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Workout: 300 (Stay At Home) - Explore Fitness -

Workout: 300 (Stay At Home) - Explore Fitness -
I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go! Warmup: 5 minute shadow boxing/skipping (or virtual skipping if you have no rope). Workout: Stay At Home Advanced: (300 reps) 50 Push-Ups/Press-Ups 50 Air Squats 50 Sit-Ups 50 Lunges 50 Chair Dips (dip using a chair/sofa) 50 Back Extensions Intermediate: (200 reps) 40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10) 40 Air Squats (2 sets of 20) 40 Chair Dips (4 sets of 10) 40 Sit-Ups (2 sets of 20) 40 Back Extensions (2 sets of 15, 1 set of 10) Beginner: (100 reps) 20 Push-Ups/Press-Ups (4 sets of 5) 20 Air Squats (2 sets of 10) 20 Chair Dips (4 sets of 5) 20 Sit-Ups (2 sets of 10) 20 Back Extensions (2 sets of 10) Notes: The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move. Let me know how you get on! Related:  Fitness

Ryan Reynolds Workout | Singapore Personal Trainer As I was watching Blade III Trinity, I noticed the actor Ryan Reynolds. His physique in the movie is well-ripped, for the upperbody that is. The movie and image search online however didn’t reveal his lowerbody like the legs. So I won’t know if he has a proportional body, but I’m pretty sure girls like his body type right. Not too beefy, just right about well-muscled in all the areas. As for guys, I’m sure you want such six packs, nice chest, defined traps and such right … well here’s Ryan Reynolds Workout for you to emulate. The transformation for him took five months, and at the end of it, he was at a 3% bodyfat. Keyword here is diet and goals, the same old shite I’ve been preaching all this while at this blog. The Workout Ryan Reynolds, “My trainer was a guy named Darren Chapman. Workouts were about 2-3 hours Generally starting off with around 500 – 1000 sit-ups. Lower abs are the hardest muscle to develop. The Diet Breakfast: 1/2 cup egg whites and 2 eggs. Lunch: Dinner: Typical Diet:

Build Muscle With German Volume Training 10 Set Of 10 Workout Routine - StumbleUpon Want to build muscle fast? German volume training may be your answer. But be careful, this mass building workout is not for the faint of heart. This bodybuilding workout has brought many grown men to tears and will probably do the same to you. But if you’re stuck in a rut, looking for a change, or just want an efficient workout routine to build muscle mass quickly, German volume training will produce results and is well worth the pain. Discover how to build muscle fast with this quick effective workout routine. But before you go any further, I have to warn you… German volume training, though simple in design, rather harmless on paper, is brutally difficult. I’m not sure where the German volume training program originated, but I’m going to assume it has something to do with German weightlifters. When it comes to bodybuilding, there is evidence that Vince Gironda had been using a similar program back in the day. Why German Volume Training Works German Volume Training Principles 1. 2. 3. Tempo

Abs Diet Guidelines Let the Dinner Bell RingMost diets are all about what foods you'll cut out. This one is all about what you'll include. And that's good news, because if you want to emerge on the other side of this plan with a new body, you must have the flexibility and freedom to keep yourself from getting hungry, and the knowledge that you can eat well no matter what. Download the Abs Diet Workout to your MP3 player Download the Abs Diet Bonus Workouts to your MP3 player So let's get right to it, because eating more of the right foods more often is the basis of the Abs Diet. That's why the Abs Diet isn't a diet you'll feel you "have to" stick to. See, I've talked to lots of men who've tried diets, and many of them describe trying to stick to a strict diet plan as sort of like standing waist-deep in the ocean and being pummeled by one wave after another. When you're staring at a wave that's clearly bigger than you, you have three choices. You're about to dive into the Abs Diet. Transform Your Body!

100 Ways You Can Start Loving Yourself Right Now www Radical Self Love is a big topic. Kind of daunting, actually. If you want to delve into it, where do you begin? Here are some ideas. To you from me, Pinky Lee! Make lists of reasons why you love yourself… & write down (or keep mental lists) of the compliments other people give you. Reach out to others… …& do it regularly. Think of a way you could make your life easier — then do it. Change the way you think about food. Stretch in the mornings. Really listen to people when they are speaking. Have media black-out days. Have that “awkward” conversation. Read through the results when you search Tumblr for “love yourself”… & be proud at the way this generation — YOUR GENERATION — is shaping up. Ask for help. Know that you are good enough ALL THE TIME. Find a mantra & hold it close. Print out Sark’s picture & stick it in your Radical Self Love Bible. Do your very, very best to stop judging people. Explore your sexuality. Express love in as many ways as you can. Wear sequins. Nourish yourself.

Children’s brain development is linked to physical fitness (Art Kramer) 9/15/2010 | Diana Yates, Life Sciences Editor | 217-333-5802; diya@illinois.edu CHAMPAIGN, lll. – Researchers have found an association between physical fitness and the brain in 9- and 10-year-old children: Those who are more fit tend to have a bigger hippocampus and perform better on a test of memory than their less-fit peers. A bigger hippocampus in nine- and ten-year-old children appears to boost their performance on a relational memory task, said University of Illinois doctoral student Laura Chaddock. | Photo courtesy Laura Chaddock The new study, which used magnetic resonance imaging to measure the relative size of specific structures in the brains of 49 child subjects, appears in the journal Brain Research. The study focused on the hippocampus, a structure tucked deep in the brain, because it is known to be important in learning and memory. “This is the gold standard measure of fitness,” Chaddock said.

4 Great Core Exercises To Help Flatten Your Abs « Don't Eat Dirt Everyone wants flatter abs, and a lot of people try to “spot reduce” by doing ab exercises to try to get them. The problem is, you aren’t going to lose fat from your midsection by doing 1,000 crunches. It’s just not going to happen. What I like to do instead is Core Exercises. 7 Reasons Core Exercises are good for your personal training routine: Core exercises improve your balance and stabilityCore exercises don’t require specialized bulky equipmentCore exercises can help tone your absStronger core muscles make it easier to do almost all other physical activitiesCore exercises can be done at your own paceCore exercises can be done from the comfort of your own homeCore exercises can help you reach plenty of your other fitness goals Now it’s time for the workout. Breathe freely and deeply during each exercise. Click on the exercise name to see a video demonstration of the exercise. Key points – Exhale while raising your body. Place all your focus on the lower abdominal area contracting.

Metabolic Resistance Training: Build Muscle And Torch Fat At Once! - StumbleUpon by Brad Schoenfeld Jan 11, 2012 MRT, a.k.a. "metabolic resistance training," might as well be called "madman training." Whew! No magic here - MRT is just a term covering various combinations of intense, efficient cardiovascular and muscular training. MRT works by heightening the metabolic "cost" of exercise. By maximizing your body's change capacity, you can improve 50% - not 25 or 30% - in only 6 weeks. Not showing an insane triceps artery? MR-Tea Time Energy expenditure over the course of an MRT workout can easily approach or exceed 600 calories, depending on the routine. In addition to stoking your body's fat-burning fire, MRT can also enhance muscle growth. MRT counteracts lactic acid's negative effects by improving your ability to buffer lactic acid and shuttle it out of muscle tissue. Ready to give MRT a try? Workout longer AND recover faster? Crunch Time First, the essence of MRT is to pack more exercise into less time. More Muscles, More Energy Speedy To Slowly MRT Routines

British Military Fitness Blue Workout Posted by Cags R under Fitness & Training on 9 January 2013 at 1:00 AM The team at British Military Fitness have made up 3 workouts for you to keep you active and motivated this year. All the workouts rely on your own body weight as resistance and you'll never need more equipment than a bench or a chair - these are designed to be simple, effective workouts without any gimmicks. Our first workout is the British Military Fitness Blue Workout; prepare yourself to lunge walk, toe-touch, bench dip, squat and sprint your way through this fast and effective workout! Not sure how to perform these exercises? There's plenty more of these to come and they're only going to get tougher, so what are you waiting for?

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