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4-week full body circuit by Nichelle Laus

The workout:

The following circuit can be performed three days per week, on Monday, Wednesday and Friday.

On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.

Week 1:  Perform 2–3 sets of the circuit with 1 minute in between exercises.

Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.

Week 3:  Perform 3–4 sets of the circuit with 30 seconds in between exercises.

Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.

1. Dumbbell single arm split squat to press

fullbodycircuit-nichelle-dumbbellsinglearm.jpg

Perform 8 reps per leg

Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.

Trainer tip:  The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.

2. TRX (or bodyweight resistance apparatus) bodyweight rows

 

fullbodycircuit-nichelle-TRX.jpg

Perform 10 reps

Maintain a neutral spine and good posture as you grasp the handles of the straps. Lean back slightly and push your hips forward so that your entire body is straight. Pull your upper body forward by bending your elbows. At the top position of the row, your hands should be at the level of your chest.

Trainer tip: You can make the exercise more difficult by walking your feet closer to the wall to bring your body more horizontal to the floor.

fullbodycircuit-nichelle-kettlebellswing.jpg

Perform 12 reps

Grasp the kettlebell by the handle with both hands while maintaining a flat back position and a tight core. You should feel tension through the back of your legs in this start position. As you slowly raise the bell from the floor, lower your torso and let the bell swing between your legs. Using the momentum created by the swing movement, stand up by thrusting your hips forward and letting the kettlebell rise to chest height. Generate momentum with each swing and be sure to maintain tight glutes and lats (upper back) in the top position.

4. Low-Incline Alternate- Arm Dumbbell Press

fullbodycircuit-nichelle-alternatedumbbell.jpg

Perform 10 reps per arm

Lie on a bench with a slight incline (30 degrees or less). Raise both dumbbells to the top position of the bench press movement so that your arms are straight overhead. Maintain this straight arm position with one arm while you lower one dumbbell and return it to the top position. Alternate arms for the total indicated reps.

See the article here:

4-week full body circuit by Nichelle Laus

Posted in Bodybuilding, Exercises, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on 4-week full body circuit by Nichelle Laus

Image meaghan-terzis-main.jpg

Butt sculpting and core strengthening workout

Why the bosu ball? “By adding an unstable surface, a BOSU ball increases activation of the rectus abdominus and facilitates extra activity per exercise than a stable surface would,” says Meaghan.

 

1. Sit-up

3 sets / 12-15 reps

1. Begin by lying on the Bosu ball with your hips just off the edge of the ball. Place your hands behind your head to gently support your neck.

meaghan-terzis-situp-1.jpg

 

2. Exhale and curl your upper body over the Bosu ball. Hold for a brief second at the top before slowly returning to the starting position.

meaghan-terzis-situp-2.jpg

Words/workout: Meaghan Terzis
Photography: James Patrick 

Click Here!

 

Source –

Butt sculpting and core strengthening workout

Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight TrainingComments Off on Butt sculpting and core strengthening workout

Medicine-ball-burpees

Medicine ball burpees

Place the medicine ball on the floor between your feet.

Bend down and place your hands on the ball.

Jump your feet back into the push-up position.

Jump your feet back in so that your feet are either side of the ball.

Grasp the ball and jump up into the air, lifting the ball above your head as you do so.

Land on the balls of your feet and bend forwards to place the ball back on the floor and repeat the sequence.

Link:

Medicine ball burpees

Posted in Aerobics, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight lossComments Off on Medicine ball burpees

Close-grip ball push-up

Close-grip ball push-up Target and strengthen your arms with the close-grip ball push-up.The Move: Close-Grip Ball Push-UpWhy: This is an advanced total body move that works not only triceps but pecs, delts and core as well.How: Secure the ball for minimal movement during exercise. Get in standard push-up position with hands on medicine ball under chest. Your left thumb and forefinger should touch your right thumb and forefinger. Brace your core with arms fully extended and keep elbows close to body.

Taken from: 

Close-grip ball push-up

Posted in BodybuildingComments Off on Close-grip ball push-up


Paige Hathaway

Paige Hathaway

2 days 15 minutes ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

3 days 1 hour ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

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