Tag Archive | "workout"

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Time Saver Workout: Fast Four

WORKOUT BY: Leandro Cavalho, Creator of the Beachbody Brazil Butt Lift

For quick and effective workouts, you’re better off focusing on the larger muscle groups like the chest, back, glutes, quads, hamstrings, abs, and shoulders. For this workout, there are a total of 4 moves: Beginners can start with 1 set of each move; intermediate, 2–3 sets; advanced, do 4 or more sets.

EXERCISE 1

Walking Pushup: Bend over at the waist, keeping a flat back, until your hands touch floor. Walk hands out to a pushup position and perform 1 pushup, then walk hands back and return to standing. Each time increase number of pushups done by 1. Beginners, go up to 3–4 reps, intermediate/ advanced, 5–6 reps. After your sixth rep, perform 10 pushups.

EXERCISE 2

Squat: Beginners, do this exercise 12 times holding 12 lb. dumbbells; intermediate, 15 times holding 15 lb. dumbbells; advanced, 20 times holding 20 lb. dumbbells.

EXERCISE 3

Bentover Row: Beginners, use one 8–12 lb. weight in each hand and do 12 reps; intermediate, 15 lb. doing 15 reps; advanced, 20 lb. doing 20 reps.

EXERCISE 4

Inverted Tabletop: Lie faceup with knees above hips, feet flexed and positioned slightly higher than knees, hands behind head. Start with double reps: In 1 count, lift head, neck, and shoulders, bringing knees in toward chest. Then lift shoulder blades and tailbone a little higher for 1 more count. Return to start in 2 counts, bringing your head back down to touch mat. Then do single reps: Perform the move for 1 count up, 1 count down. Then do short reps: “Pulse” at top of move rather than returning back to the start. Beginner: Do 8 double counts, 8 single counts, 8 shortsIntermediate: Do 12 double counts, 12 single counts, 12 shorts Advanced: Do 16 double counts, 16 single counts, 16 shorts.

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Time Saver Workout: Fast Four

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Time Saver Workout: Mini Spartan Maddess

WORKOUT BY: Luis Buron, Spartan SGX Coach

 In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min. because an unpredictable challenge that you weren’t planning for is what we’re all about.
  • 1 minute: Run in Place
  • 30 seconds: Dead Hang (Rope Climb)
  • 1 minute: Stepup
  • 30 seconds: Box Jump (Wall Climb)
  • 1 minute: Run in place
  • 30 seconds: High Pushup Hold (Z Wall)
  • 1 minute: Stepup
  • 30 second: Body Row (Inverted Wall)
  • 1 minute: Run in place
  • 30 seconds: Hollow Hold (Slip Wall)
  • 1 minute: Stepup
  • 30 seconds: KB Deadlift (Bucket Carry)
  • 1 minute: Run in place
  • 30 seconds: Jumping Pullup (Hercules Hoist)
  • 1 minute: Stepup
  • 30 seconds: Kettlebell Swing (Atlas Carry)
  • 1 minute: Run in place
  • 30 seconds: Active Hang (Multi Rig)
  • 1 minute: Stepup
  • 30 seconds: Lunge (Sandbag Carry)
  • 1 minute: Run in place
  • 30 seconds: Bear Crawl (Barb Wire Crawl)
  • 1 minute: Stepup
  • 30 seconds: Broad Jump (Fire Jump)
  • 2 minutes: Burpee

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Time Saver Workout: Mini Spartan Maddess

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HE1215_FEPLY_01

20-Minute Fat Blaster

No Time For A Full Workout Today?

Squat Jump

Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive — you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York-based trainer Holly Rilinger.

Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger.

Ball Slam

Explosive Crunch

Box Jump

Plyo Pushup

Lateral Box Jump

Speed Skater

 

 

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20-Minute Fat Blaster

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Alexa3

Dynamic warm up routine

Warm up your muscles with cover model Alexa Towersey’s favourite warm up sequence. Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses.

Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIPIf your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.Overhead Reverse Lunge x 10Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling.

Source:
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Dynamic warm up routine

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Full body workout by Jen Jewell

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This circuit-based routine won’t take you hours in the gym each day. You’ll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you’ll enjoy it. A ‘fun with fitness’ day is integral to the program; grab a friend for a workout, or head outside to the track, a hike, beach, etc.

The workout:
Perform one set of each exercise, back to back, for one full set. Depending on your fitness level, you’ll be doing three to five full sets of everything listed below. 12 –15 reps per exercise.

Source:

Full body workout by Jen Jewell

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wf-dumbbells

Train and gain! with this dumbbell workout

Here’s how strength training can get you a better bikini body…

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.

Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about weightlifting belts, clouds of chalk and groaning as loud as you can – though, that’s all welcome, too! It is, however, about using weights that truly challenge you, promoting muscle growth that in turn elevates your fat burn. The result is a leaner you, with a higher metabolic rate throughout the day.

‘It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 35-50 extra calories each day just to maintain it,’ explains John Shepherd, author of new book Strength Training for Women. ‘Regular cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around key “problem” areas, such as the abdomen and hips.’ But those aren’t the only benefits you’ll experience – that’s just the beginning.

‘Resistance training will also boost your hormones,’ explains John. Basically, the more you pick up the weights, the more your levels of growth hormone are elevated. Why is this desirable? Well, along with playing a vital role in shedding fat, growth hormone also helps to slow the effects of ageing, according to John. Who wouldn’t want that? As we age we also experience a higher risk of osteoporosis, and strength training is an effective way of combating this. Not only do weights build muscle but they strengthen your bones, too, which is ideal for overall health as well as preventing injury.

Strength training also challenges your body in all different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, picking things up – that’s why it’s considered functional fitness.

Don’t know where to start? John’s book is a great place, but if you want a taster, check out this workout he put together. It’s suitable for all levels, targeting the whole body using compound exercises. ‘These moves work numerous joints,’ explains John, ‘making them more functional and calorie-burning.’ Always use weights that prove difficult in the final reps of each set without compromising form – but if you’re new to weights, start out light and focus on building strength and technique. Everyone should add weights each month to encourage progress.

HOW TO DO IT

Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

 Rear foot elevated split squat

Areas trained: glutes, hamstrings, quads, calves

Technique

  1. Holding dumbbells by each side, stand in front of a bench and place the toes of your rear foot on it. Hop your standing leg forward and place your foot flat on the floor. This is your starting position.
  2. Keeping your trunk upright and looking straight ahead, bend your front leg to lower your body to the ground. Lower until your thigh is approximately  parallel to the ground. 
  3. Push back up strongly and repeat. Perform the allotted reps on one side, and then the other to complete a full set.

Seated shoulder press

Areas trained: shoulders, triceps

Technique

  1. Sit on a bench holding dumbbells in front of your shoulders.
  2. Press the dumbbells up to the ceiling, bringing them close together at the top of the movement.
  3. Lower under control and repeat.

Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders

Technique

  1. Take hold of the kettlebell in one hand with your knuckles facing away from you. Stand with your feet just beyond shoulder-width apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs.
  2. Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards with knees soft. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up again.
  3. Let the weight fall back down and repeat. Perform the allotted reps on both sides to complete a set.

Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves

Technique 

  1. Holding the dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width and turned out, making sure that your feet and knees are similarly angled.
  2. Bend your legs to plié and then extend them to stand back up and repeat.

 

Workout 2

Clean

Areas trained: back, shoulders, glutes, hamstrings, quads, calves

Technique

  1. Take hold of a barbell from the floor with your knuckles facing forwards and hands just further than shoulder-width apart. Keep your heels on the floor, arms extended and head up.
  2. Drive up to lift the bar from the floor, keeping your shoulders over it and your knees bent.
  3. As the bar approaches hip-level, drive your hips forwards and now pull on the bar with your arms. As you do this, switch your grip from overhand to underhand and ‘catch’ the bar in a racked position on the front of your shoulders.
  4. Keeping your back flat, control the bar down to the floor, bending your knees and folding forwards, first to your thighs and then to the floor.

Squat

Areas trained: glutes, quads, hamstrings, back

Technique

  1. Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to
  2. fix it in place. Keep your head up and maintain the natural curve of your spine.
  3. Bend your knees to lower the weight as far as your flexibility allows. Keep your knees behind your toes as you go.
  4. Push through your heels to stand up and repeat.

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Medicine ball workout

Complete this routine as a timed circuit or do five rounds (20 reps each exercise).

The gist:

A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material.

Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility.

The kit:

You will need a timer and a medicine ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list: 

The workout comprises six exercises that target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the week’s progress, the circuit gets more challenging. Record your results so you can properly keep track of your progress.

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times. 

For Week 4: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times. 

Tip: For beginners, use a lighter weight medicine ball. For an extra challenge and to increase your power, use a heavier ball.

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Medicine ball workout

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Weight loss tips for women

Weight loss tips for women

Article
Use these tips to put your fat loss in the fast lane

1 Do compound exercises
Working your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.

2 Focus on tempo
Don’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!

3 Don’t rest for too long
Of course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity.

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Weight loss tips for women

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4-week full body circuit by Nichelle Laus

Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer 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. Dumbbel single arm split squat to pressPerform 8 reps per legAssume 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

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4-week full body circuit by Nichelle Laus

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tiffhall

Health and fitness with Tiffiny Hall

 

ON THE MEANING OF FITNESS:

The meaning of fitness for me is, well, fitness with meaning. You have to train with purpose. W eight loss and changing body shape isn’t enough because weight comes and goes and body parts come in and out of fashion, like round bums. The deeper the meaning, the more powerful the motivation. For me, I train to be healthy, to live longer, to be the best I can be for my husband, to keep mentally and emotionally well and balanced and now that I’m at the age where I’m starting to think about kids, I’m training to be fit for pregnancy.

ON HEALTH AND FITNESS MISTAKES

I’ve tried every fad diet out there. I’ve experimented on my body in so many ways, always seeking the magic fix that I could pass on to my students or clients, but diet after diet, I was always let down. Nothing works, except hard work. All my years in health and fitness tell me the key is to train the mind and the mind will train the body. Trying to remedy the body first never works, or it may work but only short term. I see so many women hating themselves, hating themselves slimmer, punishing themselves, feeling guilty. I’ve learned that you can’t hate yourself healthy, you have to love yourself healthier. Self-love is sustainable, self-loathing is not. It’s only when I began to truly accept myself, respect myself and ditch the diets that I’ve found consistency, balance and inner harmony. That’s why I love the kiss and the hug, and created TIFFXO. Embracing self-love will heal and transform you. It’s about throwing out the all-or-nothing attitude, and the toxic thought patterns of ‘I’ll be happy when I reach…’, ‘I don’t deserve this’. Learn to give yourself a cuddle, forgive and move forward.

ON FITNESS/HEALTH/NUTRITION MYTHS

Food fashion, fads, myths – I’ve just had it with them! My clients always say to me, “But I’ve tried everything.”

My response is always, “Have you tried one thing consistently, for 30 days?”

There is no magic. The magic is in you. Own your power, eat well, train consistently and have fun doing it and learn to zen. If you do this every day, your body will thank you and be in the best shape of its life! You are the gift to your body. We have to stop seeking outward illusions and realise that the power is in us.

ON WORKOUT MOTIVATION

There are tricks that can help us find our mojo, but what makes motivation stick is creating a habit, just like taking a shower or a good probiotic every single day. Some days you feel it – hell, yeah! Some days you don’t – ah, well it has to be done anyway because you know you will feel phenomenal afterwards, and nobody has ever regretted a healthy meal or a workout. So for 30 days stick to something, give it meaning, make it realistic and be disciplined (sorry to use that boring word but it really does work). Motivation will get you there, but habits keep you going. I train every single day in some way, be it a stretch session or taekwondo, HIIT or tone…every day I move because I feel emotionally and mentally better for it.

Read Tiffiny’s full cover story in the January 2017 edition of Women’s Health and Fitness Magazine.

In need of some more inspiraiton? Head to our motivational section for more. 

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Paige Hathaway

3 days 14 hours ago

Buenos Dìas Tulum 😽🌸☀️
Last day in paradise | @azuliktulum @foxswimwear

Paige Hathaway

4 days 7 hours ago

Buenas Noches Tulum 😬😬
photo | jasegraphics l hair/makeup @naomimua
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