What is a Ladder Workout? A ladder workout gets easier as you progress through the workout, but it starts out really difficult. You can go down the ladder and stop, or you can go back up as well to get an even better workout! You start with high reps or a longer amount of time, then work your way down by making the reps/time smaller each time. Here is an…
What is a Superset? We all want to to burn fat, get really lean, have a six-pack, and achieve this the quickest and most effective way possible. Of course you need a clean diet and efficient cardio, but what do you do for lifting? Well, the quickest and most effective way to get those results is by doing supersets! Weight training exhilarates the growth of lean muscle tissue, which increases your metabolism. Supersets increase the amount…
Here Are 2 Cardio Interval Workouts! One is low intensity cardio intervals that you can do for about an hour, and one is high intensity cardio intervals that you can do for about 15-20 minutes. In these workouts you have to work in your specific heart rate zones. To get YOUR zones (because every one has different zones). Find your target heart rate first, and that will give you…
A Fast and Easy Workout You Can Do at Home in as Little as 16 Minutes! 8 min AMRAP (As Many Tounds As Possible) 12 Squat Press – Hold dumbbells at shoulders, then squat and press up. 12 Bent Row – Hold dumbbells, bend your hips until your back is parallel with the floor, then row up. 12 Burpees – Start with feet together, squat down with hands on the…
What is Metabolic Training? Metabolic training is more commonly referred to as metabolic conditioning (MetCon) and it is my favorite type of workout, because you can improve you strength and endurance at the same time. It is a method of training that uses exercises designed to burn more calories during your workout and maximize calories burned after your workout. You do high intensity circuit workouts that work your total body, use compound exercises, and have very…
What is Tempo? When you lift weights it is very important to have control over your exercises. For example, if you are doing a bench press and you push it up, you want to bring it down slowly so you are controlling the bar and the bar isn’t controlling you. Or if you are doing a row on a cable machine, you do not want to pull the cables and…
High rep weight training and longer cardio intervals will help you burn carbohydrates as well as fat! You will lose weight and gain muscle. At lower intensities you are burning mostly fat, but at higher intensities you are burning carbs and fat. Ladies, do not be scared to lift heavy. Women do not have enough testosterone in their bodies to look like men! The goal is to lift a heavier weight…
Description Tabata workouts are short workouts that can increase you aerobic and anaerobic capacity tremendously. You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete 8 sets of each exercise. You want to do at least 4 exercises. If you are running low on time you can just do 2 of the exercises, but it is best to do as much as…
The Best Leg Workout Exercises These exercises work all of the muscles in your legs (there are a lot). One Leg Squat – 10 on each leg (Sit on a bench, stick one leg out straight and then stand up on the other leg by itself) Glute Bridge – 10 (Lay on a mat, bend your knees, lift your hips off the ground, then bring them back down. You can…
Here is a pyramid workout program you can do either in your home or at the gym. It is a total body workout, but you can also do only upper body or only lower body by replacing some exercises with more arms or more leg exercises. You can do abs everyday. A pyramid workout is doing 3 -4 sets of exercises. Doing 10 reps the first set, 8 reps the…
Below is a compound exercise workout. This means you work the same muscles for 3 sets, then move on tho the next. This pushes the muscle almost to fatigue so it can improve strength. Warm Up Warming up is VERY important! So gradually build your heart rate up by using a Treadmill, Elliptical, or Bike. Start slow then gradually get faster, and it should take at least 8-10 minutes. Stop and stretch,…
Looking for a Thanksgiving workout at home? Look no further! Here is an awesome workout you can do with your family at home after your thanksgiving feast! Warm Up 3 rounds of the’s exercises… Jump back and forth for 30 seconds. Jump side to side for 30 seconds. Lunge twist for 30 seconds, then do push ups for 30 seconds. Workout Do 3 sets of these exercises! Single Leg Dead…
Here is a cardio workout at home that is great for people looking for intensity. It’s better than just running, which can get boring! Run, Cycle, Row, or use the Elliptical for 5 minutes! Do 20 Kettle Bell Swings (all in the hips, just swing the KB between your legs keeping your back straight, try no to use your arms) Do 10 Burpees (crouch down then jump back into a…
Below is a circuit training workout you can do at home! Do 3-4 sets of these exercises One Leg Squats – Do 10 on each leg (sit down on a chair, box, or bench, and hold one leg up, then stand up on the other leg). Hold a dumbbell to add intensity. Pull-Ups – Do 10, use a pull up bar (if you cannot lift your whole weight then put…