Let this workout motivate you to create your own circuits. I like to mix it up by going from an upper body move to a lower body move--a great way to keep the heart pumping. Work hard, only stopping for a sip of water after you have completed your first round. And if you do go outdoors, make sure to wear apparel that feels good and is functional.
Do the following exercises one after the other, with 20-30 second rests in between. Once you have completed all 11 exercises, repeat the circuit 3-4 more times. Beginners: Use light weights. Intermediate/advanced: Use medium to heavy weights depending on your goals.
1. Running - Get your heart rate going!
Find an area where you can do short sprints of approximately 30 feet. Walk back to the starting point and begin the next sprint.
Reps:
Beginners - 5 Sprints
Int-Advanced - 10 Sprints
2. Skating - Cardio plus strength
Stand in a seated squat position, with arms bent for balance. Quickly jump from side to side, with as little time as possible on each foot. Explode off and try to go as fast as you can while keeping your balance and concentrating on form.
Reps:
Beginners - 10 on each leg
Int-Adv - go for 20 on each leg
3. Split Squat - Glutes, thighs... oh my!
Stand with feet apart (one in front and one behind) with weight evenly distributed. Place dumbbells in hands and hang down by your sides. Slowly bend your legs, moving weights to the ground and back up, performing a single leg squat. Do all reps and then switch legs.
Reps:
Beginners - 6 on each leg
Int-Adv - 12 on each leg
4. Bicep Shoulder Press Combo - For pretty tank top arms
Stand erect with both feet on the ground. Grab dumbbells and begin with a regular bicep curl. At the end of the move do a shoulder press. Slowly lower back down and repeat the move.
Reps:
Beginners - 6 total
Int-Adv - 12 total
5. Stationary Lunge Bicep Curl - 2 in 1
Why not firm up your legs while you tone your arms with curls? Lunge forward with one leg, place weights down by the forward calf, and curl arms towards shoulders. Lower arms and repeat.
Reps:
Beginners - 3 on each leg, total of 6
Int-Adv - 6 on each leg, total of 12
6. Stationary Lunge Tri Kickback - 2 for 1 again!
Lunge forward with one leg, bend arms and place weights by the sides of your tummy; extend weights back until arms are straight. Lower and repeat.
Reps:
Beginners - 3 kickbacks, then switch legs for a total of 6
Int-Adv - 6 on each leg, total of 12 kick
7. Side to Front Shoulder Raise - Wake up those shoulders
Stand erect with weights by your hips. Raise weights out away from your sides trying to lift up until your arms are parallel to the ground, slowly move the weights so they are in front of you, and then slowly lower back down. That's one rep.
Reps:
Beginners - 6 total
Int-Adv - 12 total
8. Squat Row - Works butt and back
Lower into a squat position, leaning your upper body slightly forward with arms hanging down. Pull weights in toward your body, bending from the elbows until maxed out. Slowly lower back to straight arms. That's one rep.
Reps:
Beginners - 6 total
Int-Adv - 12 total
9. Toe Squat with Front Shoulder Raise - Balance and focus
Rise up onto toes and hold; raise dumbbells straight out in front until parallel to the ground. Slowly lower arms back down while remaining up on your toes. Repeat the move.
Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total
10. Side Toe Squat with V Shoulder Raise
Turn feet and knees outward. Rise up onto toes and hold; raise dumbbells diagonally out to a V until arms are parallel to the ground. Slowly lower back down while remaining on your toes and repeat.
Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total
11. Straight Leg Deadlift
Stand upright with weights in hands, arms straight. Hinge at the waist, slowly lowering weights to your toes or the ground. Slowly raise back up and repeat. Keep knees bent slightly and back straight throughout the move.
Reps:
Beginners - 6 total
Int-Adv - 12 total
Wednesday, 21 October 2009
Thursday, 8 October 2009
Arms Workout Routines
POWER CURLS
Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat.
Works shoulders, biceps, triceps
BOWLING THROW
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball . Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps
DOUBLE THROW
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward . Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Works back, biceps
SUPER SHRUG
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear. Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Works shoulders, biceps, triceps
VICTORY SIGN
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out . Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Works shoulders, triceps
FOREHAND SWEEP
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes . Straighten arm. Do 25 reps. Repeat on opposite side.
works shoulders, biceps, triceps
Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat.
Works shoulders, biceps, triceps
BOWLING THROW
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball . Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps
DOUBLE THROW
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward . Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Works back, biceps
SUPER SHRUG
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear. Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Works shoulders, biceps, triceps
VICTORY SIGN
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out . Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Works shoulders, triceps
FOREHAND SWEEP
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes . Straighten arm. Do 25 reps. Repeat on opposite side.
works shoulders, biceps, triceps
Monday, 5 October 2009
3 Month Wedding Fitness Plan
3 Months to go............
Fitness Plan
Cardio
Perform cardio for 30 minutes a day, 3 days a week.
Weight-Training
Two days a week, complete full-body weight-training focusing on:
Triceps -- Dips or overhead extensions Chest -- Pushups or dumbbell chest presses Glutes -- Squats or walking lunges
2 Months to go...........
Fitness Plan
Cardio
Perform cardio for 40 minutes, 4 days a week.
Weight-Training
Complete the same weight-training plan from month three three days a week
1 Month to go.............
Fitness Plan
Cardio
Perform cardio for 45 minutes, 6 days a week.
Weight-Training
Follow the weight-training plan from month three, two days a week. Add a core-training workout to your plan for two days a week.
Fitness Plan
Cardio
Perform cardio for 30 minutes a day, 3 days a week.
Weight-Training
Two days a week, complete full-body weight-training focusing on:
Triceps -- Dips or overhead extensions Chest -- Pushups or dumbbell chest presses Glutes -- Squats or walking lunges
2 Months to go...........
Fitness Plan
Cardio
Perform cardio for 40 minutes, 4 days a week.
Weight-Training
Complete the same weight-training plan from month three three days a week
1 Month to go.............
Fitness Plan
Cardio
Perform cardio for 45 minutes, 6 days a week.
Weight-Training
Follow the weight-training plan from month three, two days a week. Add a core-training workout to your plan for two days a week.
Female Workout.....3 best workouts for a firm behind
If you want to tighten and tone your butt, you will have to perform exercises that will target that specific area. Here are 3 exercises that you can do to help your cause. Do each one 3 times at least 3 times a week for best results:
1. Glute extensions:
Purpose:
To isolate the muscles of the buttocks (gluteal group).
Execution:
• Start by kneeling down on all fours.
• Keeping your back flat, extend one leg out behind you heel first (exhale) making sure that you squeeze the butt as it extends!
• Slowly return the leg back to the starting position (inhale) without letting it touch the ground again and then repeat on the same side until your desired # of repetitions are complete.
2. Butt-ups:
Purpose:
To strengthen the muscles of the buttocks (gluteal group) with some emphasis on your stomach and back as well.
Execution:
• Lie down on your back with your knees bent.
• Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
• Relax and return to the starting position (inhale) and then repeat!
3. Firehydrant’s
Purpose:
To strengthen the muscles of the outer thigh and butt.
Execution:
• Start by kneeling down on all fours
• From there, lift one leg out to the side (exhale) until it reaches parallel with the ground while maintaining that 90 degree angle at the knee.
• Return the leg back down to the staring position and then repeat with the same leg until desired repetition range is met then switch legs.
1. Glute extensions:
Purpose:
To isolate the muscles of the buttocks (gluteal group).
Execution:
• Start by kneeling down on all fours.
• Keeping your back flat, extend one leg out behind you heel first (exhale) making sure that you squeeze the butt as it extends!
• Slowly return the leg back to the starting position (inhale) without letting it touch the ground again and then repeat on the same side until your desired # of repetitions are complete.
2. Butt-ups:
Purpose:
To strengthen the muscles of the buttocks (gluteal group) with some emphasis on your stomach and back as well.
Execution:
• Lie down on your back with your knees bent.
• Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
• Relax and return to the starting position (inhale) and then repeat!
3. Firehydrant’s
Purpose:
To strengthen the muscles of the outer thigh and butt.
Execution:
• Start by kneeling down on all fours
• From there, lift one leg out to the side (exhale) until it reaches parallel with the ground while maintaining that 90 degree angle at the knee.
• Return the leg back down to the staring position and then repeat with the same leg until desired repetition range is met then switch legs.
Training for a wider defined chest
If you can incorporate more push-ups in your chest workouts, you will notice more strength, more size and most importantly, more looks! Do each of the following exercises to failure 3 times a week
1. Push-ups
Purpose:
To strengthen the muscles of the entire upper body with special emphasis on the chest (pectoralis major/minor), front of the shoulders (anterior deltoid), and the triceps (triceps brachii).
Execution:
• Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.
2. Incline push-ups
Purpose:
To target the muscles of the upper chest (pectoralis major).
Execution:
• Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.
3. Isometric push-ups
Purpose:
To improve the endurance of the chest muscle fibers (pectoralis major/minor) with some emphasis on strength and stability in the shoulder joint as well.
Execution:
• Lie down on your stomach with your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and lift your body about 3 inches off the ground.
• Now HOLD THIS POSITION and do not move for as long as you can!
• Remember to keep breathing consistently throughout and try to hold the position a little longer each time.
4. Close-grip push-ups
Purpose:
To develop the muscles of the chest (pectoralis major/minor) and the triceps (triceps brachii).
Execution:
• Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
• From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
• Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
• Just before you are about to touch the floor, push back away towards the ceiling(exhale) and then continue like that until your desired repetition range is achieved.
1. Push-ups
Purpose:
To strengthen the muscles of the entire upper body with special emphasis on the chest (pectoralis major/minor), front of the shoulders (anterior deltoid), and the triceps (triceps brachii).
Execution:
• Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.
2. Incline push-ups
Purpose:
To target the muscles of the upper chest (pectoralis major).
Execution:
• Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.
3. Isometric push-ups
Purpose:
To improve the endurance of the chest muscle fibers (pectoralis major/minor) with some emphasis on strength and stability in the shoulder joint as well.
Execution:
• Lie down on your stomach with your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and lift your body about 3 inches off the ground.
• Now HOLD THIS POSITION and do not move for as long as you can!
• Remember to keep breathing consistently throughout and try to hold the position a little longer each time.
4. Close-grip push-ups
Purpose:
To develop the muscles of the chest (pectoralis major/minor) and the triceps (triceps brachii).
Execution:
• Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
• From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
• Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
• Just before you are about to touch the floor, push back away towards the ceiling(exhale) and then continue like that until your desired repetition range is achieved.
Monster Shoulder Workout
1. Dynamic shoulder Press
An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.
2. Front raises
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.
3. Clean and Press
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.
4. Bent-over Lateral Raises
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale)
An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.
2. Front raises
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.
3. Clean and Press
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.
4. Bent-over Lateral Raises
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale)
Sunday, 4 October 2009
3 Key Ab Exercises to a flat stomach
#1. Ab Crunches
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).
Execution
Start by laying flat on the floor with your knees bent.
Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
#2. Leg Raises
Exercise Purpose
This exercise strengthens the muscles of the core (Rectus Abdominis)( Obliquus Externus Abdominis) (Erector Spinae) with special emphasis on the pelvic muscles (iliopsoas).
Execution
Lay on your back with your hands placed on the floor on either side of you.
With your toes pointing forward, lift both legs up at the same time until a 90 degree angle is reached at the waist (exhale).
Slower lower your legs back down to the starting position (inhale) and repeat the motion just before your feet touch the floor.
3. Ab Tilts
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).
Execution
Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
With your opposite hand on your hip, return back to the starting position
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).
Execution
Start by laying flat on the floor with your knees bent.
Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
#2. Leg Raises
Exercise Purpose
This exercise strengthens the muscles of the core (Rectus Abdominis)( Obliquus Externus Abdominis) (Erector Spinae) with special emphasis on the pelvic muscles (iliopsoas).
Execution
Lay on your back with your hands placed on the floor on either side of you.
With your toes pointing forward, lift both legs up at the same time until a 90 degree angle is reached at the waist (exhale).
Slower lower your legs back down to the starting position (inhale) and repeat the motion just before your feet touch the floor.
3. Ab Tilts
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).
Execution
Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
With your opposite hand on your hip, return back to the starting position
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