Tag Archive | "standing"

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Lower-body booty circuit

Combine these three micro workouts to form a lower-body workout that’ll have you working up a sweat.

THE WORKOUT 5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises.

5 Burpees // 20 Kneeling Banded Hip Thrust

5 Burpees // 20 Knee to Squat Jump (10 on each leg)

5 Burpees // 30 Standing Hip Abductions (15 on each leg).

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Workout by Kyla Gagnon.Photography by Jesse HladyKneeling banded hip thrust

Placing the band just above your knees, kneel down on a soft surface, toes together and knees apart. Slowly with control, lower your hips back and down towards your feet, pause and slowly with control, rise and push your hips to the front, squeezing your glutes at the back.Use the strongest band you can.

Begin on your knees on a soft surface. Place your right foot in front of you, and then your left, holding a squat position. Keeping your chest up, drive through your feet and explode up, landing in a soft squat with heels down. Lower one leg at a time back into your kneeling position. Alternate legs on the stand-up portion each time.

Placing the band either just above or just below the knees, find a strong, stable position on your left leg, holding on to something for balance if needed. Extend your right leg out to the side and every so slightly to the back, pointing your toe towards the floor. Keeping your leg strong and straight, begin raising the leg laterally, and dropping back to tap the floor.

Begin in a standing position. Place both hands on the floor just in front of your feet. Either jump or step both feet back into a push-up position.

 Jump or step both feet back to their starting position and explode up towards the ceiling.

 

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Kettlebell workouts – 11 of the best!

Standing pull-up with kettlebell Stand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus. Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.

Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.

Workout from WHF Head Trainer Nikki Fogden-Moore.

Read article here –

Kettlebell workouts – 11 of the best!

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Strong-Arm Tactics: James Grage's Superset Arms Workout

Life isn’t always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn’t fair, but fair is just another four-letter word that starts with “f.” I didn’t choose to be critically injured, but I don’t use my injury as an excuse. Your life and your body are what you make of them. Today, we’re going to make a pair of badass arms.

This workout, like any other, is more mental than physical. Training is about your ability to tune in to your body, focus on each and every single rep, and make every one count. That’s where growth occurs. When you’re uncomfortable, and it hurts, you force your body to adapt. Believe me, this workout will force your biceps and triceps to adapt.

Strong Arms Workout: Overview
Watch The Video – 12:17

Strong Arms Tactics

This workout is built on two supersets and one giant set. Each superset begins with a biceps curl and finishes with a triceps extension. The final combo is a giant set finishing with back-to-back triceps exercises.

I don’t really like to rest; I like momentum. When I do these supersets, the intensity is high and my heart rate is elevated. I want to build muscle and burn fat at the same time. Too many times I see people go to the gym and just check sets off their lists. Make sure you train with focus and intensity. Push yourself out of your comfort zone. If you hit a wall, rest-pause, shake it out, and get right in your head again.

This workout starts with a short cardio warm-up. It lasts just long enough to get some blood flowing and get you mentally ready for the work ahead. I take this time to visualize the upcoming exercises.

“Each superset begins with a biceps curl and finishes with a triceps extension.”

I then warm up with chin-ups to prime my biceps and push-ups to prepare my triceps. I don’t do them to fatigue—just enough to stimulate the muscle. In between the push-ups and pull-ups, I do some light stretching.

Don’t take your warm-up lightly. Injury is no joke, unless you want to take a couple months off from training. There’s no need to jump in too fast, because trust me, we’re going to kill the workout.

Strong Arms Workout



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Strong-Arm Tactics: James Grage's Superset Arms Workout

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Paige Hathaway

Paige Hathaway

22 hours 39 minutes 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! ☀️🌈🌸

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