Posts Tagged ‘workout’
7s Circuit Training @ Home or in the gym 1 hour 15 minutes Warm Up Do the dynamic exercises but in place with a longer hold and only half as much. Perform each exercise for 30sec rest for 10sec. Water break between entire circuit 3 minutes (approx 10-12 min for entire circuit) Complete 4 Rounds of the circuit 1. Star Jumps 2. Bicycle Crunches (keep your shoulders up alternate side to side) 3. Clap Push Ups (not for time, do 15) 4. Single Leg Squat Touchdown (to foot) (Left) 5. Single Leg Squat Touchdown (to foot) (Right) 6. Push Ups X25 7. Supermans 8. Fast Punching (Shadow Boxing) 9. Front Planks (with alternating leg raises) 10. Side Planks (Left) (Earn a star by raising your Right Leg) 11. Side Planks (Right) (Earn a star by raising your Left Leg) 12. Squat Jumps 13. Wall Sit (no break between Wall Sits) 14. Wall Sit 15. Split Cycle Lunge Stretch at the end (calves, groin, hip flexor (Lunge, make sure pelvis is tilted forward), quads, chest, shoulders, and hips).
There’s not a lot I have to explain about back. I like to do machines/ cables for back because it keeps constant tension on the muscles. Sets of 5 per exercise. Set 1 & 2 Reps are 15-20 for light weights Set 3-4 Reps are 10-12 for moderate weights Set 5 Reps are 8-10 for slightly heavy weight Things to remember: -Don’t rest as long! 30seconds to a minute would be a good rest time. -If you go heavy on rows you will end up using more biceps than targeting specific back muscles resulting in big arms and small back. – Pull ups are good for building your back. If you can’t do a pull up; you can use the assisted pull up / dip machine if your gym has one like I showed you here in the video at the end. I do dead lifts on some days. I’ll post a video sometime to explain some techniques on it. This video was shot on a Sony HDR CX150. I’ve now upgraded to a Canon ViXIA HF M31 but I haven’t tried it out. This is all filmed/ edited by me so yeah I’m still new to this. Hopefully my videos will turn out better! lol its hard to train and film at the same time. Anyways, questions please leave them below on the comment. I won’t answer anywhere else.
This is exercise #3 in the Lady of America Online Video Workout Series. This exercise is called Single Leg Dead Lift with Abs. For this exercise you will need a set of dumbbells, one to mark the spot on the floor and one to hold in your hands. There are two steps to this ab exercise. First bend forward, touching the dumbbells together as you lift your leg up. Then bring your leg back in for a crunch as you stand up. Repeat for 5 repetitions. Lady of America fitness centers feature group classes for women, beginner workout plans and exercise routines with great ab exercises for women. Find out more about Lady of Americas Group Classes: ladyofamerica.com
View all recipes here: leanbodylifestyle.blogspot.com Facebook: on.fb.me Twitter: bit.ly This is a chest workout that will help you get ripped like Cam Gigandet was in Never Back Down. It’s the chest workout that I have been doing that helps to build muscle and lose fat. Make sure you do these exercises with full intensity and only take a break for 30 seconds at the end of each superset. Try this one out and let me know what you guys think. Music by: Kevin MacLeod – incompetech.com Down Home Rockin, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons “Attribution 3.0″ http
Want to get shredded like actor Robert Downey Jr.? Men’s Fitness brought in Brad Bose, Ph.d the man who got Robert into Iron Man shape for the up coming summer blockbuster Iron Man 2. This routine is meant to burn fat and sculpt you. I gave this workout 5 out of 5 stars and it will definitely bring out the Iron Man in you. Check out my blog for more details. www.60dayswithnatjones.com/workouts Try it out and let me know your thoughts. Thanks, Nat- www.mensfitness.com
There’s three simple exercises that when combined, will give you total body strength. While you may not need it on the battlefield, it will definitely come in handy on the ball field. So no matter if you are an elite athlete or a weekend warrior, Take your work out to the next level. www.navy.com/seals
www.nlpf.net A tougher than it looks dumbbell workout
A new video, produced from Bodybuilding Mechanics (www.bbmechanics.com) using footage from musculardevelopment.com based on IFBB pro bodybuilder Branch Warren. This video is purely fan made and I’m not profiting by uploading it onto youtube. Song Two Weeks – All That Remains
10,9,8,7,6,5,4,3,2,1rep of 100kg deadlifts and ring dips. I did 5 sets of weighted ring dips and split squats before this and did another wod 5mins after this with pull ups and double unders. Finish time on this was 4.02mins