The Number 1 Mistake For Three Home Workout Exercises

Seeing as how everyone’s been exercising at home for a little while now, I know there are three exercises that just about everyone is doing.

Squats, pushups and planks.

Not coincidentally three of the best exercises you can do for your whole body.

Today I wanted to point out the three main mistakes I see with these exercises so that you get more out of them.

Mitch Rothbardt, CPT, Egoscue PAS, PN Level 2
Castro Valley Fitness
2861 Grove Way

Friday Workout 4


It’s been a little while since we’ve done a good old-fashioned strength based workout so here we go!

It would be great if you could wrangle up a heavy backpack or maybe a filled up milk jug if you don’t have any weights at home.

Here We Go!

Squats – 4 sets of 8-12

Pushups – 4 sets As Many Reps As Possible

Good Mornings 3 sets of 8-12

Split Squat/Reverse Lunge 3 sets of 10 or One Leg Stand 30s ea leg

Hooklying Reverse Presses 3 sets of 15

(Do Above 3 Exercises as a Circuit)

Plank 3 sets of 30-45s

Let me know if you have any questions.

Stay safe!

Mitch Rothbardt

Castro Valley Fitness


A Squat Variation Tutorial

I hope you’re doing OK.

For obvious reasons it’s been a little while since I’ve talked about the benefits and how-tos of a specific exercise so I figured why not today?

Let’s talk about one of the most important exercises anyone can do.


Just about everyone does some kind of squat variation at Castro Valley Fitness and there are reasons behind each one.

On the whole squats are a great exercise that work almost every muscle in the body in one way or the other as well as teach basic hip movement and coordination.

In this video I go over some of the variations we use and tell you how to do them and why.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way