Tag Archives: workouts

Chest Workout and Back Workout with Weights – Dumbbell Exercises – Strength Training



For Workout details, calorie burn and individual moves:
Try this chest and back workout for quick results. Get more results in less time! Tear back & chest muscles down to build them back up – larger and stronger. Allison is a professional body builder that will guide you through this intense routine with ease and encouragement, almost making you forget how challenging the moves really are! Prepare for a wonderfully sore body and a beautifully sculpted figure. This segment focuses on your chest & back.
155-215 calories.

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Pick a set of 10-15 lb weights. Going heavy is important in this workout.

Welcome to day 3 (and 10) of our Drop 10 program! Whether you’re interested in doing this as a stand alone workout or you’re ready to take the 4 week challenge, you’ll be strengthening your upper body with this efficient super set routine.
Combine 2 exercises that target opposing muscle groups. In this case, we are working the chest and back.

*DROP 10 POUNDS IN 4 WEEKS*

Watch our intro for a detailed run down of the program:

Day 1 – Butt & Thighs Workout:

Day 2 – Morning: Hot Latin Cardio Routine:
Evening: Yoga Flow:

Day 3 – Chest & Back Workout:

Day 4 – Morning: Fat Burning Dance Workout:
Evening: Expansive Yoga:

Day 5 – Abs & Shoulders Workout:

Day 6 – Brutal Arm Workout:

Day 7 – Yoga Flow for Fat Loss:

Day 8 – Butt & Thighs Workout:

Day 9 – Morning: Fat Burning Cardio:
Evening: Lower Body Release with Foam Roller:

Day 10 – Chest & Back Workout:

Day 11 – Calorie Blasting Cardio:

Day 12 – Abs & Shoulders Workout:

Day 13 -Brutal Arm Workout:

Day 14 – Morning: Ultimate Fat Burning Cardio:
Evening: Recovery Yoga:

Day 15 – Advanced Butt & Thigh Workout:

Day 16 – Morning: Fat Burning Dance Workout:
Evening: Hip Opening Yoga Sequence:

Day 17 – Advanced Chest & Back Workout:

Day 18 – Morning: Ultimate Fat Burning Cardio:
Evening: Upper Body Foam Roller:

Day 19 – Advanced Shoulders & Abs Workout:

Day 20 – Cardio Kickboxing:
Evening: Recovery Yoga:

Day 21 – Advanced Arm Workout:

Day 22 – Advanced Butt & Thigh Workout:

Day 23 – Morning: Fat Burning Dance Workout:
Evening: Hip Opening Yoga Sequence:

Day 24 – Advanced Chest & Back Workout:

Day 25 – Morning: Ultimate Fat Burning Cardio:
Evening: Upper Body Foam Roller:

Day 26 – Advanced Shoulders & Abs Workout:

Day 27 – Cardio Kickboxing:
Evening: Recovery Yoga:

Day 28 – Morning: Advanced Arm Workout:
Evening: Upper Body Foam Roller:

*MEAL PLAN*

*CHALLENGE TIPS*

Eat a clean and balanced diet that consists of real, whole foods like fruits & veggies, nuts & seeds, legumes & whole grains, and lean meats. Stay away from highly processed foods, foods that are high in fat & sugar, fried foods, and soda/sugary drinks. Stay hydrated and get plenty of rest.

Like our Youtube channel? Try our website for a more thorough experience. Customize your fitness journey with over 5000 videos, workout templates, GIFs, and challenging programs. See what you’ve been missing on Youtube by browsing our library!

© GymRa 2016. All Rights Reserved.

*Connect & chat with us*

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Functional TRX Workout Routine


Naudi Aguilar takes you through a functional workout with the TRX suspension trainer

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New educational blogs updated weekly-

© 2012 by Functional Patterns. All rights reserved

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Abs Workout – Abs Exercises – Get a Flat Stomach



For Workout details, calorie burn and individual moves:
Do this ab workout as a part of a comprehensive plan to lose your belly fat. Spot reduction of fat is a big lie. Exercising your stomach will not make it smaller. In fact it might make it look even bigger! What does work is any fitness plan that incorporates fat-burning cardio five times a week and a resistance training program that works all major muscle groups at least twice per week. This way, you will lose fat all over and break the mold around your waste. 50-110 calories.

Get our FREE app:
First app of its kind to feature GIFs with sound. View your entire workout instantly. 365 workouts in video & GIF form for all fitness levels. Plus video streaming.

© GymRa 2017. All Rights Reserved.

Try one of our programs to get fit fast:

Drop 10 pounds in 4 weeks!
Start the program here:

The New You – Drop 6-8 lb!
Get started with day 1:

21 Day Transformation
Get started with day 1:

Lose Fat & Tone Up with Yoga
Get started with day 1:

True Beginner
Start Day 1 here:

*Connect & chat with us*

When it comes to weight loss and fitness, one of the most common desires among both women and men is to have a chiseled and defined mid-section. We all want flat bellys and toned abs, but what’s the best way to lose your love handles and get rid of your muffin top? Most people know that crunches and sit-ups do the trick, but what else?

The number one thing we want to stress is that doing ab focused exercises alone is not going to get you the results you want. While targeting your abs is certainly important if you want a six pack, there’s more to it than that.

There’s a reason people say “abs are created in the kitchen.” Diet will make or break your goals. I’m sure you’ve noticed this before! Have you ever worked out for weeks and wondered why you’re not losing weight or toning up in the right places? The answer is almost certainly that your diet is not clean.

If you want to see more definition in your abs, you have to cut down your body fat percentage.This means you have to burn more calories than you consume, and also choose the right foods to get the nutrients you need and fuel your body. This process will vary from person to person, but a general rule is to avoid processed foods, foods that are high in fat or sugar, and anything fried.

Stay away from empty calories. That means ditching things like soda and other sugary drinks immediately. You will notice a big difference! Stick to whole foods like fruits and veggies and lean meats, as well as legumes, grains, nuts, and seeds. Also, remember to stay hydrated & get plenty of rest!

Try combining ab workouts with smart cardio like HIIT and Tabata while also maintaining a healthy diet, and you will be amazed by the results! Whether you’re doing ab workouts for women or a man looking for washboard abs, these tips will get you on the way to a toned & slim waist.

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How To Clean and Press | Shoulder Exercise Guide



Learn how to do the clean and press exercise with this tutorial.

For more exercises:
Add this clean and press exercise to your shoulder workout!

Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.

Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.

As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.

At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.

As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
Stand to full height, holding the bar in the clean position.
Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

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HOW TO GET IN SHAPE 2018: Workouts, Fitness Routine, Motivation | Karissa Nichole



Want to get in shape? Get fit? Need a fitness routine? Want workouts? Wanna know how to lose weight but tone up and gain muscle?
How to gain self love and confidence and true happiness? Wanna GLOW UP? Lose fat? Be better?

Here’s a motivational AF video

FULL WORKOUT—
Day 1 Monday

Warm Up:
1/4 mile jog
light stretch
10 burpees
50 Jumping Jacks
——————————-

Step ups 4×10
Superset
Squats 4×15

Lunges 4x10e
Superset
Squat Jump 4×8

pelvis thrust 3×12

CORE:

Bench Sit-ups 12
Bicycle 20
Leg Scissor 8
Tucks 5
crunches 25
2 Rounds

Conditioning 12 minutes max incline

Day 2 Tuesday

Warm Up:
1/4 mile jog
light stretch
2 wall climbs
15×2 mountain climbers
——————————-

Pushups 3×5
Superset
Medicine Ball slams 3×8

Burpees 3×10
Superset
Medicine ball chest pass 3×8

Single Arm Medicine ball press 3×10
superset
Lat Pulldown 3×12

CORE:
Knee Raises 15
Plank x Push-up 20
Crunches 30
Leg Raises 10
Dog Planks 10e
Tripod to plank 10
2rounds

Conditioning 1 mile

Day 3 Thursday
Warm up:
light stretch

Conditioning
45 Second Sprints 6×1 minute break
CIRCUIT
5 Med ball slams
20 crunches
10 Squat jumps
10 mountain climbers
10 lunges
2 rounds

Post:

Deep stretch / Band stretch

Day 4 Friday

Warmup:
Push-up to a T 3Ex3
Goblet Squat 5×3
1 wall climb

DB Bench 3×10
Superset
Lat Pulldown 3×10

BB Squat 4×10
Superset
Lunges 4×25 or 4x5e Bulgarian Lunges

Shoulder raises 2×10

CORE:

25 Crunches
15 Leg raises
25 mountain climbers
10 Bench sit-ups
30 Bicycle
30 second plank
2 rounds

Conditioning: 20 minute max incline

CIRCUIT:
Burpees 10
Pushups 3
Squat Jump 5
30 Second Sprint
4 rounds

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