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6 moves of the moment

We've traversed the globe to bring you the year's top trending exercises that get results.

Much like fashion, food and twitter topics, fitness moves trend. And we’re not talking boxing versus ballet barre workouts or TRX versus dumbbells, but rather actual exercises done in classes across the group fitness schedule and in training sessions club-wide. Why? Because they get results.

Click through the slideshow below for the six moves you’re most likely to see in the club now, modeled by New York City-based trainer Katherine Roberts-Hill. Perform each exercise for 30 to 45 seconds, then repeat the circuit 3 times. Different bodies will fatigue at different rates, so write down the number of reps you’ve completed after each set. Since the workout is equipment-free and uses only your own body weight, you’ll measure your progress—and keep yourself from hitting a plateau—by tracking the numbers of reps completed in the time allowed and of course the quality of the movement.

Bring the moves with you.Download pdf instructions.

For more body-changing workouts try:
The Science of the Six Pack
Posterior Perfect

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  • Squatting Low <br> (really low)

    Squatting Low <br> (really low)

    Behind the trend: There's nothing wrong with a nice, clean squat with knees at a 90-degree angle, but taking it lower not only increases mobility in the hip and knee joints, but also deepens the muscle activation in the quads and glutes, so you're getting even more from the movement.

    Move to try: The Deep Squat
    Stand with feet slightly wider than hip-width apart, toes turned out, arms extended overhead, palms facing (as shown). Squat, lowering butt as close to floor as possible without rounding lower back and lower hands to floor in front of you (as shown), then return to start for one rep. Repeat for 30-45 seconds.

    Where you'll see it: Deep Extreme and advanced conditioning classes. 

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  • Single Leg Squat Variations

    Single Leg Squat Variations

    Behind the trend: Single leg deadlifts and hinges are widely used in training because the added balance challenge forces the core to engage throughout the movement. Now instructors are building on that premise with more complex movement patterns that require even more stabilization such as the move below. 

    Move to try: Bend and Press
    Start crouching on floor in sprinter's position (as if you're about to take off) with left leg in front, right foot behind, hands on floor in front of you (as shown). Press hands into floor and try to straighten left leg as you extend right leg behind you, using abs to lift leg as high as you can without opening right hip (as shown), then return to start for one rep. Continue for 30-45 seconds. Switch sides; repeat.

    Where you'll see it: Yoga, EQX Barre Burn and functional training classes.

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  • Lateral Cardio

    Lateral Cardio

    Behind the trend: Most cardio drills are done in the frontal plane — jumping jacks, high knees — but real life happens from all angles and training should too. By moving laterally, you'll not only balance your body functionally, but aesthetically as well.

    Move to try: Side Burpee
    Start standing with feet hip-width apart, arms extended overhead. Squat, lowering hands to floor in front of you (as shown), and shoot legs out to right side, feet staggered, right foot in front of left (as shown); then, hop feet back into low squat position and rise to stand for one rep. Continue for 30-45 seconds. Switch sides; repeat.

    Where you'll see it: METCON3 or a high intensity conditioning class..

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  • Quadrupedal (on all fours) Movement

    Quadrupedal (on all fours) Movement

    Behind the trend: It’s a new twist on the classic plank. When you're in a hover state, your upper and lower body work together to create shoulder and hip stability, while still engaging the core.

    Move to try: Quadruped Rotation
    Start on hands and knees, then engage core and press toes and hands into floor to lift knees about one inch off floor (as shown). In one swift movement, lift left leg and right arm off floor as you rotate torso to left and extend left leg straight out, bringing right arm to right shoulder, palm out (as shown). Continue for 30-45 seconds. Switch sides; repeat.


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  • Resisting Rotation

    Resisting Rotation

    Behind the trend: Obliques are actually designed to help resist rotation, so you should train them that way. Rather than using flexion/rotation exercises like classic twisting motions to work the obliques, now we're actually working the muscles in a way that inhibits movement. This way you're not only sculpting the core, but also preventing potential injury and helping the body function properly. 

    Move to try: Lunge Chop
    Start in lunge position, right leg in front of you, foot planted, left leg behind you, knee on floor, arms extending on a diagonal over left shoulder, hands clasped (as shown). In one swift, chopping motion, drive arms towards right hip (as shown), pause and return to start. Continue for 30-45 seconds. Switch sides; repeat.

    Where you'll see it: Stacked

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  • Reverse Plank

    Reverse Plank

    Behind the trend: No one's knocking the plank, but with its proliferation should come the opposing position. Simply flipping the plank over, brings a whole new challenge: opening the hips and shoulders and strengthening the glutes.

    Move to try: Reverse Plank Reach
    Start sitting on floor, knees bent, feet planted. right arm behind you, hand on floor, fingers pointing away from body, left elbow bent at hip, palm facing in, then lift hips about 3 inches off floor (as shown). In one swift movement, drive hips up and press into table top position, extending left arm straight up to ceiling (as shown), then return to start for one rep. Continue for 30-45 seconds. Switch sides; repeat.


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