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Pumpkin Spice Latte Recovery Workout

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Recover from yesterday’s much-needed pumpkin spice latte with this 7-step workout. This workout covers a rowing warm-up, four kettlebell movements, jumping rope, and a foam rolling cool down. See below for photos and instructions of each movement.

5 minutes on the row machine

Movement #1: Single Arm Kettlebell Swing (x5 each arm)

1- Stand about armpit-width. Point your thumb forward or backward. Whatever thumb position you choose, it will remain that way on the upswing. This creates more rotation in the shoulder. You can come out of rotation, which happens naturally on the upswing.

2- When you’re ready, place the kettlebell 10-12 inches out in front of you.

3- Tip the kettlebell slightly back.

4- High those hips! Your wrist should stay high on your inner thigh. At the top of the swing:

  • Hips & knees fully extended
  • Elbow extended
  • Bottom of the kettlebell points forward.
  • Your elbow and forearm will remain in contact with your pelvis during the hike back.

Reminders:

  • The non-working arm travels with the body, just like it would if you jumped or ran. (You gain 20-30% more hip extension when your non-working arm travels with you.)
  • Don’t get wild with your form! Retract your shoulder and square up. Don’t let the weight pull you forward into a compromising position.
  • It’s all in your hips!

Movement #2: Single Arm Kettlebell Bent Over Row (x5 each arm)

1- Bend forward at your waist, split your feet holding a kettlebell with your arm straight and palm facing in.

2- Lift the kettlebell up to the side of your chest and keep your body centered.

  • Lower the dumbbell and repeat.
  • Complete all reps on one side before switching to the other side.

Movement #3: Single Arm Kettlebell Push Press

1- Stand upright holding one kettlebell at shoulder height with your elbow bent and palm facing inward

2- Bend slightly at the hips and knees then quickly thrust the kettlebell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.

  • Complete all reps on one side before switching to the other side.

Movement #4: Kettlebell Goblet Split Squat (5 total)

1- Stand upright holding one kettlebell in both hands at chest height with your feet flat, shoulder-width apart.

2- Lower your body toward the floor, sending your hips back and down and bending your knees.

3- Push through your heels to return to the start position, keeping your back flat and head up throughout the movement.

Movement #5: 100 Jump Ropes

Foam roll for five minutes

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Bored With Your Gym Routine? Sandbags Can Help!

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Chances are you’ve passed over the sandbags at your gym and I totally get it. If you haven’t used sandbags before, it can be difficult to understand how best you can incorporate them into your workout routine. I am here to change that! Sandbags are an awesome choice for improving both strength and coordination. Read on for all the info you need about how to use sandbags and why you should add them into your gym routine. 

When I think about what equipment I want to use with my clients I ask myself:

  • Is this an effective tool for developing strength and movement?
  • Does it meet my demands for functional training—meaning: does it improve the body’s ability to function efficiently on all planes and can I increase levels on complexity of time to stress the kinetic chain?
  • Do I have an understanding of how to use it and—more importantly—how to coach someone using it?

Sandbags are a great tool that hit on all my requirements. The sandbag, if used correctly, can increase inter-muscular coordination and encourages your body to reproduce correct movement patterns and form. Sandbags are particularly great for working on your holding position, body position, and planes of motion. 

Holds, Body Positioning, Planes of Motion and How They Work  

Holding position refers to how we progressively change how we hold the sandbag in efforts to change the stress applied to the body.  A barbell, for example, has four or five different positions while a sandbag has more than ten. When we change how we hold the sandbag, you exert more energy—making sandbags a fantastically efficient strength training tool.

Body positionrefers to how we stand when we lift the sandbag. Making slight changes to our body position can completely change how an exercise feels. Performing a clean in a staggered stance, for example, completely changes the exercise and how your body responds to it. 

Planes of motion are the dimensions in which our bodies move. There are three planes of motion: transverse, frontal and sagittal. Because we don’t move in a single dimension (it would be impossible!), we shouldn’t train that way. Introducing different ways to utilize your planes of motion works best by first resisting them with movements like shoulder squats, rotational lunges, and lateral drags like in DVRT Training.

Try fitting a few of these into your workouts:

Have you used the sandbags before? Are you willing to give them a shot after learning a bit more about them? Tell us in the comments!

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Sliders Deserve Your Attention in the Gym, Here’s Why

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Sliders, they don’t look like much, but when used properly they will light up your core and help you work muscles you didn’t even know you had. You may not think much of the circular, slippery discs but once you give them a try—you’ll understand the hype. Sliders have the potential to turn average exercise movements such as planks or lunges into super-charged, resistance-packed power moves. Sliders are also great because they aren’t bulky or expensive meaning you can easily keep a set at home so you can make healthy happen inside and outside the gym. If you’re new to sliders, read on and learn all the ways this slick gym accessory can up your workout game and challenge you to push yourself harder! 

What Do Sliders Do? 

Sliders, much like their name suggests, create slight instability that requires you to work harder to keep your balance and forces your whole body to stabilize you throughout the movement. When your body is working in overdrive to keep you upright, your muscles are firing on all cylinders, making an even greater impact on your workout than without. Think of a reverse lunge, they’re difficult—but you’re able to keep your balance fairly easily as you dip into the position. When you add a slider into the equation and glide back into the exercise, your core begins to power up to keep you aligned and your quads have to work even harder to get you back into standing position as you complete your lunge. Now imagine doing five sets of 10 reverse lunges with the gliders and you’ll have a good idea of how much of an impact those small, non-descript discs can make on a workout. 

How Can I Use Them? 

Sliders are awesome for many reasons, but their versatility is hard to beat. Because they can be used to modify traditional exercises—you can incorporate them into a myriad of workouts. Upper body, lower body, core—sliders can be used to strengthen every area of your body without strenuous impact as you glide rather than connect with the ground. They are a great addition for anybody no matter their fitness level.

Try 10 repetitions of the below circuit. Complete 2-3 rounds at your own pace with nothing but a set of sliders and medicine ball.

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Bodyweight Strength Training You Can Accomplish Anywhere

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Our mission is to help you make healthy happen all the time, and sometimes you just can’t make it into the gym. We get it! Busy schedules, kids, work, partners… the list goes on and on and sometimes making it into the gym gets cut first from the to-do list. When that happens, we want to equip you with workouts that can be done anywhere and don’t sacrifice intensity or effectiveness.

Enter: bodyweight workouts. Bodyweight workouts are workouts done utilizing, you guessed it, bodyweight in lieu of gym equipment. These workouts are the perfect solution for the can’t-make-it-to-the-gym blues as they can be done anywhere!

The exercises will mainly target the muscles that surround your knees, hips, and shoulder joints. These unilateral exercises will help you increase your muscular strength by using your bodyweight alone.

Even though this is just bodyweight strength training, you will feel muscles being used that you might not typically feel from a free weight or resistance machine exercise. Trust us, when you do the lateral lunges, you will feel it the next day! So, let’s get going with workout one. There’s no reason to wait!

Bodyweight Strength Workout 1

3 sets, 10 reps, 60 secs between reps


Download Workout 1


Bodyweight Strength Workout 2

3 sets, 10 reps, 60 secs between reps


Download Workout 2


Bodyweight Strength Workout 3

3 sets, 10 reps, 60 secs between reps


Download Workout 3


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