Crank It Up: Sprinting Towards Single Digit Body Fat Percentages With High Intensity Training. The relationship between sprinting and a rock-solid physique is why strength coach Erick Minor put together the program in this article. He thinks it’s such a damn shame that so few bodybuilders actually sprint anymore. It’s one of the few fat burning activities that can actually build muscle tissue instead of catabolizing it, and it’s easy to do; just find a track and run! Well, and maybe read this first… Look around a track and field event sometime and you’ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies! Not surprisingly, their training off the track is remarkably similar to that of a hard-lifting bodybuilder. Okay, quiz time…. What’s the most foolproof way to increase an athlete’s performance? “Increase his VO2 max?” Well… Typically, any athlete with a favorable muscle to fat ratio is likely to have higher relative strength.
Let me be blunt here: The Sprinter’s Body – Nature vs. . …. How to Get a Complete Workout with Nothing But Your Body. One fifty dips. The one fifty dips training program what is a tricep dip? Instructions for "good-form" dips Stand with your back to a chair or bench. Be sure that the object is sturdy and can comfortably support your body weight. Bend your legs and place your palms on the front edge of the bench, with your fingers pointing forward. Slowly walk your feet out in front of you, until the majority of your body weight is resting on your arms. Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms and lower your body until your upper arms are parallel with the floor (see pic below).
Hold for a second, then exhale and straighten your arms back up to the starting position. Be careful not to lean forward from the bench or lower your body past the arms-parallel-to-the-floor position, as this will place excess stress on the shoulders and potentially lead to injury. To keep the focus on the triceps and not the shoulders, be sure to keep the hips close to the bench or chair. One hundred push ups - initial test. Before you dive in and start the Hundred Push Ups Program, you should: obtain medical advice and clearance from your doctor take an initial push ups test. The test will highlight your current fitness level and determine where to start and how to plan your push ups training program.
To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling from the exertion, make a note (mental or otherwise) of how many, or how few, push ups you were able to perform. Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. Don't forget how many push ups you performed in the test and if you're still keen to improve your strength and fitness, read on to learn more about the program. Upper Body Mass Workout - Killer Bodyweight Workout for Strength. Building large muscles is a common goal, for may men (and some women) that tends to evoke images of professional body builders squatting stacks of plates, and curling dumbbells that resemble car engines.
However for 90% of us who want to build mass and strength you don’t need to look further than your own body to provide the weight needed to build the size that you want. Building size is all about being able to tear your muscle fiber; teaching your body that it needs to get bigger and stronger to avoid injury. Traditionally people use external weight such as dumbbells, olympic bars and plates, as well as weight machines, to help isolate and tare those muscles. However, all the weight you need is in your body, even if you are a thin person you still have all the weight you need, the trick is just to leverage that bodyweight against the muscle you are trying to build. That is where this routine comes in. Use this routine as you would any typical mass building workout. Kettlebell Workout Routine for Strength. We like kettlebell training workouts because they simultaneously develop strength and burn calories. The dynamic demands that it places on the body make it efficient and effective, and a go-to option for when you want to push yourself and work up a good sweat in a hurry.
For this routine we are using an adjustable kettlebell, which is great for accommodating the varying strengths of different muscle groups. If you don't have access to this kind of equipment, you can always use a dumbbell instead; though the shape will cause some variance in how the equipment handles, the benefits will similar or nearly identical in terms of muscle groups used and calories burned. To get the most benefit from this kettlebell workout video, you are going to want to choose a weight that makes it very challenging for you to complete those last few reps - without sacrificing your form or technique. Upper Body Dumbbell Workout – 28 Minute Weight Training Routine. This routine uses a Push-Pull method, meaning that each pair of exercises uses the same body part & motion, but opposing muscle groups to complete the movement. A weight training routine like this one is appropriate for any fitness level; you get to choose the difficulty and how much effort you put forth when you choose the amount of weight that you are lifting.
You will do 12 repetitions of each set of exercises, back and forth until you have done three sets through. In this routine we use an adjustable set of dumbbells. You don’t have to have an adjustable dumbbell set, but you will need a variety of weights in order to get the most benefit from this routine. You will also need a physioball or bench in order to complete many of these exercises. Exercises in this routine: Chest Press: Primarily targeting the pectoralis major, the triceps, front deltoid, coracobrachialis and trapezius also have to pitch in. Tripod Row: The main focus of this motion is the rhomboid. Quick Arm and Shoulder Workout with Dumbbells. A traditional mass building routine can take a long time to complete.
With all of the needed rest periods as well as the number and types of exercises needed to get a well-balanced routine, it can easily take one and a half to two hours or more. But what if you don’t have that kind of time or you want to do a two-a-day style routine? Then this quick workout for arms and shoulders is a great way to go. This routine is built to target the biceps, triceps, and deltoids in various positions to get a well-rounded workout for the arms and shoulders. It can be done just once for a quick workout if you don’t have much time, or you can do it twice in one day for a two-a-day style mass building workout routine to put on size quickly. Keep in mind that if you are doing a two-a-day routine you need to have at least 6 hours in between workouts to make it most effective and you can only use this technique for two weeks to avoid issues like repetitive stress syndrome. Regular Bicep Curls Ventral Raises. Kickboxing HIIT - Quick Cardio Kickboxing Workout.
We are always getting requests for more kickboxing workouts so we thought we would deliver up a new kickboxing routine but this time with a bit of a twist. This time instead of our usual design where we have combinations of punches and kicks etc. leading with one side then the other we have taken that idea and added intervals of traditional bodyweight exercises following each change in kickboxing combinations and leading side. This gives a whole new challenge in trying to maintain control of your body during the kicks and punches before and after doing a taxing total body exercise. This is meant not only to challenge your body physically but also to challenge you mentally, as you have to change training styles/motor pathways very quickly while still focusing on form and control. We have four separate groups that are to be done in as little time as possible, only stopping to take a short break in between each individual group.
Kickboxing HIIT Workout Routine Rest (0-60 seconds) Fitness Blender's Caveman Workout. This Caveman Workout is dedicated to all of those people out there that think they can’t get a good workout in because they don’t have the right equipment. After hiking to where we were going to film this routine, I scouted around and found a rock of suitable size and weight and started into this workout. Now if your excuse is that you are not in the great outdoors and a rock is not accessible, then replace it with a phone book, water bottle, sack of oranges, bag of flower, or box of cookies; which you will be throwing away after the workout because that type of thing should not be in your house anyway!
This is a nice short routine which also takes away the excuse that you don’t have the time to workout. If you have the time to hit snooze on your alarm in the morning then you have the time for this routine. Now that you don’t have any more excuses lets get on with what this routine will do for you. The following is a direct transcript of the routine performed in the video above. Mt. 15 Minute Total Body Boot Camp. This 15 minute home workout video uses a tabata structure to make a seemingly easy task (just 20 seconds of each move) extremely challenging. The result is that by the end of all three rounds of any of the exercises, both your lungs and your muscles are screaming and begging for a rest.
This Total Body Boot Camp require only your bodyweight; you won’t need any equipment. Each exercise burns a high number of calories due to the large muscle groups used. Because of the intense, full-on exertion that come with each 20 second burst of the Tabata rounds, you’ll get a serious metabolic bump from this workout; you will likely have an hour or two of elevated calorie burn, long after you’ve finished up with this short routine. This routine specifically tones and targets your upper and lower abdominals, glutes, hamstrings & quadriceps, pectorals, triceps, obliques, rhomboids, lower back, shoulders, and inner and outer thigh. Interval Training Workout - Toning and Cardio Boot Camp. Part of true fitness is not only that you have good cardiovascular endurance and that you are strong but also that your body is capable of doing many different motions with ease and is capable of moving from one motion to another with only a small learning curve.
Being truly fit is knowing what your body is capable of before you even attempt it and having trained your body to the point where it can become accustomed to a new exercise/motion in a very short amount of time. That is what this routine is about; challenging your body in as many different ways as possible in quick succession. With this type of routine your brain will get just as much of a workout as your body, challenging your coordination as well as your ability to adapt quickly. This type of routine is meant to be done straight through with only the allotted break.
Equipment: None Boot Camp Strategy: Total Body Toning Circuit TrainingStructure: 40 Seconds on, 20 seconds off, for a total of 1 minute per exercise. 1. 8. Bodyweight Workout Routine - Nonstop Total Body Workout. This is a fast paced workout, a great option for people who want to hit all major muscle groups in a short period of time. There is very little transition time between exercises, which keeps your heart rate high and makes this routine a bit of a cardiovascular challenge, as well as a toning regime.
There are ten repetitions of each exercise; listen for the verbal cue of what exercise you will switch to next (you will also see the name of the next exercise pop up on the screen on the last repetition of each exercise). The entire routine is broken up into two segments, one focuses primarily on the upper body and abdominals, and the other targets the lower body. You will do the entire thing three times through, for a total workout time of about 25 minutes. The number of calories you burn doing this routine will depend on your gender, body composition, existing fitness level, exertion intensity, bodyweight, and more.
Spartan 500 Workout - 500 Rep Workout Routine. Historically the Spartans were well known for their ability to fight and their prowess in war, making them an often talked about subject at any military college in the United States and abroad. Most recently the Spartan culture was made more famous with the average person through the movie “300”. Despite it being highly inaccurate, its depiction of a group of fiercely loyal troops that are willing to fight to the death for their country definitely encompasses the sprit that was Sparta. What many people may not know about this culture is that they were obsessed with having the healthiest citizens and children as possible. To achieve that goal the men were schooled in physical activity with just as much importance as their studies in military training, reading, writing, math, music and dance. The ancient Spartans also knew that to have a strong population you also had to have strong women - not just strong men.
Below you will find the list of exercises in this routine. Fitness Blender. HIIT the Ground Running - 33 Min High Intensity Interval Training for Endurance & Total Body Toning. If you are looking for an intense cardiovascular challenge that will push your limits without boring you to death, you've landed on the right workout. This is no equipment cardio that shocks your metabolism into overdrive and gives all of the muscles in your body a good burn. This HIIT workout video is fun because each of the three rounds offers a whole new kind of challenge - each has completely different exercises and interval structures. The novelty goes a long way in helping you power through this brutal routine.
This is an advanced cardio challenge; if you don't have a strong baseline of cardiovascular endurance, work on mastering some of our beginner or intermediate cardio workout videos before you jump straight into this one. Workout Structure Quick Cardio Warm Up 30 Minute HIIT Workout 33 Minutes Total 365-530 Calories Burned Total No Equipment Cool Down not included 50 Burpees 40 & 30 Walk Downs 20 10 10 Mt Climber 20 & 30 High Knees 40 30 20 10 Remember to go at your own pace.