Per Bernal 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
James MichelfelderBelieve it or not, training glutes is the key to lifting heavier, preventing injuries, and improving performance in any sport you play. We know training them might not initially turn as many heads as working beach muscles like the chest or arms, but becoming an ass man can seriously pay off in a handful of ways. To help show you the way to a ripped rump, we talked to a guy who knows glutes to the maximus. The missing piece Your glutes are working during most lower-body exercises, particularly squat and deadlift variations, but Bret Contreras, Ph.D., a strength coach and researcher, says the conventional lifts weren’t enough to get his butt in gear
1 of 9 No Time For A Full Workout Today? 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.
Take your leg day workouts to the next level with this superset style circuit.The rules:Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight.Superset 1Squat with wide stance x20 + Stable lunges x15 per leg4 roundsDo 20 squats with wide stance. Make sure your weight is on your heels and your knees are pointing the same way as your toes.After your 20 squats, do 15 stable lunges with your right leg starting in front.
Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.Warm-up (not pictured)This dynamic warm-up will prepare your body for key moves. Consider it an investment.2–3 minutes: (20 seconds each)Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds.
What A full-body workout that has you doing one exercise per body part for time (five minutes) instead of for a particular number of sets and reps—it may remind you of doing rest-pauses. You’ll simply do as many reps as you can in five minutes, resting when you need to. This will save you time in the gym. When You’re afraid that doing straight sets will cause you to cut your workout short, but still want to build muscle.
In the fitness industry, popularity in the form of “likes” and followers on social media often lends credibility to undeserving blockheads. Thankfully, there are also people like Emily Skye who use their fame for more than personal gain. The 32-year-old Australian model and fitness expert is honest and transparent with the 13 million people who follow her on Facebook, Instagram, Twitter, and YouTube: Imperfection is human. Skye demonstrates this by unabashedly pulling back the curtain. Yes, she’ll post sexy bikini pics in which her waist is tiny and her midsection is ripped, but she’ll also post photos of her cellulite and weight gain during training lulls, too
1 of 8 Attack Your Core While it’s true that “abs are built in the kitchen,” like with any muscle, abs are built in the gym, too. You still have to blast them with intense exercises to create the stimulus for growth and definition. Yet the common ab exercises guys use to target their core—planks, situps, stability ball crunches, etc.—leave much to be desired. By using a barbell, however, you’ll be able to easily add resistance to each core exercise and intensify your training for more hypertrophy
4 reasons you’re not shedding those last few kilos Struggling to lose those last few kilos? Here are some common weight loss saboteurs that might be getting in your way.1. Liquid energyLess filling and easy to over-consume. Smoothies and juices may seem like healthy options, but can be packed with sugar and kilojoules. Cut back on sweetened beverages.