MORE ON STATIC STRETCHING

Flexibility


If you’ve ever noticed the fitness world is an ever changing world, and seemingly monthly there is a new break through.

Some things though, remain as rock solid as the iron your pressing and curling.

Stretching


2017-07-13_14.57.36

First, think of your muscles like a rubber band. Now tie a knot in the middle of it. See what I mean?

Basics

There are two (2) basic types of stretching.

  • Dynamic
  • Static

We know that a good warmup period pre-work out is important. Post workout is another story and often times we abruptly stop, shower, (hopefully) and go about our business. Static stretching involves holding specific stretches for a longer period of time, (Typically 30 – 40 seconds) for optimum benefits. Over the years studies show that static stretching tends to be best suited for the end of a workout. Why?

According to Acefitness.org

“No pain, no gain is simply not true. Stretching shouldn’t hurt. Stretch to the point of mild discomfort. Try to find a balance of ease and effort in every stretch.”

2017-07-02_23.57.59


Take Away

Often we sit at desks for long periods of time, or for some, stand for long periods of time. Flexibility is crucial to our success.

  • Reduced pain and stiffness
  • Improved Blood flow and circulation
  • Enhanced performance

So, the next time you knock that #beastmode workout out of the park, or come home for the day stiff as a tree, budget the time to streeeetch it out.

 

SMALL SPACE, BIG RESULTS

WORKOUT IDEAS

Routines


Big things, small packages

Sometimes you don’t always have the benefit of a large facility with copious amounts of equipment. Thats when you get creative, take what you’ve got and make it work. You can still burn fat and build muscle. Really.

Screenshot_2017-04-10-21-01-19-1


Circuit Training

PicsArt_04-28-12.05.27


While not as intense as H.I.I.T, this style of workout still aims at burning calories and inducing sweat. Studies continue to show that lean body mass increases with the use of circuit training. (less body fat.) With a set routine of moves done in the 12 – 15 rep range, and moderate rest in between, the body gets a good strength and aerobic workout in a shorter amount of time.

Levels – I /II

It depends on the individual and what their fitness level is. Not everyone will use the same amount of weight or go at the same speed.

Screenshot_2017-04-10-19-03-12-2

____________

Sculpt

Exercises in this workout are chosen to target as many muscle groups as possible, both upper and lower body.

Warm up 5 – 7 minutes with cardio of choice. 

1. Unassisted Dips

Reps: 12 – 15

Pl4nNsUuWjxUHDkxJJgDoU40E7phV64EvC6n3FRdxss-2

Dips are a powerhouse, compound upper body exercise that targets the chest, shoulders and triceps. After warming up sufficiently, position yourself between two treadmills.

2. Weighted Body Squats 

Reps: 12 – 15

Screenshot_2017-04-19-13-56-29-1

Elevating helps to acheive a deeper squat, really targeting the quads and the glutes. Staying with the treadmills, reverse your stance holding a dumbbell. Keep the core tight and shoulders back. Tip: At the top of the exercise focus on squeezing the glutes.

3. One-arm Machine Back Rows

Reps: 12 – 15

Think outside the proverbial box. Utilize the Chest Press of the workout station to work the back and rear delts. Bend at the knee to adjust for your height while focusing on keeping the back upright.

PicsArt_04-27-11.48.36

Reps: 12 – 15

Move to the

4. Standing Bicep Cable Curl

Reps: 12 – 15

c0ABTedT-OTmyENM6pU3WmlpZJzBU_ZwX4gs4b4_Q4U-1

Everyone wants an impressive set of pythons. Utilizing the Straight Bar Cable Attachment, keep elblows tucked in and shoulders back, and focus on slow, steady repetitions.

5. Rope Extensions/Triceps

Reps: 12 -15 

PicsArt_04-28-01.17.50

● Alternate – Reverse Grip Tricep Extension

If you do not have a rope extension use a Wide Lat-Pull Bar with either a regular or a reverse grip.

RHENGS808lpExeJBz6W2CO4zGZta1kLmvtK6smu-1K8-1-1-1-1

6. Standing Weighted (w/dumbbells) Lunges – Focus on keeping the core tight.

Reps: 12 – 15


20170107_111214-1


7. Dumbbell Bench Press

Reps: 12 – 15 

8. Ab I/Crunches w/bench +  Ab II/Toe Raises Reps: 12 -15 

PicsArt_04-28-02.23.35

A common misconception is that abs should be blasted with excessive reps. Not so. Perform 2 – 3 sets in excellent form and their good.

 

Chest Press Reps: 12 – 15

Cable Shrugs

PicsArt_04-28-02.20.36

Reps: 12 -15 

Using the same bar as with the gun show, stand with feet shoulder width apart, and keep shoulders back.


Keep rest periods between exercises 30 seconds for advanced, 45 seconds to 1 minute for beginniners. Repeat entire circuit x 2.

Even better, do it a third time!

1397578_10204402015544957_466594384920984442_o