Fiture: The Ultimate Fitness Blog

Do your workout in 45 minutes or less

Wed, 08 May 2013 09:53:30 -0600

Do your workout in 45 minutes or less

A Demonstration On How You Can Get Better and More Results in...

Tue, 07 May 2013 06:00:43 -0600

A Demonstration On How You Can Get Better and More Results in Less Time

Garrett Gunderson (my client) performing a bicep superset. This particular type of set is a technique that I enjoy using to keep the bicep under constant tension and to pump as much blood into the muscle as possible. The two exercises that Garrett is using is an ez-curl bar bicep curl immediately followed by seated bicep curls with a slight lean in.

We will do a set of 10 reps with a heavy weight followed by a set of 15 reps of a light weight and then repeat that cycle 3 times. So doing 10 reps of ez curl bar biceps followed by 15 reps of the seated biceps curls leaning in would be considered 1 set.

How to Use Stairs in Your Workout Routine

Mon, 06 May 2013 13:09:27 -0600

Be Creative to Get Your Results

When you are looking to get a workout in and you do not know what to do or do not have access to gym equipment you will still want to be creative.

Some of the best workouts that I have done with my clients are workouts on stairs. Use the stairs to be able to increase your heart rate and challenge your muscles in different ways.

You can do runs up the stairs, push ups up and down the stairs, two legged hops, single legged hops, calf raises, high knees, and so many more exercises.

The key to making this effective is using your creativity and not allowing the lack of a gym membership or lack of equipment to stop you to get to your goals.

A sample workout that I use with my clients goes as follows

60 second run up and down the stairs
60 second push ups up and down the stairs
60 second two legged hops up the stairs
60 second single leg hop up the stairs

Repeat cycle 3 times and make sure to put 100% effort.

If you want it then go get it! #fitness #thegymatcitycreek...

Mon, 06 May 2013 12:39:00 -0600

If you want it then go get it! #fitness #thegymatcitycreek #personaltraining #success

Excellence takes no days off. Fitness is more than just exercise...

Sun, 05 May 2013 08:14:08 -0600

Excellence takes no days off. Fitness is more than just exercise it is a mindset and lifestyle. #fitness #personaltraining #success

My author bio photo.

Thu, 02 May 2013 09:14:35 -0600

My author bio photo.

Get Ripped Beach Body Abs by following these two tips.

Wed, 01 May 2013 10:13:23 -0600

Get Ripped Beach Body Abs by following these two tips.

Backwards on the treadmill to switch it up and shock the body to...

Sat, 27 Apr 2013 14:42:28 -0600

Backwards on the treadmill to switch it up and shock the body to burn fat! #thegymatcitycreek #fitness #personaltraining

#thegymatcitycreek #fitness #personaltraining

Fri, 26 Apr 2013 08:03:29 -0600

#thegymatcitycreek #fitness #personaltraining

My clients doing a side shuffle on a 30% incline. This is a...

Thu, 25 Apr 2013 07:46:49 -0600

My clients doing a side shuffle on a 30% incline. This is a great way to mix up your cardio to avoid boredom and challenge your body! #thegymatcitycreek #personaltraining #fitness

My clients running like flash during our workout. 30% incline...

Wed, 24 Apr 2013 20:19:44 -0600

My clients running like flash during our workout. 30% incline sprints! Way to go. # thegymatcitycreek #fitness #personaltraining

Why am I not seeing Results.

Tue, 23 Apr 2013 11:35:53 -0600

Why am I not seeing Results.

Losing Inches instead of Weight

Sun, 21 Apr 2013 13:51:00 -0600

Losing Inches instead of Weight

Increase your Heart Rate and Fitness with this Circuit

Wed, 13 Feb 2013 23:59:28 -0700

Warm up 10 minutes

Circuit

50 Lunges
30 Dumbbell chest presses 15lbs
50 Lunges
30 Dumbbell chest presses 15lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
Reverse Plank 1 minute
Traveling Pike or inch worm 15 yard
30 squats
12 Off set push ups per side
20 Reverse supermans 20
Plank 1 minute

Cardio
Walk on incline for 30 minutes

If you are trying to get rid of the extra fat on the back side...

Wed, 13 Feb 2013 10:00:00 -0700

If you are trying to get rid of the extra fat on the back side of your legs or just want to feel more confident then the leg curl is a great exercise for you to do. This exercise will help in your overall program. You cannot spot reduce but you can most definitely build these muscles to become visible once you drop the fat.

Perform 10-15 reps of these exercises to really get the results.

Need some creative ideas to use on the treadmill? Try this...

Tue, 12 Feb 2013 10:01:15 -0700

Need some creative ideas to use on the treadmill? Try this technique of walking backwards on the treadmill. It is a great way to use it on an incline as it can challenge your body in a different way.

Remember every time you change your workouts up they will make your body change. Variety is the key to results.

Looking for a way to get rid of the extra fat on your triceps...

Mon, 11 Feb 2013 12:00:44 -0700

Looking for a way to get rid of the extra fat on your triceps (back of your arms)?

Do chair or bench dips. Make sure that as you are doing the exercises you are keeping your chest out and feeling the burn in your triceps. Do 10-15 reps for maximal benefits.

Fat Melting Circuit Training

Mon, 11 Feb 2013 10:01:06 -0700

Warm up 10 min

Circuit
Jumping Jacks 1minute
Narrow Squats 15lbs (Feet together and up on your toes) 1 minute
Thigh blasters 1 minute
Burpees no push up 1 minute
Bent over rows 10lbs 1 minute
Crunches 1 minute
Push Ups 1 minute
Shoulder Press 10lbs 1minute (if you burn out, try to just hold your arms up)
Repeat this for 30 minutes

Cardio
10 minutes walking on treadmill as fast as you can at the steepest incline possible. Don’t hold on to the treadmill
10 minutes biking see how far you can go in that 10 minutes.
10 minutes stair climber

If you want a more personalized workout plan go to my site www.fiture.net

Leg Extension. The picture on the left is the starting position...

Sun, 10 Feb 2013 12:10:19 -0700

Leg Extension. The picture on the left is the starting position and the picture on the right is the end position. This exercise is a great exercise to develop your quadriceps (thighs).

Do reps of 10-15 for maximal results.

Circuit Training for Fat Loss

Sun, 10 Feb 2013 11:57:17 -0700

Week 1 Day 1

Warm up 10 minutes

Circuit

Run on a treadmill at the highest incline possible for 1 minute
Dumbbell Squats 15lbs 25 reps
Push Ups 20
C-crunches 35
Repeat 3 times
Run on treadmill backwards at highest incline possible for 1 minute
Bouncing lunges 15lbs 20 reps per leg
Single arm bent over rows 10-15lbs 20 reps per arm
Advanced Jacks knives 25
Repeat 3 times or stop at 30 minutes

Cardio
Bike 30 minutes

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