How to Do a Squat (Video)

Squats are great bodyweight exercises for building up thigh muscles and working on balance. Whether you do them with or without weights, you're in for a hard, heart healthy workout. The following video displays the proper technique for doing squats. If you have knee problems you need to be careful about going down so low, and you may want to talk to your doctor first.

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A quick home exercise routine to get the blood flowing

You don't have to pay for an expensive gym membership to get the heart rate up. Having a good set of weights at home is always useful, but not absolutely necessary. If you're interested in saving money, but still want to get your sweat on then this is the perfect website for you.

A quick home exercise routine that takes literally 12 minutes to complete is the following:

You can use a free online Tabata timer here or buy one from amazon here.

Set your timer to 12 rounds of 50 seconds work and 10 seconds rest. Each individual exercise is considered one round. Try and do as many reps as possible within the 50 seconds. Remember to write down how many reps you did so you can look back on it and try to beat your previous score. Repeat each exercise three times to complete 12 rounds.

Jump Rope or Jumping Jacks

Squats

Push Ups

Ab Crunches

And you're done with today's absolutely free home exercise routine!

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How To Make Your Butt Bigger – Exercise for a firmer bigger butt.

First off the muscles of the butt are: gluteus maximus, gluteus medius, gluteus minimus or glutes. You can make your butt larger and/or rounder by exercising these muscles. To make any of these exercises more difficult wear ankle weights or cables for added resistance and even greater results.
Example: Repetitions (5-15) Sets (1-3) 10 Reps and 2 Sets = 20 total repetitions
Choose a lesser amount of Sets and Reps to start with an work your way up. 1 Set & 10 Reps

Try to improve the amount you do on a weekly(recommended) or even a daily basis. Also, alternate exercises after completing a set.

Try the following exercises:

• Squats - This is the ultimate butt exercise is the full squat, as it utilizes all of the butt muscles, as well improving the tone and shape of your legs.

1. Stand straight up with your feet shoulder width apart.
2. Keep your arms extended in front of you forming a 90º angle from your arms to your torso.
3. Slowly bend your knees to form another 90º angle.
4. Keep your back straight and your eyes looking forward towards your fingers.
5. Slowly rise and place your hands on your hips.

• Kick backs – Builds up your glutes and also uses abdominal (stomach) muscles while improving your balance.

1. Stand on either leg straight up.
2. Kick back forming somewhere between a 90º- 160º angle from your back to your leg or until you begin to feel strained.
3. Repeat with your set amount or reps and sets.

• Lunges – Lunges build up your quadriceps(thighs) and glutes(butt). If you would like to build up your glutes do longer lunges to work more to the gluteus muscles. For exercising more on your thighs do shorter lunges.

1. Stand straight up with your feet shoulder width apart.
2. Take a step out anywhere from a foot to three feet, be careful not to overextend yourself, this can lead to injury. You should feel a slight burn after just a few of these if you are doing it correctly.
3. Keep your back leg straight and extend the other, repeat this as many reps as you have planned until you complete the set or after you feel a burn.
4. Return to your starting position and alternate between your legs.

Good luck and enjoy!

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How to Do Fire Hydrants (Video)

The fire hydrant usually works best as either a warm up or cool down exercise, but you can put it right in the middle of a workout routine to keep your heart rate up during your exercises. It's a great exercise for hip flexibility and strengthening your groin muscles. Here's a fire hydrant video so you can get a look:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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How to Do Lunge Taps (Video)

Source

Lunge taps are a good variation on the regular lunge because they give you more of a workout in your hamstrings. Just remember that when you're doing a lunge tap, you don't want to come all the way up on your front foot. Keep your knee bent so your thighs are holding your weight the entire time. Here's a lunge taps video so you can get an idea how it looks:

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How to Do Wide Squats (Video)

Regular squats are fantastic for building your hamstrings, quads, and glute muscles, but wide squats take it a step further. In a normal squat, your feet are about shoulder width. With a wide squat, you want to just about double that width for a wider stance. Check out this wide squats video to see how it looks:

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The 7 Day ELITE Daily Exercise Routine- Thursday Day 4

  Day 4 – Thursday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We're doing lower body for today's daily exercise routine. I hope you're ready. This exercise is going to be 12 minutes and again uses the Tabata system. Be sure to have your timers out and ready for this one. Also keep a notepad close by to record your reps as you go. Set your timer for 12 rounds of 50 seconds work and 10 seconds rest. Do each exercise three times.

Thursday: Lower Body

Wide Squat 

Lunge Tap left leg 

Lunge Tap right leg 

Fire Hydrant 

Those lunge taps are harrrrrddd! I know, but keep pushing it. Remember, you're doing this to stay fit, be healthy, and look absolutely banging by the end of the day. In the next couple of months when you look back at your score and see how much you've progressed, you're going to feel great and that's not even mentioning how amazing you'll look. Keep at it and be strong. It's only 12 minutes.

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The 7 Day ELITE Daily Exercise Routine- Monday Day 1

Day 1 – Monday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We'll be using the Tabata system, so be sure to have your Tabata timer ready.

You can use a free online Tabata timer here or buy one from Amazon here.

Set your timer for 12 round of 50 seconds work and 10 seconds rest. One exercise is considered a round. Try and do as many reps as possible within 50 seconds. Complete each exercise three times to finish off the 12 rounds.

Monday – Lower Body

Squats 

Lunges 

Calf Raises 

Side Lunges 

This takes 12 minutes to complete, which is perfect for anybody with a busy schedule. Be sure to record how many reps you do and use it for next week to beat your personal best. If you find these too easy, you can add weights or add an extra four rounds. Stay tuned for tomorrow's daily exercise routine.

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How to Do Side Lunges (Video)

This is very similar to the front lunge, but obviously we're going to be going sideways with these ones. Make sure you keep your core nice and tight during the whole range of motion, because you don't want to be flailing around with your arms. Check out the side lunges video below for the correct form.

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How to Do Calf Raises (Video)

If you're involved in athletics in any way, you absolutely have to have strong calves. They're instrumental for running and jumping, which pretty much every sport involves (except golf, if that even counts). If you find yourself wobbling, just hold onto something to steady yourself. This isn't a balance exercise, and you want to be sure you put as much attention as possible into the actual calf raises.

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How to Do Lunges (Video)

How to Do Lunges

This is a video that explains the technique for your basic front lunge. This is a powerful workout for your thighs, but as she explains you want to make sure you step out far enough so that your back knee doesn't fall down over your front heel.

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Exercise Routines for Weight Loss- Weights and Cardio

This quick daily workout routine is excellent for both men's and women's weight loss. It's fast, intense, and effective, allowing you to lose weight while still maintaining superior tone in your muscles.

One of the best features of this workout is that it gives you some variety to the normal, boring cardio routine. Also, in a pinch, you can sort of combine your cardio and weight lifting on days when you're in a rush. It works so well because of the fact that it keeps your heart rate boosted during the weight portion of your workout. A lot of people start out with cardio then slow it down for weights, which brings their heart rate back to rest, slowing down your calorie burn.

Start by warming up with a brisk 5 minute walk to get your heart rate up.

Move into a medium pace run on a treadmill (track if weights are nearby) for 1:30 minutes.

Switch gears into a full sprint for 30 seconds.

Hit the weights!

Bench press: 1 set of 12

Pull ups: 1 set of 12

Bodyweight squats: 1 set of 20

Back to the treadmill at medium pace for 1:30

Sprint 30 seconds

Weights!

Power clean and press: 1 set of 10

Stiff leg deadlift: 1 set of 10

Push ups: 1 set of 10

Onto the treadmill again for 1:30

Sprint 30 seconds

Weights!

Bent over row: 1 set of 12

Walking lunge: 1 set of 12

Military press: 1 set of 12

Barbell curl: 1 set of 12

Another 1:30 at a medium pace on the treadmill

Sprint 30 seconds

Cool down walk for 5 minutes

This weight loss workout is fantastic because it combines cardio, weights, and bodyweight exercises to help you burn calories and maintain lean muscle mass.

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The High Density Exercise Routine for Weight Loss Without Muscle Loss

If you're looking to lose weight but still hold onto muscle mass, this is the workout you need. It's called the high density exercise routine – each day concentrates on a different density lift coupled with cardio and core exercises to keep your muscles bursting while you lose inches off your waistline.

This is an excellent program for bodybuilders because it's a cutting cycle that still features a strong max weight lift, increasing vascularity and muscle tone without the need to ever touch a treadmill. Cardio is fantastic for weight loss, but it's not the best thing in the world for building bulk, needless to say.

This exercise routine for weight loss looks something like this:

-Start with 5 minutes of dynamic stretching and warmup to raise your heart rate and get your muscles stretched out for the workout ahead.

-5 minutes of a specific exercise warm up. If your density exercise is going to be bench presses, for example, do some warm ups with lower weight.

-A 10 minute core workout routine

-Density workout

-End with 5 minutes of cool down and stretching

The density workout will be different each day to target a different muscle group.

Day 1- Squat

Day 2- Deadlift

Day 3- Bench press

During this high power weight loss workout, do each exercise one after the other. Rest in between sets, not exercises.

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An Intense Full Body Workout Routine for Men

This is a workout that was crafted for beginners, and so it uses some pretty simple exercises to get you going. However, that's not to say that it isn't intense! Also, the title calls it a workout routine for men, but really women can give it a shot as well.

This is a great workout routine for the gym, and you should shoot for 3 times per week, with an off day in between each one.

The main point of this routine is to perfect our form, using slow, concentrated movements. So as you're doing each rep, give it two counts up, and two counts down.

Say you're doing a shoulder press. As you lift the weight, count 1 Mississippi, 2 Mississippi. Then as you lower it, again count 1 Mississippi, 2 Mississippi. Don't use too much weight, just add enough so that when you finish the final set you can really feel the burn.

Here's the full body workout you'll be doing 3 days per week:

Squat- 3 sets of 15

Stiff leg deadlift- 3 sets of 15

Seated calf raise- 3 sets of 15

Barbell bench press- 3 sets of 15

Barbell rows- 3 sets of 15

Shoulder press- 2 sets of 12

Standing alternating dumbbell curl- 2 sets of 12

Tricep pushdown- 2 sets of 12

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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A Gym Exercise Routine for Hardgainers that Actually Works

I spent some time in a post yesterday explaining how the term "hardgainer" is often a fallback for anyone who has trouble putting on weight. I honestly believe that anybody can build muscle mass, and if you think that you are a "true" hardgainer, do me a favor and stick to this gym exercise routine, then tell me you haven't gained anything.

As always keep your food intake up while you are doing the following 3 day a week workout, and don't try to lift more than you can handle. Check it out:

The "rep goal" listed for the following exercises is the total reps you should shoot for out of 3 sets. Remember that. When the rep goal says 25, that's 25 reps split between 3 sets. You might want to aim for 10, 10, and 5.

Now, here's the full body hardgainer workout routine you've been waiting your whole life for.

Squats: Rep goal-25

Deadlifts: Rep goal-15

Bench press: Rep goal-25

Overhead press: Rep goal-25

Dumbbell rows: Rep goal-25

Barbell curl: Rep goal-25

Dumbbell bench press: Rep goal-25

Barbell rows: Rep goal-25

Dumbbell curl: Rep goal-25

Calf raises: Rep goal-45

Weighted situps: Rep goal-45

Side bends: Rep goal-30

20 rep squats: Rep goal-20

Once you are able to hit the assigned rep goal in a maximum of 3 reps, add 10 more pounds of weight for that exercise.

You should be doing this 3 days a week on nonconsecutive days for best results. And don't miss the eating plan for hardgainers to make sure you maximize that muscle gain.

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Full Body 100 Rep Workout Routines

In a previous post we talked about the 100 rep shocker routine. That time we only talked about arm workouts. In this one we're going to take the concept higher so you get a concentrated, powerful full body workout routine that will boost your muscle mass and give you a more vascular, ripped appearance.

Here are the quick guidelines for the 100 rep workout routines one more time:

Do at least 40 reps, more if you can. Subtract that number from 100 and rest for that many seconds. (50 reps= a 50 second rest). Then do the same thing, adding your rep count to the first time.

That's it. It's intense, difficult, and it will make you feel like a beast at the end.

For the following full body workout, do each exercise as explained above, then rest 3 minutes before moving onto the next exercise.

Full Body 100 Rep Workout

leg press calf raise

cable tricep extension

hammer curls

dumbbell lateral raise

barbell shrugs

incline bench press

lat pull down

leg press

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Quick Muscle Building- Muscles in Minutes

By Paul Becker

This is my write up of a training/supplement program I was on. The total program lasted 9 weeks and in that time I actually gained 20 lbs! I went from 174 to 194, now I have in the past weighed 188 and some of this was regained muscle, but on top of that I put on a fresh new 6 pounds. Ok, some background on how I thought up this program, as you may already know, suggested programs for hardgainers are short and infrequent. I got to thinking that "what if you trained even shorter workouts and did them more often?". I was on a busy schedule and still wanted to train so I decided to try this to see how it worked.

I knew pre exhaust workouts were a very effective method, but in the past I had only done it here and there for one or another body part and I had never done it for every muscle group for weeks at a time. Below is the routine I used, most workouts lasted 5 minutes or less.

Workout 1 (Chest)
Dumbbell Fly
With no rest do Bench Press

Workout 2 (Back)
Dumbbell Pullover
With no rest do Row

Workout 3 (Shoulders)
Lateral Raise
With no rest do Press Behind Neck

Workout 4 (Legs)
Leg Curl
Leg Extension
With no rest do Barbell Squat

Workout 5 (Arms)
1 Rep Chin (Go very slow, 30 seconds up and 30 seconds down)
With no rest do Standing Barbell Curl
1 Rep Dip (Go very slow, 30 seconds down and 30 seconds up)
With no rest do Tricep Exertions

I did do a warm up of a lighter set of the compound exercise then I did just one hard work set as listed above. I tired to add weight to the exercises each and every workout and I stayed in the 6 to 9 rep range, except on the chin and dip which is done for a painfully slow 1 rep.

The first 2 weeks I worked out Monday through Friday and took the weekends off, each muscle group was being hit once a week, but the soreness from the last workout was interfering with the next workout and I switched to training every other day. After 3 weeks I gained 11 pounds and then the gains seemed to slow down.

Starting week 4 I began taking a hormone precursor supplement and my gains started up again, I gained another 9 pounds over the next 6 weeks!
On diet I followed a zone type plan (40% Carbs, 30% protein and 30% fat) and I ate up to 7 to 8 times a day.

This program is very different then any you will see in the glossy muscle magazines but it sure does work, and if any one is feeling he can't train because he "doesn't have the time", I'm sure you can squeeze in 5 mins every other day to make some great gains!

About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. He is the author of many ebooks and courses on training and diet. For more information visit his website at http://www.trulyhuge.com

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300 Spartan Warrior Workout PART 2

There's another video on here showing the intense 300 spartan warrior workout, but I feel this video gives you a lot more options to work with. I also prefer the setup of the routine. In the first Spartan workout video LeanBodyLifestyle recommended doing 50 reps for each exercise, and 6 different exercises for 300 total reps.

This video suggests 30 reps per exercise and 10 different exercises. Now, I'm in shape, and 50 for each rep was HARD AS HELL!!! For several of the last sets my muscles were well past maxed out. 30 reps per set gives you intense muscle fatigue and allows you to spread the workout over your entire body more evenly. I'm a proponent of this style, but you're free to choose your own path. Remember - you don't need a high priced gym membership to get results. Strength without weights is the new era of fitness.

Here's the vid:

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Kettlebell Clean – The Best Exercise For Women!

Kettlebell clean and squat exercises are not just some exercises that you should consider as casual ones. In fact, these exercises are involve rigorous workout sessions, and therefore must be taken very seriously. One of the most common issues faced by women these days is belly fat. And to tell the truth, it is not just women who are concerned with this. Studies have shown that nearly 37% of men all around the globe from this problem, and are constantly in search of a reliable method that will help them get rid of the unwanted weight.

Well, the weight is over now! You have before your eyes one of the safest and also the most reliable method to burn your undesired body fat. The drill mentioned here aims to boost your metabolism rate considerably, thus making you lose fat quickly. 

What is Kettlebell clean method?

The technique mentioned here is quite simple, and it probably won’t take more than a couple of weeks for you to master it. And if you’ve been doing some gym exercises before, there are possibilities that you can master the skills in a relatively shorter period of time.

The first step requires you to stand in an upright position, with your feet apart, up to shoulder width. Keep the Kettlebell just in between your feet. All done, now squat down on the floor, while grabbing the Kettlebell with your one hand. 

Now, try to stand up, and simultaneously pull up the bell in such a motion that you perform a quick corkscrew motion smoothly with your arm. This should allow the Kettlebell to slightly rotate about the outer edge of the wrist. By the time you are done doing this, your arm should ideally be resting up, and against your body. The position of your arm should be somewhere near the off-center of your body midline. 

Now that you have performed the initial step of the Kettlebell clean and squat exercise, simply start doing a series of these steps in a regular pattern. Rest only if you must.

Some important tips to improve your Clean

Though the exercise is a very beneficial one, there are people who find it rather difficult to completely master the skills even after weeks of practice. Therefore, we have compiled a list of some important points that one must keep in mind when practicing these steps to perform the drill effectively.

• Refining the arc – The arc of the Kettlebell clean actually comes closer to the body when compared to a swing. So to perform the drill correctly, think of it as zipping up your jacket while you are bringing up the bell.
• Perfect your hip drive – Adequate amount of power needs to be generated with your hips so that you perform the arc movement correctly. Too little or too much power can cause an immediate failure. Practice, here, is the key.
• Use your hand instead of the forearm – The use of hands in this case will make the drill a lot smoother, and will also considerably lower the impact the bell can have on your forearm.

Contrary to the popular belief that strength without weights is not possible, Kettlebell clean involves such techniques that can fulfill the requirements of a gym at your own home. So no matter how much pressed you are for time, you can follow the drill regularly at the comfort of your own home!

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Bodyweight Leg Exercises – Sculpt Your Legs Without Going To The Gym!

Why do we need bodyweight leg exercises?

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Many of us may have, at sometime or the other, devised effective home leg workout programs. However, most of these often tend to turn problematic in the absence of special equipments that can be usually found only at the gyms.

However, you will be glad to know that there are certain leg exercises that do not require any special equipment, and can be done right in your own home. That’s true! It is now very much possible to build strength without weights. 

The bodyweight leg exercises (so called because they use your own weight of the body as resistance), are an excellent way to building lean muscles, burning off the undesired body fat and sculpting for legs. Furthermore, these exercises are fairly simpler, and can be used by women too.

Various options for bodyweight leg exercises – choose the right one for you!

Majority of the people looking for leg workouts are primarily concerned with using lunges and squats. Now, there’s no denying to the fact that these exercises are extremely beneficial. However, there are a number of others for you to choose from, and these are equally beneficial. In fact, some are even more fun and interesting than the simple squat exercises.

Mentioned below are some of the best leg exercises that come under the bodyweight category.

• One leg-hip extensions
• Bulgarian split squats
• Hindu squats
• Siff squats
• One leg Romanian dead lifts
• Isometric squat holds
• Broad jumps, etc

It is extremely difficult to list all the other alternatives that you have for bodyweight leg exercises, so we have mentioned only the most popular and also the most effective ones. Furthermore, if you come across more of these leg exercises in the future, don’t be afraid them to add them to your workout regime. The exercises mentioned here are equally suitable for beginners as well as for immediate level users.

How can I benefit from these exercises?

As has already been mentioned in the previous sections, bodyweight exercises are probably the best choice for you if you are too busy to go the gym, and also do not have those thousands of dollars equipments that the gyms have. 

The bodyweight leg exercises mainly aim provide strength to the muscles of your legs, while also affecting the other muscle groups attached to these. Unlike some particular exercises that one is recommended to do at the gym for strengthening leg muscles, these exercises focus on the entire development of the body.

Additionally, there are chances of you getting hurt at the gym while using weights or other heavy equipments. This is where these bodyweight exercises are known to be safest, since you are required to use your own weight of the body as resistance. This eliminates any possibility of you getting hurt during the exercise procedure.

The exercises involved in this procedure can be used by athletes and even beginners. This is largely because the steps involved are not too complex, and can easily be understood after a few weeks of practice.

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

You might also like these posts:


Bodyweight Chest Exercises
Bodyweight Shoulder Exercises

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