Back!!!!!

I am back on my blog and ready to go! Please tell everyone you know about this…..I will be posting more workouts than ever and training advice. Check it out!

Plank Pass

         I like this one to change up the standard boring old plank. I would recommend that you have enough core strength and are already able to do the basic plank with ease before doing this exercise. This is a great one to do with a partner and see who can go the longest, it makes for some fun competition.

          To begin set up some small plates, I would suggest using 5lbs-10lbs. If you are first trying this then start with just a few plates, maybe 3-4 and then as you get better you can use 5-6 plates and more weight ( 10lb plates). Put the plates right next to your hands, and then get yourself into a plank position making sure you keep your abs tight, and elbows under your shoulders. Now lift your left arm and grab one of the plates and then return to the plank position before passing it to your right hand and then placing it on the opposite side. Check the video below for a better idea of this one. Your goal should be to pass the plates back and forth ass many times as you can. Moving from the left to the right side equals one pass. This exercise all will work the shoulder and some rear delts.

H4-Full Body Trainer

     This takes 4 exercises and combines them into one monster exercise. I like this one to be used if you don’t have much time on your hands or you want something to kick start your day.. The movements are the deadlift, bent over row, bicep curl and shoulder press. You will use a barbell for the whole routine, and the same weight for each exercise. The weight most likely will be on the lighter side for the deadlift but that is ok. Each exercise is performed one right into another, creating a smooth transition, and each is executed for only one rep.

          Start by lifting the barbell off the ground and perform a deadlift, once you finish the move go right into a bent over row and then stand straight up and perform a curl followed then by a standing shoulder press. Once you finish the press bring the weight back to the floor and repeat the whole workout. I think the best goal to give your self is to try to do as many reps as you can in 10 minutes. If you need to stop and break very quickly during that time go ahead. Next time you do this you can then try to increase the number of reps you did the time before. You can also try performing each exercise 2 times before going into the next one, this can be a variation for future workouts.

Barbell Deadlift 1 rep

COMBO WITH

Barbell Bent Over Row 1 rep

COMBO WITH

Barbell Curl 1 rep

COMBO WITH

Barbell Shoulder Press  1 rep

Repeat from the start.

NS Chest Routine

            This workout will hit both the upper portion of the chest and the lower portion of the chest equally as hard. You will need both a incline bench and a decline bench. The combination of the two, incline for the upper pec fibers, and decline for the lower pec fibers, will create a total chest burn. I strongly recommend using a spotter on this, else it will be too dangerous. 
 

           Start by doing incline barbell bench press for 8 reps ( choose a weight that is tough for the given reps ). When your done go right into decline dumbbell bench presses for 12 reps ( this weight should be lighter than if you were going to do 12 reps of decline by itself, since this is a superset the weight should be slightly lighter). Rest for 90 seconds, or about the time it takes for your partner to complete this routine. Repeat 2-3 times.

Incline Barbell Bench Press 8 reps

SUPERSET WITH

Decline Dumbbell Bench Press 12 reps

Rest 90 seconds. Repeat 2-3 times.

H4-Fat Burner 1

         This routine is advanced and requires a very good upper body strength base and strong core. It also involves plyometrics, which are intense and should only be done if you don’t have knee or back issues. If you do not posses these things then this workout is not for you. You will need a stability ball for this routine. To begin start by doing 12 reps of squat jumps ( get into a squat position and then explode straight up into the air, landing softly and then exploding right back up ). Next go right into 10 pushups, followed by 10 reps of knee ins on the stability ball (To do the knee ins start by getting into a pushup position and place your shins on the ball. Now focus on bringing your knees towards your chest, keep your core tight and exhale. return to the starting position and repeat ). After you complete the 3 exercises repeat 3-4 times.

Squat jumps 12 reps

SUPERSET WITH

Pushups 10 REPS

SUPERSET WITH

Knee Ins on Stability Ball 10 reps

Repeat 3-4 times.

Bicep Duo

        A great routine to hit the both heads of the bicep brachii muscle. You will need just a pair of dumbbells and a barbell. The weight on the barbell should allow you to complete 6 tough reps. The weight for the dumbbells should be a weight you could do 15 reps with. To begin, start by completing standing barbell curls for 6 reps, use a slightly wider grip ( this is in order to hit the short head of the biceps or inner head). Right after you put the bar down grab the dumbbells and complete 12 reps of standing hammer curls, make sure to keep the arms tight to your sides and only allow the forearm to move. Hammer curls will help develop the outer head of the bicep along with the brachioradialis ( which makes your forearm look big). Rest for 90 seconds and repeat 3-4 more times.

Standing Barbell Curls  6 reps

SUPERSET WITH

Standing Dumbbell Hammer Curl  12 reps

Rest 90 seconds and repeat 3-4 times.

Chest/Pushup Combo

         A great routine to pump the chest. As always if you are doing an intense chest workout you should use a spotter. You will be using dumbbells, choose a weight you could complete 10 reps with. To begin do 5 reps of flat bench press, then go right into 5 wide stance pushups ( conduct these nice and slow ). Immediately after you finish the pushups go right back and do 5 more reps with the dumbbells and then 5 more pushups. Rest for 90 seconds. The first time through both the pushups and presses wont feel to hard, but the second time through the combo it will get very difficult.

           After you rest drop the weight by 10 lbs and this time do 6 reps on the presses and then 6 pushups. Immediately do 6 more reps of presses and then 6 pushups. Rest for 90 seconds. Now drop the weight by 10 more lbs and repeat like above, this time doing 7 reps. Rest for 90 seconds. Finally drop 10 more lbs and repeat like above but do 8 reps. And yes now you are finished, your chest and shoulders will thank you.

Flat Dumbbell Bench Press 5 reps

SUPERSET WITH

Pushups 5 reps

SUPERSET WITH

Flat Dumbbell Bench Press 5 reps

SUPERSET WITH

Pushups 5 reps

Rest 90 seconds.

* Now drop 10lbs and do the same format but now 6 reps. Rest 90 seconds. Drop 10 lbs, do 7 reps. Rest 90 seconds. Drop 10 lbs, do 8 reps.

H4-Tricep and Shoulder Toner 1

             Really great one for the ladies who have the back of the arm trouble spot. This routine is very intense so make sure your ready! You just need a barbell for this and a flat bench. The weight should depend on your tricep and shoulder strength. I would use the following guidelines: 10-20lbs for not as strong, 30lbs for solid strength, 40lbs for really strong.

              To start lie on your back and perform 10 reps of tricep extensions with a 6 inch wide grip. Once your done sit up and slide your hands out to a shoulder width grip and perform 10 reps of front shoulder press while staying seated. Repeat this mini cycle back and forth with no rest between for 4 total rounds. This should be a smooth transition from exercise to exercise. Wait until you get up the next day, your triceps and shoulders will be sore.

Lying Barbell Tricep Extensions  10 reps

SUPERSET WITH

Seated Barbell Front Shoulder Press 10 reps

Repeat 4 total times.

H4-Back and Leg Toner 1

       A great cardio/weight workout with high calorie burn. You will need to position yourself on a row pulley machine that has a straight bar attached. Also you will need to set up a barbell right next to the row. Use a fairly light weight, you will need to complete the reps fast and powerful. For the barbell use a weight that you can complete 8 hard reps with. Remember the deadlift is a complex exercise, make sure you have the proper form down!

        To begin the workout start by gripping the bar with a palms down grip and row for 15 reps, be quick and powerful like I stated before, with your focus on squeezing your shoulder blades together. Next move right into 8 reps of a full deadlift with the barbell. Once your down move right into 20 seconds of hill climbers. Repeat 3-4 more times without rest.

Row( Pulley Machine ) 15 reps

SUPERSET WITH

Barbell Full Deadlift   8 reps

SUPERSET WITH

Hill Climbers   20 seconds

Rest and Repeat for 3-4 more times.

H4-Leg and Shoulder Toner 1

      This routine is not for beginners but for intermediate to advanced trained individuals. All you will need is a pair of dumbbells. Use a weight that you do shoulder press for a high amount of reps, so lean towards the light side. This routine is great for overall calorie burn due to the combo style of workout ( Doing two exercises together) and you will be doing leg work which uses a large percent of muscles.

        To begin hold a pair of dumbbells with your palms facing away from you at shoulders height. Simultaneously squat and as you come up from the squat press the weights over head. Next do a lateral low squat side step for two steps ( stay low and keep the butt down and back ). Repeat this whole sequence for about 20 feet or so ( if you have less space that fine ). At the end of the 20 feet drop the weight and perform 5 jackknives ( AKA Burpees, sorry I just hate that word ). After you complete the jackknives go right back into the squat and press back the opposite way and then at the end once again do 5 jackknives. Repeat this whole sequence 2 more times.