Ladies 1st! Back edition

Ladies 1st! Back edition

If You enjoyed my Leg edition get out your pen and paper and take a look at what I have instore for you this time. I think all women want to look good in a top or a evening gown when your out for a night on the town. I don't even have to tell you how important it is to have a toned and sexy back. Read on and find out how to bring Sexy Back....YEAH!!


DUMBBELL REAR-DELTOID RAISE

Target Muscles: posterior deltoid
Synergist Muscles: teres minor, infraspinatus, lateral deltoid

Set Up: Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length.

Action: Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together. Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement.

Do 2 to 3 sets, 10 to 12 reps.

BARBELL SHURG

Target Muscles: upper trapezius
Synergist Muscles: middle traps, levator scapulae

Set Up: Stand with your feet shoulder-width apart. Hold a barbell or EZ bar with an overhand, shoulder-width grip.

Action: Slowly shrug your shoulders straight up by contracting your upper trapezius muscle. Slowly return the bar to the start position.

Do 2 to 3 sets, 10 reps.
Look fab from the back!


STIFF-LEG DEADLIFT

Target Muscles: hamstrings
Synergist Muscles: gluteus maximus, erector spinae, adductor magnus

Set Up: Stand with your feet shoulder-width apart and hold a barbell or EZ bar at arm’s length. Stand with a slight bend in your knees.

Action: Begin the movement by pushing your hips back and slide the barbell along the front of your thighs as you lower it to shin level. Keep your back flat, and don’t let it round at any point. You should feel a stretch in your hamstrings as you descend. Keep your shoulder blades back and chest out. Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round. Keep your abs contracted. Contract your glutes and push your hips forward to return to the start position.

Do 2 to 3 sets, 10 to 12 reps.

With the summer months approching I know you ladies are going to want to have your arms and back out for the world to see so why not add these three moves to your workout to have the best back possible.

Ladies 1st!!! The Leg edition

Ladies 1st

Now ladies even though you may see things on my site that are hardcore training methods like something out of a Rocky movie don't think for one moment that I forgot about my female readers. In this write up we are going to talk about 4 or 5 movements you can do right in the comfort of your own home or anywhere else for that matter cause you know I love to stress how fun it is to workout in the park or at your local high school track.

Traveling sideways Sumo squat:

To start: Stand with your feet together and your hands on your hips.

Movement: Take a large step out to the side so your feet or farther the shoulder-width apart and point your toes out slightly. Squat down to the point where your quads are parallel to thte floor. If your flexible enough in your hips, knees and ankle complex you can squat lower and remember to squeeze your butt tightly. Still squeezing hard, raise your body back to the stand position. By moving sideways as you squat you add a extra challenge to your squat. Do 15-20 one way and then take 45 sec. rest and do 15- 20 in the other direction. I would suggest 3 to 4 sets

You can also hold a dumbbell in your hand hold the top of the dumbbell and squat until the bottom of the bell reaches the floor. another way to make it a little tougher

Lunges:

To start: Stand with your feet shoulder-width apart and hands on your hips.

Movement: Take a long step forward and bend both knees until your front thigh is parallel to the ground and your back knee approaches but never touches the ground. Drive through the heel to push yourself back to the starting position and repeat with the other leg. Now you can walk forward with the lunge and travel across the room. You can also make it tougher by adding some light dumbbells or a medicine ball.

I would say to do 2-3 sets of 20(10 per leg)

Don't forget you can do reverse lunges, side lunges, or even a lunge with a added twist to spice things up once the forward lunge loses it's flavor with you.

Kneeling Kickback:

To start: Find a place on the floor where you can get kneel on all fours. You may want to use a mat to make it more comfortable on your knees.

Movement: Draw one leg underneath you to your chest and then bring it out and upward behind you. Contract your glutes the entire time, otherwise, you won't get the full value of the move. On the kickback press your heel toward the ceiling and squeeze your butt HARD!! Try these 15-20 per side. 3 sets

This movement should be on the top 5 exercise list of any female wanting to get a better backside:) To add to the movement place some ankle weights to your leg

Step-up:

To start: Stand facing a bench or step with your feet shoulder-width apart and your hands on your hips. Step onto it so that your foot is centered.

Movement: Drive through the ball of your foot to push your body up. Bring your other foot up and touch the bench or before gently returning to the starting position. Once you get into a groove step up with a firm, decisive movement. Do these 3 sets x 15 per leg

"If your butt is hard and fat-free you be darned sure the rest of you is in shape as well" -Robert kennedy, publisher of muscle and fitness

Just food for you thought, you do the dishes

No Time, No Excuse!!

No Time, No Excuse

I think the number 1 excuse you will hear from a person that doesn't work out is "I don't have the time." I don't have time before work, I don't have time after work, I don't have time because of my kids, I don't have time because of class, The time it takes to get to the gym is to much. BLAH! BLAH! BLAH! STOP IT ALREADY!!!

After this post time will no longer be a issue or a excuse as to why you haven't gotten yourself into gear and into better shape. I'm here to tell you all about the magic and beauty of the 10 -15 MIN. WORKOUT!!!! Yes in 10 to 15 mins. you can get a total body workout and if your focus and serious enough you can burn more calories in 10 mins. then that person that drags around the gym aimlessly for a hour and half. You see when your short on time you don't have time to waste talking about what came on T.V. last night, you don't have time to find that perfect lil song on your ipod and most of all it forces you to have a plan of attack as far what your going to do for that day.....sounds like a better workout already to me compared to most:)

Now all you need is a few minutes on your lunch break or a few minutes between your favorite T.V. shows. Hey,maybe even a few minutes before you hit the shower in the morning select 5 to 6 exercises for different body parts(to make it a total body workout) and try to preset them so you don't have to waste time putting things together. You can just start and keep going nonstop until your time is up. I'm going to supply you with a few Lunch break workouts to try for yourself.

Now that time isn't a issue try and find ANOTHER excuse not to workout!

Keep in mind you can replace any movement here with something else. This is only to give you a feel of what a rapid and intense workout would look like

For the fellas:

10-15 burpees
25-50 body weight squats
25 push-ups (change your hands every set)
10 pull-ups (change your hand position every set)
25 Sit-ups

Try these exercises back to back and then rest for a minute between rounds. Complete 4-5 rounds and see how effective this can be.

For my Ladies:

15-20 Body weight squats
10-12 Lady push-ups( you can do regular if you feel that strong)
8 Reverse lunges per leg
12-15 machine pull downs(If your at home buy a workout band from wal-mart and place it around something sturdy and perform rows for your back)
15-20 sit-ups

Do these all back to back and take a rest between rounds. You have to remember your time is short so your going to want to take short rest periods. You want to work up to a point where you can perform all 4-5 rounds back to back with little to no rest at all. Try this and watch the pounds melt off 10 mins. at a time

Bonus round: Not for the fate at heart

Squat x 15
Leg raises x 10 (5 per leg)
dips x 10
pull-ups x 10
plyo lunges x 5 per leg
push-ups x 15-20
Jump rope x 50 rotations on the rope

No Rules Training

No Rules Training


Every once in a while you have to throw all the rules out the window and get to the meat and bones of training. You have to get past all the fancy machines, all the pretty fitness mags at the stores and go back to straight caveman like training.

If you ever see diesel guys in prison or hard working men on a construction site they aren't lifting thinking about sets and reps. They aren't thinking about pre-workout meals and rest periods! It's back to the balls to the walls training. Strong man lifts, basic Olympic lifts, calisthenics along with some kettelbell training gives you a strong base to be totally strong in all walks of life beyond the walls of the local gym.

For example, I went to the local High school the other day and decided to base my whole training day around the bleachers. I started at the bottom sit facing the bleachers and put my hands on the bleachers above me..like arms length. So it was kind of every other sit and i would do 10 push-ups per sit. Every other sit all the way up. I didn't count the sits so I couldn't tell you how many push ups it was but I CAN tell you is that by the end of the day it was hundreds of push-ups. Every set I would try to use different hand positions. After reaching the top I ran up and down the bleachers for the length of a whole song on the ipod(probably about 4 mins or so). Soon after a quick breather I use the rails on the steps for different Ab drils and leg raises. I went back to the top and repeated the push-ups coming down the bleachers this time. I got the bottom and then did Jump squats all the way back up, once again every other step. After everything was done I went around the outside of the bleachers and found a nice place to put my hands to end it off with some pull-ups!!!! That was a hell of a workout and it felt great when it was done. People walking the tracks were looking at me like What in the world is he doing and some even thought I was playing for some college team:):) that's the kind of response you want from the passer by. Then you know your doing something most aren't willing to do. Im not saying abandon the great info you can find in magazines and on websites but sometimes you just have to get it done. Put the books down, back away from the t.v., shut down your myspace and get after it!!!!!!!!!!

Health is wealth,
Seanathan Quinn

Taking Advantage Of The Warm Weather

I know must of us use the winter time as a excuse to stay bundled up inside and hide behind layers of clothes for months on end. You say it's to cold to take that morning run, you think twice about putting on those sweats to head for the gym. You tell yourself that your going to get it right by the summer.

NOW it's the spring!!! It's time to dig out the running shoes, dust off the ipod, pull out the tank tops and shorts you've tucked away and hit the pavement. Training outside is free in so many different ways.

You don't have to pay a gym membership, you don't have to wait for someone to get off of the machine you want, and most of all you feel FREE.

Your not confined to the walls of a building. You have the breeze going and your taking in fresh air. The resources around you become your gym. Hit the local park and you will be amazed how many things there you can use. Monkey bars become pull-up bars and you can find many different hand positions to pull from. The hand rails by the slides are perfect for body weight dips. The tables in the park give you endless option.

You can actually get on the table and doing hundreds of different push-ups and sit ups, you can stand in front of the table and get your hands under it to shoulder press it, squat it, lunges....you think of it and it's possible cause your mind and choices here are endless.

For the fellas go to the local tire place and find yourself a 18 wheeler tire or a tractor tire if you feel real cocky and start doing tire flips. Your going to melt off tons of fat and add on rock solid muscle in your back, legs and shoulders. As for my dear ladies, find yourself a trail to take a morning or evening jog.

If your on a higher level hit the local high school and run the stairs for the knock out legs your going to want when the summer roll around.........What are you waiting for, stop reading and get it done!!!!!!!!!!!!!!!!!