Do 3-4 sets for each exercise and perform 10-12 repetions for each:
1. Dumbbell Row
Purpose:
To strengthen the muscles of the upper back
Execution:
• Start by taking a big step forwards with your right leg and rest your right arm on that extended leg.
• Now bend over keeping your back arched and let the weight hang down in your other arm
• Keeping your back arched, pull the weight up to your chest with your palm facing you (exhale) and focus on using the back muscles to do all of the work instead of your arm.
• Lower the weight all the way back down until you feel a good stretch in the upper back muscles (inhale) and then repeat with the same arm until fatigued before switching to the other arm.
2. Back extensions on the ball
Purpose:
To strengthen the muscles of the lower back (spinal erectors) and buttocks (gluteal group).
Execution:
• Kneel down in front of a ball and then, lie down on top of it so that the ball is under your stomach and your knees remain touching the ground.
• Place your hands placed behind your head and slowly raise your upper body until it becomes parallel with the lower body (exhale).
• Make sure to keep the knees in contact with the floor and then return back to the starting position (inhale) and give yourself a nice stretch before repeating.
3. Bent over rows
Purpose:
To strengthen and tone the muscles of the upper and lower back
Execution:
• Stand with feet shoulder width apart and knees slightly bent.
• Holding a dumbbell in each hand, bend at hips with back straight and let your arms hang down to floor).
• Keeping elbows close to body, pull the weight up to your body and squeeze shoulder blades together at top of movement.
• Return to start position and then repeat.
4. Upright rows
Purpose:
To improve the muscular strength in the upper- back and neck
Execution:
• Start standing straight up with your feet shoulder-width apart and grasp a dumbbell in each hand.
• Then lift the weight up to your shoulders (exhale) keeping your elbows pointing up as if you had a string attached at the elbow and someone was lifting them up.
• Slowly return back to the starting position (inhale) while making sure your back stays arched and head is straight.
5. Deadlifts
Purpose:
To develop the lower back muscles with some emphasis on the upper-back neck and legs.
Execution:
• Grasp your dumbbells shoulder width apart.
• Start the lift with the legs by bending at the knees (inhale) while keeping your head up and your back arched.
• Lower the weight slowly and once the weights reach your knees, return back to the starting position by bending at the waist first and continue to straighten up until you are standing as tall as possible (exhale
Tuesday, 15 December 2009
Thursday, 10 December 2009
Shake Up Your Cardio
The Full-Body Toner
Combines strength moves and cardio for maximum fat-blasting
Do it: Jump rope for 30 seconds and rest for 30 seconds; do 5 sets. Then perform 2 sets of this 5-minute body-weight circuit: squats, pushups, step-ups, dips, and crunches
Do as many reps of each exercise as you can in 1 minute, moving to the next without rest. Finish with a 10-minute jog at a medium pace.
Combines strength moves and cardio for maximum fat-blasting
Do it: Jump rope for 30 seconds and rest for 30 seconds; do 5 sets. Then perform 2 sets of this 5-minute body-weight circuit: squats, pushups, step-ups, dips, and crunches
Do as many reps of each exercise as you can in 1 minute, moving to the next without rest. Finish with a 10-minute jog at a medium pace.
Sunday, 22 November 2009
Routines for a more tonned and defined bottom
1. Weighted Butt-ups:
Purpose:To strengthen the muscles of the buttocks with some emphasis on your stomach and back as well.
Execution:
Lie down on your back with your knees bent.
Place and hold a small dumbbell over your hips.
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!
2. Weighted Abductor raise
Purpose:To strengthen the muscles of the outter thigh (abductor group).Execution:•
Lay on your right side, resting your upper body weight on your elbow.
place a small dumbbell on your upper top thigh, hold it in place for stability.
Using your hand for balance, lift your left leg upward as high as is comfortably possible (exhale) while making sure to keep the weight steady on your foot.
Hold for 3 seconds and slowly lower to starting position (inhale).
Repeat for the recommended repetitions and then repeat with the other leg.
3. Side squat steps:
Purpose:
An elite exercise used to challenge the inner (adductor muscles), outer (abductor muscles), front thighs and bottom
!Execution:
Place a step length-wise and start standing on top of it.
Take one big step off the side of the step, plant your foot and perform a squat (exhale).
As soon as the squat is complete, step back up onto the step and take a big step to the side of the step with the other foot for another squat.
Continue alternating each leg until the desired number of repetitions is achieved!
4. Side lunge kick:
Purpose:A more advanced exercise that adds a dynamic component and used to develop the muscles of the lower body with special emphasis on the thighs
Execution:
Stand with your feet just beyond shoulder-width apart.
Perform a squat by bending both knees to 90 degrees (inhale) keeping your back straight and sticking your butt out at the same time.
From this lowered position, pop up forcefully to the starting position and then perform a kick with your right leg (exhale).
As soon as your right leg lands, perform another squat only this time kick with your left leg at the top.
Continue alternating each leg until your desired number of repetitions is achieved.
Purpose:To strengthen the muscles of the buttocks with some emphasis on your stomach and back as well.
Execution:
Lie down on your back with your knees bent.
Place and hold a small dumbbell over your hips.
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!
2. Weighted Abductor raise
Purpose:To strengthen the muscles of the outter thigh (abductor group).Execution:•
Lay on your right side, resting your upper body weight on your elbow.
place a small dumbbell on your upper top thigh, hold it in place for stability.
Using your hand for balance, lift your left leg upward as high as is comfortably possible (exhale) while making sure to keep the weight steady on your foot.
Hold for 3 seconds and slowly lower to starting position (inhale).
Repeat for the recommended repetitions and then repeat with the other leg.
3. Side squat steps:
Purpose:
An elite exercise used to challenge the inner (adductor muscles), outer (abductor muscles), front thighs and bottom
!Execution:
Place a step length-wise and start standing on top of it.
Take one big step off the side of the step, plant your foot and perform a squat (exhale).
As soon as the squat is complete, step back up onto the step and take a big step to the side of the step with the other foot for another squat.
Continue alternating each leg until the desired number of repetitions is achieved!
4. Side lunge kick:
Purpose:A more advanced exercise that adds a dynamic component and used to develop the muscles of the lower body with special emphasis on the thighs
Execution:
Stand with your feet just beyond shoulder-width apart.
Perform a squat by bending both knees to 90 degrees (inhale) keeping your back straight and sticking your butt out at the same time.
From this lowered position, pop up forcefully to the starting position and then perform a kick with your right leg (exhale).
As soon as your right leg lands, perform another squat only this time kick with your left leg at the top.
Continue alternating each leg until your desired number of repetitions is achieved.
Wednesday, 21 October 2009
Toning Dumbell Workout..All Body
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
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
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.
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