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Personal Trainer Advice

Bring on Summer: Week 2 Workouts

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Welcome to week two of our three-week Bring on Summer program workouts. If you’d like to view the full complimentary program, which also includes additional workouts, meal plans and recipes, and other healthy-habit tips, you can do so here. (Find the week one workout plan here.)

The Workout

This workout is comprised of three circuits. Complete all exercises in a given circuit consecutively, one set each, and then take your rest before moving onto the next circuit. Continue until you’ve finished all sets. Repeat the full workout a total of three times throughout the week.

Circuit A

Sets: Three

Reverse Lunge

Reps: 15 (each side)

  • Stand with your feet about shoulder-width apart.
  • Take a large step backward with one foot, gently touching your knee to the ground. Your other knee should bend to a 90-degree angle, with your trunk leaning slightly forward.
  • Return to standing by pressing the heel of your standing foot into the ground and bringing your leg forward. Repeat on the opposite side.

Lateral Raise

Reps: 15

  • Stand with your feet about shoulder-width apart.
  • Hold the dumbbells so the palms of your hands are facing the sides of your body.
  • Keeping your elbows slightly bent and even with your hands, raise the dumbbells out to your sides to shoulder level. Keep your elbows and hands at the same height the entire time.
  • Lower back to the starting position.

Hip Opener With Rotation

Reps: 15 (each side)

  • Start in the up position of a pushup.
  • Bring your right leg forward to the outside of your right hand.
  • Keep your left hand on the floor, even with your right foot. Make sure your left knee doesn’t touch the floor.
  • Keeping your right arm straight, rotate your trunk, reaching toward the sky.
  • Try to pull the toes on your left foot up toward your shin.
  • Lower your arm to the starting position and repeat on the opposite side.

Circuit B

Sets: Three

Squat

Reps: 15

  • Stand with your feet about shoulder-width apart. Brace your abdominals.
  • Lower your body as if you’re going to sit in a chair. Keep your knees in line with your second and third toes, and keep your trunk from leaning too far forward.
  • Once your thighs are parallel to the ground, push into the ground to move back to the starting position.

Overhead Triceps Extension

Reps: 15

  • Stand with your feet about shoulder-width apart.
  • Holding a dumbbell using both hands, tighten your glutes and abs.
  • Lift the dumbbell above your head until your arms are fully extended. Your palms should face the sky and your elbows should be pointing forward. This is the starting position.
  • Bending at the elbows, slowly lower the dumbbell behind your head.
  • Slowly return to the starting position.

Reverse Crunch

Reps: 30 seconds

  • Lie on the ground on your back, with your arms at your sides and your legs straight.
  • Bracing your abs and glutes, bend your knees slightly as you lift your feet until they are above your hips, then straighten your legs while bringing your feet up to the sky, lifting your hips and back off the ground.
  • Return to the starting position in a controlled manner, tapping your feet to the ground.

Circuit C

Sets: Three

Dumbbell Chest Press

Reps: 15

  • Lay with your back on a bench. Holding two dumbbells, start with your elbows bent at 90 degrees and positioned slightly below your shoulders, squeezing your shoulder blades together and into the bench.
  • Ensure your wrists and elbows stay in line with each other throughout the entire exercise.
  • Slowly drive the dumbbells up until your arms are straightened.
  • Squeeze your chest at the top, while keeping your shoulder blades on the bench.
  • Slowly bend your elbows, lowering the weights out to the side just below your shoulders, until your elbows form 90-degree angles.

Dumbbell Row

Reps: 15

  • Hold dumbbells in both of your hands in a neutral grip at the sides of your body.
  • Keeping your arms and back straight, bend forward at your hips roughly 50 to 60 degrees.
  • Focusing on pulling your elbows up, bring the dumbbells toward the lower part of your chest, squeezing your back at the top.
  • Slowly lower the dumbbell to the starting position.

Inchworm With Up Dog

Reps: 15

  • Stand with your feet about hip-distance apart.
  • Look down at the ground and start reaching your hands toward the floor in front of your feet, allowing your back to bend forward. Let your knees to bend slightly as needed to help your hands to reach the ground.
  • Place your hands on the floor in front of your feet and walk your hands forward, one at a time, until you reach a pushup position.
  • Lower your legs to the ground as you use your arms to push your upper body into a slight backward bend to the upward-facing dog position.
  • Return to a pushup position and slowly crawl your hands backward to return to the starting position.

The post Bring on Summer: Week 2 Workouts appeared first on Experience Life.

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Personal Trainer Advice

6 Best Chest Exercises of All Time

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Many people have made the resolution to stay healthy and work out more this year. However, it can be quite hard to keep up a good workout routine that focuses on all the right muscles and keeps you motivated.

Why Is Working the Chest Muscles Important?

Many people have heard the saying “never skip leg day” but it can be easy to forget about the chest. Chest muscles are what give your body that build you are working toward and it also increases your upper body strength so you can push yourself to be and look your best.

Which Muscles Need to Be Worked the Most?

Here is a list of muscles that are often neglected but are essential enough to be regularly included in chest workout routines, according to gym trainers and bodybuilders.

• Pectoralis Major

• Pectoralis Minor

• Serratus Anterior

• Subscapularis

• Deltoid

• Latissimus Dorsi

• Teres Minor

• Trapezius

• Sternocleidomastoid

• Coracobrachialis

• Supraspinatus Tendon

• Rectus Sheath

 

Top 6 Chest Exercises

Here are the top six exercises that can help build your chest muscles.

1. Push-ups

Starting your workout with push-ups is a great way to loosen up your muscles. There is no need for a machine for this exercise. The technique for doing this exercise is as follows:

The proper way of doing push-ups is through making sure to keep your abdominal muscles tight, your back flat and your neck completely parallel to your spine.

Keep your elbows to your sides.

Your hands should also be under your shoulder position when you are lowering yourself slowly.

Keep your muscles stressed and hold your position for a few seconds when you press up.

Repeat the entire movement all over again.

 

2. Dips

Dips are great for building up upper body strength and all you need are some dip bars and stamina. The technique for doing this exercise is as follows:

Grab the dip bars firmly in each hand.

Lift your body using your forearms only.

Make sure your elbows are straight, your head is in line with your abdomen, and your wrists are in line with your forearms.

Contract your abs while establishing a stable position with your legs bent.

Exhale deeply when bending your elbows to lower your body.

Lower yourself so that your elbows are at a 90° angle.

Keep your wrists straight and your upper arms parallel to the floor.

Hold yourself in that position for a few seconds.

Return to the starting position and repeat the process all over again.

 

3. Cable Crossover

The cable crossover is one of the more advanced workouts that you can do easily once you know the technique. The machine you need for this workout is a cable crossover pulley. The technique for doing this exercise is as follows:

Keep your feet planted firmly on the ground at hip-wide length as if you are walking.

Grab the cable handles with your arms straight out.

Make sure that your hands are below your shoulders and your elbows are bent at an acute angle.

Pull the cable handles in the machine down and inward.

You should reach a position where your palms are facing each other in front of your chest.

Make your movements slow and measured so your chest muscles are stressed.

Bring your arms back to the starting position slowly.

Repeat the entire movement all over again.

 

4. Bench Press

Bench pressing is a very common but efficient way to stimulate your core pectoral and arm muscles. All you need is a bench for pressing and a barbell with plates. The technique for doing this exercise is as follows:

Get someone to spot you.

Lie down on your back on the bench with your feet firmly planted in the ground.

Hold the barbell with palms forward and thumbs wrapped around the bar.

Move into a starting position where the barbell is directly above your shoulders with your arms fully extended making a 90° angle perpendicular to your chest.

Keep your elbows and wrists straight.

Stick your chest out so all your muscles are under stress and inhale.

Lower the barbell with slow movement until it touches your chest.

When the bar lowers, make sure your elbows are spreading out slightly.

Press the barbell up while exhaling.

Make sure to keep your wrists straight and your back is flat on the bench.

Repeat the entire movement all over again.

5. Chest Press

The chest press is very similar to bench pressing with the exception of using two dumbbells instead of a barbell. The technique for doing this exercise is as follows:

Lie down on your back on the bench, with your feet firmly planted in the ground and your knees bent.

Grab the dumbbell handles.

Exhale deeply when you push the dumbbells up until your arms are straight out above your shoulders.

Inhale deeply when you pull the dumbbells toward you without completely lowering the weights or allowing them to touch down; keep tension on the muscles.

Repeat the entire movement all over again.

 

6. Pec Deck

A pec deck is a perfect ending for your workout since it has a seat to relax your back so as to not put too much strain while you can train your chest and arm muscles. The machine you need for this exercise is called a pec deck machine, and the technique is as follows:

Do not do this exercise if you have a shoulder injury.

Select the weight on the machine and make sure to resist selecting extra weight or you may get seriously injured.

Sit down on the seat with your feet firmly kept flat on the floor at shoulder-length width.

Grab the handles of the pec deck machine with each hand with your arms at a 90° angle.

Pull your arms toward the center of your body.

Hold your position for a few seconds.

Reverse the entire movement to the starting position.

Repeat the process all over again.

 

How to Maximize Your Gains

The best way to maximize your gains along with getting a proper workout routine that stimulates all the right muscles is to make sure you have all the necessary nutrients for muscle growth. Certain people take to eating protein-rich and high-fiber food on a daily basis. However, there are many people that find it difficult to incorporate too much protein into their diets. To compensate for having a less protein and nutrient-rich diet, we recommend taking dietary supplements. Not only will they help your muscle buildup but they will also improve your immune system efficiency and increase your overall workout productivity.

The post 6 Best Chest Exercises of All Time appeared first on FitnessRX for Men.

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Personal Trainer Advice

Buff Bombshell Show, Episode 16

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In this week’s episode, the ladies talk to Coach Adam Bonilla, from Team Elite Physique (TEP)! Coach Adam is an esteemed fitness coach in the USA who coaches athletes such as three-time Ms. Bikini Olympia, Ashley Kaltwasser, the UK’s very own IFBB Bikini Pro Phoebe Hagan, IFBB Bikini Pro Frida Paulsen, and IFBB Figure Pro Samantha Jerring, just to name a few.

The post Buff Bombshell Show, Episode 16 first appeared on FitnessRX for Women.

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Personal Trainer Advice

How to Maximize Your Metabolism

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The post How to Maximize Your Metabolism appeared first on Experience Life.

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