Personal Trainer Matthew Basso The New DBX3 Program from Iron Lotus PT Iron Lotus Personal Training

Personal Trainer Matthew Basso The New DBX3 Program from Iron Lotus PT

Bosu Burpee Iron Lotus Personal Training open popup

Bosu Burpee

Some examples of Kettlebell exercises Iron Lotus Personal Training open popup

Some examples of Kettlebell exercises

Kettlebells are great tools for training. I use kettlebells for core training and endurance. They are small and easy to store so it's great to use them for home workouts

Kip Up and Barbell Complex Iron Lotus Personal Training open popup

Kip Up and Barbell Complex

Kip up and get ripped up for summer. Fitness Motivation! Learn about REAL CORE STRENGTH HERE: http://www.ironlotuspt.com/blog/core-strength.-six-pack-abs-the-great-seducer-of-all-men-and-woman

My New Freitag Bag Iron Lotus Personal Training open popup

My New Freitag Bag

This is my new gym bag! It's made from recycled tarps. It's very durable and super cool!
http://www.freitag.ch/

Results from The New 12 Week Program Iron Lotus Personal Training open popup

Results from The New 12 Week Program

I've gotten some great results from my new free program that you can download at www.ironlotuspt.com Build up your core, get stronger, and leaner!

Barbell Complexes Iron Lotus Personal Training open popup

Barbell Complexes

Barbell Complexes... First-Squat thrust to push-up (on bar), Clean, Push Press, Deadlift. Second- 3 Bent Rows, Simple Clean (hang clean for you industry folks), 3 Front Squats, 3 Overhead Presses.

Tricep Rope Ext with Cable Iron Lotus Personal Training open popup

Tricep Rope Ext with Cable

Tricep Rope Ext with Cable. Keep your back straight and your shoulders down and back. Fully extend your arms for the best results.

Tricep Bench Dips- Legs Up or 1 Leg Down Iron Lotus Personal Training open popup

Tricep Bench Dips- Legs Up or 1 Leg Down

Tricep Bench Dips- Legs Up or 1 Leg Down. If you are going to put both legs up I recommend you put them up on something that doesn't move. AND if you have shoulder issues this may not be the best exercise for your triceps.

Single Leg Deadlift Iron Lotus Personal Training open popup

Single Leg Deadlift

Single Leg Deadlift. Keep your hips, your core tight and your spine in a neutral position. Flex (bend) at the hips.

Single Leg Deadlift with Dumbbell Iron Lotus Personal Training open popup

Single Leg Deadlift with Dumbbell

Single Leg Deadlift with Dumbbell Keep your hips even, your core tight and your spine in a neutral position. Flex (bend) at the hips.

Single Leg Deadlift with Dumbbell Row Iron Lotus Personal Training open popup

Single Leg Deadlift with Dumbbell Row

Single Leg Deadlift with Dumbbell Row. Keep your hips even, your core tight and your spine in a neutral position. Flex (bend) at the hips. And add row or variation of row.

Fat Burn Circuit - In Outs, Jumping Split Squats, Mountain Climbers Iron Lotus Personal Training open popup

Fat Burn Circuit - In Outs, Jumping Split Squats, Mountain Climbers

Fat Burn Circuit - In Outs, Jumping Split Squats, Mountain Climbers. Do each for 30 secs

Bosu Explosive (plyometric) Push-Up Iron Lotus Personal Training open popup

Bosu Explosive (plyometric) Push-Up

Bosu Explosive (plyometric) Push-Up. Power exercise. Fat Burn exercise.

Reverse Crunch on Decline Bench Iron Lotus Personal Training open popup

Reverse Crunch on Decline Bench

Fat Burn Circuit-Step Ups, Pull Downs, Push-Ups Iron Lotus Personal Training open popup

Fat Burn Circuit-Step Ups, Pull Downs, Push-Ups

Fat Burn Circuit-Step Ups, Pull Downs, Push-Ups. Do 20-30 reps per exercise without resting. Move to the next circuit as quickly as possible. Take rest when absolutely needed.

Burpees Iron Lotus Personal Training open popup

Burpees

Burpees. Drop into push-up position by squatting quickly and thrusting your legs out. Return to squatted position and jump. The elevation doesn't have to be crazy. You can simply jump 3 inches or make it much harder by doing a full vertical.

Split Squat Press with Dumbbells Iron Lotus Personal Training open popup

Split Squat Press with Dumbbells

Split Squat Press with Dumbbells. Take a split squat stance and press dumbbells up above your head much like a shoulder press. Try and make this exercise one continues movement. Don't pause and then press. Use your legs to help press.

Ladder Drill- Torso Twist Iron Lotus Personal Training open popup

Ladder Drill- Torso Twist

Ladder Drill- Torso Twist. If you don't have an agility ladder you can use tape or pretend.

Fat Burn Circuit Ex, Lateral Hop, Torso Twist, Bosu Explosive Push-up, and Bosu Burpee Loading… Iron Lotus Personal Training open popup

Fat Burn Circuit Ex, Lateral Hop, Torso Twist, Bosu Explosive Push-up, and Bosu Burpee Loading…

Fat Burn Circuit Ex, Lateral Hop, Torso Twist, Bosu Explosive Push-up, and Bosu Burpee. An Example of a fat burn (fat loss) circuit. You should do each ladder drill for 30 secs and 8-10 reps of the explosive push-ups and/or burpees. These can be very difficult, for help modifying each exercise contact me here http://www.facebook.com/IronLotusPT

Ladder Drill- In Outs Iron Lotus Personal Training open popup

Ladder Drill- In Outs

Ladder Drill- In Outs. Move on the balls of your feet as quickly as possible in and out of the Ladder or a fake box. Whatever you choose to use.

Ladder Drill- Lateral Hop Iron Lotus Personal Training open popup

Ladder Drill- Lateral Hop

Ladder Drill- Lateral Hop. Keep your feet together and your hips even as you hop through the boxes laterally.

Squat Press with Dumbbells Iron Lotus Personal Training open popup

Squat Press with Dumbbells

Squat Press. Keep perfect squat form. Don't let the weight pull you forward. Keep your core tight. Try and make it ONE MOTION.

Scaption Raise Iron Lotus Personal Training open popup

Scaption Raise

Scaption Raise. Stand with feet hip distance apart or closer. Turn your palms toward each other so you are in a "thumbs up" position and raise the weights in front of you as if you were going to give someone a hug. Basically you are raising your arms half way between the plane of motion for a lateral raise and a front raise.

Bicep Curl to Press Iron Lotus Personal Training open popup

Bicep Curl to Press

Bicep Curl to Press. Feet hip distance apart. You can use a swinging motion here and simply curl and go directly into a press. Don't separate the movements.

Reverse Crunch with Dowel Iron Lotus Personal Training open popup

Reverse Crunch with Dowel

Reverse Crunch with Dowel. Core tight. Extend your legs out about 3-5 inches from the floor and hen curl your legs in and press them up above you. Keep your head on the floor so you aren't straining your neck.

Mountain Climbers or Prone Runners Iron Lotus Personal Training open popup

Mountain Climbers or Prone Runners

Mountain Climbers or Prone Runners. Get into push-up position and bring your knees toward your chest in a "running" pattern. Keep your core tight and don't bounce too much or move your lower back too much.

Squat Row with Cable or Band Iron Lotus Personal Training open popup

Squat Row with Cable or Band

Squat Row with Cable or Band. Down (into the squat) and out with the band and up (standing) and in (pull) with the band. Squeeze your shoulder blades (scapula) together and keep perfect squat form. Don't "water ski" which means relying on the band or the cable to hold you up and/or leaning back to much. Use your core to control the movement.

Standing Cable Row or Band Row Iron Lotus Personal Training open popup

Standing Cable Row or Band Row

Standing Cable Row or Band Row. Keep perfect posture. Try and rotate from a palms in (neutral grip) to a palms up (supinated grip) when you pull. Squeeze your shoulder blades (scapula) together when you pull.

Dumbbell Split Squat Iron Lotus Personal Training open popup

Dumbbell Split Squat

Dumbbell Split Squat. One leg in front of the other hip distance apart. Lean into the front leg keeping your front heel firmly planted on the ground. Try to get 70% of your body weight onto the front leg to make it work harder.

Alternating Step Back Lunge Iron Lotus Personal Training open popup

Alternating Step Back Lunge

Alternating Step Back Lunge. Even though you are stepping back KEEP YOUR WEIGHT SHIFTED ONTO THE FRONT LEG. Hands behind your head or on your waist.

Kneeling Med Ball Chop Iron Lotus Personal Training open popup

Kneeling Med Ball Chop

Kneeling Med Ball Chop. Kneel on something soft if possible. Knees should be hip distance apart. Extend your arms with the ball and move in a chopping pattern.

Hamstring Curl on Ball Iron Lotus Personal Training open popup

Hamstring Curl on Ball

Hamstring Curl on Ball. Supine bridge onto the ball and curl it in using your hamstrings. Keep your core tight, especially your glutes. It may help to "push into the floor" with your arms.

Lying Hip Ext Iron Lotus Personal Training open popup

Lying Hip Ext

Lying Hip Ext. Done on the floor with your legs bent and feet either flat on the floor or heels firmly planted with toes up. Keep your core tight and "push into the floor" with your arms. Fell your hamstrings and glutes working.

Single Leg Lying Hip Ext Iron Lotus Personal Training open popup

Single Leg Lying Hip Ext

Single Leg Lying Hip Ext. Done on the floor with your legs bent and one foot either flat on the floor or heel firmly planted with toes up. Keep your core tight and "push into the floor" with your arms. Feel your hamstrings and glutes working.

Bent Row with Dumbbells Iron Lotus Personal Training open popup

Bent Row with Dumbbells

Bent Row with Dumbbells. KEEP YOUR BACK NEUTRAL (FLAT) NO ROUNDING. Feet close together and a slight bend in the knees. Flex (bend) forward from the hips and row the dumbbells.

Y Press Iron Lotus Personal Training open popup

Y Press

Y Press. Use light weight. Retract your shoulder blades (scapula) and press out in a Y pattern.

Romanian Deadlift with barbell Iron Lotus Personal Training open popup

Romanian Deadlift with barbell

Romanian Deadlift with barbell. Keep a slight bend in your knees and the barbell close to your body in fact rubbing against your legs. Use your hips to do all the work.

Dumbbell Shoulder Press with variations Iron Lotus Personal Training open popup

Dumbbell Shoulder Press with variations

Dumbbell Shoulder Press with variations ...Regular Press, Arnold Press, Neutral Press, 90 degree press...Stand with feet shoulder width apart, keep your back neutral (no excessive arching) and press to lockout.

Deadlift (barbell from floor) Iron Lotus Personal Training open popup

Deadlift (barbell from floor)

Deadlift (barbell from floor) Keep the bar on your legs. You should feel the barbell rubbing against your shins and thighs. KEEP YOUR BACK FLAT no rounding. Tight core, lift and push your hips through.

Barbell shoulder press Iron Lotus Personal Training open popup

Barbell shoulder press

Barbell shoulder press. Stand with your feet shoulder distance apart with the bar in the rack position (for full range of motion) and press to a lock out arm position above the crown of your head

Goblet squat (with dumbbell) Iron Lotus Personal Training open popup

Goblet squat (with dumbbell)

Goblet Squat is done by holding the dumbbell in front of you, closely mimicking the rack position of a front squat. Keep your core tight!

Back Squat (low Bar) Iron Lotus Personal Training open popup

Back Squat (low Bar)

Back Squat, low bar position with barbell. Keep your core tight, knees behind your toes and get your quads (thighs) parallel to the floor or deeper if possible.

Can the gym be intimidating ...The 3 best exercises! Iron Lotus Personal Training open popup

Can the gym be intimidating ...The 3 best exercises!

I was asked to participate in a focus group about fitness and some interesting topics were brought up.

BusyFit Iron Lotus Personal Training open popup

BusyFit

BusyFit is a 25 min workout for busy professionals. Never use the excuse "I don't have time to work out" again. Burn Fat, Build Strength, and Develop Your Core in under 30mins. Available at Mybusyfit.com

Thailand video #1 ... Phuket and Chiangmai Iron Lotus Personal Training open popup

Thailand video #1 ... Phuket and Chiangmai

During my recent trip to Thailand I went to Bangkok, Phuket, and Chiangmai. Here is a video that features some experiences from Phuket and Chiangmai. Beaches, Clubs, Sunsets, Walking Markets, Temples...Etc Etc. I will be loading up another video for my Bangkok experiences soon. Enjoy!

A bit about Kettlebells Iron Lotus Personal Training open popup

A bit about Kettlebells

A brief talk about kettlebells. Replace an entire dumbbell rack with two kettlebells for great home workouts.Kettlebell sport bells and regular bells. Kettlebell sport bells have a standard size regardless of weight. Regular kettlebells come in different sizes and weights. Kettlebell swings. Learn hip drive for power movements.

Jersey Shore Workout Iron Lotus Personal Training open popup

Jersey Shore Workout

Use the commercial breaks during the Jersey Shore to get some exercise. Here are three exercises to use.... The Ronnie, The Grenade, and The Fist Pump. "like" Iron Lotus PT on Facebook and let me know what your favorite part of the show is.

Advanced Leg Exercise Jumping Pistols Iron Lotus Personal Training open popup

Advanced Leg Exercise Jumping Pistols

Jumping pistol squats are very advanced. They are great for athletic performance, however you don't want to rush into doing them before your ready. Start by having something to hold on to while performing just the pistol squat itself. When you have mastered that, then you can attempt the jumping pistols.

Med Ball Conditioning Iron Lotus Personal Training open popup

Med Ball Conditioning

Here is a Med Ball Conditioning routine you can use to burn fat after a strength training session or alone as a quick effective workout!

Conditioning Routine 1 Iron Lotus Personal Training open popup

Conditioning Routine 1

Here is a conditioning routine you can use to get your heart rate up and burn fat. Use it after a strength workout or simply by itself when you have 15mins to workout.

Super Core Routine Iron Lotus Personal Training open popup

Super Core Routine

Here are 4 great exercises to work your core. Perform them together as a circuit 2 times and you have a Super Core Routine.

Nonspecific Athletic Workout 1 Iron Lotus Personal Training open popup

Nonspecific Athletic Workout 1

Philosophy: The idea behind this workout is to leave “reps in the tank”; meaning you should feel like you worked but not to maximum intensity.

Download PDF

Shoulder Thoracic Spine Exercises Iron Lotus Personal Training open popup

Shoulder Thoracic Spine Exercises

These exercises and stretches are important for shoulder and thoracic spine strength and mobility.

Kettlebell Training will Joe and Rick Iron Lotus Personal Training open popup

Kettlebell Training will Joe and Rick

Kettlebell training is great. It truly is a great way to get a full body workout in.

Thrashup of exercise Iron Lotus Personal Training open popup

Thrashup of exercise

Combine exercises to challenge yourself. In one workout try and combine power, balance, and strength. It's fun....Seriously..It is.

NSA Full Body Workout Iron Lotus Personal Training open popup

NSA Full Body Workout

When putting together athletic workouts you'll want to incorporate elements of power and strength. I call this routine Nonspecific Athletic. I use this program along with another full body workout that I'll add soon. It's great for staying ready for friendly competition with friends.

Upper Body Strength 1 Iron Lotus Personal Training open popup

Upper Body Strength 1

This is an example of how I program an upper body strength workout. I've chosen pull ups and chest press as my example exercises.

Welcome Iron Lotus Personal Training open popup

Welcome

Welcome to the redesigned IronLotuspt.com! Explore the media page and please check on a regular basis as I will load new content as time permits. Thanks!

Warm-ups Iron Lotus Personal Training open popup

Warm-ups

Warming up before exercise is super important. You will not only have a better workout but you will drastically reduce the chances of injury! Here are the warm-ups I use before everyworkout. Use them!

My client Rob Basso Speaks about the importance of training. Iron Lotus Personal Training open popup

My client Rob Basso Speaks about the importance of training.

Rob Basso is in no way realted to me, however we share very similar views about health and fitness. Rob is a successful entrepreneur who understands that training adds value to ever part of his life!