Workout: 300 (Stay At Home) - Explore Fitness - I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go! Warmup: 5 minute shadow boxing/skipping (or virtual skipping if you have no rope). Workout: Stay At Home Advanced: (300 reps) 50 Push-Ups/Press-Ups 50 Air Squats 50 Sit-Ups 50 Lunges 50 Chair Dips (dip using a chair/sofa) 50 Back Extensions Intermediate: (200 reps) 40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10) 40 Air Squats (2 sets of 20) 40 Chair Dips (4 sets of 10) 40 Sit-Ups (2 sets of 20) 40 Back Extensions (2 sets of 15, 1 set of 10) Beginner: (100 reps) 20 Push-Ups/Press-Ups (4 sets of 5) 20 Air Squats (2 sets of 10) 20 Chair Dips (4 sets of 5) 20 Sit-Ups (2 sets of 10) 20 Back Extensions (2 sets of 10) Notes: The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move. Let me know how you get on!
30 Books I'm Glad I Read Before 30 In various ways, these 30 books convey some of the philosophy of how Angel and I live our lives. I honestly credit a fraction of who I am today to each title. Thus, they have indirectly influenced much of what I write about on this site. A medley of both fiction and nonfiction, these great reads challenged my internal status quo, opening my mind to new ideas and opportunities, and together they gave me a basic framework for living, loving, learning and working successfully. If you haven’t read these books yet, I highly recommend doing so. Stumbling on Happiness by Daniel Gilbert – Gilbert, a Harvard professor of psychology has studied happiness for decades, and he shares scientific findings that just might change the way you look at the world. What are your favorite books? Photo by: Katie Harris
Ryan Reynolds Workout | Singapore Personal Trainer As I was watching Blade III Trinity, I noticed the actor Ryan Reynolds. His physique in the movie is well-ripped, for the upperbody that is. The movie and image search online however didn’t reveal his lowerbody like the legs. So I won’t know if he has a proportional body, but I’m pretty sure girls like his body type right. Not too beefy, just right about well-muscled in all the areas. As for guys, I’m sure you want such six packs, nice chest, defined traps and such right … well here’s Ryan Reynolds Workout for you to emulate. The transformation for him took five months, and at the end of it, he was at a 3% bodyfat. Keyword here is diet and goals, the same old shite I’ve been preaching all this while at this blog. The Workout Ryan Reynolds, “My trainer was a guy named Darren Chapman. Workouts were about 2-3 hours Generally starting off with around 500 – 1000 sit-ups. Lower abs are the hardest muscle to develop. The Diet Breakfast: 1/2 cup egg whites and 2 eggs. Lunch: Dinner: Typical Diet:
life tips Why didn’t I think of that? You’ll be uttering those words more than once at these ingenious little tips, tricks and ideas that solve everyday problems... some you never knew you had! Hull strawberries easily using a straw. Rubbing a walnut over scratches in your furniture will disguise dings and scrapes. Remove crayon masterpieces from your TV or computer screen with WD40. Stop cut apples browning in your child’s lunch box by securing with a rubber band.. Overhaul your linen cupboard – store bed linen sets inside one of their own pillowcases and there will be no more hunting through piles for a match.. Pump up the volume by placing your iPhone / iPod in a bowl – the concave shape amplifies the music.. Re-use a wet-wipes container to store plastic bags.. Add this item to your beach bag. Attach a Velcro strip to the wall to store soft toys.. Look up! Gotcha! Make an instant cupcake carrier by cutting crosses into a box lid.. Forever losing your bathroom essentials?
The making of an action hero body - Entertainment - Movies When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero. That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions. Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients. I have the actors do weight training in the morning and cardio at night. WEIGHT TRAINING SESSION(* — increase weight each set) Monday – Abs/Biceps/Triceps Abdominal Crunches - 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Seated Dumbbell Curls – 3x15/12/10 * Standing Barbell Curls – 3x15/12/10 * Standing Cable Curls – 3x15/12/10 * Tricep Cable Pushdowns – 3x15/12/10 * Lying Barbell Tricep Extensions – 3x15/12/10 * Dumbbell Kickbacks – 3x15/12/10 * Wednesday – Rest Day
15 Minute Workout - Denise Austin 15 Minute Chair Workout If you’re starting to lose your motivation to exercise at this time of year, don’t throw in the towel—just grab a chair. You can use it to change up your workout and increase calorie burn. Kick off your shoes and get situated in your family room or basement (you’ll need enough space to kick your leg back while standing by the chair). Do this routine twice a week and you should see results just in time for the holiday season! 1. Glute Kicks BKick your left leg straight back, keeping your foot flexed so it forms a straight line with your torso. 2. Hip & Thigh Trimmer BLift your leg a few inches, keeping your upper body straight and facing forward. 3. 4. Triceps Dip BBend your arms and lower down a few inches so that your elbows form a 90-degree angle. 5. 6. Full Body Stretch BLift up slowly from your waist, keeping your back and right arm straight. Full Body Stretch CKeep lifting until you’re bending back slightly, reaching your right arm behind you. Photos: Hilmar Meyer-Bosse/Woman's Day
How to Get a Complete Workout with Nothing But Your Body 5 Ways to 'Heal the Hurt' of a Heavy Workout - Family Health Guide Written by Alan Gordon. MSc. Biomechanics & Applied Human Movement While it’s great to ‘go hard’ in your exercise routine, it’s not as much fun to be so stiff and sore the next day that you can hardly get out of bed. Some athletes and fitness fanatics actually enjoy the ‘pain’ - knowing it means they are getting fitter, harder, stronger - but is it really a case of ‘no pain, no gain’? First let’s begin with the jargon – this type of pain is called 'Delayed Onset Muscle Soreness', or ‘DOMS’. DOMS is believed to be the result of microscopic tearing of muscle fibres. Although it can be alarming for new exercisers, generally speaking, these tears are a good thing. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) are the biggest culprit. In addition to small muscle tears there can be associated swelling in a muscle which can contribute to the pain. 1) Ginger 2 Caffeine 3) Tart Cherries
The Spartacus Workout To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You'll sculpt a lean, athletic-looking body—and be in the best shape of your life. And for full-color photos and instructions of 600 more exercises, along with tons of workouts and useful fitness advice, check out The Men's Health Big Book of Exercises. Plus, if you want all the Spartacus Workouts, sign up for a 30-day FREE trial to Men’s Health Personal Trainer. Directions Do this circuit 3 days a week. TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
Interval Training | Greatist: Your Trusted Health & Fitness Source Interval training alternates periods of moderate-to high-intensity effort (such as sprinting) with periods of low- to moderate-intensity effort (like walking or jogging). It is often contrasted with long duration, “steady state” exercise (like jogging). High Intensity Interval Training (HIIT) is a popular form of interval training that involves (surprise!) intervals of high intensity. Learn More: The Complete Guide to Interval Training (Infographic)Interval Training for BeginnersHigh-Intensity Interval Training Yields Big Health Benefits, Study SaysThe Four Minute Workout: Is Tabata Training Effective?