Archive | February, 2017

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The Best Full Shoulder Workout Routine

Just about every Muscle & Fitness reader knows that to build cannonball delts, you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout.

This workout takes that training philosophy one step further for hardcore gains. After a pair of compound moves, you’’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Workout No. 2 the middle and Workout No. 3 the rear delt head). The first of the “focused delt” moves is done just slightly heavier than what you may be accustomed to for three sets of eight reps, followed by a machine move where you just have to push a weight, not balance it,— for that same delt head. You’’ll also be doing drop sets on each set of the machine move.

Finish off with exercises for each of the remaining delt heads done for straight sets, and don’’t forget to rotate workouts next time you train shoulders. Pretty soon, we’’ll have to start writing even more advanced programs for you. Trust us, we will!

 WORKOUT Front Delt

EXERCISE 1

SMITH MACHINE OVERHEAD PRESS

You’ll need: Smith Machine, Bench How to

Smith Machine Overhead Press thumbnail
3sets
15, 10, 6reps
rest
Includes 1-2 warm-up sets, but do as many as you need.

EXERCISE 2

DUMBBELL UPRIGHT ROW

You’ll need: Dumbbells How to

Dumbbell Upright Row thumbnail
3sets
10reps
rest

EXERCISE 3

DUMBBELL FRONT RAISE

You’ll need: Dumbbells How to

Front Raise thumbnail
3sets
8reps
rest

EXERCISE 4

ONE-ARM MACHINE FRONT RAISE

exercise image placeholder
3sets
10/8reps
rest
Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.

EXERCISE 5

SEATED LATERAL RAISE

You’ll need: Dumbbells, Bench How to

Seated Lateral Raise thumbnail
2sets
10reps
rest

EXERCISE 6

SINGLE-ARM STANDING CABLE REVERSE FLYEYou’ll need: Adjustable Cable Machine, D-Handle Attachment How to

Single-Arm Standing Cable Reverse Flye thumbnail
2sets
10reps
rest

WORKOUT 2Middle Delt

EXERCISE 1

SEATED DUMBBELL SHOULDER PRESS

You’ll need: Dumbbells, Bench How to

Seated Dumbbell Shoulder Press thumbnail
3sets
15, 10, 6reps
rest
Includes 1-2 warm-up sets, but do as many as you need.

EXERCISE 2

SMITH MACHINE OVERHEAD PRESS

You’ll need: Smith Machine, Bench How to

Smith Machine Overhead Press thumbnail
3sets
10reps
rest

EXERCISE 3

DUMBBELL LATERAL RAISE

You’ll need: Dumbbells How to

Dumbbell Lateral Raise thumbnail
3sets
8reps
rest

EXERCISE 4

MACHINE LATERAL RAISE

exercise image placeholder
3sets
10/8reps
rest
Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.

EXERCISE 5

BENT-OVER CABLE LATERAL RAISE

exercise image placeholder
2sets
10reps
rest

EXERCISE 6

DUMBBELL FRONT RAISE

You’ll need: Dumbbells How to

Front Raise thumbnail
2sets
10reps
rest

WORKOUT 3Rear Delt

EXERCISE 1

DUMBBELL FRONT RAISE

You’ll need: Dumbbells How to

Front Raise thumbnail
3sets
15, 10, 6reps
rest
Includes 1-2 warm-up sets, but do as many as you need.

EXERCISE 2

ARNOLD PRESS

You’ll need: Dumbbells How to

Arnold Press thumbnail
3sets
10reps
rest

EXERCISE 3

BENT-OVER LATERAL RAISE

You’ll need: Dumbbells How to

Bent-Over Lateral Raise thumbnail
3sets
8reps
rest

EXERCISE 4

REVERSE PEC DECK FLYE

exercise image placeholder
3sets
10/8reps
rest
Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.

EXERCISE 5

FRONT CABLE RAISE

exercise image placeholder

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The Best Full Shoulder Workout Routine

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Blast Your Biceps & Triceps, Fast

The biceps and triceps are ideal muscles to superset, as they directly oppose each other. The biceps flex the elbow joint, while the triceps extend it. While one works the other rests, and vice versa, which allows you to cut work time in half while not sacrificing load or intensity.

SEE ALSO: 7 Ways to Make Your Biceps Workout Harder

The arm workout below consists of three superset pairings. The first duo hits the biceps and triceps with heavy weight and relatively low reps (6–8) on two barbell exercises to help spur muscle growth and strength; the second uses moderate weight and moderate reps (8–12) to fall in the hypertrophy sweet spot; and the third superset gets lighter with higher reps (12–15) and cable exercises— one being a hammer curl, which brings the forearms into play more—to finish the arms off with a great burn and a rush of blood. Do this workout on its own or after training a larger area like chest, back, or legs.

SUPERSET ARM ROUTINE

EXERCISESETSREPS
EZ-bar Curl46-8
Lying EZ-bar Extension46-8
Seated Dumbbell Overhead Extension38-12
Seated Dumbbell Curl38-12
Cable Rope Hammer Curl312-15
Cable Pushdown312-15

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Blast Your Biceps & Triceps, Fast

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Train like a dancer with Danielle Peazer

Want gorgeous tone and unbeatable fitness levels? Try this

Looking for something new this year? It’s time to train like a dancer with pro dancer Danielle Peazer’s brand new downloadable 12-Week Body Plan. Not only has Danielle graced the stage dancing with icons like Kylie, she’s also a global Reebok ambassador, Instagram star and now Women’s Fitness cover star, too!

Dancers are renowned (and envied!) for their incredibly toned figures, but it’s not all just dancing – they train hard in the gym, too. Danielle’s Body Plan combines ballet-inspired moves with hard-hitting cardio and strength moves to bring you closer to your goals, and you’ll never get bored of the combos. You don’t have to be a dancer, or know any more about dancing than throwing shapes at the weekend, but we promise you, training like a dancer really will boost your fitness and your body.

Not only is every week on her Plan different, making sure you’re constantly challenged; there’s also exclusive weekly motivational videos from Danielle to keep you on track. And if that wasn’t enough, you’ll join thousands of others all over the world who will be tracking their progress with you with weekly medals and badges to post to Instagram. #trainlikeadancer is going to be huge in 2017.

If you need healthy-eating inspo too, look no further. The 12-Week Plan is bursting with delicious recipes for you to get your teeth into – from virtuous (and DELICIOUS) brownies, to healthy mac ‘n’ cheese – your dancer’s body will be fuelled and replenished in the tastiest way possible!

Get £10 off Danielle’s Plan In this month’s issue (March 2017) there’s an exclusive workout based on her 12-Week Plan, so be sure to get your hands on a copy.

If you want the full 12-Week Body Plan, WF readers recieve £10 off! Just use the code ‘WFXDP’ at checkout. Check out more about her Plan and get your free 7-Day Starter Pack here.

See more here –

Train like a dancer with Danielle Peazer

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Caroline Wozniacki Goes Topless in ‘SI Swimsuit’ Behind-The-Scenes Video

Great news, Sports Illustrated just put together a behind the scenes video for one of their hottest swimsuit models, and it’s the best thing ever created.

Who is she? The model is Danish tennis star Caroline Wozniacki, who has been featured for her third straight year in Sports Illustrated’s Swimsuit edition.

SEE ALSO: Look At The Sexiest Tennis Players in 2017 ‘SI Swimsuit Edition’

In this year’s issue, Wozniacki looks better than ever as she goes topless, working a sexy arm bra, and rocking a colorful thong bikini.

Check out a few of her photos below.

If one thing is for certain, Wozniacki is a bombshell, and Sports Illustrated agrees.

Caroline Wozniacki Goes Topless in ‘SI Swimsuit’ Behind-The-Scenes Video

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Core blast with Tiffiny Hall

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor.

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap! 

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn.

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

Continued:

Core blast with Tiffiny Hall

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Beauty talk with cover model Claudia Jovanovski

We chat to March 2017 cover model Claudia Jovanovski about her beauty regime and lifestyle.

On looking camera ready year round 

When I think about my feelings in relation to my day-to-day appearance and having to be photo shoot ready at a moment’s notice, I don’t feel anxious or stressed as you might expect. Clean eating and being active is a lifestyle for me. When I receive a request to participate in a photo shoot, my immediate response is excitement and happiness. I love being in front of the camera, working with photographers, and the opportunity to discuss some of the topics closest to my heart such as fitness and nutrition.

On morning rituals

Step 1. Hydrate I love to start my mornings with a tall glass of water and occasionally a fresh coconut. This helps rehydrate the body after eight hours without liquid, flush the body of toxins, and boost your metabolism. Dehydrated skin can appear dull, dry and is more prone to breakouts.

Step 2. Cleanse I cleanse my skin every morning, rinse my face with lukewarm water and then gently pat my face dry with a facecloth. This always makes me feel refreshed and helps remove any excess oils, make up residue, dead skin cells and toxins the body has eliminated overnight.

Step 3. Hydration serum To help hydrate, nourish and brighten my skin.

Step 4. Moisturize and protect I use a sun cream with a SPF 50, which moisturises and gives my skin a gentle glow. SPF is essential for those who wish to protect their skin from premature aging, developing wrinkles, facial brown spots and skin discoloration. Don’t forget your lips, hands, neck and eyes.

On evening rituals

Step 1. Cleanse I cleanse my skin, rinse my face with lukewarm water and then gently pat my face dry with a facecloth. To remove any make up and clean skin.

Step 2. Night cream To help hydrate and nourish

Step 3. Eye cream This is important as the skin around the eyes is delicate and often ages faster than other areas of the face. 

On daytime make-up

As I live an active lifestyle and am always on the go, my day-to-day look is very natural. I like to keep it simple only emphasising my eyes with some bold black mascara. 

On favourite trends 

Balayage hair. It is a low maintenance hair option that highlights the ends of your hair and creates a natural-looking gradient from dark to light. 

On beauty mistakes

Instead of applying one coat of mascara, I would apply multiple layers without letting it dry in between each coat. As a result I ended up with clumpy spider-leg mascara. I also regret getting too excited with my bronzer. I would cover my entire face with bronzer, which made my face look darker than the rest of my body, instead of giving me a beautiful sun-kissed look. Oops! 

On beauty epiphanies

Use a concealer one or two shades lighter than your skin tone under your eyes. This will draw attention to your eyes and help cover any dark bags. For bronzer, apply to parts of the face that would naturally get sun to make the bronzer look more natural. Apply bronzer on cheekbones, jawline, and upper forehead as if you were drawing the number three on each side of your face. Apply blush before your concealer to make it look as if the colour is naturally coming from beneath the skin.

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Beauty talk with cover model Claudia Jovanovski

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Meet Fitness Model Muri Rodrigues

It takes a lot of work to get a rock-hard body. But it’s not just about putting in time at the gym. As Brazilian bombshell Muri Rodrigues knows, beauty and fitness come from the inside out.

Rodrigues, who attracted a large international following through the popular Brazilian TV show Legendario, is currently a spokesmodel for MuscleMeds Performance Nutrition and for Nutri Import, the largest distributor in Brazil of the supplement brand. Her work has brought her around the world, providing nutrition, exercise, and supplement advice to thousands of fans.

Her travels inspired Rodrigues to launch BeautiFit, a new program promoting the synergistic relationship between fitness and lifestyle changes. “If a woman wants to achieve both beauty and a fit, curvaceous body, she needs to first focus on being healthy,” explains Rodrigues. “If you eat a well-balanced diet and pay close attention to the little things that matter most, you will see the results you want.”

While her conditioning routine clearly plays an important role in achieving her sculpted physique, Rodrigues emphasizes that her goal isn’t necessarily just to get cut abs or shapely glutes. “Beauty starts with a healthy diet, low-stress lifestyle, and focused fitness,” she explains. “You can work out all you want, but if you don’t eat right or get enough sleep, you won’t look your best. It’s a well-rounded fitness regimen that will provide the great skin, lean body, and beautiful aura you’re seeking.”

Rodrigues’ own beauty and diet program begins with foods rich in omega fatty acids, high-fiber carbs, and lean protein, plus probiotics for internal balance and healthy skin. Obtaining eight hours of restful sleep nightly is also very important to avoid dark circles and bags under the eyes. “The key to attaining beautiful skin and hair and a fabulously fit body is to focus all your efforts on being healthy,” she concludes. “Everything else you are seeking will follow. Pay attention to the little things and enjoy the end rewards!”

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Meet Fitness Model Muri Rodrigues

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How to Use 4 Different Resistance Bands

Resistance bands are more than just stretchy pieces of rubber. Not only are they effective for getting in a full-body workout when time is short and equipment is sparse, but different bands can enhance your flexibility and mobility and help you push past sticking points. Here’s a crash course on getting the most from your bands.

WARMUP: MINI BANDS

Mini bands activate your glutes, which helps prevent other muscles from coming into play during exercises like deadlifts and squats to compensate for mediocre glute activation.

When to use: Before working sets, especially on lower-body days.

How to use: Step through the loop and secure the mini band just above the knees.

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SAMPLE EXERCISES

  • Lateral Shuffle: Stay in an athletic stance and keep tension on your glutes; don’t allow your feet to touch.
  • Split-stance Walk: With one foot staggered, walk forward while maintaining a split stance.
  • Glute Bridge: Lie supine with your feet planted on the floor and the band looped just above your knees. Thrust your hips into the air, focusing on pressing your knees outward.

VARIED RESISTANCE: LOOPED BANDS

This band variety can help assist with pullups and dips and move you past sticking points—weak portions of the lift—by increasing resistance on compound movements to strengthen the weak area.

When to use: Before or during a training session.

SAMPLE EXERCISES

  • Band-resisted Pushup: Wrap the band around your upper back and hold each end in your hands. Rep out your pushups.
  • Pullup/Dip Assistance: Loop the band around a pullup/dip bar and place one foot on the looped band.
  • Band-resisted Back Squat: Loop two bands on either end of a barbell and secure the other end to the top of a squat rack (pull down) or to heavy dumbbells placed on the floor (pull up). These are best used with compound movements like the squat, bench press, and deadlift.

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How to Use 4 Different Resistance Bands

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The Fitness Ageless Wonders

Shellie Edington, 52

From: Columbus, OH
Stats: Crossfit Games Masters Champ (2016 Winner, 50–54)

Edington has a six-pack that women 30 years younger would envy. Her abs (and the rest of her impressive physique) were earned through an intense five-days-a-week CrossFit program that includes running, rowing, Olympic lifting, and other CrossFit staples.

Edington discovered the sport five years ago, after getting bored with her occasional workouts at a traditional gym. “I felt at home there the moment I walked in,” she says. That didn’t mean it was easy: Edington says she could barely do a pushup or a pullup. “I was shocked by my lack of strength and skill. I was terrified to go back—which is exactly why I did.”

Although she competed in gymnastics through high school and was a cheerleader in college, Edington stepped away from fitness when she became a full-time mother of three. Starting a company called Tumblin4Kids that taught gymnastics classes for toddlers in 2000 kept her somewhat active, but she felt her body slowing down. “I was really dragging. I had put on about 20 extra pounds, and I thought I was going to have to retire from teaching kids because it was too hard to move around.”

She committed to going to a CrossFit affiliate three times a week for an hour at a time, and after a few weeks she started to add twice-weekly Olympic lifting to work on her technique. Around the same time, she started
a Paleo diet that helped her drop about 25 pounds from her 5’3″ frame. Her coaches encouraged her to compete in CrossFit Open events, and she took up the challenge with gusto. In 2014, Edington placed third in her age group at the Reebok CrossFit Games, and fifth in 2015, then went on to win the Masters 50–54 division in 2016.

As proud as she was to stand on the podium, Edington says the ultimate payoff is how she feels. “My hashtag is now #youarenotdoneyet because every day is a chance to get better.”

Workout schedule:

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The Fitness Ageless Wonders

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Hannah Jeter Sizzles in ‘Sports Illustrated Swimsuit 2017’ Shoot

First, he liked it so he put a ring on it. Now, the man who was once one of America’s most famous bachelors is ready to start a family.

That’s right, everyone — our very own Hannah Jeter is expecting her first child with retired New York Yankee hubby Derek Jeter.

Larry Busacca/Getty Images

The pair wed back in July in a star-studded affair in Meadowood Napa Valley Resort in California. Among the fewer than 100 guests were former teammates along with fellow models and family members from both sides.

“We’re just happy and excited at the moment to be newlyweds,” she told E! this summer when asked about having kids. “And I think that’s our focus right now.”

Looks like plans changed! Luckily, the stunning duo has experience as proud pet parents of Kane, a 100-plus pound Italian Mastiff. Derek revealed that he and Hannah were engaged in Nov. 2015 after penning a love letter to his beloved pup, who was originally a Christmas gift from his then-girlfriend.

In a new first-person essay on The Players’ Tribune, Hannah opens up about the difficulty of adjusting to her husband’s level of fame and the pressure it put on their relationship from the beginning. She goes on to announce that as they look forward to welcoming a baby girl into their family, they want to maintain a certain level of normalcy.

“We want our kids’ lives to be as ‘normal’ as possible,” Hannah penned. “They’re going to be born into such an extraordinary situation. They’re going to have to be some strong little people. We don’t want them to be defined by their dad’s name — for them, we want him to just be “Dad.” That will be the piece of him they’ll have that the rest of the world doesn’t. It will be special, and it will be theirs.

“Still, though, I want them to know Derek Jeter. I feel some sadness — and Derek must as well — thinking about how our children will never get to experience that time in his life. We can show them videos, and photos, and memorabilia — I already can’t wait to show them footage of that last night at the Stadium. But I know it won’t be quite the same. I’ll tell them myself: You had to be there. And I’m sure that both of us will be thinking about that in May.”

Original article:

Hannah Jeter Sizzles in ‘Sports Illustrated Swimsuit 2017’ Shoot

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