you want a little bit

510
00:29:20,320 --> 00:29:24,640
Speaker 1: more kind of functional sports specific type movements. Now you're

511
00:29:24,640 --> 00:29:28,120
Speaker 1: doing this. So one example would be a forward lunge,

512
00:29:28,120 --> 00:29:31,560
Speaker 1: as I said, with an overhead shoulder press with dumbbells

513
00:29:31,960 --> 00:29:33,560
Speaker 1: or you can use a barbell, you can use UH,

514
00:29:34,200 --> 00:29:38,000
Speaker 1: medicine ball whatever. Then another example of a variation would

515
00:29:38,040 --> 00:29:41,400
Speaker 1: be backward lunge with bicep curls or backward lunge with

516
00:29:41,760 --> 00:29:44,320
Speaker 1: side lateral rays. Which already did a shoulder one, so

517
00:29:44,400 --> 00:29:46,920
Speaker 1: let's do a bicep one. So now you're starting to

518
00:29:46,960 --> 00:29:50,040
Speaker 1: see you build up the strength, you learn how to

519
00:29:50,080 --> 00:29:52,760
Speaker 1: do a lunge correctly. Then you add in if you

520
00:29:52,800 --> 00:29:57,200
Speaker 1: want shorter amount of time, circuit training with upper body

521
00:29:57,280 --> 00:30:02,720
Speaker 1: and lower body moves combined maximizes your time. You're gonna

522
00:30:02,800 --> 00:30:05,880
Speaker 1: burn more calories because you don't stop, and you're adding

523
00:30:05,920 --> 00:30:09,000
Speaker 1: in uh an extra exercise doing two at the same time.

524
00:30:09,880 --> 00:30:13,800
Speaker 1: All right, And actually here's where I'm gonna go with

525
00:30:13,880 --> 00:30:16,440
Speaker 1: the I'll give you a fourth and a fifth. We'll

526
00:30:16,440 --> 00:30:20,880
Speaker 1: put it like that, so stationary lunge movement at in weight.

527
00:30:21,560 --> 00:30:24,840
Speaker 1: Then we'll go ply a metric quick funny story about that.

528
00:30:24,920 --> 00:30:28,240
Speaker 1: So poly metric jump lunges super advanced, and this was

529
00:30:28,280 --> 00:30:31,200
Speaker 1: a huge part of a uh, we'll throw it out there,

530
00:30:31,240 --> 00:30:35,320
Speaker 1: Insanity workout program. Right, jump lunges super hard, super challenging,

531
00:30:35,720 --> 00:30:38,000
Speaker 1: really stressful on the body, and it was a huge

532
00:30:38,040 --> 00:30:40,240
Speaker 1: part of that program. I was in one of the

533
00:30:40,240 --> 00:30:44,400
Speaker 1: commercials for Insanity many years ago, and those jump lunges

534
00:30:44,440 --> 00:30:47,600
Speaker 1: nearly killed me. We did them all day long, NonStop,

535
00:30:48,480 --> 00:30:52,280
Speaker 1: and they are super advanced. And if you, I mean

536
00:30:52,320 --> 00:30:55,680
Speaker 1: I knew when to tap out. And actually there was

537
00:30:55,720 --> 00:30:58,480
Speaker 1: one other guy on the set. He was younger than me,

538
00:30:58,600 --> 00:31:01,640
Speaker 1: but he was more a modeled in a fitness person.

539
00:31:02,160 --> 00:31:05,440
Speaker 1: And about two minutes into the shoot you heard the

540
00:31:05,480 --> 00:31:08,120
Speaker 1: director come over the p A system and say get

541
00:31:08,120 --> 00:31:10,560
Speaker 1: out of the shot. He was dying and he should

542
00:31:10,560 --> 00:31:15,040
Speaker 1: have been so. But that is another advanced advanced move plyometrics.

543
00:31:15,080 --> 00:31:17,160
Speaker 1: So now you're taking a lunge and you're adding in

544
00:31:17,200 --> 00:31:20,960
Speaker 1: a plyometric element. And finally, and I would actually put

545
00:31:20,960 --> 00:31:24,240
Speaker 1: this one ahead of plyometrics, and a variation to make

546
00:31:24,280 --> 00:31:28,360
Speaker 1: it more challenging is to add in an unstable element,

547
00:31:28,680 --> 00:31:30,840
Speaker 1: so your front foot could be on a balanced disc

548
00:31:31,320 --> 00:31:34,000
Speaker 1: or something like a bow Sue. Although that's you can

549
00:31:34,080 --> 00:31:35,720
Speaker 1: do that. It's a little higher depending on which one

550
00:31:35,760 --> 00:31:39,360
Speaker 1: you have and how inflated it is. But that front

551
00:31:39,360 --> 00:31:42,600
Speaker 1: foot could be on something unstable wobble board like one

552
00:31:42,600 --> 00:31:45,080
Speaker 1: of the wooden ones balance boards. You can also put

553
00:31:45,080 --> 00:31:49,080
Speaker 1: your back foot on a stability ball. I love to

554
00:31:49,120 --> 00:31:51,720
Speaker 1: do that with a lot of my athletes. So front

555
00:31:51,800 --> 00:31:54,480
Speaker 1: leg is stable, your back leg is on a stability ball.

556
00:31:54,680 --> 00:31:57,080
Speaker 1: You go up and down. Want to make that even harder,

557
00:31:57,480 --> 00:32:01,000
Speaker 1: pull the stability ball back in front as you go,

558
00:32:01,160 --> 00:32:04,120
Speaker 1: So you go down. I'm doing this as I speak.

559
00:32:04,920 --> 00:32:07,280
Speaker 1: You go down, the ball goes backwards as you go

560
00:32:07,360 --> 00:32:09,600
Speaker 1: down into the lunge, and you pull it back towards you.

561
00:32:10,080 --> 00:32:14,160
Speaker 1: Now you're really activating core muscles. You're making it more advanced,

562
00:32:14,240 --> 00:32:19,080
Speaker 1: more functional, really fun and again infinite number of variations.

563
00:32:19,080 --> 00:32:20,920
Speaker 1: But another one I used to do frequently with the

564
00:32:21,040 --> 00:32:25,000
Speaker 1: same type of clients medicine ball rotations. So you go

565
00:32:25,120 --> 00:32:27,840
Speaker 1: into a front lunge, You're holding a medicine ball out

566
00:32:27,840 --> 00:32:30,040
Speaker 1: in front of you, and you rotate to the side,

567
00:32:30,440 --> 00:32:33,200
Speaker 1: and then you step back and you rotate back. And

568
00:32:33,520 --> 00:32:35,480
Speaker 1: one more way to take that up a notch is

569
00:32:35,600 --> 00:32:39,680
Speaker 1: medicine ball talks. So a lot of my tennis racket

570
00:32:39,800 --> 00:32:43,440
Speaker 1: sport type clients over the years step forward, rotate, throw

571
00:32:43,520 --> 00:32:46,040
Speaker 1: me the ball as the rotating I throw it back

572
00:32:46,040 --> 00:32:49,960
Speaker 1: to them, they step back. So you've got movement, you've

573
00:32:50,000 --> 00:32:54,000
Speaker 1: got external load, and you've got now apply metric element

574
00:32:54,120 --> 00:32:56,280
Speaker 1: of sorts with your upper body. And you can do that,

575
00:32:56,360 --> 00:32:59,440
Speaker 1: by the way, with a dumbell or anything else as well.

576
00:32:59,560 --> 00:33:01,480
Speaker 1: All right, giving you a lot, but this is what

577
00:33:01,520 --> 00:33:05,480
Speaker 1: the show is about. Finally, let's wrap this up right.

578
00:33:05,920 --> 00:33:08,880
Speaker 1: I could go on forever, but I see those comments,

579
00:33:09,600 --> 00:33:11,040
Speaker 1: and I love your comments. I asked for them at

580
00:33:11,040 --> 00:33:13,520
Speaker 1: the end of every show. But you know one who said, um,

581
00:33:13,800 --> 00:33:18,280
Speaker 1: get to the point. Listen, it's a talk medium. I'm

582
00:33:18,280 --> 00:33:21,680
Speaker 1: gonna go off on tangents, and I apologize if that

583
00:33:21,760 --> 00:33:25,400
Speaker 1: offends you, but give me a couple extra minutes. All right,

584
00:33:25,800 --> 00:33:27,280
Speaker 1: here's a great way to do it too. You know,

585
00:33:27,320 --> 00:33:29,960
Speaker 1: this show is about how you work in India, what

586
00:33:30,000 --> 00:33:32,600
Speaker 1: you're doing. Then many people go, I don't even want

587
00:33:32,640 --> 00:33:35,160
Speaker 1: to do strength training on my own. I don't want

588
00:33:35,160 --> 00:33:37,040
Speaker 1: to do it separately. I should say. So, if you're

589
00:33:37,040 --> 00:33:40,560
Speaker 1: a walker or you're a runner, here's a phenomenal way

590
00:33:40,680 --> 00:33:44,040
Speaker 1: to do your lunges. If you're a runner and you're

591
00:33:44,120 --> 00:33:46,760
Speaker 1: running three miles, and you're running three miles on trails,

592
00:33:46,840 --> 00:33:48,480
Speaker 1: let's say you're in the woods a couple of times

593
00:33:48,480 --> 00:33:51,680
Speaker 1: a week three miles. You run a mile, you do

594
00:33:51,760 --> 00:33:56,200
Speaker 1: walking lunges for thirty seconds, you run a mile, you

595
00:33:56,320 --> 00:33:59,040
Speaker 1: do walking lunges for thirty seconds, you run a mile,

596
00:33:59,200 --> 00:34:01,600
Speaker 1: you do walking lunch is for thirty seconds. If you're

597
00:34:01,640 --> 00:34:07,280
Speaker 1: a walker, do the same thing. You're walking ten minutes,

598
00:34:07,680 --> 00:34:12,040
Speaker 1: do ten walking lunges, ten steps every ten minutes, every

599
00:34:12,080 --> 00:34:15,160
Speaker 1: five minutes, depending on how long you're going. So work

600
00:34:15,360 --> 00:34:19,879
Speaker 1: your lunging into your cardio. Now, for runners, if even

601
00:34:19,960 --> 00:34:23,360
Speaker 1: high level runners, phenomenal way to add a strength element

602
00:34:23,400 --> 00:34:25,560
Speaker 1: to make your runs a little more challenging. To you

603
00:34:25,560 --> 00:34:28,000
Speaker 1: know you're gonna run on more tired legs or walk

604
00:34:28,040 --> 00:34:30,640
Speaker 1: on more tired legs after that, So you're gonna strengthen

605
00:34:30,640 --> 00:34:35,120
Speaker 1: your body in a unique way. And that's a great way.

606
00:34:35,239 --> 00:34:37,279
Speaker 1: You don't have to do it every run, obviously, or

607
00:34:37,280 --> 00:34:40,520
Speaker 1: every walk, but so simple, and you could be doing

608
00:34:40,560 --> 00:34:43,120
Speaker 1: it down the sidewalk. You know, you can wait till

609
00:34:43,120 --> 00:34:45,560
Speaker 1: there's no cars around our people, or you'd be like me,

610
00:34:45,600 --> 00:34:48,200
Speaker 1: and you don't care and you just do it. So

611
00:34:48,239 --> 00:34:51,600
Speaker 1: that's a great way to work it into your cardio routine.

612
00:34:52,239 --> 00:34:55,360
Speaker 1: Don't do it on a treadmill. There's too many people

613
00:34:55,400 --> 00:34:58,560
Speaker 1: doing too many moves now on cardio equipment that I

614
00:34:58,600 --> 00:35:01,719
Speaker 1: would argue, you know, looks great on Instagram, but how

615
00:35:01,719 --> 00:35:05,160
Speaker 1: many fails are we failing to see as well? All right,

616
00:35:05,239 --> 00:35:09,600
Speaker 1: and one final takeaway pulling it all together, I have

617
00:35:09,719 --> 00:35:12,400
Speaker 1: given this move and do this every summer during my

618
00:35:12,480 --> 00:35:16,040
Speaker 1: Nantucket camp to triple lunge. So once you've kind of

619
00:35:16,080 --> 00:35:18,880
Speaker 1: mastered the stationary you you can do the front lunge,

620
00:35:18,880 --> 00:35:21,800
Speaker 1: the back lunch, the side lunge. You put them together

621
00:35:22,600 --> 00:35:27,279
Speaker 1: triple lunch. Example being you're standing, you step forward with

622
00:35:27,320 --> 00:35:29,960
Speaker 1: your right leg, you return back to starting position. You

623
00:35:30,000 --> 00:35:33,040
Speaker 1: step to the side lateral lunge with your right leg,

624
00:35:33,480 --> 00:35:36,440
Speaker 1: you step back with your right leg. Return so forward

625
00:35:36,480 --> 00:35:39,160
Speaker 1: lunch side lunch, back lunch, right leg, and then you

626
00:35:39,239 --> 00:35:42,800
Speaker 1: do it again with your left forward lunch side lunge,

627
00:35:43,239 --> 00:35:48,600
Speaker 1: back lunch. Kids, adult who whatever sport you're doing, it

628
00:35:48,600 --> 00:35:51,919
Speaker 1: doesn't matter. This is how life works in three directions

629
00:35:52,200 --> 00:35:55,880
Speaker 1: right different planes. So that is a great way to

630
00:35:55,920 --> 00:35:58,160
Speaker 1: do it all at once you have limited time, triple

631
00:35:58,280 --> 00:36:02,440
Speaker 1: lunch front side back, front side back, you can do

632
00:36:02,880 --> 00:36:05,960
Speaker 1: you know, ten reps. You can go by time. That

633
00:36:06,080 --> 00:36:09,080
Speaker 1: is gonna be tiring. Make sure, by the way, perfect form.

634
00:36:09,200 --> 00:36:12,279
Speaker 1: Once that form starts to go, you are finished. All right,

635
00:36:12,320 --> 00:36:14,880
Speaker 1: there you have it, Just so much to talk about,

636
00:36:15,239 --> 00:36:18,200
Speaker 1: you know, how to distill this down? It's difficult to do,

637
00:36:18,719 --> 00:36:20,839
Speaker 1: but I think I think I did it. So our

638
00:36:20,920 --> 00:36:24,120
Speaker 1: lunges bad for you know, keep your knee behind your toe.

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Speaker 1: And by the way, let me just finished by saying

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Speaker 1: too like stepping with your knee past your toes. That's

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00:36:29,320 --> 00:36:32,600
Speaker 1: actually it's challenging, at least for me. It doesn't feel normal.

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00:36:33,640 --> 00:36:35,600
Speaker 1: So take a long stride, keep your knee behind your

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00:36:35,600 --> 00:36:39,880
Speaker 1: toe when you're doing lunges. Just smarter on all levels

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00:36:39,880 --> 00:36:42,640
Speaker 1: in my opinion and experience and much of the research.

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00:36:42,719 --> 00:36:46,040
Speaker 1: All right, lunge, lunge, lunch. I want to know what

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00:36:46,080 --> 00:36:48,480
Speaker 1: you think, so you can reach out to me at

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00:36:48,520 --> 00:36:51,200
Speaker 1: tom h fit is Instagram as well as Twitter. Tom

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00:36:51,320 --> 00:36:55,319
Speaker 1: h fit. Please rate the show, please comment and let

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00:36:55,320 --> 00:36:58,719
Speaker 1: me say well, no, let it go, just let it go.

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00:37:00,239 --> 00:37:03,400
Speaker 1: See as I get older, uh you know, uh, it

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00:37:03,480 --> 00:37:06,839
Speaker 1: gets easier. Um, so rate this show. Subscribe you don't

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00:37:06,840 --> 00:37:09,839
Speaker 1: want to miss anything. By the way, amazing interviews coming up,

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00:37:10,640 --> 00:37:15,279
Speaker 1: handful of just more people like Brad Schoenfeld. And that's

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Speaker 1: the only people I'm having on the show. And see,

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00:37:17,760 --> 00:37:19,960
Speaker 1: that's it. If they don't benefit you, and if they're

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00:37:20,000 --> 00:37:22,640
Speaker 1: not speaking the truth, I'm not wasting your time or mind.

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Speaker 1: All right, Thank you for listening. I love what I do.

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Speaker 1: Fitness Disrupted dot com finally is the way you can

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00:37:28,840 --> 00:37:31,360
Speaker 1: reach out as well. Email me right through there. My

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00:37:31,400 --> 00:37:33,399
Speaker 1: new book, The Micro Workout Plan. I got to pitch

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00:37:33,480 --> 00:37:35,680
Speaker 1: that a little bit. It is out Micro Workout Plan.

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00:37:35,760 --> 00:37:38,880
Speaker 1: If you're looking for specifics workouts to do everything I

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00:37:38,960 --> 00:37:41,439
Speaker 1: just talked about, lungeon squats, it's all in there. How

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Speaker 1: to bulletproof your body. All right, thank you so much

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00:37:43,960 --> 00:37:47,560
Speaker 1: for listening. I am Tom Holland. Remember there are three

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00:37:47,600 --> 00:37:50,400
Speaker 1: things we all control, how much we move, what we

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00:37:50,440 --> 00:37:54,080
Speaker 1: put into our mouths, and our attitudes. And that is awesome.

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00:37:55,440 --> 00:38:00,360
Speaker 1: I'm Tom Holland. This is Fitness Disrupted, Believing Yourself. Yeah.

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Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

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00:38:06,640 --> 00:38:09,480
Speaker 1: more podcasts from my Heart Radio, visit the I Heart

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00:38:09,560 --> 00:38:12,960
Speaker 1: Radio app Apple Podcasts or wherever you listen to your

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00:38:13,000 --> 00:38:13,760
Speaker 1: favorite shows,