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What are some "power moves" for building more muscle and shedding those winter pounds?

Apr 2, 2013

Amanda Roleder
FT New Canaan

“In order for clients to burn off extra calories and help shed winter weight I give my clients exercises that incorporate both power and cardio. For example, I’ll instruct my client to do one minute of step-ups with a medicine ball in between a strength exercise. Also, one of my favorite workouts to increase heart rate and calorie burn is Tabata or some variation of an interval workout.

“I normally recommend to clients that they do exercises such as box jumps, squat thrusts, squat jumps, and/or jump rope for a prescribed amount of time with an appropriate resting period. Incorporating an interval workout using a variation of these exercises with strength movements will help burn calories at a faster rate.” 

Joshua Bate
FT East Greenwich

 “If I were to choose one movement for myself or for a client to do if fat loss was my main goal, I would recommend the squat-to-press. This can be done with dumbbells, a barbell, kettlebells, powerbag, whatever your pleasure. It's a common power exercise but can be used for hypertrophy (muscle size), fat loss, strength and endurance. The move targets all the muscles of the lower body; hips, glutes, hamstrings, quadriceps and calves to a lesser degree. The core and lower back fire the entire time to ensure proper torso position and balance, while the upper body muscles get the secondary part of the lift which is the push overhead. This is when the shoulders and traps, the upper chest and the triceps really get a good burn.”

Billy Pratt
FT Avon

“If you’re looking for exercises which help to both pack on muscle and burn more calories, you can do no better than the basic compound movements at a load heavy enough to elicit growth.  Squats, deadlifts, standing presses, bent-over barbell rows: all of these serve to recruit the majority of your body’s musculature (hence burning more calories), and are historically proven to put on lean tissue when trained in a progressive fashion.

“If you’re also looking to build some “power” for your recreational sport or as a much-needed changeup in your routine, plyometric movements like box jumps, jump squats, clapping pushups, etc. all serve to recruit the growth-oriented, fast-twitch muscle fibers and burn off excess calories at the same time.  Either way, make sure your form is spot on and the load selected is appropriate for your fitness level.”

Katie Jensen
FT North Buckhead

“Find your hips! When people think of doing core work, they usually only focus on abs and totally miss the importance of the myriad of other muscles in that area of the body.  Every muscle from your ribs to your knees counts as "core.”  Incorporate basic Pilates moves in your workout to help get a better feel for proper hip position and true core strengthening. When learned properly, even the most basic moves can help you get more out of every exercise and lower the occurrence of low back pain!”


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