Functional Training Circuit

If you want to get more out of life, then functional training can help.

Functional Training CircuitFocusing on compound movements that mimic everyday actions of life, functional training can make it easier to climb stair, lug the groceries home and lift up junior when he needs a hug. It’s all part of tuning into your body and recognizing the areas where you need to work harder.

By incorporating functional training into your workout program a couple of times a week, you can improve your quality of life immensely.

Functional training helps to improve balance, core strength and stability, strength and flexibility. Functional training is used by everybody from athletes to rehab patients to improve performance.

Functional Training Workout

Deadlifts – this is a great exercise to help teach you how to lift properly. It increases the strength in your legs, hops, back, core and arms, especially when you use a barbell. Standing in front of your barbell, keep your back straight and bend down to grab your barbell. Lifting the barbell and yourself up, straighten your legs, pushing up through the heels and keeping a straight back. Return the barbell to the floor and repeat for 3 sets of 12 reps.

Clockwork Lunges – using dumbbells, lunge forward concentrating on bringing your front knee into a 90-degree angle. Push off and take your lunge to the side, then push off again to take your lunge behind you. This is one rep. Switch and do the same on the other side. Repeat for 3 sets of 12 each leg.

Squats with Bicep Curls to Shoulder Press – using dumbbells, lower yourself down into a squat, keeping your back straight, As you straighten your legs, curl your arms up into a bicep curl and finish with a shoulder press and straight legs. Repeat for 3 sets of 12 reps.

Side Lunges with Twist – holding one dumbbell in your hand, bend into a side lunge with the opposite leg, bringing your weighted hand down in front to touch the ground on the outside of your ankle. Carefully twist your body up to center bringing your arm across your body, keeping the elbow bent. Repeat for 3 sets of 12 reps each side.

Standing Overhead Triceps Extensions – helps to increase thoracic strength, working the mid-back, chest, core and predominantly, your triceps. Holding a dumbbell or kettlebell above your head, bend the elbows and then push against the resistance of the weight as your straighten your arms, keeping the plane of your arms solid and straight above your head. Repeat for 3 sets of 12.

Superset to Bent Over Dumbbell Rows – holding one heavy dumbbell or kettlebell between your hands, bend over with a flat back and pull the weight into your chest. Repeat for 3 sets of 12.

Run through this circuit all the way from beginning to end before repeating for a total of 3 sets.

Superman-Plank-Push-Up Combo

Compound exercises are your answer to working out efficiently with the most calorie burn in the least amount of time.

Featured Exercise of the WeekFor this week, we’re going to focus on a compound exercise that will engage your core, chest, shoulders, triceps, back, quads, glutes and hamstrings. Now you couldn’t ask for much more than that.

This combo exercise incorporates several moves like plank, push-ups and supermans and will require a little stamina. So, here’s what you do:

Superman-Plank-Push-Up Combo

  • Get yourself into a push-up position with straight arms and hold for 15 seconds.
  • Perform one push-up.
  • Extend one arm out in front of you at shoulder height and extend the opposite leg for a superman. Now switch sides.
  • Perform one push-up.
  • Repeat the alternating superman with a push-up in between for a total of 10 reps.
  • Return back to plank with straight arms and hold for 15 seconds.
  • Next, bend your arms to rest onto your elbows and then back up to straight arms and repeat for 10 reps each side.
  • Perform one push-up.
  • Then hold in plank for a minimum of 15 seconds.

If you’re still full of pep and want more, add a knee-up-twist at the end after your plank hold. What is a knee-up-twist? Bring one leg into your chest and then pull your knee over to the opposite shoulder to work your abs and obliques. Repeat for 10 reps each side.

Run through this combo exercise three times for maximum burn.

Weight Training 101

Other than the 1RM test that most people use to gauge how much weight they should be lifting, there are a few other things you should know.

Weight Training 101You don’t need me to tell you that muscles vary in size and so it stands to reason that different muscles can take on varying amounts of weight. The type of exercise you do will also affect your lifting power. For instance, you’ll find you can lift more with standing exercises than lying down on a bench and working against gravity.

When it comes to arm work, generally the ideal lifting weight will be 10 to 12% of your body weight. For the bigger thigh muscles like the quadriceps, the ideal lifting weight will be one third of your body weight. But for the back of the thigh and the hamstrings, the ideal weight is one fifth of your body weight.

Here’s a breakdown for someone who weighs 150 lb:

  • Biceps/Bicep Curls – 15 to 20 lb
  • Quadriceps/Leg Press – 50 lb
  • Hamstrings/Hamstring Curls – 30 lb
  • Chest/Bench Press – 40 lb

For basic training, the recommended number of repetitions is between 8 and 12 with sets ranging from 3 to 6 and a 90-second rest in between each. After performing about 5 to 7 reps, you should be working extra hard to reach 8 reps and beyond. When it becomes too easy and you’re still lifting into rep number 11 without any noticeable struggle, then this is a clear indication that you need to increase you weight.

Originally published @ FITLODE.COM

Working Out with Baby at Home

VIDEO: Stuck at home with the young’uns, wishing you had time to slip away to the gym?

Well, Gavin McInnes thinks he has the solution. Using his offspring as weight bearing objects, he manages to stay fit while entertaining the kids. His technique is not too far off, as there are gyms in London, England, that employ people ranging from full size to midgets, who act as human weights and trainers combined, shouting words of encouragement as they are bench pressed. I kid you not!

Originally published @ FITLODE.COM