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This workout includes some very familiar exercises: squats, pushups, lunges and planks. The benefits come from utilizing different variations of each of these, and the great results you’re looking for will come from taking an intense approach to each exercise until the routine is finished. Here are the specific exercises – duration of each exercise depends upon what level you’re at, but Nguyen says to shoot to get through them all in 10-12 minutes before going through the whole circuit another couple times (about 30-35 minutes total)

Squats: Body Weight Squats, Squat Jumps, Isometric Squats
Pushups: Body Weight, Plyometric, Isometric (Mid-hold pushups)
Lunges: Body Weight Alternating Lunges, Split Squat Jumps, Isometric Lunge Holds
Planks: Side Planks, Front Planks, Hip Bridges

The key is to bang out all of the variations of each exercise back-to-back-to-back before taking a rest (Nguyen suggests doing each exercise for 30 seconds then taking a rest of up to 3 minutes) and moving on to the next exercise type. It’s all about pushing your muscles constantly over a brief period of time – getting a lot done quickly.

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For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

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Nguyen stresses the importance of the explosive exercises in this routine, saying the squat jumps, plyometric pushups and split squat jumps will really work to reshape your body and build muscle. “If you’re doing the body weight movement of these exercises but not the explosive component, then you’re going to have more of the muscle you might find on cross country runners,” he says. “If you’re looking to bulk up, it doesn’t really make sense to just do repetitive motions like jogging for a

long period of time.”
If this is something you put all your effort into for a full 30-minute session, that’s not just your workout for the day, Nguyen says that “your body system will be wiped.”
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George Hood has been breaking world records for 30 years, starting in 1986 when he jumped his way into Guinness by skipping rope for more than 13 hours, per NBC San Diego.

Now the 57-year-old ex-Marine (and ex-DEA agent, and personal trainer, and group exercise instructor) has another athletic feat under his belt: the "People's Plank," a five-hour, 15-minute, and 15-second plank that he pulled off on Saturday in Oceanside, Calif.

Hood's abdominal bridge—resting on your forearms in a push-up position for as long as you can—beat the record of four hours, 26 minutes set by a Chinese police officer in September.

To put those times in context: The San Diego Union-Tribune notes that a "typical" plank is one minute; a "greater challenge" for most people would be five minutes.

Hood trained for nine months—four to six hours a day, with at least 30 hours of planking thrown in every week, NBC notes. During his record attempt, Hood asked for as many distractions as possible: He chatted with the support crew there to place ice chips under his achy elbows, concentrated on music blaring from the loudspeakers, and studied objects that spectators placed on the mat in front of him.

One thing he didn't focus on was time: No one was to tell him how much longer he had until he broke the record, per the Union-Tribune.

Hood's world record wasn't only meant to reassert his planking powers (he had held the record before Mao Weidong beat it last fall): He was also there to raise money for injured US service members.
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It's not difficult to find articles touting all the magical benefits of burpees, planks, and squats. I’m not saying these aren't good exercises. They are! But sticking to staples like these during your workouts gets old in a hurry, and is more likely to burn you out.

To help you mix up your gym routine, we asked personal trainers to reveal their favorite underrated exercises.

Kettlebell swings
Kettlebell workouts surged in popularity in 2013 along with CrossFit and the Paleo diet. But after that brief moment in the sun, most people moved on to bigger and better things. Cristina Osorio, kettlebell and fitness instructor at TruFusion, suggests reviving the weighted handlebars. “The kettlebell is one of the most dynamic tools for strength, flexibility, and endurance training,” Osorio explains. “Because kettlebell swings create very minimal impact on your lower body, it’s the perfect solution to bringing cardio into your workout routine without agitating your knees.”

You know that weird exercise that makes you look like you’re dry humping... well, nothing? Those are called bridges, and according to Ellen Thompson, head personal trainer at Blink Fitness Penn Plaza, you should do them more often. “If you really want to target the butt and activate those glutes, bridges are where it’s at,” Thompson says, adding that bridges are one of the best glute-activation exercises around. Plus, they're a versatile exercise. “You can perform standalone [bridges] as a bodyweight movement, with weights for a strength movement, or add an exercise ball as a stability movement.”

Calf raises
This exercise may not look like much more than standing on your tippy toes, but Courtney Paul, trainer at YG Studios, claims it’s a must when training the lower body. “Nothing is more unappealing than someone who has muscular quads, hamstrings, and glutes with underdeveloped calves,” he says. “So before you hit the showers, polish your gastrocnemius and soleus muscles!”

Single-leg squats
Up the ante on traditional squats with single-leg squats, says Patrick Mason, yoga instructor at TruFusion. “By using only one leg on a hack squat machine, or doing pistol squats freestanding, you’re ensuring that each leg does exactly the same amount of work,” Mason explains. “This helps build your leg muscles evenly.” If You need more Information please click below

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