We all know that gym guy; he screams too loud, doesn’t re-rack his weights, sings rap lyrics out loud and hits on every girl that dares to use the adductor machine. If you’re lucky enough, your gym has one of these guys, most gyms have several variations of this human.
We all know that girl; she shows up to the gym practically naked, with perfect hair and makeup, turns every exercise into a photo-shoot, spends more time setting up her camera and selfie-ing than actually working out, God forbid you ever have to use a machine that she’s on, she will hold that thing hostage until the battery on her iPhone dies – and you better pray that there isn’t an outlet close by.
If you don’t recognize any of these common gym types you might be one of them, in which case you should definitely read on.
We’ve all been there. A slump, a roadblock, falling off our game and trying to get back into your fitness groove.
Whether it’s your workout routine or your nutrition that’s been disrupted, don’t panic, there’s a sure-fire way back to the best you if you focus on the right things.
Whether mother nature is holding you back, you’re in a crunch for time, or you simply want some me time, an at-home workout is just the sweat solution you need.
However, there are a lot of things going on at home at any given time. Food is at home, your Netflix is at home, your spouse, your dog etc. Working out at home can sometimes be an uphill battle because simply put, it’s where everyone goes to chill and you’re probably the only one working out at home.
How many times have you gone to the gym, and 1 – Didn’t know what to do or what to work on or 2 – You did the same routine using the same machines you’ve been doing for weeks? It is all too common. But you don’t become the strongest, fastest, healthiest version of yourself by simply going through the motions.
What makes a good workout program? The answer may differ depending on who you ask but the fundamentals are the same. A program is a plan that progresses you toward a predetermined goal or objective. Whether that’s weight loss, greater strength, endurance or sports specific improvement everything you choose to do should progress you toward reaching your goal(s).
The best training for ball hockey will mimic the actual demands of the sport. That being said it’s not enough to just “go out for a run’ to get in shape. The best type of training for ball hockey is interval training and if done correctly, will allow you to avoid injuries, utilize your skills, avoid mental mistakes and recover faster between shifts. Continue Reading…
These circuits are meant to push your cardiovascular system, increase your metabolic response and shred the fat! You will be using just one pair of dumbbells so gauge the weight you choose on the high pull exercise as this is the hardest one. By week 8 you should be able to go 3 times through this on your own. You can watch a video of the demo of the program at the end of this post.
Do this program every other day with cardio in between. Shoot for 3-4 total sessions per week.
Circuit 1: Dumbbell Complex
Plie Squats: 30
High Pulls: 30
Hindu squats: 30
Bent over rows: 30
Front Squats: 30
Push press: 30
Circuit 2: Bodyweight Circuit
Walkout negative push ups or Regular push ups: 10/15
Reg squats or tuck jumps: 30/ 20
Shoulder butterflies: 15
Mountain climbers: 100
Plank ins and outs: 60
Alt front lunges or jump lunges: 20
Angry Cats: 10
Superman opposites: 30
Leg lifts: 30
Opposite toe touches: 50
There are some great benefits to doing chin-ups. If you haven’t tried to do them, I suggest you try them and incorporate them into your routine. You can use a strength band to assist you like in the video below. Some of the benefits of chin-ups and pull ups are:
Improved strength to weight ratio
If you can lift your own body weight it means that you carry an efficient bodyweight for your strength. Low body fat is a prerequisite for this challenge as well as strong back muscles and a good grip. I have yet to meet a woman who could do chin ups or pull-ups that wasn’t lean enough to show some abdominal definition. If you are not there yet they make strength bands that you can buy to assist you. Getting “toned” is a function of getting leaner and stronger. As you get leaner and stronger your chin ups and pull ups will improve.
Chin-ups will strengthen the back. Strengthening the muscles in your back will also have the effect of pulling your shoulders back and greatly improving your posture. Commonly the posture of people is compromised because of sitting too much, carrying extra weight in the chest area, carrying children or general imbalance from doing too much in the frontal plane. This slouchy posture not only looks bad but also causes shoulder problems like frozen shoulder. Increasing your strength in “pulling” movements will correct this imbalance and give you a great looking back!
Quiktrain core exercise
Since chin-ups involve so much effort doing few sets of chin-ups a week is enough to maintain a great deal of strength and tone of the upper body without a lot of time invested. It also keeps you in check about your body fat as carrying extra body fat will make it very difficult to complete this exercise. Once you get to this goal, you save a bunch of time on your workout by making it a staple and I promise, you will get better at it but it will never become easy. That is a Quiktrain exercise.
Check out the video below to see one of my clients first attempt at a chin up using band assistance.