PERFECT FORM
- Going to the gym is not about lifting a lot of weights. It is more about your FORM. Weight Training in PERFECT FORM is way more effective than lifting a heavy load of weights that you cannot control.
Wow cuando uno entrena su cuerpo consigueblo que quiere de el… El cuerpo responde
(Source: nagine, via startnew-habits)
Turbulance Training!
Prisoner Squat
• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades
pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back into a
chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Do not round your lower back.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
Stability Ball Leg Curl
• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing
something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back
towards your hips while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.
Pushups
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
DB Split Squat
• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
• Step forward with your one leg, taking a slightly larger than normal step.
• Press the front of your back foot into the ground and use it to help keep your balance.
The back knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.
My workout today is Nike Training Club Back Definer and Jeanette Jenkins ab blast, plus I’ll be doing a 20 minute interval run.
(Source: chasing-my-boston-dream)
March Challenge is almost Donzo!
(Source: onlinezonafitness.blogspot.com)
Hey! Hey YOU! Did you get sweaty this weekend?
It’s not too late!
These are some of my favorite circuits to do on the weekend (or anytime). They’re quick & dirty, and are total body, calorie scorchers.
Details, modifications & instructions for each of the workouts found at the links below!
30 Minute Weekend Workout Circuits
Weekend Workout: Crazy Eights 30 Minute Time Challenge!
“Unleash The BEAST” 1000 Rep Weekend Workout Challenge
Bonus! Quickie workouts to add on.
Whip Your Balls Out! Weekend Workout Challenge
To give it a rest to the muscles…. Stretch hard =)
(Source: onlinezonafitness.blogspot.com)
Pure Cardio Workout Calendar
Cardio Power and Resistance… So I like doing the workouts and I hate watching the videos, I decided to make a list…
Insanity Plyometric exercise Rounds list… let’s push it! Complete Routine layout…
