Row
We pull on things all the time, but pull strength and stability are even more valuable for correcting the forward lean we develop sitting at a desk all day. There is no better tool for horizontal rows than adjustable fitness straps. Hung from any doorway – or even a tree – straps allow for a more efficient row than other methods because of the way they demand head-to-heel core stability.
Technique
Stabilize your spine by engaging your core, without arching or sagging; stabilize the shoulders as described earlier. Pull upward until your hands come even with your chest.
Lower to straight arms, never breaking neutral spine.
Advanced Move
Increase the angle: Lower the straps – the closer you get to parallel, the harder the pull.
Squat
For the most elemental of human movements – sitting down and getting back up, or lifting something heavy off the ground – there is no better exercise than the squat. But form is incredibly important for preventing injury, so start with unweighted “air squats” to develop a full range of motion before adding weight.
Technique
Stand with feet wider than shoulder width, toes splayed 30 degrees, your chest up and butt back. Weight should be on your heels, not your toes. Squat by pushing your butt backward, not by bending your knees forward. Knees should track directly over the feet, never caving inward or outward. Bring your thighs parallel to the floor while keeping your weight on your heels and your spine straight and solid.
Advanced Move
Back Squat: Once you can hold good form through 20 body-weight squats, add weight by resting an empty barbell on your back, and then add plates as you progress.
I've been doing 60 second cardio in between weight reps, sometimes I do jumping jacks, run in place or hit the track. When do i increase the cardio in between reps?