Posts Tagged ‘home exercises’

Tips for Dads:

  • If you want to continue working out to maintain your figure but you can’t seem to find the time for it, never fret! Watch the video below for some amusingmazing exercises with the most readily equipment you can use at home!
  • Remember not to lift with your back. Lift with your thyroids!

 

Tips for Moms:

  • Don’t leave Dad and Baby at home!

 

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ZoN EX/SBAL-10-X 10 Lb Strength Training Ball (Black/Silver)
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100 Ways To Boost Your Metabolism

 

Shape21: The Lean Body Manual

 

 


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All of our movements come from the core – the muscles that connects from the shoulders, trunk, and hips. Working out the core muscles will result in significant athletic performance and lessen the risk of injury. The goal for core conditioning is to have the muscle groups of the core work synergistically as one.


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Engaging your core as you run, walk, bike and even swim will help you move more efficiently. The core prevents unnecessary movements and transfers your energy to your running stride, pedalling stroke, or your swimming. According to a study by Sato and Mokha (2009), performing four sessions per week of Core Strength Training shows a significant effect on running performance and running times. It also helped the subjects become more conscious of body position and had good posture while running.

The body is designed to work systematically – all muscles are connected to each other, and functions more efficiently when moving in conjunction to another. The core muscles should be strong enough to support any movement done by the extremities.

Here is an exercise routine that is sure to work out your core:

Core strengthening workout<

Do a basic warm-up for 5 minutes
Squats with roundhouse 15 repetitions
Mountain climber <20 repetitions each side
Cross-crunch get ups 20 repetitions each side
Shoulder bridge Hold for 30 seconds
Scorpion push-ups 15 repetitions
Superman 20 repetitions
Do it for 4 to 5 sets, resting for 30 seconds after each exercise, and for 2 minutes after each set.

 

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ZoN EX/SBAL-10-X 10 Lb Strength Training Ball (Black/Silver)
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High Intensity Interval Training (HIIT) is a kind of workout that alternates between an intense burst of exercise and a short active rest. It is somewhat a mix of anaerobic and aerobic exercises that is sure to fire your metabolism. The workouts are shorter and may or may not require equipments.


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According to studies, HIIT has been shown to significantly reduce subcutaneous fat (don’t mind the technical term- fat burned is good news! There’s even a study that it burns abdominal fat specifically, more than other forms of exercise), improve body composition, develop VO2 max (the capacity of your lungs and body to deliver and use oxygen), and insulin sensitivity. It also burns more calories and increases what is called “post-exercise fat oxidation” –you keep burning even after the workout! A new study also suggests that HIIT results in the same health benefits that we get from endurance activities that take twice or thrice the time.

Below is a sample HIIT that you can do at home using only bodyweight! You can add small weights or theraband as you progress. Do each exercise for 40 seconds, then do an active recovery exercise for 20 seconds. The active recovery aims to keep your metabolic level high even in between your sets.

40 on – Ankle jacksSHOP
20 off – Jog in place
40 on – T push-ups
20 off – High knees
40 on – Mountain Climbers
20 off – Heel kicks
40 on – Alternating lunges
20 off – Leg shuffle

The routine above mixes exercises that works around the lower and upper extremities and requires you to keep your core engaged.

Yes, HIIT can be hard and painful but it surely works,
so be ready to hit the floor for your HIIT workout!

 

100 Pounds Of Muscle Strength Training Type (Blue 50 Pounds)
Buy now
Grizzly Fitness 8751-04-X-Large Power Paw Strength Training Gloves
Buy now

Household Elastic Rope Pull Rope Strength Training
Buy now
ZoN EX/SBAL-10-X 10 Lb Strength Training Ball (Black/Silver)
Buy now