Posts Tagged ‘workout routine’

The Top 5 Best Hamstring Exercises

Thursday, July 11th, 2013

Arnold Deadlifts

Serious fitness enthusiasts and athletes want to be able to lift thousands of pounds off the ground with minimal effort. It makes us feel good to be able to pick up anything we want. Especially when most guys in the world struggle to pick up even 100 lbs off the floor.

The number one way to make all these things happen? Train your hamstrings, lower back, and glutes (your bum) with complex free weight exercises.

Men and women alike should use these training tips. No amount of deadlifts are going to make a woman huge and bulky unless they TRY REALLY HARD to get huge and bulky on purpose. At the same time, no amount of body weight squats or lunges are going to get you big, strong, or conditioned. Train heavy and train hard, no matter who you are.

As I mentioned in my top 5 quad exercises post, your legs are the largest group of muscles in your body. By training your legs hard, you will be setting yourself up to gain the most progress compared to every other muscle group.

Strong hamstrings will allow you to:

  • Pick up anything heavy off the floor or ground.
  • Burn as many calories during training as you would when training quads.
  • Form the foundation of your body’s posterior strength chain.
  • Strengthen your lower back to protect from injury.

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P90X Male Weight Loss Testimonials

Wednesday, March 16th, 2011

Order P90XWith so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.

Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!

Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!

Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.

P90X Has Transformed These Five Men

Dale Bramall, Altaf Rahamatulla, Kellend Brookover, Nick Baker, and Derek Wheatley all have written testimonials about their motivation for and their journey using P90X workout DVD and their full weight loss program, which is a 90 day program with an exercise DVD, training in how to portion foods, which foods to choose, and a coaching system that has worked very well for all five of these men.

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Staying Motivated to Lose Weight with P90X

Saturday, March 12th, 2011

Order P90XWith so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.

Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!

Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!

Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.

How to Lose Weight with P90X

PX90 suggests that a ninety-day weight loss regime jumped into with both feet will start you on your weight loss journey. The program implies that shocking yourself with the first 30 days of their system will get your metabolism going, and because of the results you see, you will be gung-ho for the rest of their ninety-day program.

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What is the P90X Home Workout System?

Tuesday, March 8th, 2011

Order P90XWith so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.

Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!

Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!

Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.

What is P90X?

You may already of heard of P90X (other names: Power 90X, X90 Workout, and PX90) either by way of TV and radio commercials or word of mouth. And you may be intrigued by the numerous reports of success enjoyed by people who have shed unwanted pounds, and by the images of people who have used the P90X program to work their way to a toned and attractive physique.

The collection of articles I will be presenting delves into the potential of the P90X program and whatit has to offer you as an individual. I consider it my job to provide sufficient information in this series to answer any and all questions you might have about P90X.
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Breaking the Boredom of the Workout Routine

Friday, November 12th, 2010

David Kelly is an amateur sports person and enjoys writing articles on the topics of mens health and fitness. “Keeping physically active is not only important for sportsmen like me, but for all men. The areas are endless where fitness can result in a better quality of life. At my blog, I try to cover mens sexual issues and how fitness and exercise can help men in all aspects of their lives.”

Spice Up Your Training Plan

Everyone knows that they should be exercising, yet most people dread the very idea. The sweating and strain aside, working out is just boring. Think about the people you see running or at the gym, they look bored of their skulls. If you are going to keep at any exercise routine, you will need to find some way to combat the mind-numbing madness that comes with it.
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40 Minute Abdominal Workout

Tuesday, March 16th, 2010

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This is a 40 minute abdominal circuit. I also refer to this type of workout as a HIRT routine.

Warm-Up

5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics

Circuit 1

Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.

Gauge your progress by counting the number of circuits you can complete in 5 minutes.

  1. Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
  2. Sit-ups with medicine ball on chest – 20 sit ups
  3. Flutter kicks – 40 total kicks

Circuit 2

Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.

Gauge your progress by counting the number of circuits you can complete in 5 minutes.

  1. Crunches with punches: throw a punch past your opposite knee with each crunch – 30 crunches
  2. The Captain’s Chair (vertical leg raise) – 10 leg raises
  3. Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)

Cool Down

5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics

Stretch for at least 5 minutes.

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Workout Routine Updates

Sunday, March 7th, 2010

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For those of you who do not check the old routines regularly, please see the updated Men’s Full Body Training for Fat Loss and Women’s Full Body Training for Fat Loss, as I have added example HIIT routines to days 2, 4, and 6.

Thanks,

Steve

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Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT

Wednesday, January 27th, 2010

Build Muscle, Burn Fat, Get Ripped

Originally posted: 1/27/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.

Fat Loss for Men
Fat Loss for Men

Many of you are asking for a full body workout routine to burn fat, so here you go.

I have even customized the program for both men and women.

You can skip the details and go straight to the routines if you wish:

The Program

We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.

This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.

Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.

(more…)

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Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT

Tuesday, January 26th, 2010

Build Muscle, Burn Fat, Get Ripped

Originally posted: 1/26/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.

Fat Loss for Women
Fat Loss for Women

Many of you are asking for a full body workout routine to burn fat, so here you go.

I have even customized the program for both men and women.

You can skip the details and go straight to the routines if you wish:

The Program

We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.

This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.

Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.

(more…)

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MMA Backyard Conditioning Workouts

Thursday, August 13th, 2009

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Odd object lifting is great!

Here are some great ideas for putting together some serious conditioning workouts in your backyard:

  • Tire / Sled Drags – You can run backward and forwards; you can use your legs, arms, back, or chest to pull.
  • Tire Flips – Use large heavy tires.
  • Tire Throws – Use smaller tires. You can throw the tires forward or toss them over your head like a strongman keg toss.
  • Sledgehammer – Pick a heavy one and hit the tire with it.
  • Tire Jumps – Jump over the tire, jump into the tire, jump through the tire… be creative and just jump.
  • Various Shoulder Exercises – Press and rotate various objects above, behind, and in front of your head.

That is a very limited list of the things you can do in your backyard, but gives you some great ideas to start with. Variations of these ideas can be seen in the two demonstrational videos below.

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