Supersets for a Super Fast Workout

So, we’ve heard it all before and maybe we’re even guilty of it ourselves too – that all-too-common phrase, the biggest stumbling block in almost anyone’s workout routine – I don’t have the time.

plank

If you have a crazy schedule like most people these days, there’s lots of things you can do to maximize your time. Even if you have five kids and appointments all day long, you can employ the Tabata method and exercise while you’re vacuuming or brushing your teeth. The principle behind the Tabata method is to perform as many 20-second sets of exercises in four minutes. It’s a method used by the Olympic Japanese speed skating team and is really effective.

If you’re a commuter, try performing isometric exercises while you’re stuck in traffic.

Another way to get the most out of your time is through supersets. I’m a firm believer in supersets and I love to work out in the morning. Even though I’m not a typical morning person, it really sets up my day perfectly. I go into the office feeling strong and tall and ready to take on anything. Working out in the mornings is also a great way to burn up that nasty hormone cortisol that is especially high in the early hours. It’s what gets you out of bed and causes fat accumulation around the belly area.

When you perform a superset, you move from one exercise straight into the next with no rest in between. It increases muscle tear, which means leaner (bigger) muscles as a result.

I have two workouts that I do on separate mornings that take about 20 to 30 minutes.

Workout #1

  • Bicycle Crunches – 3 sets of 40 and 1 last set to finish the entire routine as active recovery
  • Incline push-ups – 3 sets of 10 (I use the edge of the bath tub – just make sure your hands are flat and not on the edge as this can cause bruising)
  • Dips – 3 sets of 10 (again, I use the edge of the bath tub)
  • Side Squats with side lateral and front shoulder raises – 3 sets of 12 reps each side. For this one, I stand with feet together, step out to one side (alternating sides) and squat while holding small weights and performing side lateral raises for 12 reps, finishing with 12 reps of front shoulder raises for the remaining 24 reps.
  • At the end of each circuit, rest 1 minute and repeat.

Workout #2

  • Plank – hold for 30 seconds
  • Push-ups – perform 3 push-ups, then move straight into Mountain Climbers for a count of 24 (12 each leg) and finish with one Burpee
  • Rest 1 minute after each set and repeat 3 times.
  • Reverse lunges with light weights – 3 sets of 12 each leg
  • Rowing with resistance bands – 3 sets of 12
  • Standing, alternating bicep curls – 3 sets of 12 each arm
  • Rest 1 minute and repeat.
  • Curtsey Lunges – bending your front leg at a 90-degree angle, while your other legs goes behind the other, as if you’re curtseying – 3 sets of 12 each leg
  • Back raises on an exercise ball – 3 sets of 12
  • Triceps extensions with dumbbells – 3 sets of 12
  • Rest 1 minute and repeat

You can customize your own workout to suit your own needs. Make sure to include some of your favorite exercises, since this will give you motivation and make it easier to face this workout challenge first thing in the morning. Go on, I dare you!

 

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Sexy Arms Workout Using Exercise Balls

Sexy, sculpted arms are the envy of just about everybody, which is why we’ve put together this demanding arm workout.

sexy arm workoutThe beauty of this workout is that you only need two pieces of inexpensive equipment both of the spherical type – a Swiss ball and a medicine ball!

How do you choose the right size ball for you. For Swiss balls, it depends on your height:

  • Height = 4’6″ to 5’0″ –> Ball Size = 45 cm
  • Height = 5’1″ to 5’7″ –> Ball Size = 55 cm
  • Height = 5’8″ to 6’1″ –> Ball Size = 65 cm
  • Height = 6’2″ to 6’7″ –> Ball Size = 75 cm

Medicine balls are a great piece of equipment to have and are used primarily for strength training. The weight can range from 1 lb to 30 lb. If your workout is more of a cardio workout, then you will want a lighter ball. If you’re trying to increase strength, then a heavier ball would be necessary. The American College of Sports Medicine recommends that “the ball should be heavy enough to visibly slow the motion, but not so heavy that control, accuracy or range of motion are lessened.”

For this workout you will want a moderately heavy medicine ball.

Swiss Ball Push-ups

Get yourself into a push-up position with your legs on a Swiss ball – thighs for beginner, shins for intermediate, or feet for advanced on the Swiss ball. Perform as many push-ups as you can till failure and try to beat this number for each set.

Medicine Ball Curls

This exercise imitates a close-grip barbell curl and isolates the bicep muscle nicely. Stand with the medicine ball in both hands in a lowered position in front of you, palms facing up. Flex your arms up for a bicep curl, lower and repeat. 10 – 16 reps.

Overhead Triceps Extension with Medicine Ball

Sitting on your Swiss ball and holding the medicine ball, raise it up above your head and bend your elbows back so you’re holding the medicine ball behind your head. Next, extend your forearms straight up to work the triceps and repeat for 10 – 16 reps.

Medicine Ball Toss

Standing with feet shoulder-width apart, grab the medicine ball in both hands and toss it above your head, then catch it and toss it back and forth four times, then repeat. This is one rep. Perform 12 – 16 reps.

Medicine Ball Slam

Starting in the same position as the Overhead Triceps Extension exercise, with a forceful motion bounce the ball on the ground, then catch it and return to your starting position to repeat for 24 reps.

Stand with your feet parallel and knees slightly bent. Pull the medicine ball up and back behind your head (without over arching your back), and forcefully throw the ball down to the ground as hard as possible. Catch the ball on the bounce up from the ground and repeat.

Front Raises

Holding the medicine ball in both hands down by your thighs with feet shoulder-width apart, raise the ball up to shoulder height, hold for 3 seconds and repeat for 16 reps.

Start standing with the medicine ball between your hands and your arms straight in front of your thighs. Lift your arms, keeping them straight but not locked, up to shoulder height. (Remember to keep your abdominals tight and your back straight). Slowly lower your arms down to your waist and repeat.

Once you’ve worked through this circuit once, return to the beginning and repeat for a total of 3 to 4 times. You can perform this workout twice a week.

Killer Workout for Abs that Pop!

Probably the most popular area that people want to improve is their waistlines. Everybody wants six-pack abs!

AbWorkoutBesides putting in the work and dedicating a chunk of training time solely to ab work and core strength, cardio and clean eating are two crucial elements that most people overlook. If you want to look cut and shredded, you need to make sacrifices in the kitchen.

On a regimented daily basis, you need to stop eating:

  • Sugar and anything the contains sugar
  • White flour (bread, pasta, cakes and pastries)
  • White rice
  • White potatoes
  • Deep fried foods
  • Processed foods
  • Refined foods
  • Most vegetable oils (unless they’re healthy MUFAs)
  • Too many fruits and fruit juice
  • GMO foods

On a regimented daily basis, you need to start:

  • Drinking more fresh, filtered water
  • Eating more vegetables, especially dark, leafy greens (low in carbs)
  • Eating more Omega3 fats and MUFAs like extra virgin olive oil
  • Eating more protein
  • Eating more organic food options
  • Eating more wholegrains and wholesome foods
  • Eating smaller meals more frequently

In order to show off those six-pack abs, you need to reduce your BMI and that means fat-burning cardio and high intensity interval training. Long cardio sessions are becoming a thing of the past. Science is now pointing to short-burst, high intensity interval training as the safer, more efficient option to work out.

Once you’ve got your fat burning and nutrition sorted out, next comes the grueling ab training. Here’s a killer workout that you should incorporate 2 to 3 times a week for well-developed abs. The secret is to use weighted training for your ab routine.

Killer Ab Training for Abs that Pop!

Hanging Leg Raises with weight between your legs or ankle weights – raise legs to 90-degree angle and repeat till failure

Barbell Roll Outs – using a barbell with 5 to 10 lb weights, start in a jack knife and roll out to a push-up position. Then squeeze in your abs and roll back to the starting position. Repeat for 10 – 12 reps.

Cable Crunches – using cables with a rope attachment, kneel down with your back to the machine – pull the weight down while folding in at the waist to engage the abs. Repeat for 10 – 12 reps.

Plank – hold this position for 30 to 60 seconds.

Double Press-Ups – lying on an incline bench with a barbell with 5 or 10 lb weights – move into a chest press and transition all the way up into a shoulder press to finish, straightening up your body. Roll down and repeat for 10 – 12 reps.

Once you’ve completed one circuit, take a 2-minute break and sip on some intra-workout Aminocore. Then complete another 2 circuits for a total of 3.

Make sure you fuel your body afterward with a high quality whey protein isolate shake for rapid recovery and increased lean muscle.

Originally published @ FITLODE.COM

Booty Butt Kicker

A perky butt is something you need to work hard to achieve and once you reach that point, you need to work equally hard to maintain.

Booty butter kickerGravity is not kind to the glute area and this is why we need to dedicate at least two days a week to training this muscle group. Of course, you can’t work the glutes without giving the legs a workout too, so there’s some incentive and an added bonus for all those sweat hours you’re about to invest.

This is a timed circuit that should be performed straight through, resting only to change positions or exercises. At the end of the circuit, take a long deserved break of about two minutes, sip on some BCAAs to keep those muscles pumped and burning fat and start over for a total of 3 to 4 sets.

Booty Butt Kicker

Side Lunge Slide – 3 – 4 minutes each side

Assume a speed skater’s stance with your outside leg on a towel. Make sure your other leg, your anchor leg, has a firm grip on the floor so that you don’t accidentally find yourself in the splits! Ouch! With a straight back and tummy tucked in tight, slide the outside leg out until your knee is at a 90-degree angle, then slowly pull the leg back in to return to the beginning. This one you’ll feel in your inner thigh too. Take your time on this one as it requires some balance and poise. Use your arms to help with balance. Repeat for 3 to 4 minutes then switch sides and repeat on the other leg.

Plié Squats – 1 minute

You can use a dumbbell. kettlebell or medicine ball for this exercise. Holding the weight in both hands, standing with a straight back and feet in a wide stance and toes pointing outward, knees slightly bent. Inhale as you bend the knees in a controlled fashion and lower you body until your thighs are parallel to the floor. Pushing your body up, keeping your back straight and the weight in your heels, straighten the legs. Repeat for one whole minute.

Chair Pose to Reaching Lunge – 1 – 2 minutes

This is a combo move that involves some plyometrics for some explosive movement that will help elevate your heart rate and burn more fat. Standing with feet shoulder-width apart, lower your butt down as if you’re about to sit in a chair (you can use a chair or bench behind you for more support, but don’t touch the seat). From this position, you’ll power out from the left leg, sending it back, bending the front leg for a full lunge, reaching the arm out in front as you establish the position. Jump back up into Chair Pose and repeat on the opposite leg. Keep alternating between legs for one to two minutes.

Plyo Lunges – 2 – 3 minutes

Standing with feet shoulder-width apart and hands on your hips, jump into a lunge, then hop up and switch legs. Keep alternating legs for a full two to three minutes.

Squat to Warrior III – 4 – 5 minutes

Starting in a full squat, raise yourself up, kicking the left leg back and tilting your body forward reaching the arms out in front of you to balance, keeping the core strong and parallel to the floor. Return to a full squat position and repeat on the opposite leg. Keep alternating between legs for a full four to five minutes.

You can repeat this circuit for a total of 3 to 4 times. If you aren’t a little wobbly after this workout, then you’re doing something wrong!

Burn 800 Calories an Hour with Cardio Kickboxing

Burn 800 calories in one hour with an energized cardio kickboxing workout you can do at home.

Burn 800 Calories an Hour with Cardio KickboxingCardio kickboxing first surfaced in 1992 as a circuit training workout developed by Frank Thiboutot to help promote the sport of kickboxing. The beauty of cardio kickboxing is that you don’t need a partner to spar with, you can do it on your own and you don’t need any previous knowledge of kickboxing or martial arts in general.

Benefits of cardio kickboxing

  • Energizing
  • High Intensity
  • High Calorie Burn
  • Easy to Follow
  • Whole Body Workout
  • Increased Balance
  • Increased Strength
  • Improved Muscle Tone
  • Improved Flexibility
  • Improved Kickboxing Skills

With so many cardio kickboxing workout videos available and many other interactive sports gear like Wii, it’s something you can easily do in the comfort of your own home. In fact, you can turn it into a family event and get fit together.

With an estimated 800-calorie burn in just one-hour class, you can see the appeal of this workout. It’s fast moving and demands focus. The result is a refreshed mind and a well-toned body.

Some things to bear in mind before starting out with a cardio kickboxing workout, especially if you’re planning to do it unsupervised at home.

1. Before you start, practice some of the punching and kicking moves in front of the mirror to get the proper technique down. This will help you to avoid injury and gauge your fitness level before you start.

2. If you’re a beginner, avoid high kicks until you’ve developed more flexibility in your joints.

3. To avoid injury, do not overextend your limbs or lock your joints, especially with your punches and kicks.

4. Observe proper body alignment throughout your workout, especially when you feel yourself getting tired.

5. Wear proper shoes.

6. Avoid too many repetitions of the same movement, especially with high-impact movements. If you’re balancing on one leg, stick to an eight count before switching sides.

7. Do not add weights to your cardio kickboxing routine.

8. Find the right balance between intensity and safety. Work at your own pace, while pushing yourself to your limits.

With any kind of intense workout, you need to feed your muscles and nourish your body.