A Trainer Says These 6 Exercises Will Change Your Body Composition And Strengthen Every Muscle Group
From your Instagram and TikTok feeds to the yoga studio and weight room, there’s no shortage of fitness #inspo these days. And when Claudette Sariya, a certified personal trainer, worked in influencer marketing as her daytime grind, she saw a lot of advanced content (think: a pistol squat; a yoga handstand) being created by people who weren’t necessarily qualified to teach it to their followers.
“When you’re showcasing what you can do, but you’re not breaking it down, it can be a little bit dangerous for those who try to imitate you, because they’re not understanding how to activate the right muscles,” says Sariya.
Fast-forward a few years, and Sariya decided to leave the corporate world and take a “life-changing” chance on going full-time in fitness, making it her mission to prioritize safety and efficiency in her clients’ workouts.
Sariya also leads group runs for the Asian Women Stay Running (AWSTARS) club, where the goal is longevity, but not in the biohacking bro way you might think when you hear that word. Instead, they’re looking to pair running with strength training so they can keep chasing their kids (and grandkids) around the backyard—or, in one woman’s case, go on some of her daughter’s marathon training runs.
In addition to the weekly jogs, Sariya leads strength training classes for the participants, focusing on simple movements. “Bringing it back to basics not only helps them learn how to move safely but also helps them build a foundation where they can stand proudly and more confidently as they embark on their fitness journey,” she says.
Meet the trainer: TK
AWSTARS was, in part, inspired by Sariya’s participation in the Strength in Diversity program, a Women’s Health/Men’s Health initiative that offers trainers from marginalized communities the chance to be mentored by elite fitness professionals and gain knowledge and skills from leaders across the industry. “My life completely changed after getting into the program,” she says. “It opened up my eyes to so many different ways that I can build on my experience in fitness.”
And now, she’s using that knowledge and experience to help you:
1) get a fantastic full-body workout, and 2) safely work toward more advanced variations with this six-move routine that she created for WH. “I wanted to make sure we targeted every muscle group in here, but I kept it very simple so it’s as easy to build up as it is to break down,” she says. Let’s go!
Instructions: Complete 3 or 4 sets of 8 to 12 reps of each move, resting for 20 to 30 seconds between sets. If you can do more than 12 (good!) reps in 30 to 40 seconds, you should go up in weight. If you struggle to reach 8, you should go down. When you feel confident, consider trying the Level Up progression.
Squat And Clean
Why it rocks: “This full-body exercise is a powerhouse,” Sariya says. It targets hamstrings, glutes, core, calves, shoulders, back, and biceps to build strength, and it also improves explosive power. Plus: “You’ll feel like a badass when you complete a set of these!”
How-to: Holding dumbbells by your sides, squat down until thighs are parallel to the floor (A). Drive through heels to stand, zipping dumbbells up along your sides (B) and catching them at your shoulders (C); finish by lowering into a squat (D). That’s 1 rep. Lower the DBs to stand and repeat.
From your Instagram and TikTok feeds to the yoga studio and weight room, there’s no shortage of fitness #inspo these days. And when Claudette Sariya, a certified personal trainer, worked in influencer marketing as her daytime grind, she saw a lot of advanced content (think: a pistol squat; a yoga handstand) being created by people who weren’t necessarily qualified to teach it to their followers.
Fast-forward a few years, and Sariya decided to leave the corporate world and take a “life-changing” chance on going full-time in fitness, making it her mission to prioritize safety and efficiency in her clients’ workouts. In short, Sariya is focused on simple, proven movements: “Bringing it back to basics not only helps them learn how to move safely but also helps them build a foundation where they can stand proudly and more confidently as they embark on their fitness journey,” she says.
Meet the trainer: Claudette Sariya, CPT, is a personal trainer and fitness educator based in New York City as well as a part of the Women's Health/Men's Health Strength in Diversity program's class of 2023. (Strength in Diversity is an initiative that offers trainers from marginalized communities the chance to be mentored by elite fitness professionals and gain knowledge and skills from leaders across the industry.) Sariya also leads group runs for the Asian Women Stay Running (AWSTARS) club.
Now, she’s using her knowledge and experience to help you: get a fantastic full-body workout and safely work toward more advanced variations with this six-move routine that she created exclusively for WH. “I wanted to make sure we targeted every muscle group in here, but I kept it very simple so it’s as easy to build up as it is to break down,” she says.
To see change in your body composition and strength gains, do this workout 2 to 3 times a week for 6 to 8 weeks, making sure to increase the weights or rep counts every other week (AKA, progressive overload training). To supplement your workout, "you'll also want to make sure you are eating properly too," notes Sariya, adding that she aims to eat at least one gram of protein per pound of bodyweight each day. Let’s go!
Time: 45-60 minutes | Equipment: Dumbbells, mat | Good for: Total body
Instructions: Complete 3 or 4 sets of 8 to 12 reps of each move, resting for 20 to 30 seconds between sets. If you can do more than 12 (good!) reps in 30 to 40 seconds, you should go up in weight. If you struggle to reach 8, you should go down. When you feel confident, consider trying the Level Up progression.
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