Posted by afitman040506 on January 28, 2009 under Core Training, Exercise Library, Sample Workouts | 
Looking for a quick home exercise routine? Here is a workout that can be done with very little equipment. All you need is a jump rope and your body.
Warm-Up: 5 minutes of Jumping Jacks/Marching In Place
A1) Jump Rope – 100 repetitions
A2) Mountain Climbers – 100 repetitions
A3) Squat Thrusts – 15 repetitions
Rest 60 seconds and repeat 2x (Total of 3 sets)
B1) Bodyweight Squat – 20 repetitions
B2) Push-Ups – 15 repetitions
B3) Single Leg Hip Extension From the Floor – 12 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
C1) Leg Raises – 15 repetitions
C2) Bicycle Crunch – 50 repetitions
C3) Side Bridge – 10 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
Cool Down: 5-10 minutes of light dynamic and static stretching
Note on Notation: Each group (A, B, C) indicates a superset. For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions. After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets. After you have performed 3 sets of the A group, you can then move on to the B group, etc.
Posted by Chad Anderson CSCS on December 9, 2008 under Core Training, General Fitness, Weight Loss |
Abdominal training is the focus of a lot of attention these days. The belly is the number one problem area for most people and often is the area worked the most (usually on a daily basis) during an exercise routine. However, the abdominals are a muscle group just like any other and they need to recover as well. Therefore, for those who insist on working the abdominals frequently, I recommend taking the following approach.
Read more of this article »
Posted by Chad Anderson CSCS on February 13, 2008 under Core Training, Exercise Library, General Fitness, Strength Training, Weight Loss |
Want to exercise but don’t have any equipment? Here is a brief list of exercises (with descriptions) that only require your body!
Push-Ups
1. Lie prone (facing down) on the ground with your hands slightly wider than shoulder width apart.
2. With your back flat and body rigid and using the toes and the pivot point, press upward from the ground, fully extending the elbows to the starting position.
3. While maintaining a straight body, (back straight, head up) allow yourself to slowly lower to the floor until the chin makes contact with the floor/mat. Inhale during the downward movement.
4. Reverse the movement and press your body up to the starting position, again maintaining a flat back with the head up. Exhale during the movement.
Burpees
1. Starting position: Standing up right with your feet hip width apart, arms by your side.
2. Quickly squat down and put your hands on the floor in front of you.
3. Kick your legs out behind you, ending in a push-up position.
4. Quickly bring your legs back to the squatting position and stand up and jump into the air. Repeat. Breathe normally. Read more of this article »
Posted by Chad Anderson CSCS on January 14, 2008 under Core Training, Exercise Library, Strength Training |
1. Starting position: Lying on your side with your elbow directly under your shoulder, body in a straight line, with knees bent to 90 degrees.
2. Slowly lift your hips off the floor as far as you can, pivoting at the knee. Do not allow the shoulder to slouch. Exhale through the movement.
3. Slowly return to the starting position.
Note: To make the exercise more difficult, pivot from the feet instead of the knees.
Posted by Chad Anderson CSCS on December 27, 2007 under Core Training, General Fitness, Sample Workouts |
I enjoy exposing people to new exercises or new ways to spice up traditional exercises they already perform. So, from time to time I will post sample workouts, exercise combinations, full body routines, etc. for you to try on your own. Hopefully this will open the door a little for you to experiment with what you do to make your exercise program more enjoyable and more effective. Read more of this article »
