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Showing posts tagged fitspo
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Do your workout in 45 minutes or less
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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.
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How to Use Stairs in Your Workout Routine
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 stairsRepeat cycle 3 times and make sure to put 100% effort.
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Get Ripped Beach Body Abs by following these two tips.
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Losing Inches instead of Weight
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Increase your Heart Rate and Fitness with this Circuit
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 minuteCardio
Walk on incline for 30 minutes -
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.
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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.
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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.
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Fat Melting Circuit Training
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 minutesCardio
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 climberIf you want a more personalized workout plan go to my site www.fiture.net
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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.
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Circuit Training for Fat Loss
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 minutesCardio
Bike 30 minutesFor a chance to win a FREE 90 Day Workout Plan like my facebook page at www.facebook.com/thefiture
