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Archive for the ‘Workouts’ Category

Here’s a quick abdominal workout.  No gym equipment needed.  Just a mat and you’re ready to get going.  It takes about 15 minutes to complete. Each exercise is 1 minute in length, complete the circuit 3 times.

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Interval training allows you to incinerate loads of  fat in shorter periods of time than traditional cardiovascular exercise.  Sometimes, with the distractions of the gym, or just plain lack of motivation, we forget to incorporate those short bursts of increased speed and effort while on those cardiovascular machines, thus, not providing us with the full fat and calorie burn we should be achieving while exercising.   I have been using a very simple method for the past couple of years that has worked for liked a charm for treadmill workouts, elliptical trainers, stationary bicycle, the stair climber, and even outdoor running!

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I put a little twist on my usual bicep workout the other day and…um…OUCH!

I definitely felt soreness in my biceps the next morning.

Here it is:

  • Standing barbell curl
  • Alternating dumbbell curl
  • Preacher Curls
  • Incline Curls
  • Hammer Curls

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Chest & Back Circuit + Bonus Leg Work

Circuit 1 (3x’s through, 30 sec rest between each round)

Circuit 2 (3x’s through, 30 sec rest between each round)

Circuit 3 (3x’s through, 30 sec rest between each round)

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Chest/Bicep Circuit

Complete all exercises in each circuit back to back without rest.  Go through each circuit two full times before taking a 1 minute break and moving onto the next circuit. This keeps your heart pumping and body moving.

Circuit 1 (Complete 3 times through, take 30 seconds rest between each round in the circuit)

Circuit 2 (3x’s through, 30 sec rest between each round)

Circuit 3 (3x’s through, 30 sec rest between each round)

Circuit 4 (Completed only ONE time through)

  • 1 minute Plank position hold
  • 50 push-ups (Sounds daunting, however, complete them with as many breaks or modifications as needed, just get to 50).

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