The Latest Exercise Trends, Explained.

October 15, 2019

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By Cat Kom, Fitness Expert and Founder of Studio SWEAT OnDemand

Sure, you can roll your eyes at the latest Insta video of an influencer doing a silly workout while being screamed at by a svelte trainer. Or, you can have a little bit of fun and try those crazy fitness classes for yourself!

And we’re all about fun at Studio SWEAT onDemand. But, no matter how silly a workout might look, they’re still developed by fitness professionals and you need to approach them with the proper form.

We get if you’re curious about whether these workouts are legit, so here’s a little guide to help you try out the latest exercise trends safely and effectively!

How to Do Battle Rope

Ever see influencers and trainers waving a large rope around in their videos? They’re called Battle Ropes, and they’re an incredible cardio workout that uses heavy ropes while engaging almost your entire body. They’re also awesome for building lean mass, and you look bad-@$$ doing it.

Here’s how a traditional battle rope wave move is done:

Stand with your knees soft and feet hip-width apart
Hold the rope about an arm’s length away from you around hip-level
Keep your hands shoulder-width apart
Engage your core and explosively alternate raising and lowering your arms for about 30 seconds
The closer you are to the rope anchor, the higher the resistance

Just Google “Battle Rope Exercises” to see all the other fun battle rope exercises. There are a lot more than you might think!

Flipping Tires

Getting tired of the same ol’ workout? More and more people are shaking up their fitness routines with tire flipping, a workout that’s quickly popping up in gyms and bootcamps all over the world.

These tires can weigh from 100 to 500 lbs., and they’re seen as an effective form of resistance training that works the hamstrings, glutes, and quads. And as simple as they look, it’s highly recommended that you start with the lowest weight possible before working your way up.

Here’s how a tire flip should be done:

Squat down, bending at the knees and put most of your weight on your heels
Position your hands under the tire, with hands wider than hip-width apart
Keeping your back straight, use your legs to flip the tire
Thrust your hips forward as you push the tire up and over
Repeat for 3 to 7 reps

How to Do Trampoline Workouts

Yup – that contraption gathering leaves in your backyard is actually the next hottest workout trend. Trampoline workouts are gaining traction because it’s an incredible leg workout, builds balance, is a surprisingly intense cardio workout, and – let’s face it – it’s super fun. It’s one of the many fitness trends that capitalize on our inner child.

Here’s how:

Support your ankles; don’t be shy about wearing your running shoes on the trampoline
Start bouncing; alternate bringing one knee up to your chest Keep your toes pointed down
Keep your jumps pretty low, and pretend like you’re jumping in a room with a low ceiling

Anti-Gravity Yoga

Also known as Aerial Yoga, is a type of yoga that uses a hammock hung from a single anchor in the ceiling. For a lot of the moves, participants hang on their belly or upside down in a graceful flow. So, in addition to making you feel like a legit trapeze artist, anti-gravity yoga is amazing for opening up your hips, back, and arms, letting you work WITH gravity rather than against it.

Here’s how to perform a basic anti-gravity yoga move:

Start with a back belt wrap, with the hammock around your sacrum
Tiptoe forward while sliding your hands up
Smoothly pick up your feet and fold your knees, tucking them up to your chest
Then open up your knees to the sides
Slide your hands down while letting your torso fall upside-down
Wrap your feet around the front of the hammock

Provided by Cat Kom, founder of Studio SWEAT OnDemand https://www.studiosweatondemand.com