Push-ups, lateral raises, and lunges--these are just some of the exercises that coach Enzo Bonoan is showcasing in part 2 of this 'Straight from the Expert' episode hosted by Luis Hontiveros. For those targeting a specific part of the body, watch this last part of the episode.
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00:00 [Music]
00:14 Hi and welcome back to Straight From The Experts Summer Episode.
00:18 I'm your host Luis Centaveros and I'm still with fitness coach Enzo Bonoan.
00:22 In the previous episode, we learned about full exercises and summer healthy foods.
00:29 In this part of the episode, the exercises we'll cover are chest, triceps, glutes, and abs among others.
00:37 So coach Enzo, what are we doing first?
00:40 Alright, so our first exercise for the muscles that you see first which should be the chest and of course the arms and triceps.
00:46 We're gonna be doing the push-ups.
00:48 Alright guys, remember before we do the push-ups, you want to get into a good warm state first.
00:54 So a good warm-up for me, if you're very short on time, my suggestion is to do the push-up in a beginner fashion.
01:01 So you can do the incline push-up where your hands are higher than your feet.
01:06 This makes the push-up easier and you get to practice the movement first.
01:09 But if your body is warmed up, then we can go straight into the exercise.
01:13 Alright.
01:14 Luis is gonna go into the push-up position.
01:16 Ideally, you want your hands underneath your shoulder or you can bring your shoulder a little bit over it pa.
01:24 If you want to really target your chest muscles.
01:26 You keep a flat back.
01:28 Ang cue ko dito, if you want to make sure that your lower back is not feeling any soreness or any pain from this exercise,
01:34 squeeze your butt cheeks together.
01:37 This will give you a very tight core so that you can do your exercise with a flat and straight back.
01:42 Okay. So the goal here when you're going to do your push-up, you want to bring your chest very close to the floor.
01:50 Okay. So Luis is doing it good.
01:52 And then you go down there.
01:54 Do not bounce.
01:55 Then you go back up.
01:56 Keeping a flat back all throughout.
01:58 Do it again. One more.
02:00 And then you try to repeat that height.
02:03 Then you go back up.
02:04 So some free reminders lang pagdating sa push-up.
02:07 Number one is to play with hand positions just to see which one works best for you.
02:11 Number two, you want to keep a flat back so that your lower back does not hurt.
02:16 So what you do there is you squeeze your butt cheeks together.
02:19 And then number three, you want to have a consistent repetition.
02:22 Ang ideal dyan is your first repetition looks like your last one.
02:26 All right, Luis. So kanina we did a push exercise.
02:29 We need to balance that with a pull exercise.
02:31 What we're going to be doing is the dumbbell row.
02:34 So Luis, can you show us how you do the dumbbell row?
02:39 Okay, so you want three points of contact.
02:42 And then you're naka staggered stance ka dito.
02:45 Okay, so the back leg is going to be on the same side as the working arm.
02:50 Luis is getting a full stretch here at the bottom.
02:52 He's letting his shoulder dip down.
02:54 He's going to pause there and then he's going to pull it up.
02:57 So mabapansin ninyo dito sa taas,
03:00 his elbow is the one leading the movement.
03:05 For those of you at home who only have a few pairs of dumbbells available,
03:09 or if ever wala ka yung dumbbell, my suggestion is to make makeshift dumbbells.
03:12 All you need is a sturdy bag, to be a backpack or a tote bag.
03:15 Tapos lalagyan nyo lang ito ng weights.
03:17 It can act as one big dumbbell, which you just hold on.
03:20 So Coach Enzo, now that we're done with targeting our chest and back muscles with push-ups and rows,
03:27 we're targeting shoulders down.
03:29 What are we doing?
03:30 All right, so this is going to be an isolation exercise.
03:33 This is going to be called the lateral raises with dumbbells.
03:37 So here we have a decent amount of weight.
03:42 Not too crazy.
03:44 Tapos we're going to be doing is we're going to be pushing our butt back out very slightly,
03:49 leaning forward at the torso,
03:51 and then we're going to be bringing our dumbbells out as if we're going to make the letter Y.
03:56 Okay, let's see it.
03:57 Yes. Okay, very good.
04:00 So you want to make sure your form here, let's do another one,
04:03 is very slow and controlled.
04:05 You can bring it up here to head height, and then be sure to bring it down slowly.
04:10 Some people experience pain when doing this exercise,
04:13 and I would say it's mostly because of using too much weight.
04:17 That's one of the biggest mistakes that I see.
04:19 People just bring the weight up like this.
04:22 So doing your form like this, as Luis is doing it,
04:25 you should be able to hit the muscles properly,
04:28 get enough stimulation,
04:30 and you are doing it safely, minimizing the risk of injury.
04:35 Now I'm feeling the burn.
04:38 My shoulders are quite pumped.
04:40 All right. So, Coach, what are we doing next?
04:43 We're targeting the legs, right?
04:45 That's right.
04:46 So we'll be doing a workout that targets a lot of areas of the lower body,
04:50 and this would be the reverse lunge.
04:54 You really want to target more of your glutes,
04:58 and if you may be experiencing a little bit of pain in your knees,
05:03 it may be a little bit friendlier for you if you do a reverse lunge where you step backwards.
05:08 What you want to do here is you want to go at the head of our mats,
05:11 the top of our mats, and then we're going to be stepping backwards.
05:15 So what you want to do here is to get a full rep.
05:19 Let your knee, your back knee, lightly tap the floor,
05:23 and then you stand back up.
05:26 Okay?
05:27 The reason we want to get our knee to touch the floor is so that we can standardize our repetitions.
05:32 Okay?
05:33 So go all the way down, and then stand back up.
05:37 One common mistake that people do when doing their lunges is they turn this into an upper body exercise.
05:44 So what they do is when they go down, they will push on their knee,
05:48 and then they will use their arms to push back up.
05:51 So kindly avoid this.
05:53 If this exercise is too hard, there are other ways to make this exercise easier or other easier leg exercises as well.
06:00 If you want to target more of your glutes, I suggest taking a big step backward.
06:05 Somewhere around this, where you will have about a 90-degree angle on your knee.
06:12 This will get a good stretch on your glutes, and then you can stand back up.
06:17 But if you want to work more on your thighs, your thighs, like your quad muscles here,
06:22 I suggest taking a very small step backwards and let your knee go forward.
06:28 So it'll look like this.
06:30 Boom.
06:31 You will have a bigger stretch or bend on the knee.
06:35 This stretches more of your quad muscles.
06:38 For our last exercise, we're going to put the cherry on top because we targeted our push muscles,
06:44 our shoulder muscles, and our legs. We're going to be training the abs.
06:48 So this exercise is very simple, and it's something that you probably may not have seen before.
06:53 I call these the "Bunoan Crunches."
06:55 So you're going to be getting into a push-up position.
06:59 The goal here is to bring your hips to your chest.
07:03 So you're going to be crunching it like this, and then you're going to be stretching again,
07:08 and you're going to be crunching again, and then getting a good stretch.
07:13 So basically, you're going from a push-up position into a cat-back position.
07:19 So this is basically the function of the abs.
07:22 You're trying to bring your hips closer to your ribcage.
07:26 Throughout the entire motion, throughout the entire set, you will be feeling tension on your abs,
07:32 which makes this a very good ab exercise.
07:35 So what's nice about this exercise is you don't have to get on the floor like most ab exercises.
07:40 Your only three points of contact will be your feet and your hands.
07:43 This way, you can turn a push-up position, something as simple as a push-up position,
07:48 into a more effective ab exercise.
07:50 Alright, coach. Before we end today's workout session,
07:55 are there any more tips that you would like to share to our audiences?
07:59 Okay, so I'll give you guys three big tips for our workouts, basically.
08:03 Number one is to make sure that it fits your schedule properly.
08:08 Remember, you want to make the workout work for you.
08:11 So a while ago, I mentioned that you can do two or three sets per exercise.
08:15 Do what seems most practical.
08:17 Remember, what is optimal may not necessarily be practical.
08:20 As a fitness coach, I'm on the practical side because that's what I can do more over time.
08:25 That's number one.
08:26 Number two is to be progressing over time.
08:29 You don't want to do the same workout over and over again because you'll get the same results.
08:34 If you want to improve your muscularity, if you want to lose more body fat,
08:38 if you want to be healthier and fitter, then you want to improve your workouts.
08:42 Add an extra rep, add more weight, improve your form.
08:46 These are ways that you can do your workouts better over time.
08:49 And lastly, is to do a workout that you enjoy.
08:51 These workouts are not necessarily your cup of tea, and that's totally fine.
08:57 You want to be able to find workouts, try and test workouts along the way,
09:01 and see what is something that you would likely and gladly do for the rest of your life.
09:06 Thank you for such a great workout session, Coach.
09:09 I really learned so much today.
09:10 Thank you for correcting my form.
09:12 For our audiences, if you are thinking about stepping up your fitness game
09:17 and you would like to know more or need professional help by your side,
09:22 Coach Enzo, where can they find you?
09:24 You guys can find me on TikTok, Instagram, and Facebook.
09:27 Just type in Enzo Bonoan Fitness or Enzo Bonoan24.
09:31 Alright, thank you again, Coach.
09:33 It was nice to workout with you.
09:35 Thank you.
09:36 So there you go, guys.
09:38 I hope you had a great workout with us,
09:40 and I hope you learned something new from our fitness coach, Enzo Bonoan.
09:45 And I just want to leave you guys with this tiny tip
09:48 for those who are starting their fitness journey or are already on their fitness journey.
09:53 Remember, consistency over intensity.
09:57 Thank you for watching Straight From The Expert.
09:59 For more videos and content like this,
10:01 visit www.gmanetwork.com/lifestyle
10:06 and you can follow them on Facebook, TikTok, Instagram, X.
10:10 And if you want to follow me on my social media on Facebook, Instagram, and TikTok,
10:15 that's @luisenteverez7.
10:17 Peace out.
10:18 (Music)
10:21 (Music)
10:24 (Music)