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At-home full body shred workout

Heading to the gym during the cold and dark winter mornings is about as enticing as a dentist appointment.

To help keep the winter blues at bay and maintain your shape, try this sweat sesh courtesy of 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson (@swedishalex) – all from the comfort of your own home.

This workout will not only result in a surge of endorphins with its high-intensity efforts, but will also save you some serious coin, requiring only a chair to complete.

The workout is organised into five supersets (performing two exercises back to back), followed by a short rest. This form of training is quick and efficient – maximising results while minimising the impact on your busy lifestyle. Target muscle groups including your booty, arms and core, while the supersets ensure your heart rate is kept high for maximum fat burn.

Get it done

Perform your warm-up before moving onto superset 1. Once both exercises of the supersets have been completed, rest for 30 seconds. Then move on to superset 2, and so forth until all five supersets are complete.

»Rest for as long as you need at the end of the circuit, before moving onto the next round.

»For beginners, I recommend performing 2 rounds in total, intermediate 3 to 4 rounds, and for advanced 5 rounds.

Good luck!

Warm-up

This warm-up will prepare your body for the workout ahead, making it more efficient and safe.

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Jog on the spot for 1 minute and then perform 10 bodyweight squats x 2 sets

Forward dynamic lunges x 20 and then perform 10 push-ups (knees or toes) x 2 set

SUPERSET 1

Jump squats x 15

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Stand with feet hip-width apart and brace your core. Sink your hips back and down into a squat position, swinging your arms back at the same time. Drive your body upwards through the legs, jumping high up in the air while extending your arms overhead. Keep squatting and jumping in a fast, smooth motion.

Push-up to Side Plank x 16

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This exercise can be performed on your knees (beginners) or toes (advanced). With your abs braced, perform a push-up, taking your chest to elbow level and pressing up again. Turn your body sideways into a side plank, lifting the hips and reaching up. Come back to centre, and repeat on the other side.

SUPERSET 2

Step-up onto chair / lunge back combination x 15 each leg

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Place your right foot in the middle of the chair seat. Thrust your body up, lifting your left knee. Step down and lunge back with your right leg. At the bottom of your lunge you should ideally have a 90 degree angle in both knees, and your front thigh parallel to the floor. Repeat 15 times, and then change legs.

Dips off chair

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To set up, place your hands shoulder-width apart behind you with fingers pointing forward. Lift your chest and take your hips off the chair. Bend and extend the elbows, keeping your hips close to the chair throughout. Try squeezing your elbows in towards each other to engage your triceps even more.

Bulgarian lunges with foot on chair x 15

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Place the top of your foot on the edge of the chair seat. Jump forward until you are about a metre away from the chair. Brace your abdominals and lift your chest proud. Bend your standing leg deeply, dropping the back knee straight down towards the floor, performing a Bulgarian lunge. Press up again through the heel of your standing leg.

Hover / plank combination x 16

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This exercise can be performed on your knees (beginners) or toes (advanced). Start in a hover position, resting on your forearms with your elbows under your shoulders and abs braced. Press up onto your hands into a high plank position. Return to your forearms again. The trick is to keep your hips as still and stable as possible as you move between the two positions.

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The foundation of this exercise is a push-up on knees (beginners) or toes (advanced). As you execute your push-up, bring your knee to your elbow at the bottom of your range. Return to the starting position. Keep your abs tight and your whole body straight and strong like a plank.

SUPERSET 5

Supine plank hold (modified table top pose) x 30 sec

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Come into a seated position with your legs extended in front of you on the floor. Place your hands by your hips, fingers pointing outwards. Press through your hands and shoulders, lifting your chest proud. Lift your hips and legs up as high as you can. Try pressing the soles of your feet towards the floor.

Double leg extension / crunch combination x 15

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Extend your legs out to 45 degrees and stretch your arms behind your head while pressing your lower back down towards the floor. Then, crunch up curling your knees towards your chest and reaching your arms towards your feet. Repeat. If the exercise is too demanding on your lower back, lift your legs higher than 45 degrees on the extension to take the pressure off.

 

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At-home full body shred workout

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Resistance band upright row

Target your delts, biceps and traps with this upright row. All you need is a resistance band.

Move: Stand with both feet on top of the band, about hip-width apart and criss-cross the bands in each hand to create an ‘X’. Start with your arms down, palms/handles on top of thighs and a slight bend in your elbows. Keep the handles close to your body and pull them straight up towards your chest. Come up until your arms are parallel with the floor, pause for a second at the top, lower back down, and repeat.

(Fit Tip: Be sure that your elbows do not come up higher than 90 degrees, as this puts added strain on the rotator cuff.)

Words and workout by Ashley Azevedo.

Photography by James Patrick.

Check out these top 14 exercises for toned arms.

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Resistance band upright row

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brooke-stacey-arm-workout-tricep-pull-down

Cable One-Arm Triceps Extension

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

Workout by: Brooke Stacey

Photography: James Patrick

Cable One-Arm Triceps Extension

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10-minute equipment free workout with Tiffiny Hall

Gear: nada

Go: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)

 Words/workout: Tiffiny Hall (pictured)

Photography: Future Pictures

1. Jab, cross punches

It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans.

» Stand side on with your guard up (elbows close to your body and fists protecting your chin).

» Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep em coming!

» Remember to roll your shoulders through the movement too to get your abs involved.

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10-minute equipment free workout with Tiffiny Hall

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Side-lunges-nerissa-lunges

Side lunges with kettlebell

How to:
Stand with feet together, holding a kettlebell with arms extended down.

Start by taking a giant step to your left with your left leg, keeping your body facing forward and your left foot facing slightly outward.

Bend your left knee and sit back slightly until your left thigh is parallel to the ground while keeping your right leg straight.

Pause, then push off your left foot to return to start, repeating with the right leg.

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Side lunges with kettlebell

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brooke-stacey-arm-workout-tricep-pull-down

Tricep pushdown – rope attachment

The Move:
Triceps Pushdown – Rope Attachment

Why: This is a strength, cable machine isolation movement for triceps to help target and strengthen.

How: Attach rope to a high pulley. Grab with a neutral grip, palms facing one another. Standing up with torso straight and very small inclination forward, bring your arms up to 90 degrees. This is your starting position.

Using the tricep, bring the rope down. At the end of the movement the arms are fully extended.

Nail it: The upper arms should always remain stationary next to your torso and only your forearms should move. Exhale as you perform this movement.
Keep your core engaged through the entire exercise as well as shoulders down and back away from your neck.

Workout by: Brooke Stacey

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Tricep pushdown – rope attachment

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Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

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Seated triceps dumbbell press

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How to perform skullcrushers

How to perform skullcrushers Target and strengthen your arms with skullcrushers.The Move:SkullcrushersWhy: Skullcrushers are a great exercise to superset with other tricep exercises and work well as the second exercise because you can go fairly heavy with weight.How: Lie down on bench and bring weight up. Keep arms straight up to ensure you’re working against gravity. Only bend your elbows. Avoid allowing upper arms to move. If they do, allow some of the load to your shoulders.

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How to perform skullcrushers

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Paige Hathaway

11 hours 27 minutes ago

You can do so much in 5 weeks! 💪🏼
Angelica Ramirez (@instaang87) was a top 10 finalist in my last 5 weeks challenge... I'm so excited for her transformation!

A healthy lifestyle is a work in progress, with ups and down but hopefully always moving forward toward learning more, making better choices, and living mindfully! If you make small changes and stay consistent you'll see incremental progression which will increase the likelihood that you will stick with the change and want to do more! 👉🏼 It all starts with a choice and your health should be your first priority!

Join the thousands who have transformed their life in the #Fitin5 community! ....LIVE BOLD AND BLOOM.... 🌸✨

Paige Hathaway

18 hours 3 minutes ago

You're right... Guys don't like muscles on a girl.... They LOVE them 😝

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