Love your lower back with this 5 simple exercises - no equipment needed
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Killer cardio workout: go hard or go home - high intensity interval training - part 2
Below is described one set with recommended amount of repetitions for a level that corresponds your physical capabilities. Perform 2-5 sets according to your level (beginner, intermediate, advanced). Exercise 1: Burpees This exercise targets: calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs For this exercise, you will need:...
HIIT cardio workout: go hard or go home - part 1
Exercise 1: jumping jack This exercise targets: calves, hamstrings, quadriceps, glutes, shoulders, hips, back muscles and abdominals. For this exercise, you will need: no equipment Tips: This workout encourages a cardiovascular workout and involves almost every muscle in the body. Jumping jacks require total body movement, including the legs and...
7-minute training plan for sexy and sculpted arms (part 2)
Most of the exercises listed below require a pair of dumbbells or a fitness bar. In this session we will go through 7 exercises with the last exercise being focused on advanced trainees. Focus in this training is on a small, but important muscle: the triceps. 1st exercise: Standing Triceps...
6-minute training plan for sexy and sculpted arms (part 1)
1. Exercise: hammer curlThis exercise targets:forearms, biceps, shoulders, trapsFor this exercise, you will need: two dumbbellsBe sure to keep the proper form - don't lean back as you move the weight up, and don't swing your arms to lift weight, and don't apply too much upper body movement.Beginners: 10 repetitionsIntermediate...
Bye, bye belly fat. Hello rock hard abs.
This training covers the entire abdominal area. Each exercise should be performed: Beginners: 10 repetitions (on each side) Intermediate level: 15 repetitions (on each side) Advanced level: 20 repetitions (on each side) When you are done with all exercises, you have performed one cycle. We recommend 1-3 cycles per training...
The firm booty workout: get a butt like Kim Kardashian in 9 minutes a day
This training is consisted of 8 relatively simple exercises that target mainly your buttocks and hamstrings. All you need is an exercise mat. Advanced performers will eventually need a stepper – or something elevated (you can use stairs if you perform at home or even a chair - which I...
Sciatica exercises: herniated disc rehabilitation
1st exercise: This exercise targets: sciatica pain caused by a herniated disc For this exercise, you will need: an exercise mat Lie down on the exercise mat, on your stomach, in a prone position. Prop your upper body up on your elbows, but make sure to keep your hips on...
Cardio workout at home - a little bit of burpees, a little bit of jumps - part 2
All exercises can be performed anywhere - at home, gym, outdoors, anywhere & no fancy equipment needed. Training is consisted of 6 different exercises. You can connect this training with the previous cardio training, or you can perform it as an independently. Training can performed as one cycle or you...
Guide to killer legs and tight butt for women (and men!)
General rule for those who want bigger muscles: perform with heavier weights and at least 8 reps in one cycle. Make sure to keep proper posture (technique). Of course there will be no big muscles without healthy nutrition (lost of proteins and complex carbs) 1. Squats - with or without...