Fitness
The classic push-up has been widely considered one of the single most effective techniques in workouts - and for good reason. Whether you’re taking HIIT classes or yoga flows, the push-up introduces itself into nearly every strength building workout we...
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According to the CDC, 77% of adults don’t get enough exercise. But is that really a surprise to you? Your hectic schedule makes working out seem downright impossible sometimes. Maybe you could hit the gym before work? Yeah, as long...
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Monday - Legs A. Back Squats - Warmup for 20 reps with bar only 6 sets 20/20/15/10/6 drop set 12B. Hack squat (superset with Leg press) 4 sets of 20/12/8/6C. Leg Press 4 sets of 20/12/12/12D. Seated...
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3 INTENSE 3 PUMP LegsLying leg curls – 3 x 12Hack squats – 3 x 8, 1 x 8 and 2 drops. Example 5pps x8,4pps x8, 3pps x amrapLeg press – 4 x 10Leg extension – 2 x...
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TOTAL BEGINNER Day 1 Wide grip lat pull down – 3 x 12/10/8Dumbbell rows – 3 x 12/10/8Hammer strength high-low row – 3 x 12/10/8Shrugs – 3 x 15Ez bar curls – 3 x 12/10/8Machine curls – 3 x 12/10/8 Day...
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BOOTY FOCUS Leg day 1 A. Barbell back squat – 4 x 6 B1. Barbell hip thrust – 3 x 12 Superset withB2. Dumbbell reverse lunges – 3 x 8 , switch starting leg each setC. Dumbbell Romanian deadlifts – 3 x...
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BRO SPLIT Chest Barbell Bench Press – 4 x 8Incline Dumbbell Bench Press – 4 x 10 Machine press – 4 x 12, 4th set is a drop setPeck Deck – 4 x 15 LegsLying Hamstring curls – 4 x 15 Barbell Squat...
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STRONGMAN & HYPERTROPHY Day 1Front Squat 5 x 5 Safety Bar Squats with a pause: 3 x 5, 2-second pause at parallel Sled Push: 3 x 50ft, drive with legsGlute Ham Raise: 3 x 12 Weighted Planks: 3 x 60 seconds,...
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PUSH PULL LEGS 3 day split PushA. Slight incline dumbbell press – 4 x 8 after warmups B. Slight decline smith machine press – 3 x 15 / 12 / 10 / C. Peck deck – 3 x 15 D1. Dumbbell...
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BARBELL ONLY Push – A. Bench press – 4 x 15/12/8/8B. Incline press – 4 x 10C. Pushups – 2 x failureD. Over and backs – 3 x 12 E. Landmine single arm press – 3 x 15 F1. Skull crushers...
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DUMBBELLS ONLY Shoulders: A1. Bent over dumbbell laterals – 4 x 15 Superset withA2. Wide dumbbell rear delt rows – 4 x 8 Seated side laterals – 4 x 10Front raises – 3 x 10 Six ways – 2 x 10...
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IT’S ALL ABOUT THE BASICS There’s a melodic nature to the way Gabrielle Cahoon approaches her pilates teachings. Her regimented upbringing on a rural farm in North Carolina alongside her suzuki violin lessons, set the stage for this budding fitness...
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“There's this moment after your losses where you are presented the ‘opportunity’ to quit. What you do during that moment can change the course of your life.” When Brooklyn-born Teddy Pantelis graduated high school, he weighed in at only 115...
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