September 30 Day Ab And Squat Calendar | Blog Posted by Julien T under Fitness & Training on 31 August 2013 at 11:00 PM "30 days has September..." - This little ditty just got tough - to celebrate a month lacking a 31st day, let's take on another 30 Day Fitness Challenge: Take the Challenge, start today and complete 30 days of abs and squats workouts! Always warm up and cool down when performing body weight exercise sets like these - we recommend some back and legs stretching to be performed after this particular Challenge. The 30 day Challenges are often cited as being the toughest ones to stick to in the User of the Week articles - not only do they get progressively harder throughout the 30 days, there's also the difficulty of remembering to do them every day. No gym necessary for these Challenges, just a hardcore commitment and remembering to perform them every day! There are now 11 different 30 Day Challenges, using different body weight exercises to work your entire body.
Prison Workout Welcome! If you want to lose weight, gain muscle, increase energy levels or just generally look and feel healthier you've come to the right place. Here's where to start: Visit the Start Here and Primal Blueprint 101 pages to learn more about the Primal Lifestyle. Thanks for visiting! The Prison Workout. Why We Can Appreciate the Prison Workout: 1. You have no excuses. 2. You don’t get to decide whether you should go to the basketball court, to the gym, to the tennis court, to the park, ride your bike, play ultimate Frisbee with friends etc. etc. because you don’t have a choice. No specialized equipment, no gimmicks, no late-night infomercial tchotchkes, no gym membership. 4. There is something about being on your own. How is this Primal, you ask? It’s intense, it builds muscle, it requires that you use your local environment and resources to get fit, and there is a survival-of-the-fittest aspect here. Prison Workout? Enough talking. The Burpee Variations include not starting with 20. Core
Four Ways to Enjoy Long Runs Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it's over; we hate the anticipation of actually getting out there. Yet it must be done: The long run is the keystone of any training program—5-K to marathon."The long run builds endurance and strength and teaches you how to deal with fatigue," says Maria Simone, a USA Triathlon—certified coach and owner of No Limits Endurance Coaching in Absecon, New Jersey. Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner and running coach Kevin Beck. Capillaries in your muscle fibers increase in number, which enables more energizing oxygen to reach your muscles. Long runs aren't easy, but they don't have to be death marches, either. Tune OutPROS Running with music can stop your brain from getting overwhelmed with anxiety about the distance you have to cover. The Maniac Next Door
Perfect Push Ups Workout Guide: 35+ Exercises The humble push-up. Used by militaries all over the world to get their soldiers in fighting condition and middle school P.E. teachers to punish punk kids. The push-up is the ultimate bodyweight exercise. It requires no special equipment and can be done anywhere, anytime. The Ultimate Push-up Exercise List Hands Elevated Push-up If you struggle to perform a standard push-up and knee push-ups are too easy, try this one as a segue between the two. Standard Push-up It’s the one you’ve been doing since your days in middle school. Wide Grip Push-up The wide grip push-up puts more emphasis on your chest. Diamond Push-up The diamond push-up is a triceps killer. Feet Elevated Push-up Elevating your feet from the ground will work your shoulders more when you perform a push-up. Hindu Push-up The Hindu push-up has been used by Indian wrestlers and physical culture enthusiasts for centuries. Get in position by standing with your feet slightly wider than shoulder width apart. Dive Bomber Push-up
11 Steps to Becoming Addicted to Running photo credit: Thomas Hawk Running is one of those things that you don’t miss until you try it again after a long hiatus. I’ve recently been reminded of this as I just starting to get back into running myself. I’ve been a runner for the past 13 years, about 9 of those competitively. I’ve run all sorts of distances and races, and I can tell you that the absolute hardest runs are the ones when you’re just getting started. While long-distance running is a test of perseverance, actually running on regular intervals can be an even bigger test of persistence. Luckily, there is hope. At this point, our bodies start craving the run. Yes, we can actually become addicted to running (or physical activity in general). Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner’s high) or just a general sense of happiness. Interestingly enough, it looks like a running addiction can cure another addiction! Don’t give yourself any excuses.
Advanced Body Weight Workout - This Will Kick Your Ass Join the Rebellion, get free eBooks. If this little dude can get in shape without a gym, what’s your excuse? Most gyms these days are loaded with chumps, meatheads, pushy salesmen, and people who suck at working out. Are you ready for this? NF Advanced Body Weight Workout Warning: this workout that will have you sweating like a pig and leave you sore all over the next day. Obviously, if this routine is too tough, there are quite a few variations you can make to lessen the difficulty and then build your way up to the real deal. NOTE: I do use a pull up bar in this routine. Before you start, WARM UP - Never ever ever ever forget to warm up. Here’s the NF Advanced Body Weight Workout: Nerd Fitness TV – Advanced Body Weight Workout If you want to write down everything, here it is: That’s one complete rotation. You can cut short the number of repetitions, but never half-ass a rep. Can’t Do Pull Ups? Nerd Fitness TV – Inverted Body Weight Rows How to Scale Your Routine Your thoughts? -Steve
Four Ways to Stop the Dreaded Side Stitch Do you have any tips for runners prone to side stitches? I get them once in a while, and when I do, it stops me in my tracks. It happened last week in the middle of a race and I had to walk the last mile. Few things are worse than getting a side stitch during a run. Eat mindfully pre-run. Happy Trails. Coach Jenny—Co-Author, Marathoning for Mortals and Running for Mortals Have a question for Coach Jenny? Follow her on Twitter and Facebook or "like" the Ask Coach Jenny page to ask a question, learn from others, and get inspired! 9 Steps to Faster Sprinting Want to improve your running fitness and overall health? The Perfect Holiday Workout Having trouble finding the time to train?
25 Tips For More Muscle And Superstrength! by Muscle & Fitness Last updated: Aug 17, 2012 Lift barefoot, if possible, or in minimalist footwear like Vibram FiveFingers shoes, wrestling shoes, or converse chucks. having your feet flat on the floor lessens the distance you have to pull the bar on a deadlift, increasing your leverage and helping you lift heavier weights. Training barefoot also strengthens your feet, which in turn adds stability and traction to all your lifts. Squeeze your glutes at all times during a set, especially on lifts like the bench press and overhead press. It stabilizes your entire torso. If the total number of reps you perform for an exercise adds up to 25, you're more likely to maximize muscle and strength gains. Train with heavy loads one month, using sets of four to six reps. Hold an 8- to 10-pounder and throw it hard into a wall a few feet in front of you, as if you were passing a basketball down the court. Want to look leaner without dieting? Fat Gripz Find Fat Gripz on our store. About The Author
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