Exercise of the day – How To Perform Elbow Plank

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Elbow Plank

Muscles Involved: erector spinae, rectus abdominis and transverse abdominus.

*To perform an elbow plank, start by kneeling down and placing both of your elbows and forearms on the mat.

*Your shoulder should be in line with your elbow, now your arms are able to support the position so step back and get onto your toes or knees.

*Tense your entire body except from your neck, make sure your hips are not hanging down and your head is in line with your spine.

*Your body should form a straight line, look in the mirror to check your form.



Gym Partner Workout – Reunion Session

YouTube Video

Gym Partner Workout – Reunion Session Me and Cain have been training together for the past few years on and off. Cain’s been at university studying and this was the first workout together after almost a year.

Find your motivation and people that encourage you to push yourself like we do. This is a full body workout and ideal for working out in pairs.

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Exercises we’ve done : Wall sit Biceps Curls Biceps Hammers Chest Press Dips Pull Ups Leg Press Squats Hollow Body , Side V ups, V ups Spin Bike

Quick Routine To Strengthen Your ABS – Level Medium

Link To The Video

Strengthen Your ABS with This Routine – Level Medium Did you think my videos can help you ? Subscribe to stay updated This ABS workout is only 3 minutes but it features some hard exercises.

I would not recommend this to people that are just starting out because you will most likely perform these with poor technique due to lack of abdominal strength.

If you’re a beginner head over to my channel – playlists – beginners abs workout. If you have any questions about fitness be sure to let me know and I will answer those

Ideas for upcoming videos are welcomed.

Exercises Used:

Starfish Crunch

Scissor Catches

High Crunch

Hold Elbow

Plank Hold

Mountain Climbers

V Ups

How To Use Your Own Environment To Get In Shape – 2 Birds With 1 Stone

2 Birds With 1 Stone Workout:

When I was about to close the gym I was debating with myself whether I should stay and workout or just do one at home. Then I looked at the floor and there was a lot of weights laying on the floor like usual so I thought to myself why don’t I just do something for every weight that I pick up, so I did. The workout felt really good because I had a clear goal that all the weight has to be put away so I was just doing the exercise and going on to the next. I didn’t want to leave in 3 hours so I haven’t rested for too long in between of sets. This resulted in a great leg workout, done easily around 500 reps.

Here is the run down of what I did:

For every plate that was either 2.5 kg, 5 kg or 10 kg I would do 10 squats while holding on to the weight.

For every plate that was either 15 kg , 20 kg or 25 I would put it back on the weight rack and do 10 powerful jumping squats

For every piece of blue roll or rubbish I found I would do 10 lunges ( 5 on each leg )

For every dumbbell found I would first put it back where it belongs and do 15 jumping jacks straight after.

The next day I woke up and my legs were on fire, this is a great way to get your daily exercise while doing something that you have to. If you struggle with time doing a routine like this is a great way of squeezing in a workout. You can come up with your own routine for example doing a workout while you’re cleaning at home is a great idea. Every dish washed – 10 push ups, for every piece of laundry 10 high knees, every t-shirt that you put away 5 bur pees and so on. You get the idea. If you really value your health you will find a way to squeeze in physical activity, if not you will indeed find an excuse.



Glute Bridges – Exercise Break Down

Glute Bridge

Muscles Worked : Glutes, Rectus Abdominus, Adductors, Erector Spinae and Hamstrings

Technique : Find a mat and lay down on your back while keeping the feet flat on the floor and knees bent, relatively close to your glutes. Then press with your feet down while squeezing the glutes as much as you can, don’t let go of the tension try to keep it up. Your body should form a straight line from shoulders to knees. You can also perform glute bridges on your toes, heals, 1 foot up and 1 foot down alterations, feet close together or wideDSC_0138.JPG

Workout To Burn Fat & Endurance/ Watch and Follow/ Level Hard 🔥🏋

Circuit Training Thumbnail.jpg LINK TO THE VIDEO

Workout To Burn Fat & Endurance/ Watch and Follow/ Level Hard 🔥🏋 Circuits are amazing for anybody that wants to lose fat, increase stamina & get stronger at the same time. Busy individuals that don’t have time to work on each body part for an hour a half will find this method of training especially beneficial & entertaining. Hitting 3 rounds of well balanced 12 exercise circuits 3 times a week will guarantee amazing results. I would recommend using a free app “Interval Timer” which allows you to set your intervals to your desired time.

You may choose to do 3 rounds at 30 seconds or even gradually increase the timing on each round to make it more challenging. The bottom line is, try not to rest between exercises until the round is done. If half way through an exercise you feel that your form is getting worse, for example you’re performing an elbow plank and your hips start to drop, stop and resume the exercise after a while. Performing exercises with bad form may lead to injury… be careful! I

‘ve done circuits for some time and I didn’t seem to lose any weight, why is that? Training is only a tool to help you lose more calories ,remember you need to go on a calorie deficit to lose weight. If you’ve been doing it for a month but no results showed up that means you still need to work on your diet, you’re just simply consuming too many calories however I’m sure you feel more athletic despite the lack of weight loss.

I personally perform circuits when I’m running short on time and want to get lots done in short period of time or if I feel like a session I did wasn’t good enough, I will finish it with 2 or 3 rounds of a solid 12 exercise circuit and that makes me feel much better about the session. These workouts have greatly contributed to my weight loss since they’re very taxing on the body meaning a lot of calories are being burned. Circuit training,circuit exercises,group sessions fat burning workout, fat burning workout at home, hard workout you can do at home, circuit type circuit to burn fat



How Many Calories Do I Need To Lose Weight

It’s best to think of them as 1 calorie equals to 1 unit of energy. This energy is used by our body to perform various tasks like keeping us alive, walking, lifting weights etc. We all need different amount of calories because of our lifestyle, weight, height, genetics and activity levels.
A person that lifts heavy weights 5 times a week will need more than somebody that has an office job and doesn’t participate in any physical activity.  There are several great tools that will help you determine how many calories you need to consume, one of them is : http://www.calculator.net/calorie-calculator.html

You may heard of the terms calorie deficit and calorie surplus but what exactly are they? In order to lose weight you have to go on a calorie deficit that means less calories then your body needs and calorie surplus to put on weight. Your body takes up certain amount of calories just to function (BMR) and then at the top of that any physical activity that you do. How do you calculate the calories that your body needs to stay the same? Again there is plenty of free tools that will do that for example: https://www.freedieting.com/calorie-calculator or the one I mentioned above.

Widely used estimate is that for every 3500 calories deficit you will lose 1 pound of weight. It’s a rough estimate however the real number will depend on the individual so just experiment. If you’re not losing weight, it means you are still on a calorie surplus, reevaluate where you are making mistakes and cut them out.Steemit - calculator