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Showing posts with label Workout Routine. Show all posts
Showing posts with label Workout Routine. Show all posts

Women...want that slim, fit and feminine physique?

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Visual Impact for Women – only took about a year to launch after releasing the men's course. It is going to help a huge portion of women who want to be fit and healthy, while still looking "slim and feminine". The number one complaint women give about working out is the fear of getting muscular and bulky. Nobody has addressed this head on…Until Today!

[It is possible to get in phenomenal shape without getting the typical "gym body"...but you have to take a training approach that is quite different than what is being taught by the mainstream fitness magazines and books.]



Many Women Avoid Training Since They Don't Want to Bulk Up
[ Click Here to Continue Reading ]

By Unknown with

A Rockin Kettlebell Routine

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Kettlebell training is getting a lot of attention recently and for good reason. Kettlebells are a great method of using ballistic motions to mimic real world movements.   A kettlebell routine has even been adopted by many mainstream celebrity names such as; Sylvester Stallone, Jennifer Lopez, Matthew McConaughey and Lance Armstrong. You can find kettlebells in just about all of the major retail stores, so they are widely available to most of us. The cost is on par with your standard hex-style dumbells within the same weight ranges.

Added Benefits
  • It's a fast and efficient workout, combining cardiovascular and strength and flexibility conditioning.
  • It's fun. It offers challenge and variety because the moves can be changed endlessly, and if it gets too easy you can always add more weight.
  • It's functional. A kettlebell workout is based on functional movements.
  • It's mobile. Take a single kettlebell to the park or on vacation and you can still do your workout.
  • It's safe. Using kettlebells is low impact.
  • It works the core. It gets results because it is a core workout, and it builds up muscles that burn fat. The basic kettlebell swing burns in the thighs and midsection.
In this post, we'll review my favorite kettlebell routine and how you might incorporate it into your existing fitness routine.


The swing
Holding the kettlebell in one hand between the legs in a squat, thrust with the legs and hips, straightening up to send the bell upwards. Control the bell's descent between the legs back into a squat.

Double-handed swing overhead
With the kettlebell between the legs in a squat, thrust with the legs and hips to send the bell in a full arc upwards overhead. Control the bell's fall back down between the legs in a squat. Keep the lift fluid, as with all the moves.

The snatch
From the single-handed swing, continue the lift so the arm extends fully overhead and slightly back, controlling the bell's descent down into the squat again.
I hope you can work this kettlebell routine into your fitness plan. I certainly find it to be a fun way of incorporating strength conditioning into my regime and I hope you do as well.

By Unknown with

The best workout with dumbbells

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For those of us who may not want to go to a gym or don't have the time, I have compiled a set of excercises to give you the best workout with dumbbells right within your own home.






Perform this workout while maintaining good nutrition and you will see results in 4-6 weeks.

Monday
  • Incline Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • Incline Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • (Military) Press - 10-12 reps 
  • Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps 
  • Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps 
  • Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps 
  • Shrugs - one set to failure 
  • Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps 
  • Standing Triceps Press- 8-10 reps 
  • Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure  
  • Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
Tuesday
  • Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps 
  • Lunges - 1 set at body weight then 3-4 sets 
  • Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 sets 6-8 reps 
  • Calve Raises - 10 in-foreward-out, repeat with DB
Wednesday
  • Alternate Curls - 2 warm up 10-12 reps, 3 sets 6-8 reps 
  • Alternate Hammer Curls 
  • Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 sets 6-8 reps, 1 set max 
  • Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps 
  • One-Arm Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8 
  • Bent Over Row - warm-up set of 10-12 reps then a drop-set 
Thursday
  • Enjoy your rest day.
Friday
  • Very similar to Monday, except a variation on bench position
  • Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • (Military) Press - 10-12 reps 
  • Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps 
  • Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps 
  • Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps 
  • Shrugs - one set to failure 
  • Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps 
  • Seated Triceps Press- 8-10 reps 
  • Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure  
  • Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
If you follow the routine above, rest assured, this will be the best workout with dumbbells that you have ever gone through.

Let me know what you think.

By Unknown with