How To

Leg Curls

Leg curls are a challenging way to strengthen the hamstrings. In most gyms there are only one leg curl machine, thus making body weight versions a prime option. In this video, coach Earl demonstrates four different ways you can perform body weight leg curls at home or in the gym. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Dips

Dips are a great exercise to develop the triceps and chest. Traditional, box and block dips can spice up any routine and help to prevent shoulder pain and injury. In this video, coach Earl demonstrates the various types of dips, while exposing potential injury causing errors that may arise. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Side Plank

Learn how to side plank. The side plank will engage your anti-rotational core muscles and develop shoulder stability. This challenging exercise is one of the best ways to acutely develop the muscles that support and protect your lower back. In this video, coach Earl demonstrates the 2 main versions of the side plank, along with a couple modifications that can prepare you for this exercise. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Box Jumps

Box jumps are scary. Step ups on the other hand can be performed by just about anyone and are a great substitute. Both of these great plyo moves are great ways to strengthen the legs, while developing speed and power. In this video, coach Earl demonstrates the step up and the box jump, so that you can apply these and maximize your routine. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

TRX Arms

Defined arms are one of the main goals of many fitness routines. Strengthening your arms with a TRX or other suspension trainer can help accelerate results, while saving time and money. In this video, coach Earl demonstrates the TRX triceps extension and bicep curl, along with common mistakes to avoid in your routine. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Prowler Sled

The prowler sled may be one of the most heavily used pieces of fitness equipment in the gym. This full body machine is the definition of time under tension and can work every muscle in the body. In this video, coach Earl demonstrates a couple sled variations and common mistakes to spice up your workout and prevent injury. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Warmup

Warmups are important, but many of us are neglecting muscle activation. The glute bridge is the perfect activation exercise for the glutes. Not only does this move activate the right muscles, it can also be used to develop a stronger core. In this video, coach Earl reviews the ways you can activate and strengthen the glutes with these different bridge variations. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Pullups

So many people want to be strong enough to do pull ups and push ups. Working on the negative eccentric aspect of the pull up and push up is the fastest way to get stronger for both of these moves. All you have to do is resist gravity in each move. In this video, coach Earl shows the two simple ways to challenge your pushing and pulling muscles against your body’s resistance. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Snatch

The dumbbell and kettlebell snatch are amazing full body exercises that build muscle and burn fat. Not only do they prepare you for the barbell snatch, but they help to strengthen the shoulders and smooth out imbalances. If you are unfamiliar or new to this move, be sure to see our video on the clean to get started. In this video, coach Earl demonstrates both the dumbbell and kettlebell snatch to help eliminate confusion and show our viewers the best version of each. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Clean

Save time in your workouts with compound moves. Full body moves like the clean activate almost every muscle, allowing you to build muscle and burn fat in record time. In this video, Coach Earl demonstrates the dumbbell and kettlebell hang clean. This move is the basis to many other compound lifts that will allow you to maximize your time and results in the gym. For more workouts, exercises or info like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

1/4 Get Up

Big compound movements burn fat and build muscle quick. The Turkish get up is just that. In this, the first of 4 videos on the get up, Coach Earl breaks down the 1/4 get up so that you can effectively lock down this challenging move. For more workouts, exercises or info like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Barbell Deadlift

You want to get stronger and you’ve outgrown dumbbells and kettlebells. Now it’s time to move up to barbells. Because barbells allow the use of more weight, this exercise will help you to get stronger. However, with added weight and torque, the potential for injury is much higher. In today’s video, Coach Earl describes the proper form to avoid injury and modifications based on weight and mobility. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Elevated Plank

Now that you are getting stronger, it is time to elevate your plank! Not only to do these exercises elevate the angle of the plank, but they also change it from a static to a dynamic move. The plank is a great exercise that has countless variations. In today’s video, Coach Earl explains two variations of an elevated dynamic plank that you can do in most gyms. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Neck Pain

Are your neck or shoulders constantly sore? The problem may reside in your thoracic spine. Increased thoracic spine mobility can help stop neck, back and shoulder pain. In this video, Coach Earl reviews two great easy moves you can use to warm up, cool down and keep yourself loose between workouts. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Bigger Arms

If you are looking for bigger arms, a stronger upper body, or increases in your compound lifts, then the triceps extension is for you. Stronger triceps are the key to bigger arms and bigger weight in your press motions. Single joint movements have their time and place, and in this video, coach Earl demonstrates two versions and some great modifications to prevent joint pain. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Kettlebell Swing

It might be intimidating, but the kettlebell swing is one of the best full body exercises that metabolizes body fat at a cardio pace. This is an explosive move that can increase power at any rep range. In this video, coach Earl goes over every aspect if the swing from choosing your weight, to firing the glutes to develop power. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Bent Over Rows

With all the machines in the gym, why is the bent over row still so widely used? This back exercise is an excellent way to develop strength in more areas than you might think. The bent over row at minimum, when unsupported, will require an isometric deadlift, helping to strengthen the entire posterior chain. In this video, coach Earl explains how to perform the single and double arm versions, using kettlebells, dumbbells and barbells. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Russian Twist

Are you feeling your back more than your abs in the Russian Twist? The Russian Twist can help to develop a tighter, stronger core. This modified version encourages the use and development of the external obliques, while using the back to stabilize. In this video, coach Earl explains how to rotate properly through the thoracic spine and the progressions and regressions associated with using additional resistance. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Bootstrap

What is the Bootstrap? It might be the best bodyweight leg exercise you aren’t doing. This outstanding leg exercise can replace the traditional machine leg extension and is a great supplement other leg moves. It can also be used as an outstanding warm up that loads the shoulders, while taking the knees and ankles through their ranges of motion. In this video, coach Earl explains how you can integrate this move, as a warm up or exercise, into your routine for maximum results. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Battle Ropes

Do you want better cardio to increase metabolism and burn fat? Look no further than the battle ropes. The battle rope, when used properly can build muscle and burn fat as it increases your heart rate and cardio output. In this video, coach Earl goes through everything from stance, to grip, along with exercise variations and proper form to improve your results in the gym. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

Farmer’s Carry

 

 

High Tension Plank

Don’t waist time on traditional planks. Here is the best plank you aren’t doing, along with some great variations to mix up your routine. In this video, Coach Earl demonstrates how to engage all of the muscles that a traditional plank misses. Though the plank is considered a core move, it should really be full body and these cues will help step up your plank to the next level. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Squat Thrust

What the heck is a squat thrust? The squat thrust is a great way to combine a plank and a squat into one high intensity fat burning move. In this video, Coach Earl demonstrates what the squat thrust should and should not look like. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Low Back Pain

Are you one of the 85% of Americans who suffer from low back pain? Pain or weakness in your back doesn’t have to limit you or your results. In this video, Coach Earl demonstrates how to loosen and maintain your low back health with four moves that you can do at home or in the gym. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Pullup

Most of us want to be able to perform a pull-up. Or, maybe you want to increase the number of reps you can do. Either way, we are covering everything from resistance bands to negatives and all of the grips in between. In this video, Coach Earl reviews the tips and tricks to begin or increase your pull-up. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Floor Press

Want to increase your bench press? The floor press is a great way to strengthen the chest, while preventing injury in the shoulder. Plus, with this exercise, there is no need for a spotter. In this video, Coach Earl demonstrates how to perform the floor press and all of the various grip options that make this exercise so versatile. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Lunge

Time to step up your leg workout! The lunge is a great way exhaust the legs of their energy stores and take your body into the fat burning zone. In this video, Coach Earl shows us what your lunge should, or should not look like, long with quick fixes and tricks to improve activation and efficiency. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Hex Bar Deadlift

Outgrowing your kettlebells? Time to take your deadlift to the next level with the hex (trap) bar. The hex bar distributes the weight of a barbell around you, preventing injury and serving as a great transition between kettlebells and straight barbells. In this video, Coach Earl shows us what to look for when attempting this great compound lift. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

TRX Row

Are you sure that you are working the right muscles? Work smarter, not harder. Too many of us are activating biceps, instead of the back, when performing pulling motions in the gym. In this video, Coach Earl shows us how to properly activate all of your back muscles in the (TRX) row. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Warmup

You are doing it. You’re working out and you are getting results! But, don’t rush into your workout, without a warm up. In this video, coach Earl goes over a couple quick moves you can do in approximately 3 minutes to get loose and get results faster. Warm ups and mobilities ensure injury prevention and enhance performance. So, why not get results quicker and easier, with less pain? For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Squat

Does knee pain prohibit you from doing squats? Or maybe you’ve just resided to do machines or even, dare we say it, skip leg day?! Not to worry. With just a couple minor adjustments you can get back to one of the best compound lifts in the gym. In this video, coach Earl builds the squat from the ground up, showing you how to adjust everything from your feet, to your hips. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Curls

Bicep curls are one of the most common exercises in the gym. The curl is an easy single joint movement, but that doesn’t make it foolproof. To ensure your success and to prevent injury, in this video, coach Earl demonstrates the DOs and DON’Ts for this gym time favorite. For more workouts or exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Deadlift

We all want to be stronger and the deadlift is one of the best exercises in the gym for gauging and developing strength. This exercise works almost every muscle in the body, but specifically isolates the glutes and hamstrings. It’s so easy to let the big muscles in the front of the body do the work, that many gym goers end up completing some kind of deadlift/squat hybrid. In this video, coach Earl reviews the tips and techniques that can make this lift easier and more efficient. For more workouts or body weight exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

Overhead Press

Don’t work through pain. There is a better way to press overhead. In this video Coach Earl demonstrates the proper form when moving weight vertically in the gym. At E3 we utilize the back and chest muscles, in cooperation with the shoulder, to eliminate pain and increase strength. For more workouts or body weight exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!

 

 

⬆️ Pushup

How would you like to increase your pushup by 30%? With a couple minor adjustments, this video will take your pushup to the next level! All you need is some free space to get started. This body exercise video for Wednesday, March 13th will make getting results easy. For more exercises or body weight exercises like this, check out the links to all of the #workoutwednesday programs below. Enjoy!