The Balance Disc! It creates an unstable surface which encourages our postural muscles to become more active. This movement is beneficial because it trains your lower back, core and pelvis muscles. Overtime you can hold movements for a longer period of time and then with your eyes closed. This is a great home workout or if you are at the gym. Try using this twice a week eventually you will be stronger and do advanced options.
Showing posts with label body weight exercises. Show all posts
Showing posts with label body weight exercises. Show all posts
Monday, June 26, 2017
The Balance Disc Exercise: Single Leg Lifts Forward, Side and Back
The Balance Disc! It creates an unstable surface which encourages our postural muscles to become more active. This movement is beneficial because it trains your lower back, core and pelvis muscles. Overtime you can hold movements for a longer period of time and then with your eyes closed. This is a great home workout or if you are at the gym. Try using this twice a week eventually you will be stronger and do advanced options.
Thursday, June 22, 2017
Reverse Grip Pull Ups
It took me forever to be able to lift my own weight repetitively. Once I was able to conquer the pull up I began to try out different variations. This is a Reverse Grip Pull Up. Just like the Wide Grip Pull up, the Reverse is a compound exercise for the back. It mostly concentrates on your latissimus dorsi, but it also works out the forearms, biceps, rhomboid, teres major, infaspinatus pec, erector spinae, and external oblique. The pull up is also a way to determine your muscular endurance for the upper body.
Sunday, August 7, 2016
Glutes, Hips and Abdominals Workout
Glute, Hips and Ab Workout: 3 - 4 sets, 12 - 15 reps
1. Stiff-leg deadlift
2. Wheel
3. Glute cable kickback
4. Bench weighted knee to chest
5. Swiss ball side single-leg lifts
6. Fireflies with sliders
7. Inner leg lifts
Friday, September 18, 2009
Muscle building Chest and Back Workout
Chest
3 - 4 Sets
Chest press machine
8 - 10 reps (heavy weight)
Image Credits: workoutlabs.com
Incline dumbbell chest press
10 - 12 reps (medium weight)
Fly machine
12 - 15 reps (light - medium weight)
Image Credits: www.2createabody.com
Dips
8 - 12 reps (body weight)
Image Credits: munfitnessblog.com
Back
3 - 4 sets
Wide-grip seated row
8 - 10 reps (heavy weight)
Image Credits: www.workout-x.com
Reverse-grip lat pulldown
10 - 12 reps (medium weight)
Image Credits: s-media-cache-ak0.pinimg.com
Bent-over dumbbell row
8 - 10 reps (heavy weight)
Image Credits: media4.onsugar.com
Superman
45 sec - 1 min hold
Image Credits: images.onset.freedom.com
Friday, September 11, 2009
Chest and Back Superset Workout
Chest and Back Supersets:
3 - 4 Sets
Body Weight Exercises: 15 - 20 reps
Weighted Exercises: 10 - 12 reps
Push-ups
Lat Pulldown
Incline push-ups
Bent-over barbell row (over-hand grip)
Image Credits: workoutlabs.com
Diamond push-up
Back extension (floor)
Wednesday, September 9, 2009
Workout For Leaner Legs and a Flatter Abdomen
Legs and Glutes Circuit Workout
3 Sets
12 to 15 Reps
30 to 45 second rest
Smith machine squats
Barbell single-leg stiff-leg deadlift
Froggies with bench
Last rep hold with legs parallel to ground for 10 seconds
Dumbbell clock lunges
3 rounds
Image Credits: greatist.com
Image Credits: images.idiva.com
Image Credits: experiencelife.com
Abs Combo Workout
3 Sets
30 to 45 second rest
Side plank twist
15 reps
Leg lifts with toes to ceiling
12 - 15 reps
Arms and Shoulders Pyramid Workout
Biceps
3 - 4 Sets
EZ Bar 21's
7 reps low curls
7 reps high curls
7 reps complete curls
Dumbbell Hammer Curls
12 - 15 reps
Triceps
3 - 4 Sets
Tricep Push-ups
To Failure
Seated Bent-Over Lateral Raises
10 reps
Image Credits: www.building-muscle101.com
Barbell Shoulder Press
5 - 8 Reps
Wednesday, September 2, 2009
Back and Chest Superset Workout
Workout 1:
3 - 4 sets
10 - 15 reps
Workout 2
Wide-gripped seated cable row
image credits: www.menshealth.co.uk
Iso-lateral chest press
Image Credits: thebankathleticclub.com
image credits: thebankathleticclub.com
Diamond pushups
image credits: ashleyharperevans.com
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