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August 22, 2021

5 Pool Workouts to Do When It’s Hotter Than Hell

Filed under: Fitness — Tags: , , , , — admin @ 6:58 pm

It’s tempting to view a backyard swimming pool solely as a place to float with a beer in hand (might we suggest one of these stellar summer brews), but even the smallest backyard varieties can provide challenging pool workouts for both serious and recreational swimmers.

A lot of exercises you do on land can be performed in the water. The movements become more challenging because the water resistance—while being less stressful on the joints—puts more force against your body to work against.

Competitive swimmers often turn to dryland training—traditional conditioning and weight room work performed out of the water to complement their swim training. That provides a change of pace and a respite from the water. But for athletes who don’t swim for training purposes, the water can provide similar benefits in terms of breaking the monotony of the gym and complementing traditional strength and cardio training.

Here are five pool workouts perfect for a heat wave.

5 Killer Pool Workouts That Aren’t Just Swimming

Workout No.1

How to do it: Repeat until you reach 20 minutes total for the workout.

A. Knee Hug x 10 each side

How to do it: Standing in chest-deep water, lift your right knee to your chest and grab below your knee with both hands. Pull your right knee as close to your chest as you can as you squeeze your left glute. Return to standing and repeat on the other side, alternating each rep.

B. Lateral Lunge x 10 each side

How to do it: Stand with feet shoulder-width apart. Step out to the right, keeping your toes pointed straight ahead and feet flat. Squat by sitting back and down onto your right leg. Squat as low as possible, keeping your left leg straight and holding the position for two seconds.

C. Wall Kicks x 30 sec.-5 min.

How to do it: These might produce a flashback to childhood swim lessons, Grab the gutter or wall with both hands, your body flat against the surface of the water. Begin with 30 seconds of moderate kicking. Be sure to point your toes and flex the ankles. The kick should be at the surface of the water. Alternate between 30 seconds of moderate kicking and 30 seconds of sprinting, building up to 5 minutes. For a greater challenge, place your face in the water for 10-second intervals.

D. Bobs x 20 or as many reps as possible in 1 minute

How to do it: Stand with feet shoulder-width apart in the shallow end (water should be 3- to 4-feet deep). The taller you are, the deeper you’ll need to wade. Lower your hips back and down until your thighs are parallel to the bottom of the pool—back straight, core engaged. Jump, exploding from the ankles and quads. Land in the starting position. This is the same mechanics as a squat jump on land.

E. Pool Pushups

How to do it: Stand facing the edge of the pool with your hands on the wall with hands shoulder-width apart. The water should be deep enough that your feet are not touching the ground. If you’re in a shallow pool, bend your knees so you’re not touching. Push off the wall and ascend vertically out of the pool for a set of 20 or as many reps as possible in one minute.

Submerge to cool off for a 30-second break.

Workout No.2

How to do it: Repeat until you reach 20 minutes total for the workout.

  • Swim x 100 yards
  • Pillar March x 30 seconds, work up to 1 minute: From standing, lift the knee and foot of one leg as you lift the opposite arm. Drive your foot to the bottom of the pool as you lift your opposite foot and knee and the other arm. You can remain in the same standing position or move across the pool.
  • Lateral Lunge x 10 each side
  • Bobs x 20
  • Swim x 100 yards
  • Pool pushups x 20 or as many reps as possible in one minute

Submerge to cool off for a 30-second break.

Workout No.3

How to do it: Repeat until you reach 20 minutes total for the workout.

  • Knee Hug x 10 each side
  • Pool Pushups x 20 or as many reps as possible in one minute
  • Lateral Lunge x 10 each side
  • Dips x 20: Position yourself with your back to the wall, gripping the edge. Lower yourself slowly and push back up in a controlled manner.
  • Bobs x 20
  • Split Squats x  10 each side: Step out into a lunge. Lower your hips by squatting back and down. Without letting your back knee touch the bottom of the pool, drive your weight back up with the front leg.

Submerge to cool off for a 30-second break.

Workout No.4

How to do it: Repeat until you reach 20 minutes total for workout.

  • Pillar March x 1 minute
  • Lateral Lunge x 10 on each side
  • Swim x 100 yards or 2 minutes of wall kicks
  • Pool pushups x 20 or as many reps as possible in one minute
  • Split Squats x 10 each side.
  • Dips x 20

Submerge to cool off for a 30-second break.

Workout No.5

How to do it: If you’re a more advanced athlete, extend the distances of both the swim and run. Be sure not to run on the pool deck. This workout will build cardio endurance. Plus, even though running does not typically follow swimming in a triathlon (other than running to the transition area), such back-to-back training and transition work is good preparation for multisport competition.

  • Swim 100 yards, then exit pool
  • Put on sneakers and run half a mile
  • Kick off your shoes and get back in the water to repeat the next round

Repeat three times

Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.

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August 3, 2021

Flula Borg Gained 25 Pounds of Muscle With ‘The Suicide Squad’ Workout

Filed under: Fitness — Tags: , , , , — admin @ 2:00 pm

Maybe seeing “Flula Borg workout” wouldn’t have gotten your attention in the past. The German comedian has never been known for being jacked. But if you’ve seen the trailer for the new Suicide Squad, you’ve caught a glimpse of Borg as Javelin, a relatively unknown DC character. He’s a former Olympic athlete who carries around a javelin as a weapon (naturally). So how did Borg, a self-proclaimed “skinny dude,” add slabs of muscle to his frame? He enlisted the help of Los Angeles trainer Paolo Mascitti, whose custom strength-building program scored him 25 pounds of muscle mass.

“My usual routine used to be working out for 20 minutes, eating nothing, and staring at the television for the rest of the day,” Borg tells Men’s Journal. “Paolo told me that wasn’t going to fly.”

Borg also happens to have a supercharged metabolism, so bulking him up required 7,000 calories a day. Read all about the making of an ex-Olympic supervillain here.

The Olympic Lifting Workout That Put 25 Pounds of Muscle on Flula Borg for ‘The Suicide Squad’

Directions: This is a sample circuit Mascitti built for Borg to add muscle mass and increase overall strength. The first two movements are done individually as drop and reverse drop sets to get maximum muscle fatigue. That’s followed by three supersets, where two movements are done back to back with no rest between exercises. Complete the four supersets before moving down to the next pair of movements, taking one minute of rest between each.

1. Barbell Bench Press

5 sets x 15-12-10-8-6 reps (increase weight while decreasing rep count)

How to do it: Grasp the bar just outside shoulder-width apart and arch your back so there’s space between your low back and the bench. Unrack the barbell, then lower it to your sternum, tucking elbows about 45 degrees to your sides. When the bar touches your chest, drive your feet into the floor and press it back up to the starting position.

2. Flat Dumbbell Press

4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)

How to do it: Sit on a flat bench, resting dumbbells on tops of thighs. “Kick” the weights off your legs as you lie down and bring dumbbells to chest level, rotating palms so they face forward. Press the weights up until your arms are fully extended, pause for a moment, then repeat.

3A. Cable Crossover

4 sets x 15 reps

How to do it: Standing with your back to the machine, position the pulleys so they’re level with your shoulders. Grab the handles with each hand and lunge forward into a split stance. Keeping a slight bend in the elbows, press the cables forward in a wide arc until the handles are in front of your face and arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.

3B. Incline Barbell Bench Press

4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)

How to do it: Set a bench to a 45-degree incline. Grasp the bar just outside shoulder width and arch your back slightly so there’s space between your lower back and bench. Unrack the barbell, then lower it to your sternum, tucking elbows about 45 degrees to your sides. When the bar touches your chest, drive your feet into the floor and press it back up to the starting position.

4A. Low-to-High Cable Crossover

4 sets x 15 reps

How to do it: Standing with your back to the machine, position the pulleys so they’re low by the ground. Grab the handles with each hand and lunge forward into a split stance (hands should be by hips). Keeping a slight bend in the elbows, bring the cables upward and forward in an arc until the handles are in front of your face and arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.

4B. Decline Dumbbell Press

4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)

How to do it: Set a bench to a 45-degree decline. Sit, resting dumbbells on tops of thighs. “Kick” the weights off your legs as you lie back, anchor your feet under the pads, and bring dumbbells to chest level. Rotate palms so they face forward. Lower the dumbbells until your forearms are perpendicular to the ground, then press the weights up until arms are fully extended. Pause for a moment, then repeat.

5A. Dips

4 sets x 15 reps

How to do it: At a dip station, or using two stacks of plyo boxes on either side, press up and tuck legs. Keeping chest slightly tipped forward, bend elbows to dip as low as you can, aiming for hands to be parallel to pecs. Reverse movement to starting position.

5B. Triceps Cable Pushdowns

4 sets x 10 reps

How to do it: Set the pulley to the top position, then face the machine. Grab the horizontal cable bar or attachment with an overhand grip so, when in hand, it’s at chest level. Starting with elbows at your side, forearms perpendicular to your body, push down on the bar until arms are extended. Your core should be engaged throughout the entire movement. Pause for a moment, then return to the start position in a controlled fashion.

6A. Skull Crushers

4 sets x 12 reps

How to do it: Pick a dumbbell up and lie down on a flat bench. Hold the weight with both hands on either end, then press it over your chest. Bring the weight down in a controlled movement behind your head, flexing your elbows, and keeping upper arms straight. Once it taps the bench, engage your triceps to bring the dumbbell back to start. Start light with the weight, and try not to move your elbows to assist with the lift.

6B. Standing Overhead Cable Triceps Extensions

4 sets x 12 reps

How to do it: Position the pulley at the tallest height and attach a rope extension. Grab the attachment with both hands and lift it over your head so you can face away from the machine, then lean forward and assume a staggered stance. Hold the rope over your head with elbows forward and arms bent. Extend your arms in front of you by engaging the triceps; don’t use your upper arms. Slowly reverse to return to start.

The Suicide Squad hits theaters and HBO Max on August 6.

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July 16, 2021

HIIT the Beach With These Fat-Burning Workouts

Filed under: Fitness — Tags: , , , , , — admin @ 11:54 pm

High-intensity interval training (HIIT) means different things to different people. For some, it’s about sprinting on a track or pounding away on a rowing machine. For others, HIIT means battling through a CrossFit-style regimen of burpees, pullups, and box jumps. Still ,others think of HIIT as a grueling outdoor workout simulating the challenges found in an obstacle race. There’s no right or wrong answer, but come summer your HIIT sessions should take the form of beach workouts (if you live by the water).


 

HIIT is less about the content of the workout than the protocol. It’s the opposite of taking a long easy jog or going through the motions of a familiar strength training regimen or yoga flow. The term high-intensity interval training could be considered redundant since the alternating work-rest nature of interval training is inherently high intensity. But many people in our short attention span culture struggle to maintain any sort of intensity when working out, preferring to zone out listening to podcasts or, worse, check social media and email while “training.”

That’s why it’s a good idea to get away from it all and do beach workouts, leaving your phone and music in a gym bag. Not only are outdoor workouts a welcome break from the gym, but the sand and surf also provide more options, heightening the intensity.

Previously you might have done 60 minutes of steady-state cardio without feeling much of an impact. Now you might feel exhausted after 30 minutes of HIIT training. You’ll get twice the benefit in half the time. Here are five HIIT beach workouts to try right now.

HIIT the Beach With These Fat-Burning Workouts

Workout No.1


Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Pushups x 15
  3. Mountain Climbers x 20 
  4. Barefoot Run x 400 yards
  5. Squat Jumps x 10: Start in an athletic stance and squat down slightly, as if sitting in a chair. Jump straight up while extending arms overhead. Bring arms back to sides upon landing. Land softly with knees and feet pointing straight ahead. Repeat in a controlled manner without bouncing. Beach workouts have the added benefit of making familiar exercises much harder (thank the sand).
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.2

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Pushups to Dips Ladder: Find a bench and alternate between hands-elevated pushups and dips. Do 10 reps of each, then 8, 6, 4, and 2)
  3. Box Jumps: Stand in front of a park bench. Squat slightly, as if preparing to sit. While swinging your arms, jump and land on top of the bench, keeping toes pointed straight and knees directly over toes. Step down and repeat for a set of 10.
  4. Barefoot Run x 400 yards
  5. Burpees x 10
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.3

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. 5-10-5 Drill: Position three cones or objects in a line 5 yards apart. Start at the middle cone. Run five yards to your right and touch the ground by the cone, Then run 10 yards to your left, touching the ground, then sprint back to the starting point. Repeat twice with 30-second rest between sets.
  3. Get-ups: Lie on your back and raise your right hand in the air. Stand, using (at most) your left hand. If you have sufficient core strength, get up without the use of your arms. Do 5 reps, then switch sides and repeat.
  4. Barefoot Run x 400 yards
  5. V-ups x 60 sec.: Begin on your back with hands extended overhead. Lift legs and crunch up at the same time so your body forms the shape of a “V.”  
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.4

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Farmer’s Carry x 40 yards: Find two objects of similar size and weight (beach chairs, beach bags, etc.). Hold one in each hand, then walk 20 yards out and 20 yards back.
  3. Butt Kicks x 10: From an athletic stance, squat slightly as if sitting in a chair. Jump, bringing heels to glutes. Don’t arch the lower back. Land softly in an athletic stance and repeat.
  4. Barefoot Run x 400 yards
  5. Diamond Pushups x 10: Touch index fingers and thumbs together to create a diamond, then perform pushups.
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.5 (for swimmers)

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Swim x 200 yards: Freestyle along the shore (100 yards out, 100 yards back), then run out of the water as if in a triathlon transition.
  2. Three-Hurdle Drill x 60 sec.: Lay three objects—sticks, rocks, etc.—two to three feet apart from one other. Stand parallel to the first object and straddle it. Run laterally over the obstacles, stepping over them, never crossing your feet. Only the outside foot goes beyond the outside obstacles.
  3. Burpees x 10
  4. Swim x 200 yards: Freestyle along the shore (100 yards out, 100 yards back), then run out of the water as if in a triathlon transition.
  5. Middle Blockers: Squat until your thighs parallel to ground, then explode up. Think in terms of extending your ankles, knees, and hips in a straight line, then landing on the ground in an athletic stance. The difference between this and a squat jump is you keep your hands up as if looking to block a volleyball at the net. If there’s an actual net set up on the beach, use it.

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

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March 5, 2021

At-Home Back Workouts to Build Size and Strength

Filed under: Fitness — Tags: , , , , , , — admin @ 7:28 pm

Just because you only have a few choice pieces of equipment to your name doesn’t mean your at-home training options are abysmal. What’s more, if you’re spending more time at home, sitting for most of the day, that’ll do a number on the postural muscles of your upper and lower back. They’re likely screaming for your attention in the form of atrophy, chronic pain, and maybe even some shoulder issues. You know what can turn that all around? At-home back workouts.


 

Proper training can bolster the small stabilizing muscles in your back to alleviate lumbar pain, fix imbalances in your shoulders to safeguard your body against injury and, of course, build size and strength. And it can all be done with scant equipment. Try these at-home back workouts to keep your strength up and develop those dormant postural muscles. You’ll develop size and strength with nary a Smith machine or barbell in sight.

7 At-Home Back Workouts to Build Size and Strength

Workout 1: EMOM Pullups

Equipment needed: Pullup bar

Directions: EMOM stands for “every minute on the minute.” To do this workout, simply time out 20 minutes and perform 3-5 pullups at the start of the first minute and at the turn of each subsequent minute until 20 minutes have elapsed. Sounds easy at first, but if you’re being honest with your rep quality, you’ll probably realize your fate by set number 10.

Workout 2: Bodyweight Back Attack


Equipment needed: Two benches (or flat surfaces) and a mat
Directions: Perform these exercises as supersets, completing the first move for prescribed reps or duration, then moving immediately to the second, resting only between rounds.
1A. Back Plank x 20 seconds: Set two benches parallel to one another. Sit in between and plant triceps on either bench, knees bent, feet flat on the floor. Drive elbows into the benches and actively work to raise your chest as high as possible by retracting the shoulder blades as you drive your feet into the floor and bridge hips toward the ceiling. Squeeze your glutes throughout and don’t forget to breathe. Watch a video demonstration here.
1B. Handcuff Raises x 12 reps: Lie face down on the floor with arms behind back, elbows bent, hands clenched into fists with palms facing out (as if you were wearing handcuffs). Keep fists as close to each other as possible, and let the elbows and shoulders fall toward the floor. To perform the raise, retract shoulders and arch upper body off the floor. Hold each position for 2 seconds. Watch a video demonstration here.

Perform as a superset for 5 rounds. Rest 1 minute between rounds.

2A. Wall Shoulder Extension x 45 seconds: Stand in front of a wall with your back against it, butt making contact. Reach back with hands beside your hips, and pull shoulders down and back. With closed fists, drive them into the wall as hard as you possibly can for the prescribed time. This seems easy, but it isn’t if you’re working as hard as possible. You should feel all the muscles in your upper back working hard too. Watch a video demonstration here.
2B. Neck Plank x 15 seconds: Position your head and shoulders on a flat bench, feet flat on the floor and knees bent at 90 degrees. Gradually slide your way forward until only your head is supporting your body weight. Don’t let your body sag or fall; keep your back higher than bench level. Watch a video demonstration here.

Perform as a superset for 5 rounds. Rest 1 minute between rounds.

Workout 3: The Little Things

Equipment needed: Medicine ball (8-12lbs), light dumbbells (5-8lbs), and full water bottle (2lbs)
Directions: Perform these exercises as supersets, completing the first move for prescribed reps or duration, then moving immediately to the second, resting only between rounds.

1A. Med Ball Tomahawk x 12 reps: Lie on your stomach on a mat, holding a medicine ball, elbows bent. Engage your core and glutes to lift legs and elbows off the ground as you draw the medicine ball behind your head. Tap the ball to your upper traps, working toward hitting your lower traps. Watch a video demonstration here.
1B. Trap 3 Raise x 12 reps each side: Rest one forearm on any surface that’s around waist level, then prop your head on that arm. Hold a light 8-pound dumbbell in the other hand. Hinge at your hips. Your torso should be parallel to the floor, soft bend in knees, heels peeled off the floor. Set your working shoulder by retracting the shoulder blade before each rep. Raise the weight up diagonally. It’s okay if there’s a very slight swing to make this happen. You should feel this mostly in your mid back. Don’t let your ego get in the way; go light. Watch a video demonstration here.

Perform as a superset for 4 rounds. Rest 1 minute between rounds.

2A. Floor Blackburns x 12 reps: Lie on your stomach, feet flexed, light dumbbells in either hand, palms facing one another. Elbows should be bent out to the side. Keep your head pressed to the floor as you press the weights overhead, then bring back to the start position. Don’t let your elbows or weights touch the floor. Watch a video demonstration here.
2B. Prone Transfers x 12 reps: Stay in the same position, lying on your stomach. Lift your arms and legs off the floor, holding the full water bottle. Pass it behind your back and over your head from one hand to the other, making large arm circles. Be sure not to let any part of your arms or hands touch the floor. Watch a video demonstration here.

Perform as a superset for 4 rounds. Rest 1 minute between rounds.

Workout 4: Banded Bliss

Equipment needed: Assorted loop bands
Directions: Perform these exercises as supersets, completing the first move for prescribed reps or duration, then moving immediately to the second, resting only between rounds.
1A. Banded Scapular Slides x 15 reps: Fix a flat resistance band at your midline (anchor on a door knob). Sit on the floor facing the anchor point with either end of the band in each hand. Maintain a strict upright seated position with legs extended straight (if that’s too challenging, bend your knees) as you cactus your arms out to either side, elbows bent, palms facing one another. Press the bands overhead, fighting resistance so the bands don’t pull your hands forward, until your arms are straight. Lower down and repeat. Watch a video demonstration here.
1B. Banded Seated Row x 15 reps: Using the same setup described above, row the bands toward either side of your midline.

Perform as a superset for 5 rounds. Rest 1 minute between rounds.

2A. Banded Good Morning x 15 reps: Place a heavy resistance band behind your neck and under your feet. Keep the lower back in its natural arch, bend your hips back and lower your torso until it’s nearly parallel to the floor. Think about keeping your chest up and pointing forward. Explosively extend your hips to come back up. Watch a video demonstration here.
2B. Banded Pulldown x 15 reps: Set up two heavy resistance bands at the top of a fixed anchor. Sit on the floor and grab the bands in either hand; sit so your body, band, and anchor point make a 45-degree angle (don’t sit directly underneath the anchor). Lean back a bit and set palms facing the floor, arms extended. Draw your shoulders down and back and engage your lats to pull the bands down, rotating palms so they’re facing you at the bottom of the movement, elbows down by sides. Watch a video demonstration here.

Perform as a superset for 4 rounds. Rest 1 minute between rounds.

Workout 5: Death by Dumbbell Rows

Equipment needed: Medium and heavy pair of dumbbells and a bench
Directions: Perform exercises as straight sets or compound sets, when indicated, for prescribed reps, sets, and rest. Similar to supersets, exercises in a compound sets are to be done back to back without rest. The difference is they work the same muscle group, whereas supersets hit opposing muscle groups.
1. Fisherman Row – 4×15 reps each side: Set up on a flat bench for a single-arm dumbbell row, but instead of putting one knee on the bench, put both knees on it. You’ll be diagonally across the bench, allowing your chest and torso to remain stable and flat. Row the weight straight up toward your ribcage. Rest 90 seconds between rounds. Watch a video demonstration here.
2A. Renegade Row x 10 reps each side: Begin in a pushup position, holding dumbbells on the floor in a neutral grip. Perform a pushup on the dumbbells, then immediately perform a one-arm, neutral-grip row. Repeat the pushup and row on the other side.
2B. Banded Chest Supported Row x 15 reps: Lie face down on an incline bench. Wrap a mini looped resistance band around wrists (the band shouldn’t be too thick or tight) and hold medium-weight dumbbells in either hand with a neutral or underhand grip. Squeeze shoulder blades together and row the weights toward your chest. As you pull, aim to separate the weights at the same time in order to hit the rear deltoids. Watch a video demonstration here.

Perform as a compound set for 4 rounds. Rest 1 minute between rounds.

3. Dumbbell Bentover Row – 5×12: Stand with feet shoulder-width apart and hinge forward at the hips, arms extended with dumbbells hanging straight down, to start. Row the weights up to your torso, keeping elbows tucked in line with your body. Reverse motion to return to start.

Workout 6: TRX and Bodyweight back Workout

Equipment needed: TRX or any suspension training system
Directions: Perform exercises as supersets or compound sets for prescribed reps, sets, and rest.

1A. Rear-Delt Rockers x 12 reps: Hang the TRX from a high anchor as you would for an inverted row. Grab the handles with palms facing out and come directly under the anchor point. Extend arms, bend knees, and dig your heels into the floor. Row your upper body up, sinking hips so you’re in an upright “seated” position, hands near shoulders to finish the rep. Don’t let your body touch the ground, and think of this as a rocking or pivot motion. Remember to keep the shoulder blades retracted the entire time. Watch a video demonstration here.
1B. Inverted Rows x max reps: Hang TRX from a high anchor. Grab the handles and come directly under the anchor point, palms facing one another. Extend arms and legs (you can also bend your knees and plant your feet, but keep hips lifted). Row body up until handles are by your chest.

Perform as a compound set for 5 rounds. Rest 2 minutes between rounds. 

2A. Bear Dogs x 6 reps each side: This movement combines a bear stance position with a bird dog movement. Come into a quadruped position on hands and knees, then engage your core to bring both knees three inches off the floor. Slowly and carefully raise one arm and the opposite leg off the floor to a full extension. Don’t allow your body to twist or rock, and keep the planted leg in the same position it started in. Repeat on the opposing side. Watch a video demonstration here.
2B. Close-Grip Chinups x max reps

Perform as a superset for 4 rounds. Rest 90 seconds between rounds.  

Workout 7: Plain ol’ Barbell

Equipment needed: Barbell and plates
Directions: Perform as straight sets, completing all reps and sets of an exercise before moving on.

1. Barbell Deadlift – 5×10 reps with 2-minute rest between sets
2. Barbell Bentover row – 4×12 with 2-minute rest between sets
3. Barbell hang clean – 5×5 reps with 2-minute rest between sets
4. Barbell Shoulder Extensions – 4×12 with 90-second rest between sets

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February 12, 2021

30-Minute HIIT Workouts to Challenge Your Muscle and Mettle

Filed under: Fitness — Tags: , , , , , , , — admin @ 6:59 pm

When you’re in a crunched for time, training with purpose gets difficult. Such occasions call for 30-minute HIIT workouts that make the best of a bad situation. Instead of winging it, come prepared with effective routines that do the most with what you’re working with. Turning to high-intensity interval training—implementing a high work to rest ratio that keeps your heart rate elevated for most (if not all) of the session—helps train your conditioning and elevate your metabolism to trigger fat loss. Now who wouldn’t want that? Bookmark these killer 30-minute HIIT workouts. They’ll get you fired up in no time.

 

Best 30-Minute HIIT Workouts to Burn Fat and Build Muscle

Workout 1: Barbell Complex

Equipment needed: barbell and weight plates

Directions: A complex is a very efficient method of weight training that asks you to perform sets of many different exercises in succession without putting the weight down between to regather. For that reason, it makes the most sense for one move to “flow” into the next. By the end of the last rep of the final exercise of a complex, you’ll likely have been under load for up to 2 minutes. And that’s the point. Rest as long as needed between rounds, but challenge yourself to see how many rounds you can perform in 30 minutes. The goal: Try to hammer out 7 rounds.

A1) Barbell Romanian Deadlift x 8 reps
A2) Barbell Bentover Row x 8 reps
A3) Barbell Hang Clean x 6 reps
A4) Barbell Front Squat x 6 Reps
A5) Barbell Push Press x 6 reps

Pro tip: When selecting the weight for the complex, be sure to choose a weight that caters to the “smallest” or “weakest” lift of the group. In the workout above, that would likely be push presses or hang cleans for most lifters. Don’t choose your deadlift 8RM knowing you’ll have to clean and press that weight.

Workout 2: EMOM Training

Equipment needed: Set of dumbbells (kettlebell optional)

Directions: EMOM training stands for “every minute on the minute,” and it’s a great way to manipulate a time crunch and short rest intervals to burn more fat and trigger muscle growth. To do an EMOM workout, choose a big lift and select a weight that’s 60 percent of your normal 10-rep max. Start your timer, then start your first set of 10 reps (it’ll probably take around 20 seconds). You now have the remainder of that minute to rest. Your next set begins promptly when the clock begins the next minute. The idea is to repeat this work/rest until you’ve reached the designated time. Try this EMOM workout next time you’re in the gym:

1. Goblet Squat x 8 Reps – EMOM for 15 minutes
Rest as long as needed after set 15

2. Dumbbell Incline Bench Press – 10 Reps – EMOM for 15 minutes

Pro tip: EMOM training will completely exhaust a given muscle group once all sets are complete. If you plan to do EMOM sets of more than one exercise over the course of a workout (like this one asks for), make sure you’re using non-competing muscle groups. It wouldn’t be wise to follow up 15 minutes of EMOM goblet squats with split squats, for example. Nor would it be wise to succeed dumbbell incline bench press with pushups or overhead presses. Give your muscles a chance to get all the benefits from the exercise.

Workout 3: Tabata Training

Equipment needed: Set of dumbbells

Directions: Employing the Tabata method epitomizes HIIT. For a given exercise, you’ll focus on 20 seconds of work, followed by 10 seconds of rest, then repeat that sequence 8 times before going onto the next movement. The goal should be to use very light weight or bodyweight where applicable, and aim for fast, explosive, but honest repetitions that use full range of motion and good technique. In 30 minutes, you should be able to get through 5 Tabata rounds, while resting for some time between exercises. Try this:

1. Tabata Bodyweight Squats: Set a target below (like a low step platform) to have a consistent depth achieved in each set. It won’t be easy as the clock ticks on. Aim for 25 reps.
Rest 1 minute before moving on to exercise B
2. Tabata Pushups: Following the same principle above, set a mat or pad on the floor under your chest for it to contact on each rep.
3. Tabata Bentover Rows: Use no more than 10 pounds
4. Tabata Dumbbell Push Press: Use no more than 10 pounds
5. Tabata Bodyweight Stationary Lunge: You can decide whether to lunge forward or backward, but remember not to spend time standing between reps.

Pro tip: With this kind of training, it’s easy to cut range of motion when fatigued. Though the overall goal is indeed to perform as many reps as possible, always make an assessment in your mind. Don’t aim for more reps at the expense of good form. If tired, take a second or two to gather yourself, then knock out a couple more great-quality reps.

Workout 4: Active Rest Approach

Equipment needed: Set of dumbbells or kettlebell, heavy resistance band, and ab wheel

Directions: To keep your heart rate from bottoming out between sets, you’ll simply perform filler exercises for the duration of your intended rest that recruit completely different muscle groups from your main exercise (use 30 percent of your typical efforts). You must continue doing reps for the entire time allotted.

1. Goblet Squats: 5 x 12 reps with 1-minute rest between rounds
Filler exercise: Banded Triceps Pressdowns x 60 seconds
2. Bodyweight Chinups: 4 x max reps with 1-minute rest between rounds
Filler exercise: Bodyweight Glute Bridge x 60 seconds
3. Ab-Wheel Rollouts: 4 x 10 reps with 1-minute rest between rounds
Filler exercise: Dumbbell Biceps Curl x 60 seconds

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February 2, 2021

Bryson DeChambeau Invests in Mark Wahlberg’s Supp Company, Performance Inspired

Filed under: Fitness,Health — Tags: , , , , , , — admin @ 5:16 pm

You could say Mark Wahlberg’s most at home when he’s training. His inner drive is genetic and by some standards borderline obsessive—but that’s why the man’s so successful. He previously spoke with Men’s Journal about his daily routine, saying “breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6.” So it was only natural for him to make a personal venture into supplements. Enter Performance Inspired.

After all, what better way to maximize recovery and gains than to have a direct hand in optimizing pre-workouts, BCAAs, creatine, and bars? From the beginning, Wahlberg adopted a startup mentality, hustling to research the competition and reaching out to distributors (you can read all about his journey into the supplement biz here). His partner, Tom Dowd, worked at GNC for 25 years and was involved with an exhaustive range of product development. His know-how and Wahlberg’s determination to provide clean, natural products to everyone from student athletes to weekend warriors made PI a success.


Now, they’re welcoming a new ownership union with pro golfer Bryson DeChambeau. He’ll take an active leadership role in shaping PI’s line of products and work with Wahlberg to inspire others to lead healthier lifestyles through fitness and nutrition. (We foresee many brainstorms happening over a round of golf.)

“The PI team created a full line of all-natural, clean products you can trust and their commitment to quality is what drew me to their products,” DeChambeau said in a press release. “I look forward to helping them develop more products and introducing healthy options to the golf and fitness community. Everyone is looking for healthy options on the course and at home, and I can’t wait to help inspire others to improve their golf fitness and their overall health, the right way!”

The hope is to develop a “Golf Fitness” strategy largely influenced by DeChambeau. (If you’ve been following his 40-pound bulk-up, you know why.) DeChambeau’s been creating a buzz ever since he beefed up—prioritizing strength, flexibility, and nutrition—and started driving the ball, on average, 322 yards. He finished the 2020 PGA Tour season as the longest hitter in the history of professional golf. If it seems like DeChambeau and Wahlberg are a match made in heaven, that’s because they are.

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December 28, 2020

The Workout That Transformed Riz Ahmed for ‘Sound Of Metal’

Filed under: Fitness — Tags: , , , , — admin @ 6:05 pm

Riz Ahmed had a clear vision of what he wanted to look like in Sound of Metal. The British actor wanted to morph into a ripped rock star since his character, Ruben, is an ex-addict punk drummer who begins to suffer devastating hearing loss.


 

“Riz has immense focus in everything he does,” says trainer Leighton Grant II, who helped Ahmed prep for the role. On top of his fitness expertise, there was also an element of Ruben’s journey that Grant connected closely with. “I wear hearing aids myself, so missing sounds or parts of conversation is a part of my daily life.”

Grant developed a diverse and comprehensive training program to execute over the three months they had together before Sound Of Metal began filming in Massachusetts. Since Ahmed was starting with a particularly lean frame at the time, the mandate was to build muscle during the first phrase, then shred him down during the second push.

“I was checking Riz’s weight and body fat percentage at least every other week, so we knew exactly where we was at all times,” says Grant. “Giving the history that Ruben has, the goal was for him to have a seriously striated physique when he showed up on set.”


Since Ahmed was playing a drummer, their training paid special attention to rhythm and tempo, too. That work came through especially during their agility drills and boxing sessions. “I’ve found similarities between boxing and punk drumming,” says Grant. “There’s a level of aggression and musicality that comes through both.”

Between the workouts with Grant and drumming practice with Guy Licata, Ahmed pulled off an impressive transformation for Sound Of Metal. Here’s how he did it.

Riz Ahmed’s Sound Of Metal Nutrition


During their three-month training period, Ahmed put on muscle while lowering his body fat percentage by four percent. That was accomplished by upping his caloric intake during the first phase, to help with the bulking period, then cutting that amount by 1,000 calories during the second phase.

Since Ahmed was on the movie quite a bit, not allowing for daily monitoring in-person, they started with the baseline of meals from Kettlebell Kitchen, with some meal manipulation coming from Grant. During the first period he was taking in about 2,500 calories. And during the cutting period, they switched to keto-based meals from the service, where the actor was taking in anywhere between 1,500 and 1,800 calories.

There were also home-cooked meals centered around clean protein, vegetables, and good carbs. Example breakfasts included eggs, minced beef, spinach, and sweet potato; lunch would be chicken breast, quinoa, and greens; and dinner would always be greens with a choice of protein. Depending on the type of training being done, fruit and a protein shake were added.

The Workouts That Transformed Riz Ahmed Into Ruben In Sound Of Metal

The training started with a focus on building muscle with traditional movements over the course of four days a week, split between upper and lower body sessions. During the beginning of the program, cardio was kept to a minimum. As the weeks progressed, Grant began to add conditioning to Ahmed’s training, which included everything from foot work to boxing to kettlebell circuits.

During the second phase of the program, the lifting was kept low and more conditioning was introduced. The training was upped to six or seven days a week. Since the exercise was constant, recovery became more crucial, and Grant would step in to perform instrument-assisted soft tissue mobilization on occasion. Wednesdays were dedicated to boxing as a means to dial in Ahmed’s rhythm and get a great shred.

Example Upper Body Day From Riz Ahmed’s Sound Of Metal Training

Directions: Complete 3 sets of each superset, with 45 seconds between supersets, then move onto the next.

A1. Single-Arm Dumbbell Bench Flye x 12 reps (each side)

Lie on your back on a flat bench, holding a dumbbell in your right hand with a neutral grip. Press the dumbbell so it’s stacked directly over your shoulder, and rest your left hand on left thigh. Retract your right arm’s shoulder blade and unlock your elbow, then slowly lower the dumbbell laterally. Allow your elbow to bend a bit until your arm is fully extended, dumbbell at chest level. Reverse the movement by engaging your pec and bringing the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

A2. Barbell Chest Press x 12 reps

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and bench. Unrack the barbell and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet into the floor and press the bar back up. Repeat.

B1. Reverse Flye on Cable Cross Machine x 15 reps

Adjust two cable machines to a medium resistance and a midrange setup. Stand tall between both cables, grabbing the right cable with your left hand and the left cable with your right hand, feet shoulder-width apart. Begin with arms crossed over your chest (as if you were hugging yourself), then engage your lats and extend arms out to the sides until they’re parallel to the ground, squeezing your shoulder blades together. Slowly reverse the movement back to the starting position. Repeat.

B2. Close-Grip Row x 12 reps

Start by putting a close-grip handle (V bar) on the cable machine. Sit on a bench (or on the floor, just adjust the stack height accordingly), and grab the bar with a neutral grip, palms facing one another. Keep your back straight as you row the handle toward your lower abdomen, squeezing your shoulder blades together. Slowly reverse the movement—again, keeping a flat back. Repeat.

C1. Single-Arm Reverse Dumbbell Flye x 12 reps (each side)

Grab a dumbbell in your right hand using a neutral grip (palm facing in), standing with feet shoulder-width apart. With a soft bend in your knees, hinge at your hips and tip your torso forward and down so it’s nearly parallel to the floor. Let your right arm hang under your chest, left hand braced on left knee for support. Engage your lat, raising your right arm until it’s parallel to the floor, keeping a slight bend in your elbow throughout the movement. Squeeze your shoulder blade at the top, then slowly lower the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

C2. Arnold Press x 12 reps

Hold dumbbells in each hand, palms facing you. Engage your glutes and abs as you begin to press the dumbbells overhead. Halfway through the movement, rotate your palms so they face out. Extend arms fully overhead, being careful not to hyperextend your back. Reverse the movement in a controlled manner. Repeat.

D1. Plank w/ Hip Hike x 20 reps

Come into a plank position, weight over wrists, hips level and in line with back, and core engaged. Lift your hips up while squeezing your abs, then hold for a count of two. Lower back down in a controlled manner. Repeat.

D2. Bicycles x 45 seconds

Lie flat on the floor with your lower back pressed to the ground and knees in tabletop position. With your hands cradling your head, pull shoulder blades off the floor. Begin to go through a bicycle pedal motion, drawing one knee up toward armpit while straightening the other leg, twisting torso so the opposite elbow meets opposite knee. Repeat for 45 seconds, then switch sides.

Sound Of Metal is now available on Amazon 

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December 15, 2020

For More Power, Add Jumps to Your Squats

Filed under: Fitness — Tags: , , — admin @ 2:39 am

Developing muscle power and speed requires a different skill set than raw strength and endurance. A new study of competitive soccer players in the Annals of Applied Sports Science found that 40 minutes, twice weekly, of plyometric exercises was better than straight-up resistance training for improving the players’ power and speed after 12 weeks. (Resistance exercises, however, were better for improving sheer strength and endurance.)

The good news: You can have the best of both worlds by combining moves. Do 2×10-rep weighted squats (resistance training), then ditch the weights and do 2×10-rep squat jumps (plyo training). Follow that with 2×12-rep weighted Bulgarian split squats, then switch to either 2×10-rep box jumps or 2×10-second bounds.


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