Train with Shane, Chicago, IL Videos

5 Plank Variations 👇 Follow @trainwithshane312 for health and fitness tips 💡 Make your core workouts more challenging with these plank variations! Give me a 👍 in the comments if you do any of these. - - - #coreworkout #coremuscles #coreexercises #planks #sideplanks #washboardabs #shoulderstability #obliques #plankvariations #chicagopersonaltrainer #onlinefitnesscoach #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

Dumbbell single arm row 💥 Follow @trainwithshane312 for health & fitness tips. The dumbbell row is one of the most incorrectly executed lifts I see. People routinely allow their scapula to protract at the bottom of the movement and engage the upper trapezius on the pull, which takes emphasis away from the lats. With most exercises, the faster they’re done, the worse the technique. Unless you’re going for speed and power, keep the reps slow and controlled. To challenge the core muscles, kneel on the same side you’re rowing from (i.e. if you’re rowing with the right arm, place your right knee on the bench). Tag a friend who needs help with their dumbbell rows 💪 - - - #backexercises #rows #dumbbellrows #corestrength #strengthtraining #correctiveexercise #shoulderstability #longevity #chicagopersonaltrainer #onlinefitnesscoach #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

Ab Wheel 🔥 Follow @trainwithshane312 for health & fitness tips. DM me with any questions 👊 #abwheel #abroller #sixpackabs #fitnessforfathers #dadstrong #corestrong #neutralspinecoreworkout #coretraining #coreworkout #coreexercises #gettingstrong #gymtips #workoutadvice #stressrelief #fatloss #losingfat #weightloss #nutrition #strenghttraining #trx #kettlebells #simpleexercise #zoomworkouts #newyearsfitnesschallenge #2021goals #2021fitnessgoals #chicagopersonaltrainer #onlinefitnesscoach

Squat Better 👇 - - Follow @trainwithshane312 for health and fitness tips 💡 - - The squat is a compound exercise that involves movement across several joints: the hips, knees and ankles. To avoid injury, use this checklist to ensure you are squatting properly: 1️⃣Stand with feet slightly wider then hip width apart. For proper foot position, do what works best for you (ie. toes pointed straight ahead, or slightly out). Pull the scapula down and back and brace the abdominals. 2️⃣With your weight in your heels, sit the hips back and keep knees behind toes. 3️⃣Keep the chest up and maintain a neutral spine. A slight arch in the lower back is acceptable. 4️⃣Engage your abs and breathe (inhale down and exhale coming up). The hips and torso should move in unison during the upward phase. 5️⃣How deep you go varies from person to person. I like to shoot for top of the quads parallel to the floor, but those lacking hip and ankle mobility might find this difficult. Go as low as you can while maintaining the best technique. If you lack ankle mobility, try placing 2.5- or 5-pound plates under your heels to lift them off the floor. Doing this reduces ankle dorsiflexion, which makes squatting more manageable. As always tag a friend! - - #squats #exercisecorrection #anklemobility #legworkout #leghypertrophy #workouttips #exercisetips #core #corestrengthening #epoc #longevity #onlinefitnesscoach #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

Fix Your Posture👇 Follow @trainwithshane312 for health & fitness tips 👍 I fine an essential part of having good posture is being more aware of it. A good place to start is getting in tune with the muscles between the scapula (the middle/lower trapezius and rhomboids). Learning how to pull the shoulder blades down and contract these can make a huge difference in how you feel and look on a day-to-day basis. I recommend training your upper back muscles for endurance. Sitting at a desk all day can be a marathon, which is a lot of time for your scapula to potentially be in a protracted position. Aim for 15-20 reps per set. Finally, think about your desk ergonomics and if there are any changes you can make to put your body in a better position while at work. Tag a friend or co-worker in need! - - - #fitnessforfathers #dadfitness #exercisesfordads #dadstrong #improveyourposture #betterposture #upperbackexercises #feelbetter #officejobs #deskjobinjuries #weightloss #gettinglean #deskjockey #deskergonomics #listentoyourbody #bodyawareness #fitness #fitnesstips #gymtips #workoutroutine #chicagopersonaltrainer #onlinefitnesscoach

Register NOW for the Lean for New Year’s Fitness Challenge to become the best version of yourself in 2022 💥 We DO NOT meet face to face for this challenge. This remote, online program is delivered through an intelligently designed phone app. You complete the workouts on your OWN TIME at a gym, or in your home. The program begins Monday, January 3rd and lasts for 6 weeks. Registration link in my bio. *This is a paid program. Challenge Features: - - - - - - - - - 4 workout options based on the equipment you have available (full gym, dumbbell, suspension straps & dumbbell, bodyweight) delivered through an intelligently designed app with video demos and written descriptions - Cardio program - Daily calorie target with macro breakdown - Nutritional recommendations for fat loss and strength gains - Before & after pics - Weekly check ins to keep you on track Benefits: - Reduced body fat - Gain strength & add muscle - Strengthen core, tone arms and butt - Better sleep and reduce stress - More energy so you can be more productive! Song “Love And The Light” by Hot as Hell #newyearsgoal #newyearsfitnesschallenge #gettingfitforthenewyear #losingweightin2022 #sixweekfitnesschallenge #gettinglean #losingfat #2022fitnesschallenge #fitnessforfathers #dadshealth #dadstrong #fitnessfordads #fitnessformen #weightlossgoal #gettingleanin2022

2022 Health & Fitness Goals 💥 As promised here my personal health & fitness goals for 2022: Health: Ween myself off the prescription medication I’ve been on for GERD for the last 5 years. Yes, sacrifices will be made but it will be worth it (I hope!). I started chipping away at this November 1, and the hardest thing so far is giving up coffee 😬 Fitness: 1. Kayak 125 miles (I did just over 100 this year) 2. Bike from Chicago to Milwaukee. What’s your health & fitness goal(s) for 2022? Post it up in the comments! #2022goals

Dynamic Warmup 🔥 Follow @trainwithshane312 for health and fitness tips. First of all, I’m not against using a treadmill, elliptical, or bike to warm up before a workout. They work just fine, but I would rather move in all three planes of motion as opposed to one (the sagittal plane). Arm circles - This is a pretty self explanatory shoulder warmup. TRX assisted squats progressing to bodyweight - I’m in my 40’s so I like to ease into doing squats. Lunge with arm drivers - I love this one. It not only warms the legs up, but it stretches the hip flexors and enhances spinal mobility. Side shuffle with arm swings - A little bit of work in the frontal plane never hurts. Grapevine - This is a nice low-impact agility exercise. Start slow and increase speed as you become more comfortable with the movement. Butt kickers - Warms up the quadriceps. Runners stretch - A great mobility exercise for the hip flexors and spine. Groiner - The most dynamic of all these movements. I saved it until the end, because I needed to do everything else first in order to do this one…..great for hip mobility. Song “Bullet Train to L.A.” by Pleasure Principal 😼 - - - #warmup #warmuproutine #gymroutine #workoutadvice #strengthtraining #weightloss #fatloss #losingfat #legwarmup #spinalmobility #planesofmotion #personaltraining #onlinefitnesscoaching #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #maleentrepreneur #weightloss

Walking🚶‍♀️ Walking is something we can all can benefit from and should do. If you’re new to exercising, it’s a great way to build endurance and burn calories. If you’re a seasoned veteran, walking can serve as a nice low intensity steady state cardio workout. Want to make it harder? Walk up a hill or an incline on a treadmill. Need more? Put a weighted vest on. Get those 10k steps in most days of the week, and bring a friend! - - - #walking #10ksteps #burningfat #burningcalories #stressrelief #cardio #cardioworkout #lowbackhealth #hearthealth #busydad #fitnessforbusydads #fitnessforfathers #dadsfitness #weightlossfordads #maleentrepreneur #dadstrong #longevity #dadshealth #loseweight #losingweight #endurancetraining #workoutrecovery #lissworkout #chicagopersonaltrainer #onlinefitnesscoach

Future bow hunter and master of archery. #archery #bowhunting

S/A Farmers Walk (Suitcase Carry) 💥 Follow @trainwithshane312 for health & fitness tips. This is a great exercise for strengthening the core muscles, improving shoulder stability and grip strength. Aim for 2-3 sets, walking as far as possible before switching hands. Be sure to maintain vertical alignment for the duration of the walk (meaning do not lean to one side). - - #farmerswalk #suitcasecarry #corestrength #sixpackabs #coretraining #corestability #gripstrength #shoulderstability #lowbackhealth #exercisesfordads #dadswhoworkout #dadfitness #fitnesstips #dumbbells #kettlebell #onlinefitnesscoach #chicagopersonaltrainer

How to get on & off a bosu ball 💥 Safety first folks! DM me with any questions or comments. #exercisesafety #bosutraining #bosuworkout #bosuball #stabilitytraining #balancedevelopment #balancingworkout #muscleshypertrophy #personalfitnesscoaching #stayingfit #exercisehabits #onlinefitnesscoaching #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

Strength training for weight loss 💥 Follow @trainwithshane312 for health & fitness tips. Yes, it is true that lifting weights can help your weight loss journey. You can do all the cardio you want, but there is a good chance you’ll eventually start burning up precious lean muscle tissue and become a smaller and weaker version of yourself 👎 That being said, I’m not a cardio hater. I just believe that resistance training is essential for weight loss. Additionally, you don’t have to spend hours in the gym weight training. 3-4 days per week is enough to get the benefits for weight loss. Tag a friend in need of some weight loss advice. #loseweightsustainably #fatloss #fatlossjourney #bodytransformation #resistancetraining #caloriedeficit #metabolilsm #sleep #hormones #healthandwellness #bestversionofyourself #onlinefitnesscoaching #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

energybooster #improveyourmood #strenghttrainingforlife #stressreduction #fitnessforfathers #dadswhoexercise #busydad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

Hip Thruster 💪 - - Follow @trainwithshane312 for health & fitness tips. - - The glutes are the foundation for which we stand on, and no other exercise strengthens them the way hip thrusters do. If you want to improve your ability to squat, lunge, and deadlift then add these to your workout routine. Additional Tips: If your gym doesn’t have a hip thruster platform use a bench. To minimize discomfort of the barbell, use a squat pad or towel on the bar. Consider placing risers under the plates of the barbell to make the set-up and lift off easier. Experiment with the orientation of your feet (straight ahead or slightly toed out). Experiment with the speed of the reps as well as set and rep ranges. Tag a friend about hip thrusts! - - #hipthruster #strongbutt #glutes #hipextension #strongglutes #glutestrong #strengthtraining #core #corestrength #musclehypertrophy #fitnessforfathers #dadstrong #dadfitness #hipexercises #hipstrengthening #chicagopersonaltrainer #onlinefitnesscoaching

Ab Wheel 🔥 Follow @trainwithshane312 for health & fitness tips. DM me with any questions 👊 #abwheel #abroller #sixpackabs #fitnessforfathers #dadstrong #corestrong #neutralspinecoreworkout #coretraining #coreworkout #coreexercises #gettingstrong #gymtips #workoutadvice #stressrelief #fatloss #losingfat #weightloss #nutrition #strenghttraining #trx #kettlebells #simpleexercise #zoomworkouts #newyearsfitnesschallenge #2021goals #2021fitnessgoals #chicagopersonaltrainer #onlinefitnesscoach

Fix Your Posture👇 Follow @trainwithshane312 for health & fitness tips 👍 I fine an essential part of having good posture is being more aware of it. A good place to start is getting in tune with the muscles between the scapula (the middle/lower trapezius and rhomboids). Learning how to pull the shoulder blades down and contract these can make a huge difference in how you feel and look on a day-to-day basis. I recommend training your upper back muscles for endurance. Sitting at a desk all day can be a marathon, which is a lot of time for your scapula to potentially be in a protracted position. Aim for 15-20 reps per set. Finally, think about your desk ergonomics and if there are any changes you can make to put your body in a better position while at work. Tag a friend or co-worker in need! - - - #fitnessforfathers #dadfitness #exercisesfordads #dadstrong #improveyourposture #betterposture #upperbackexercises #feelbetter #officejobs #deskjobinjuries #weightloss #gettinglean #deskjockey #deskergonomics #listentoyourbody #bodyawareness #fitness #fitnesstips #gymtips #workoutroutine #chicagopersonaltrainer #onlinefitnesscoach

Weight Loss Tips 👇 Anyone who's ever tried to lose weight knows that it is not easy. It can be one of the hardest things you attempt in your life. You start a diet and then stop it after two months because it’s not yielding the results you expected. Then, you start it up again six months later…..on and on 😞 My advice, be consistent and keep it as simple as possible for a long time, and you will see sustainable results. *Be in a caloric deficit most of the time. The scale will never move if this isn’t happening. *Track your calories. You don’t have to do it forever, but try it for six weeks. You’ll not only learn about food, but a lot about yourself as well. *Strength train to maintain or increase lean muscle tissue. Ideally you want to be a stronger more energetic version of yourself, not a smaller one. *Consume lean sources of protein (chicken, turkey, tofu, lentils). There are low in calories and will keep you full and satisfied. *Be patient. I can’t stress this enough. Tag a friend who’s on a weight loss journey and post up your question and comments. - - #weightloss #fatloss #weightlosstips #weightlossjourney #losingweight #leanmuscle #buildingmuscle #strenghtraining #strengthtrainingforfatloss #fitnessnutrition #leanprotein #chicagopersonaltrainer #onlinefitnesscoach #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #gettinglean

Renegade Rows 💪 Follow @trainwithshane312 for health and fitness tips 👊 Renegade rows are an excellent exercise for the lats, shoulder stability, and core. This is an intermediate exercise so I do not advise doing it unless you have a solid foundation of core strength and shoulder stability. For workout efficiency, I recommend pairing it with other movements performed on the floor like hip bridges, stability ball hamstring curls, or push ups. Tag a friend in need of some new back exercises! #backexercises #coreexercises #pullingmovements #getstronger #gymtips #workouttips #dumbbellworkout #loseweight #losefat #fatlossjourney #chicagopersonaltrainer #onlinefitnesscoach #fitnessforfathers #dadswhoexercise #busydad #dad #dadworkout #dadshealth #businessdad #dadstrong #strongdad #fitnessfordads #fitnessformen #malehealth #malefitness #menwholift #malebusinessowner #maleentrepreneur #weightloss #gettinglean

Reverse Lunge Variations 💥 Follow @trainwithshane312 for health & fitness tips. Com’on, who doesn’t like lunges? Especially reverse lunges. They’re awesome for leg and core strengthening, and as a bonus they make you sore as hell 🔥 Anytime you load yourself unilaterally, like with the unilateral kettlebell lunge, core stability and strength is required to keep you balanced. Rarely in day to day life do we hold equate amounts of weight in our hands so this has functional carryover. Bilateral and goblet lunges require a little more shoulder stability in additional to the aforementioned challenges. The deficit lunge is great for achieving more range of motion, and the barbell lunge is an old standard that is extremely effective for building quad and hip strength. Break up your normal routine of walking lunges and start doing these instead! You’ll love them. Promise. - - - #lunges #reverselunges #kettlebelllunges #legday #quads #glutes #hamstrings #corestability #barbelllunges #deficitlunges #gobletlunges #burnfat #losingfat #protein #fitnessforfathers #dadfitness #malefitness #strongdad #exercisesforfathers #busydad #weightlossfordads #chicagopersonaltrainer #onlinefitnesscoaching