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WOMW #2: Bicep Curl Plie Squat Combo

Hey everyone! Happy Monday to ya ๐Ÿ™‚

Hereโ€™s this weekโ€™s Workout Move of the Week, the bicep curl and plie squat. This is a compound move that works the biceps and legs, and your abbies if you hold them in tight ๐Ÿ˜‰

Some tips:

-Good posture with shoulders back, chest proud, abs tight and booty tucked in

-If it hurts, DONโ€™T DO IT! Only go down as far as you feel comfortable

-Aim for 2-3 sets of 10-12 reps

Bicep curl:

-Keep your elbows close to your torso

-Think about your biceps while you do this move; visualizing the muscle often helps with muscle recognition and can help you to get more out of each move

Plie squat:

-Feet are wide and toes pointed out, so that as you plie your knees do not extend past your toes; if your knees are going over your toes, take a wider step

-Keeping your upper body tall and straight, think โ€œsink downโ€ as you perform the movement- itโ€™s like your upper body is sliding against a wall, not forward or backwards

-Knees go out, rather than forward

-As you come up, avoid locking out the knees and squeeze that booty!!!

Hope you enjoy ๐Ÿ˜€

 

 

 

 

 

 

As always, please let me know if youโ€™d like me to do a variation of one of your favorite exercises!

Happy training,

Gina

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65 Comments

  1. Brittany on January 4, 2010 at 8:37 am

    Woo-hoo for another workout vid. I love this addition to the blog!!!

    Happy Monday Gina.

  2. rhodeygirl on January 4, 2010 at 8:38 am

    Great video Gina! I love these exercises! When I feel like busting out a quick 20 minute workout I do something similar to this… but I do the plie squats with shoulder raises! I do the basic plie squat, then hold it in the squat position for more reps, and then do 10 slow low bounces. OWWWW! I am going to DEFINITELY try doing bicep curls with that 90 degree angle trick. I’ve never done those before!!!!

  3. Jessica @ How Sweet on January 4, 2010 at 8:41 am

    Love the videos! Compound moves are my fave!

  4. Laura (On the Threshold of Greatness) on January 4, 2010 at 8:59 am

    I love this new feature! Plie squats are one of my favorite exercises, can’t wait to try this variation!

  5. Lindsay on January 4, 2010 at 9:12 am

    thanks for posting this! I always like to learn new strength training moves

  6. Danielle (Coffee Run) on January 4, 2010 at 9:26 am

    I love these videos- I don’t know much about strength training. They’re helpful!

  7. Laura J. on January 4, 2010 at 9:55 am

    Love this new addition to the blog!! ๐Ÿ™‚ Thank you for everything that you put into this blog- it’s obvious that you’re passionate about helping others lead a healthy lifestyle. I’ve learned so much from you! ๐Ÿ™‚

  8. Diana (Soap & Chocolate) on January 4, 2010 at 10:02 am

    Oooh, you are so proffesh with these new videos! I think it’s a wonderful addition to your empire. ๐Ÿ˜€ Always good to have some tips to get the most out of our workouts!

  9. Autumn Tao on January 4, 2010 at 10:06 am

    I, too, love the video move of the week. I’ll be trying this later this afternoon. Thanks!!

  10. KBLove on January 4, 2010 at 10:42 am

    Love the videos! I’d love to see proper form for Bulgarian squats. I can never seem to keep my knee in line with those, but I love what they do for my bum.

  11. Margaret on January 4, 2010 at 10:50 am

    I looked at the title and read it as “WOMW #2: Bicep Curl PIE Squat Combo” haha, sounded like one yummy workout move ๐Ÿ˜‰

    • Fitnessista on January 4, 2010 at 11:02 am

      hahaha we could only wish for a pie squat ๐Ÿ˜‰

  12. Morgan @ Healthy Happy Place on January 4, 2010 at 11:00 am

    I do Plie squats all the time! love them!! also love your nike jacket in the video!

  13. Kathy on January 4, 2010 at 11:03 am

    Hey Gina – love the WMOW’s! Keep ’em coming. Also I got a Vita-mix this weekend – inspired by you.

    Here’s something for you: on running. My brother used to run and liked it – then not so much lately. Over the holiday he read Born to Run by McDougall (#19 on NYT Bestseller) and it has totally JUICED his running attitude. He’s even trying a little barefoot! Check out this article and its video interview with the author. http://www.nytimes.com/2009/10/27/health/27well.html

    Maybe you’ll like this book and it will be inspiring for you like you inspire us!
    Best –
    Kathy

  14. Allison (Eat Clean Live Green) on January 4, 2010 at 11:26 am

    I love the WOMWs! I’m definitely going to try this one out ๐Ÿ™‚

  15. elizabeth on January 4, 2010 at 11:26 am

    this is one of my favorite supersets! love multitasking and doing double duty at the gym!

  16. Jessie on January 4, 2010 at 11:43 am

    Hey I was wondering if you had any insight on a problem I was having…I feel like I may have strained my left hamstring but it only hurts whenever I stretch my leg. It’s at the base of my but and what feels like the top of one of my hamstring muscles.

    I recently cut out a lot of cardio and only use the elliptical for about 20 min for maybe 4 days a week, and strength train for about 20 min most days – nothing too strenuous. I stretch before and after as well.

    It started hurting about 2 weeks after I cut out a lot of cardio (in order to gain more weight since I have lost too much) so it seems weird since I dont workout as much. I have heard of RICE, and that I should be resting it, but I dont want to completely cut out cardio. I also dont want to stop strength training, because I’m trying to focus more on that to gain muscle mass in my legs.

    Do you think it could be anything but a strain? It does not hurt any other time besides when I stretch it. Thanks for your help!

    -Jessie

    • Fitnessista on January 4, 2010 at 12:08 pm

      hey jessie,
      if it’s seriously hurting, you may need to take a break from working out. it’s worth it to take the break now, rather than later, when more problems could arise as the result of exercising while you’re injured. i’d recommend RICE and taking two weeks off, from everything. two weeks won’t really mess up your training, and it’s far less than a longer break to recover from a more serious injury. after the two weeks, if it’s still bugging you, see a doc.

      • Jessie on January 4, 2010 at 1:40 pm

        Ugh..thats going to be TOUGH!!! Thank you for your help.

      • Jessie on January 6, 2010 at 4:33 pm

        are you sure that wouldnt be unhealthy though? just being a couch potato for 2 weeks straight? I think I’ll go nuts doing that

  17. Courtney on January 4, 2010 at 12:12 pm

    Great moves, great video! :]

  18. Heather @ Get Healthy With Heather on January 4, 2010 at 12:24 pm

    I love the plie squat! It really works the booty and inner thighs

  19. Susan on January 4, 2010 at 12:27 pm

    Great exercise Gina, do you think it’s worth doing deadlifts? I don’t think my form is great for them. Sorry for my moaning email on my dating situation yesterday, looks like a may have a new man interest. Off to try out the plie squat.

  20. Rachel on January 4, 2010 at 12:38 pm

    Thanks for the new exercise! I’ll be sure to try it out soon.

  21. Angela (The Lady Loves to Eat) on January 4, 2010 at 1:14 pm

    I love the videos! I’m gonna be doing these today!

  22. Sarah Anne on January 4, 2010 at 1:26 pm

    LOVE the new additions to the blog! Yay to Pilot for getting you such an awesome pressie for Christmas!

    I would love some moves that target obliques and the BACK. Perhaps some using bands? (I don’t use weights at home, we just have stretch bands, so I’m always looking for ways to use them)

    Thanks for being such a great blogger!

  23. coley on January 4, 2010 at 1:43 pm

    Love this Gina! I hope you continue to do these, they’re great!

  24. Fallon on January 4, 2010 at 1:50 pm

    These videos are amazing. I love the fact I can do this workout at home because I have dumbbells! Keep it up can’t wait for next week.

  25. Diane Doesn't Diet on January 4, 2010 at 1:50 pm

    I really love these WMOWs!

  26. Naomi on January 4, 2010 at 1:55 pm

    a great way to do plie squats is do 10 regular, then 10 with our left heel off the ground, then 10 with your right heel off the ground, then 10 with both heels off the ground! its kiler!

    • Fitnessista on January 4, 2010 at 4:00 pm

      we do that in zumba- it IS killer!

  27. hemp jogger on January 4, 2010 at 2:40 pm

    awesome move! you are too cute. btw, LOVE the jacket!

    • Fitnessista on January 4, 2010 at 4:00 pm

      thanks! ๐Ÿ˜€

  28. Ashley on January 4, 2010 at 2:54 pm

    Hi Fitnessista, I was wondering if you could help me with a problem I’m having. Every time I do legs, the next two days after my legs are SERIOUSLY sore, where they hurt and feel swollen (swollen part may be in my head because of how sore/hurt they are, not sure) then it fades by the third day. Is it normal to be extremely sore/swollen after legs or does that mean I’m doing it wrong or too much?

    Thanks!

    Oh, where did you get your work out pants in the video by the way?

    • Fitnessista on January 4, 2010 at 4:00 pm

      hey ashley,
      you might be overdoing it, but just to be safe i’d check with a doc. maybe try some body weight exercises (no weights, just use your own body weight) when you do weights and see how they feel? this could help to determine if you’re going too crazy with the weights ๐Ÿ™‚
      the workout pants are nike fit. i LOVE them– so comfy!

  29. Nelly on January 4, 2010 at 3:27 pm

    I use plie squats in my total tone class all the time! The ladies LOVE it!

  30. Melissa (MelissaLikesToEat) on January 4, 2010 at 3:27 pm

    Thanks!!! I’ll add those move to my routine! Great video!

  31. Emma on January 4, 2010 at 3:28 pm

    Hi Fitnessista! I just discovered your blog and I am so happy I did because I LOVE IT! All your workouts and moves are refreshing and I can’t wait to try them! I am a college student who has recently suffered the effects of the Freshman 15 so I am very much looking forward to the Winter Shape Up. I was wondering if you would maybe consider doing a post on trying to stay fit/eating well while away at school, possibly a workout that can be done in a small space (like a dorm room)? Or if you knew of any fitness/nutrition blogs that catered to college students? Thanks and keep up the great work!!!

    • Fitnessista on January 4, 2010 at 3:58 pm

      hey emma,
      thanks so much for checking out my little blog! some of my favorite college girls are glidingcalm.wordpress.com and snackface.wordpress.com ๐Ÿ˜€ check out their blogs for sure!
      ALL of the winter shape up workouts will be able to be done at home..all you need is a stability ball, free weights and a medicine ball. for some eating advice, check out the summer shape up (under the workout tab, week 1). it has a full eating plan that you’ll be able to do at school ๐Ÿ˜€
      have a great day!

  32. brittney on January 4, 2010 at 3:31 pm

    “If it hurts, DONโ€™T DO IT! Only go down as far as you feel comfortable…”

    I have to tell you, because I wonder how many people are similar: Before I knew how to work out, I thought any bit of discomfort meant to stop or slow down because I was always hearing, “if it hurts, don’t!” It wasn’t until one day on the treadmill, next to my nutrition major roommate, that I got fatigued and felt The Burn in my butt. With that I turned down the speed. She had to explain to my dumb@ss that exercise is *supposed* to be uncomfortable. That is how your body changes.

    Not sure why I felt the need to share that, but it was definitely a breakthrough for me many years ago.

    So, where does one draw the line between normal discomfort and actual pain?

    Thanks for the constant inspiration, G$.

    • Fitnessista on January 4, 2010 at 3:56 pm

      hey brittney,
      i’m just saying that for safety reasons and assume that most people can determine when their body is telling them to stop, especially when their discomfort is due to an injury. (for me, my own personal motto is “the only thing that kills pain is more pain” when it comes to the gym, but i’m also 100% injury-free)
      the “go down as far as your comfortable” applies to “sally with knee injuries”, who can’t make her thighs parallel to the ground without actual pain.
      the usual deciding factor for me to determine if it’s actual pain or just a “burn” is if i feel that pain in the same muscle or joint when i’m not exercising. it’s really hard for me to say whether i think people should push through it or call it quits since this is an online thing… i feel like it’s the responsible thing to remind those with injuries not to push themselves too far.

  33. Emma on January 4, 2010 at 3:31 pm

    OOH and i just thought of one more question – can you recommend any favorite healthy snacks you have that could be kept/made in a dorm that only has a small fridge and microwave (no kitchen) i would really appreciate it!

    • Fitnessista on January 4, 2010 at 3:51 pm

      hey emma,
      almond butter
      ezekiel bread
      fruit
      snacking veggies (cut up carrots, bell peppers, cucumber)
      polaner spread (for “jelly”)
      raw nuts
      larabars
      almond milk
      protein powder
      cereal of choice (trader joes sticks and twigs is amazing)
      hope this helps a little!

  34. Ddeep on January 4, 2010 at 3:35 pm

    Hey Gina! I’d like to say that I’ve been following your blog for a while.. and I absolutely love it. You are such an inspiration on healthy eating, exercising, and also enjoying life. I hope that you get the opportunity to come out with a cookbook or just a lifestyle book on health soon. Or even a T.V. show! I think you’d do GREAT.

    • Fitnessista on January 4, 2010 at 3:49 pm

      hey ddeep, thanks so much for your kind comment.
      i would LOVE to do all of the things you’ve mentioned… i’m working on it ๐Ÿ˜‰
      have a wonderful day and thanks again for saying hi ๐Ÿ˜€

  35. Heather @ The Joyful Kitchen on January 4, 2010 at 4:01 pm

    this is actually a move i used to have my clients do when i was a trainer! i’m so glad you posted it though, because i’d totally forgotten about it until i saw it on your blog! thanks for being awesome ๐Ÿ™‚

  36. brittney on January 4, 2010 at 4:03 pm

    Oh, I agree it is DEFINITELY the responsible thing to do, and wasn’t implying otherwise. I just wonder how many gym newbies like myself don’t understand the difference between GOOD pain and INJURY pain. So, I thought I’d throw it out there.

    Keep being awesome!

    • Fitnessista on January 4, 2010 at 4:25 pm

      i totally understand what you’re saying! i just wish there was a hard and fast rule to help differentiate between a burn and actual pain :/
      thanks for a very interesting point and for reading my little blog ๐Ÿ˜€

  37. Nicole on January 4, 2010 at 5:01 pm

    I love that little flip cam and those videos you are doing. Today I used both of your video moves ๐Ÿ™‚ Thanks!

    • Fitnessista on January 4, 2010 at 5:08 pm

      wahoo!! i’m so glad you like them ๐Ÿ˜€
      <3

  38. LindsayRuns on January 4, 2010 at 6:32 pm

    You are doing awesome with these videos, I’m really liking them!

  39. Molly on January 4, 2010 at 9:44 pm

    LOVE these videos, gina. the moves are simple enough that i won’t feel like a doofus trying them at my gym but seem effective. also, you are a natural on camera!

    i was wondering if you could discuss your favorite sports bra brands in an upcoming post? i’m always looking out for recommendations! thank you.

  40. kirsten on January 4, 2010 at 11:14 pm

    Gina, this is awesome! So helpful!

  41. Jamie on January 5, 2010 at 12:26 am

    Hi Gina,

    I love the workouts you post! I’m wondering what the difference is between plie squats and normal ones. I’m a college athlete (softball), so my lifting program emphasizes regular back squats to improve overall strength and other moves to improve explosiveness. Are your workouts aimed more towards toning? Do you recommend any “functional” moves that will help overall athleticism? I’d like to be athletic and strong without bulking up. Thanks so much!!

  42. rachelgab on January 5, 2010 at 2:48 pm

    I have added both of your workout moves of the week so far into my workouts! It’s so awesome to throw something new in there once a week. I really felt last week’s in my legs and surprisingly, I felt this week’s more in my arms, which I am happy about ๐Ÿ™‚ Thanks!!

  43. Marie on April 5, 2011 at 12:33 pm

    Awesome work-out and site! I’m bookmarking your site for sure!

    • Fitnessista on April 5, 2011 at 1:29 pm

      thank you!

  44. Rachel Williams on July 2, 2013 at 4:21 pm

    I love these videos! So helpful!!

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