Burn Baby, Burn! Tone and Burn Fat Fast with Cable Squat, Curl, Press Combo

Tone and burn fat with this cable squat, curl, and press combo that will work your glutes, biceps, shoulders, and erectors. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance board. This exercise is primarily for the quads, biceps, and shoulders, but will also strengthen the scapulothoracic region and the entire core musculature.

Featuring Vanessa Burmaster, NASM PT and StrongBoard Balance Ambassador.
IG: @sucker_free_fitness

Steps

1. Start by placing StrongBoard Balance about 16” away from the cable machine. Have the cable set to the lowest point with a straight bar attached.

2. Holding the straight bar with an underhand grip, step up onto the StrongBoard platform and drop down into a squat position. Keep arms extended down.

3. From the squatted position, keeping the spine erect, stand up as you simultaneously curl the straight bar up.

4. Holding the standing position, with knees slightly bent, press the bar towards the sky, fully extending arms.

5. Drop the biceps back down, keeping elbows tucked and forearms still facing the sky.

6. Drop back into a squat position as you lower the bar back down.

7. Repeat steps 3-6 for desired amount of repetitions or duration.

Tips

Be sure to keep the abs braced. Hinge from the hips when squatting. Be sure to squeeze your glutes as you drive out of the squat to standing position. For more of a challenge, you can hold the squat, adjust the tempo of exercise and/or use a heavier weight.

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Fortune: “It’s durable, doesn’t shift while in use, and has been widely praised by users.”

“Strongboard is a $269 balance board that uses multiple springs to help you improve core strength and tone. It’s suited for everyone from beginners to professional athletes and can be used on its own or in conjunction with other training tools.”

“A basic exercise has you simply stand on the board with your knees slightly bent. As you shift and maintain balance, your muscles will receive one heck of a workout.”

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Burpees | Advanced Combination

Doing burpees with StrongBoard Balance Board is great workout for your whole body, and a good way to strengthen your core & tone abs.

1. Start in a standing position.

2. Squat down and place hands on the platform.

3. In an explosive movement, jump your feet back to put yourself in a plank position while still on the platform.

3a. Optional Pushup

4. Jump your feet forward to return to the squat position.

5. Grab platform handles and raise StrongBoard Balance above your head.

5a. Optional Jump up. (not shown) While jumping, press the board up toward the ceiling.

7. Bring board back to floor, placing hands back on platform.

8. Repeat steps 3-7 for desired amount of repetitions.

Tips:
1. If you are not familiar with Burpees, it is important to understand the body mechanics of the basic exercise before trying more difficult variations in order to prevent injury.
2. Activate your core while in the plank position. StrongBoard Balance will add an additional instability aspect to the exercise which will require more core strength and activation than the Basic Burpee.
3. When jumping during this exercise, you also press the board up toward the ceiling. Adding the board will not only add weight to your jump making the jump more difficult, but it will also help tone your shoulders while pressing the board up.