Back and Biceps
Equipment needed (pull up bar or gravitron, dumbells,straight bar and or body bar (10-25lbs)
Need Exercise Balls, Bands, Medicine Balls? click here
Beginner: perform each exercise for 15 seconds, circuit 2x
Advanced: perform each exercise for 30 seconds, circuit 3x
Very Fit: perform each exercise for 60 seconds or to failure (can’t do anymore), circuit 3x Rest as [...]
Circuit 1 : Partners will perform each exercise thoroughly and switch. Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2. NOTE: 3x = repeat both exercises 3 times.
Sit ups another version: Beginners 5-10 reps Advanced 15-25 reps Very Fit 25-50 rep
Place a 55 cm ball under your knees so your feet drape over [...]
To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x per week @ 20 plus minutes. Takes work! So don’t let anyone tell you its easy. Obviously, if you’re a genetic freak and can burn anything you eatthen don’t worry. If your like 99 percent of [...]
The Premise: Intense, Fast and Effective Leg Workout.
Equipment Recommended:
Wave Master Bag (original)
Bag Gloves
Jump Rope
10-30 lb Medicine Ball
2-6 inch hurdle
Optional
5-15lb dumbells
Treadmill or Bike
Helpfull Link for equipment purchase Free Shipping at Big Fitness!
Dynamic Leg Routine
Warm up: Jump Rope/bike or Jog 2 minutes
Workout : perform each exercise as stated. Rest if needed. Always Consult your doctor before starting [...]
Quick Tips:
Check off 3-5 that you like and stick to these for the first 2 weeks.
Focus on cutting back on your starches for these 2 weeks as hard as it may be, however we are going for momentum. Momentum and results will bring you success and a sense of accomplishment.
Look at your goal sheet every day [...]
Premise: quick workout with minimal equipment
Beginners: Repeat from top to bottom 2x, 5 reps each exercise Rest 30 seconds between flash 1 & 2
Advanced:Repeat from top to bottom 4x , 10 reps each exercise Rest 15 seconds between flash 1 & 2
Very Fit: Repeat from top to bottom 5x, 15 reps each No Rest between flash 1 & 2
Follow Sequence [...]
Repeat this Routine : top to bottom and repeat as follows
Beginners 2x Advanced 5x Very Fit 8-10x
TreadMill or Jump Rope: jog or walk high incline or Jump Rope 5 minutes
Jumping Squats place hands on hips or behind head, feet 1 inch beyond hips, jump off toes as high as you can to straighten out legs, jump [...]
Circuit 2x
Push ups 30 sec
Jumping jacks 60 sec
Running in place, high knees holding medicine ball at chest level 15 sec
Jumping squats with medicine ball 30 seconds
Pulse squats with hands behind head 30 seconds (place feet wide and toes pointed out and squat below parallel then rice 4 inches above parallel and go back to below [...]
