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Alexa Towersey’s resistance training workout

Resistance training targets the full body with particular emphasis on the posterior chain and core for both strength and physique shape and allows you to work towards your own objective by having targeted options with both your rep range and load.

It also provides exercises designed to challenge your grip, in addition to providing some of the progressions needed to achieve a pull-up.

The HIIT component is representative of Jenna’s ALL IN program. It is designed to challenge your strength, power, coordination and overall fitness, with the metabolic requirement of high reps, moderate load and minimal rest raising your heart rate as quickly as possible and keeping it elevated for up to 36 hours post workout.

The active rest and recovery component is highly recommended – not only as a stress management tool, but also to allow you enough time between workouts so that you can perform at your best. For both increased fat loss and muscle repair, in addition to supporting all the detoxification channels that may have been overworked over the holidays, I recommend power walking, foam rolling, infrared sauna and epsom salts baths.  Supplementing with a pharmaceutical-grade magnesium is also suggested.

 

This workout consists of a standalone EMOM, followed by two supersets.

EMOM stands for ‘every minute on the minute’. The beauty of this format is that you can structure the rep range and load of the EMOM to target your own specific goals.

If you’re an advanced lifter, know your one rep max (1RM), and if you want to opt for pure strength and no advance in muscle size, aim for three reps with an exertion level of 8/10.

If you’re a beginner to intermediate lifter and want to aim for more strength and minimal size, aim for five reps and an exertion level of 6–7/10.

If you’re a beginner lifter and prefer to stick to lighter weights for form OR you want to aim for fat loss with a little lean muscle gain, then aim for 10 reps with an exertion level of 5/10. You should be able to complete all 10 reps for all 10 sets at the same weight – so don’t be a hero by trying to go too heavy!

Perform each exercise for the reps/time that are prescribed.  Where there is a superset [e.g. C1 & C2], perform the exercises one after the other with no rest in between. After you have completed the superset, rest 30 seconds. Complete three to five rounds before moving on to the next superset. To progress these workouts, you can increase the load (heavier weights), the time under tension (slow it down), and/or the volume (add a set each week).

NOTE: you should never sacrifice FORM for load, time or volume.

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Feet need to be set up in line with the sit bones: so align the hip bone, knee and 2/3rd toe. Place a towel or mat across the front of the hips underneath the barbell.  Drive your hips up to the ceiling, squeezing the glutes. Keep a slight posterior pelvic tilt throughout to make sure you are using the glutes rather than the lower back. If you struggle to engage the glutes, pop a band around your knees, lift the toes and even turn your feet slightly out.

NOTE: 2 mins rest after EMOM to start first superset

B1

10 x barbell romanian deadlift into bent-over row

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Feet hip-distance apart, hold the bar in front of your thighs. Pin the shoulders back and keep them set throughout.  The RDL part of the movement is initiated by a hip hinge (imagine you’re shutting a car door with your butt) – as your hips go back, the upper body naturally comes forward.  Come to a position where your upper body is almost parallel with the floor, then perform the bent-over row, pulling to the bottom rib with elbows squeezing in. Drive through the heels to come up and squeeze the glutes at the top.

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NOTE: If you struggle to keep your shoulders back throughout, you can perform this movement with an underhand grip.

B2

30-sec dead hang

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With hands just wider than shoulder distance, hang from a pull-up bar using an overhand grip. Note: make sure you wrap your thumb around the bar and focus on gripping hard. Let your shoulders shrug up to your ears.

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Hold two kettlebells in front of the body with the inside of your wrists touching.  Plant your top foot on a box and focus on engaging your glutes and hamstrings to pull you up through the heel, as opposed to pushing too much with the bottom leg. Keep the top leg elevated for all of the reps, then switch sides.   

10 x knee tucks

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Set yourself up in a plank position with your shins and the top of your feet on a Swissball, hands directly underneath the shoulders. Initiate the movement from the lower abs by lifting your hips towards the ceiling as you draw your knees in towards your chest.  Lower with control and repeat. To avoid dropping through the lower back, keep your glutes tight and your abdominals drawn in to the spine throughout.

Alexa Towersey’s resistance training workout

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Sweat. Believe. Roar. workout with Sinead Disaya

Your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

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Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction.

Palm Trees (30 secs x 3)

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Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

Original article:

Sweat. Believe. Roar. workout with Sinead Disaya

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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.

2. Speed skipping – with or without a rope

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No rope? No problems! With or without, skipping will get your heart rate up, your blood pumping and your body ready to go. This exercise doubles as your active recovery – no rest for the wicked!

» Play make-believe or use a real rope to continually skip on the spot.

» The key is to keep those arms moving around for added burn.

3. Tiff boxing combo: double jab, cross, hook, uppercut, uppercut

You can do this into a pillow at home, with a boxing bag at a gym or shadow box in a mirror (show yourself who’s boss!). Really put some oomph into it, lead with your front two knuckles and make sure you keep that thumb on the outside of the fist so it doesn’t get hurt (a little boxing 101).

» Stand side on, guard up, light on your feet, and jab twice with your front arm (quick like a dart!).

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» Throw a single forward punch with your back arm (the ‘cross’) followed by a hook punch with your front arm (lead with your elbow across your body on this one).

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» Finish with 2 uppercuts – elbows tight against your body, first starting at your chin and leading through to head height (or your pillow opponent’s) chin. 

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4. Speed bag both arms

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Get ready to burn out your arms and roll with the punches! The challenge is to keep your elbows nice and high. 

» Stand facing the corner, light on your feet, fists above your head – whatever you do, don’t let those elbows sink.

» Start rolling your hands over each other, pushing through your imaginary speedball with the top hand – pow, pow, POW!

» Now for the other side (gotta keep it even!).

10-minute equipment free workout with Tiffiny Hall

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8 move booty workout

Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.

3 sets x 12 reps (30 seconds’ rest)

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Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.

3 Sets x 10 reps (30 seconds’ rest)

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3 sets x 12 reps (30 seconds’ rest)

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Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.

See the original article here:

8 move booty workout

 

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Paige Hathaway

Paige Hathaway

1 day 5 hours ago

🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝
MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us.
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Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul.
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My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸

COMMENT BELOW YOUR THOUGHTS ON THIS TOPIC!

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