#KILLER BICEPS EXERCISES WITH RESISTANCE BAND

[learnfrommadonna]

Madonna's New Workout Routine: Get Those Arms Like a Material Girl!

Hey, hey, hey, it's your girl Madonna back at it again with some fitness advice for all my fellow Material Girls and Boys out there. So listen up, y'all, because I know you want those toned and sculpted arms like moi. And no, it's not just from all those dance routines and hours of performing – I also work hard in the gym.

Now, I know what you're thinking – "But Madonna, I can barely lift a bag of groceries. How am I supposed to get those guns?" Well, honey, it's all about starting small and building your way up. Don't try to be lifting weights like a bodybuilder on your first day. That's just asking for trouble.

Start with some light weights or resistance bands, and do exercises like bicep curls and tricep extensions. And don't forget about push-ups – they're a classic for a reason. Trust me, before you know it, you'll be flexing in the mirror like a pro.

But here's the real secret, darlings – consistency. You can't expect to get those killer arms with just one or two workouts a month. Make it a regular part of your routine, and keep pushing yourself to do more. And remember, it's not just about looking good, it's about feeling good too. Exercise is great for your mental health and overall well-being.

So there you have it, folks. Follow my advice, and you too can have arms like a Material Girl. And if all else fails, just wear a ton of bangles like I do – that'll distract 'em from anything else.

Until next time, keep those muscles pumping!

[keekers0]

Killer Bicep Exercises with Resistance Band (2 Times Per Week)

When it comes to building bigger and stronger biceps, the resistance band curl is a great option. Adding bicep curls to your strength training routine is a terrific way to get the biceps you've always desired. Heavy weight lifting isn't necessary for this efficient form of strength training. There are no pricey dumbbells, bars, or intricate weight equipment required to begin sculpting your biceps. You don't even need to leave the comfort of your own home to begin gaining muscular growth. All you need is a resistance band. If you want to know more about this, Click here

[calorieworkouts]

Weight Training for Beginners

For many gym-goers, the goal isn't 20-inch biceps. It's most likely regarding entering fantastic form- and really feeling excellent along the road. While cardio's deadly for developing endurance and shedding pounds, there's a large situation for weights, from the classic pinheads and also weights to kettlebells as well as past. Studies recommend weight training at the very least three days a week not only constructs muscle mass, however could also help lower body fat, increase metabolism, and develop bone thickness better compared to cardio workout alone Influence of workout training on physical as well as efficiency adjustments with weight loss in men.Kraemer, W.J., Volek, J.S., Clark, K.L., et al. Division of Kinesiology, Noll Physiological Proving ground, The Pennsylvania State College, University Park, PA. Medicine and Science in Sports and also Exercise 1999 Sep, 31( 9): 1320-9. The impact of exercise and diet plan constraint on daily energy expenditure.Poehlman, E.T., Melby, C.L., Goran, M.I. College of Medication, Division of Medication, College of Vermont, Burlington, VT. Sports Medication 1991 Feb, 11( 2): 78-101. The results of modern resistance training on bone density: an evaluation. Layne, J.E., Nelson, M.E. Nutrition, Exercise Physiology as well as Sarcopenia Laboratory, Jean Mayer USDA Human Nutrition Research Facility on Aging, Tufts University, Boston, MA. Medicine as well as Science in Sports and Workout 1999 Jan,31( 1):25 -30. . Lifting weights has also been connected to enhanced cardiovascular health and wellness Concurrent resistance and also cardiovascular training as defense versus cardiovascular disease. Shaw, I., Shaw B., Brown G., et al. Division of Advertising and marketing as well as Sporting activity Management, Vaal University of Technology, Vanderbijlpark, South Africa. Cardiovascular Journal of Africa July 2010. .

But when it concerns hitting the weights, starting is usually the most significant obstacle. With relatively countless training designs for a variety of goals, just recognizing where to begin can quickly shut off any weight area newbie. In order to help take the edge off pitching in, the Greatist team goinged over to Grind Physical fitness, where trainers Anja Koschak and also Damien Bourbeau took our testers with two fully-body, beginner-friendly resistance exercises. Continue reading to get their programs, suggestions, and also takeaways for a smoother introduction to striking the weights.

Program A With Anja Koschak

Emphasis: Overall toning/fat loss

Warm Up: 4-minute jog on the treadmill, complied with by a 5-minute heart rate-boosting series of strolling lunges, companion resistance band sprints, and conditioning ball throws.

1. Step-ups x 12 reps each leg 2. Dumbbell lunges x 12 reps each leg Repeat superset 3 times through minimal rest Rest 2-3 minutes

3. Sittinged machine shoulder press x 10 reps 4. Dumbbell burpee with overhead press x 10 reps Repeat superset 3 times through marginal rest Rest 2-3 minutes

5. Cord woodchoppers x 12 each side Adjust elevation from high, middle, to low for a total of 3 sets Rest 2-3 minutes

6. BOSU ball planks on forearms, 30 sec 7. BOSU ball slabs available, 30 sec 8. BOSU ball side planks, 30 sec

Full-body stretch

What our Greatist tester, Kate, needed to spoken: 'The relocations were simple and also self-explanatory, which I think could be an issue for newbies that wish to see to it they do not look like they're newbies.' While the burpee/shoulder press supersets were 'ruthless,' Kate liked the BOSU sphere planks as well as woodchoppers. 'Anja established the weight about 10 pounds larger compared to I would have myself and I did it with hardly any trouble, which was a super fulfilling sensation.'

What our Greatist tester, Max, needed to say: 'The most fulfilling part of the exercise was completing the burpees. The rate required to do the exercise was grueling, as well as was killer on the shoulders- however I could possibly inform it was doing a lot for my entire body.'

Program B With Damien Bourbeau

Emphasis: Practical toughness training

Warm-Up: 4-minute incline walk on treadmill, adhered to by a 6-minute heart rate-boosting series of jumping jacks, planks, cross jacks, side planks, reduced jacks, and also knee-to-elbow planks.

1. TRX (or bodyweight) jump crouches, max representatives in 30 sec 2. TRX row, max reps in 30 sec Repeat superset 3 times through marginal rest Rest 2-3 minutes

3. Kettlebell swings x 20 reps 4. Push-ups x 10 reps Repeat superset three times through very little rest * On the last collection of kettlebell swings try 5 representatives with two arms, into 10 reps (each arm) Rest 2-3 minutes

5. Single leg bridge x 15 reps (each leg) 6. Mountain climbers, 60 sec Repeat superset two times through

Full-body stretch

What our Greatist tester, Kate, needed to say: 'I enjoy that many of the exercises we did were body weight only. I assume that makes it a little much less terrifying for novices. I believe there is a misconception that if you aren't utilizing added weight you're not really striving- but I have found out rapidly in the last couple of weeks that you completely are! I believe Damien said it extremely well- 'you need to make the right to raise weight."

What our Greatist tester, Max, needed to state: 'One of the most fulfilling part of the workout was the back-to-back collections of the rows and jump squats. It excelled to feel the rotating burn in the top and reduced body.' As well as while Max admits that striking the gym isn't his favored to-do, he 'liked that the workout entailed no machines, so maybe done anywhere.'

Tips From Our Experts

Maintain these quick ideas on hand for a secure as well as efficient weightlifting session:

Warm it up. While it could be alluring to beat the gun, a warm-up is crucial to enhancing heart price and also blood circulation- and making certain a secure and injury-free workout. Attempt some light cardio followed by dynamic extending and/or vibrant exercises (as recommended above).

Mix n' Match. Lucky for us, there's no one-size-fits-all approach to stamina training. Varying exercises to include a mix of dumbbells, barbell movements, kettlebells, resistance bands, and body weight exercises is just one of the most reliable ways to stay tested and engaged.

Triple Up. Ready to skedaddle after the first set? Hesitate- or thrice, that is. Researches recommend finishing at least three sets of each exercise is the magic number to seeing toughness improvements and also raised muscle mass tone Three sets of weight training superior to 1 set with equal intensity for generating strength. Rhea, M.R., Alvar, B.A., Sphere, S.D., et al. Exercise as well as Wellness Lab, Division of Exercise Science as well as Athletics, Arizona State College, Tempe, AZ. Journal of Stamina and also Conditioning Research 2002 Nov, 16( 4): 525-9. .

Go Naturale. While machines have their place, compound movements (consisting of free weights and also body weight) work multiple joints and muscular tissues as well as are typically a lot more effective at involving the core.

Multitask. Now right here's a win-win. Supersets (read: back-to-back workouts with little to no remainder between) not just save time, they're shown to blast more calories The metabolic costs of reciprocatory supersets vs. typical resistance workout in young recreationally active adultsKelleher, A.R., Hackney, K.J., Fairchild, T.J., et al. Musculoskeletal and also Human Performance Laboratories, Department of Workout Science, Syracuse University, Syracuse, NY. Journal of Stamina and also Conditioning Research study 2010 Apr, 24( 4): 1043-51. .

Add Aminos. Amongst the numerous pros to protein shakes? Studies show a post-workout down could aid reduce tiredness, maintain workout efficiency, as well as hasten the muscle mass recovery procedure Effects of an amino acid carb drink on exercise efficiency after consecutive-day exercise bouts. Skillen, RA., Testa, M., Applegate, EA., et al. International Journal of Sport Nutrition and also Exercise Metabolism 2008 Oct,18( 5):473 -92. .

Toss the Scale. While it can be an excellent incentive for some, not everyone will see that number budge promptly, despite their progress.

Find Balance. For a 5-day-a-week workout timetable, try making toughness training a concern for 2 to 3 of those days.

How did you get going on your stamina training journey? Share your preferred routines as well as ideas below!

[freenewstoday]

New Post has been published on https://www.freenews.today/2021/04/05/fitness-review-is-using-an-online-personal-trainer-worth-it-how-to-stay-fit-at-home/

Fitness review: Is using an online personal trainer worth it? How to stay fit at home

When the coronavirus lockdown was introduced last year, many Britons had to change their weight loss or fitness journeys. Traditional gym sessions, meeting personal trainers and group classes went out the window and many turned online to stay fit.

SIX3NINE, based in London, was among the gyms that began offering online personal training sessions.

So what is it like to get a personal training session at home?

Just minutes into my first session with SIX3NINE senior personal trainer Ed Loveday, I was exhausted.

The distance of not being in the same room as the PT wasn’t enough to stop us from having a tough session.

We decided to train virtually two days a week, on Mondays and Thursdays, for an hour each session.

After speaking about my goal, which was general fitness, Ed drew up a plan of what I would do for the following four weeks.

When trying to find the best plan for clients, Ed explained he will always consider the needs and targets of the individual.

READ MORE: Best moss, algae and mould killers for pristine patios

He said: “We have a client centric approach to training and try our best to design a workout schedule which is enjoyable, effective for the goals of the client and is easy to adhere to. We do this by discussing training history and what the client likes and dislikes and using the first few sessions to see how capable the client is.

“Using this information we then design a program that allows for progress to be made but that is flexible enough to be adapted to the ongoing needs of the client where necessary.”

How does it work?

I had a handful of equipment available – a couple of light dumbells and some resistance bands – but having equipment wasn’t essential.

When working with a PT at home, plans can be adapted to suit everyone, whether you have no equipment or a full home gym.

Ed explained: “Training people with limited equipment has been one of the trickier aspects of training during lockdown. Equipment gives different options and can make training more interesting and varied.

“That said we have a lot of experience in our team at SIX3NINE and have made an extensive library of bodyweight exercises that can be used to have an effective workout with limited space and equipment. This has formed the basis of our training of clients who have limited space and equipment.

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“We will usually recommend a few small purchases of equipment such as resistance bands and exercise mats to enable a little more variety.

“We were also able to loan out much of the equipment in our gyms to our clients which helped a lot as well as providing discounts with some of our equipment suppliers so that clients had the chance to purchase equipment that was increasingly hard to get hold of due to shortages during the COVID-19 pandemic.”

Rather than focusing on specific muscle groups each session, both sessions were made up of a range of full body moves.

My plan included squats, deadlifts and bridges for the legs, and bent over rows, push ups and bicep curls for the upper body.

During every session, we tried adding more repetitions or new variations to make the workouts more challenging.

While our only communication was through the lens of a video call, Ed was still able to give me pointers and help perfect form on the various moves.

Using technology to communicate can be tricky and, while we had no issues, Ed detailed the possible drawbacks of a virtual session.

“Virtual training is not a panacea. People will by and large get the best results from working with a Personal Trainer when they are face-to-face and in a well equipped gym,” he stated.

“Good PTs will observe movements from all angles to improve technique and being with someone in-person allows a trainer to sense their clients’ mood and energy and make appropriate recommendations based on the observations.

“This is much more difficult to do via a screen with a dodgy wifi connection and a three second delay. Soft skills are essential to high quality modern personal training and many of them just don’t translate well through the screen. It’s like the difference between watching a concert on TV or being in the stadium. Superior equipment in gyms means more appropriate exercises for each client and more excitement through variation.

“Using a variety of equipment to orientate training towards clients’ goals will create more progress and mean clients are more likely to stick to a training regimen compared with a limited home gym.

“The modern living room is currently an office, a classroom and a gym so getting away from a screen for a while and getting back into an air conditioned gym with mood lighting and cool sound systems will likely provide a more motivating environment in which people can workout with purpose and reconnect with their health.”

What should you eat?

When training, what you put into your body is vital in fueling effective workouts.

With this in mind, nutrition is something Ed discussed early on.

The expert shared the importance of following a healthy diet plan when working out regularly.

“During a pandemic; health should be at the forefront of our minds,” he continued.

“Along with sensible training, good nutrition forms a large part of our health and we shouldn’t underestimate the impact that nutrition has. A sensible approach to nutrition will include enough calories to fuel your body in its daily activities and an awareness of what proteins, fats and carbohydrates can do for your body and how they can assist your health goals.

“Good training will count for very little towards people’s long term health without appropriate nutrition and recovery.”

Is it worth it?

There are lots of different resources available which offer a range of workouts at home, including many free options.

Using a personal trainer, however, is probably the closest I have been to a gym workout experience during lockdown.

The personalised and live approach is more interactive and ensures the workout is at the right level. Also, being watched – even if virtually – creates accountability which just isn’t there with many home workouts.

Speaking of the benefits of home training, Ed continued: “There are a plethora of positives to virtual training and it has helped many people maintain an exercise regime during the pandemic.

“With virtual training the client is already at home so there are less barriers to getting the workout done; saving money on travel and gym memberships can also make this a more cost effective choice. Limiting the spread of Covid has been a priority and vulnerable people are safer working out at home at times when the risk of infection is high.”

With many fitness enthusiasts now used to exercising at home, there are lots of benefits of continuing home workouts, even after lockdown restrictions have eased.

Ed concluded: “I think virtual training and working out from home will definitely play a role in the months to come. I think it suits those who either don’t enjoy the gym environment or whose schedule means that gym access is difficult.

“It is our job as personal trainers to adapt to this going forward and ensure that we continue to improve our practice both in house and online.”

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[northshorehealthandfitness]

[caption id="attachment_51932" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption] You know the drill: Hop on the treadmill for a 20-minute interval workout. Next, hit the mat for a few sets of squats and lunges. Then, finish off with some planks and crunches. The thing about getting into a regular workout routine is that it can become, well, routine — even boring. But thanks to these countless variations and modifications from top fitness experts, including our very own Daily Burn 365 trainers, you’ll never run out of ideas on how to challenge your arms, abs, glutes, quads, calves. You’ll be able to mix up your workout style, too — from barre to HIIT to CrossFit, and more. Whether your goal is to torch serious calories, tighten and tone, or improve your flexibility and mobility, we’ve got 275 exercises to reignite your workout motivation. (Seriously, you’ll never think of a burpee, squat, plank or jumping jack the same way again!) Exercise equipment is optional, but having some dumbbells on hand can challenge your body in new ways. Now, get up and get moving!

275 Bodyweight Exercises to Mix Up Your Workout Routine

[caption id="attachment_51890" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

7 Arm Workouts for Stronger Shoulders, Biceps and Triceps

The beauty of most full-body strength training workouts is that they’ll, in some shape or form, hit the arms. But if you want to devote some quality reps to your shoulders, tris and bis, this is where it’s at. From push-ups to renegade rows to battle ropes, you’ll get pro tips on how to flex your arms and test the limits of your upper body. Plus, learn how to engage your arm muscles and create resistance with no-equipment workouts.

30-Minute Arm Workout

5 Moves, 15 Minutes: Your Bodyweight Arm Workout

6 Moves for Awesome Triceps and Biceps

20-Minute Battle Ropes Workout

6 Resistance Band Exercises for Strong, Lean Arms

5 Advanced Push-Up Exercises to Try Now

The Towel Workout for Your Arms

[caption id="attachment_51891" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

8 Ab Workouts for a Stronger Core

Crunches, planks, side planks, leg raises, spidermans, toe touches, bicycles — there’s no shortage of exercises to help you tone and strengthen your core. What’s more, there are countless variations — standing, sitting or laying on a mat — for these classic moves. Consider your core repertoire upgraded!

5 New Crunch Variations to Try Now

5 Planks to Sculpt Your Entire Core

7 TRX Moves to Work Your Abs

Your 6-Minute Ab Workout

6 Core Exercises for Beginners

5 Oblique Exercises to Sculpt Your Abs

6 Essential Core Exercises for Runners

7 No-Crunch Exercises for Six-Pack Abs

[caption id="attachment_51892" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

8 Plyometric Workouts for Better Conditioning

Plyometrics are high-intensity exercises that stretch and shorten your muscles, while raising your heart rate. The result is a calorie-torching and muscle-toning workout. From plyo lunges to jump squats to plank jacks and broad jumps, here are some exercises that will help you improve agility, while increasing strength and speed. Ready to jump?

5 Plyo Box Exercises to Rev Your Fitness

4 Bodyweight Partner Moves

7 Creative Burpee Variations to Test Your Strength

15-Minute Plyometrics Workout for Cardio and Power

Your 20-Minute MetCon Workout

30-Minute HIIT Jump Rope Workout

Full-Body Plyometrics Workout

The Weight Vest CrossFit Workout

[caption id="attachment_51893" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

8 Cardio Workouts to Burn Calories Fast

These days, cardio doesn’t just mean a 30-minute jog on the treadmill or power walking on the elliptical. Virtually any workout can incorporate a little cardio by simply adding a jump, increasing speed and challenging your agility and mobility. Here, you’ll find new ways to get your heart rate up, go outside of your comfort zone and break a sweat.

The 5-Minute Kickboxing Workout

22-Minute, 5-Circuit Total-Body Workout

3 Fat-Blasting HIIT Workouts to Try Now

3 Quick HIIT Workouts for Beginners

7 Burpee Progressions to Get Your Heart Pumping

5 Quick Cardio Exercises That Don't Involve Running

3 Treadmill Workouts for Power Walkers

A 10-Minute Rowing Workout

[caption id="attachment_51895" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

9 Butt Workouts to Get Your Glutes in Gear

While some people are obsessed with toning their arms and show off their perfectly sculpted guns, others would prefer a much more shapely and stronger backside to charge through hills or pack serious kicks. Lunges, squats, single-leg touchdowns, donkey kicks and bridges are designed to work the glutes, sculpt thigh muscles and strengthen your hamstrings. Check out these exercises to show your lower half some TLC.

5 Power Lunges for Killer Glutes

3 Exercises for Seriously Toned Thighs

4 Lower-Body Exercises Towel Exercises

5 Moves for Your Butt, Hips and Thighs

How to Kettlebell Swing Like the Pros

How to Do a Pistol Squat

6 Squat Variations for Total-Body Strength

5 Exercises to Sculpt a Stronger Butt

6 Butt Exercises for Runners

[caption id="attachment_51896" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

6 Total-Body Workouts You Can Do Anywhere

Sure, dumbbells, kettlebells and med balls can help you build muscle mass and achieve a leaner physique. But no piece of equipment can compare to your own bodyweight. Bodyweight training can help improve your stability and condition your muscles so that you shed more pounds faster.

The 15 Bodyweight Exercises You Should Be Doing

5 Two-for-One Bodyweight Moves From Brooke Burke

3 Fat-Blasting Bodyweight Workouts

8 Ways to Amp Up Your Bodyweight Workout

5 No-Equipment Back Exercises

8 Advanced TRX Exercises to Build Total-Body Strength

[caption id="attachment_51897" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]

10 Low-Impact Workouts to Improve Your Mobility 

Don’t let these barefoot exercises fool you! Sure, you can get comfy by doing these workouts at home, but we guarantee you’ll be feeling the burn and maybe even wiping some sweat off your brow in no time. The bonus is that these yoga and barre-inspired exercises will help relieve stress and put mind over matter. Don’t forget to throw in some stretches to start or end your day!

30-Minute Inner Thigh Barre Workout

5 Butt-Sculpting Barre Exercises

2 Sun Salutation Flows for Mega Calorie Burn

7 Beginner Yoga Poses

5 Relaxing Yoga Poses to Do Before Bed

3 Yoga Poses to Energize Your Morning

9 Yoga Poses to Survive Work, Stress and Travel

10 Easy Yoga Poses to Help Relieve Stress

5 Standing Desk Stretches

15 Stretches You Should Do Every Damn Day

Want more daily workouts and be part of a community that inspires you to be fit? Sign up for Daily Burn 365! This story was originally published August 2016. Updated December 2017.

The post 275 Bodyweight Exercises to Shake Up Your Workout Routine appeared first on Life by Daily Burn.

via Fitness – Life by Daily Burn

[wellnessroutines]

Full Body Workout with Resistance Bands: 10 Exercises to Tighten and Tone

We all have those days where all we have time for is a quick exercise. You know, the days where it virtually appears like it's not even worth it to damage a sweat whatsoever. Then we inspect in with ourselves and recognize that doing something is constantly better than nothing. Among the most effective means to obtain your workout repair in quick is doing full body workouts with resistance bands.

You can do resistance bands workouts in the house or in your office. It's an excellent tool to bring with you when you take a trip so you can remain fit vacationing as well as work journeys. Resistance bands are actually economical as well as I enjoy that they're offered in many colours so you can match them to your workout gear!

No issue what degree you're at, whether you're new to the fitness game or are an exercise expert, band exercises are for any person who's planning to strengthen and also obtain stronger. Resistance bands workouts activate your muscle mass greater than almost anything else around, since you regulate the effort of the activity. Not only do the exercises strengthen your body, they also give you with killer cardio.

And if you incorporate weight training with resistance bands, you're going to see also a lot more health and fitness success. You'll be able to tighten your abs, tone your legs and also butt and reinforce your top body. Resistance bands weightlifting ensures your entire body is functioned to its max!

Resistance bands come in a range of dimensions, sizes and also toughness, from loop bands to resistance tubes with takes care of to long resistance bands. Choose whichever one matches your workouts best, or choose them all if you can't decide on simply one! You'll also intend to spend in a health and fitness floor covering since several of the workouts need you to be down on the floor.

Let's obtain to it! Right here's a complete body workout that you can do that makes use of resistance bands to tighten and tone!

1. Lunge with Bicep Curl

For this exercise, you'll need a resistance tube with handles. With your right foot, action on the center of the band so it rests under the instep of your foot. Step your left foot about two actions behind you. Hold the band with an underhand grip in each of your hands. Draw up to perform a biceps curl while bending your knees into a lunge placement. Do 15 to 20 representatives and also repeat on the various other side.

2. Squat with Overhead Press

For this exercise, stand with your feet identical, shoulder-width apart in the middle of the band. Hold the takes care of at shoulder height with palms encountering forward as well as shoulders bent. Crouch down while pushing your arms over your head. See to it you stand up to the band as you go back to standing position. Repeat 15 to 20 times.

3. Bent Over Back Bend Fly

Standing with your legs shoulder-width apart, protect the band beneath your feet. Tilt your body forward, getting both manages. Your palms ought to be encountering each various other with your arms extended before your knees. Keep your arms and also back directly in all times. Crossing the band, pull the handles out as well as up on each side of your body, pause, as well as slowly bring them back to starting position. Repeat 15 to 20 times.

4. Glute Kick Back

For this workout, you could make use of a long resistance band or a resistance tube with deals with. Start in a table leading setting with your hands as well as knees on the flooring. Cover the band around the center of your best foot, holding the ends of the band down with your practical the flooring. Slowly extend your best leg out as well as back behind you, keeping your left knee as well as arms stable. Bring your ideal leg back to starting placement, without placing your knee on the flooring, and repeat 10 to 15 times. Change to the various other leg.

5. One Arm Expenses Tricep Extension

Step on the band to create your wanted tension degree. You'll just require to utilize one manage, so you can leave the various other one on the flooring. Get hold of the take care of with your right arm and also raise it right into the air. This is your beginning setting. Slowly lower it towards your head in a 90-degree angle. Rise to start placement and repeat 10 to 15 times. Repeat on the other side.

6. Chest Flys

For this, you'll have to locate a strong object you could loop your band around. Stand with your back to the things, the band will certainly be coming from behind you. Getting a deal with in each hand, action either foot out in front of you with your arms bent at upper body level. Prolong your arms ahead, without locking your arm joints. Slowly return to start setting and repeat 15 to 20 times.

7. Banded clamshell

The banded clamshell is fantastic for your outer glutes, as well as internal as well as external thighs. Cover a loophole band around your knees. Put down on your left side, with your head propped up with your left arm. Your upper body ought to go to a 90-degree angle with your upper legs. Start with your knees together. Open as well as close your right leg, developing resistance with the band. Release as well as expand without bringing your knees right back with each other. Repeat 5 times on each side, for 3 reps.

Craving much more? Right here are some resistance band exercise video clips to get inspiration from!

8. Brief Full-Body Exercise w/ Resistance Bands by Natalie Jill Fitness

9. Booty Band Exercise|Workout Band Exercise by Super Sister Fitness

10. Resistance Bands Arms as well as Abdominals Exercise by The Online Fit Girl

There you go! These full body exercises with resistance bands will certainly keep your body toned as well as tight! Whether you're in your office, at house, or in a far hotel space, bring your resistance band to obtain your workout on anywhere you go!

[fitnesshealthyoga-blog]

New Post has been published on https://fitnesshealthyoga.com/11-best-resistance-band-exercises-for-a-full-body-workout/

11 Best Resistance Band Exercises for a Full Body Workout

Resistance bands are likely the best inexpensive training tool you can get. Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge.

You can use resistance bands for exercises that target any body part without putting extra pressure on the joints. And while the usual strength exercises focus on bigger muscle groups, resistance band exercises can be great for targeting those smaller muscles that function as stabilizers, too.

Types of resistance bands

Resistance bands can differ in shape, size, color, and the level of resistance they provide. Here is an overview of the main categories…

Shape & size of resistance bands:

Looped bands: can be shorter and thinner, also called mini bands or thera bands, or longer and thicker.

Non-looped bands: available with or without handles.

Color & resistance level:

Resistance bands come in many different colors – not every band in the same color will offer the same resistance – it depends on the manufacturer.

Tip:

When buying your band, check to see which other resistance bands/levels are available. For lower body training choose a stronger one, for upper body a lighter one. If you are not sure, green often provides intermediate resistance.

Resistance levels vary from light to heavy: thinner, smaller bands normally come in ranges from 1-10 kg (2-40 lbs) and longer, thicker ones from 5-90 kg (10-200 lbs) of resistance.

How to use resistance band exercises to reach your goal

You can use these exercises in two ways:

One: as a full strength workout, total body, or for a specific body part, by choosing 3-5 exercises, doing them for 8-25 reps and repeating 2-5 rounds. The repetitions and rounds will depend on your fitness level and the resistance level of the band.

Two: as a warm up, to activate a specific muscle group. Example: If you find it hard to really feel your glutes working…do 2 rounds of Fire Hydrants & Side Squats before your next leg workout. Do as many reps as you need to feel your glutes working

Top 11 resistance band exercises

1. Wall Lateral Pulldown

Targeted muscles: Lats, upper back

How to do the exercise:

Stand with your back against the wall. Place the resistance band around your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90 degree angle, while stretching the band and bringing your shoulder blades together. Return to the starting position.

2. Triceps Extension

Targeted muscles: Triceps

How to do the exercise:

Hold the resistance band in your hands with your elbows bent. Put your right elbow over your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping it close to the head. As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm working. Return to the starting position.

Want to feel your triceps really burn? Check out 7 bodyweight exercises for strong triceps.

3. Bicep Curl

Targeted muscles: Biceps

How to do the exercise:

Sit on a chair, step, or on your heels. Tuck the resistance band underneath your right knee and hold it with your right hand. Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.

4. Shoulder External Rotation

Targeted muscles: Shoulders, upper back

How to do the exercise:

Place a mini band around your wrists. Bend your elbows and keep them close to your body. Move your forearms out to the side to stretch the band. Rotate your palms at the same time, so that they face up once the band is stretched. Return to the starting position.

5. Fire Hydrant

Targeted muscles: Glutes, hamstrings

How to do the exercise:

Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Move your left leg out to the side to stretch the band. The rest of your body should stay in place; don’t turn to the side. Return to the starting position. Do all repetitions on one side, then switch to the other side.

6. Donkey Kick

Targeted muscles: Glutes, hamstrings

How to do the exercise:

Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Kick your left heel up to stretch the band. Make sure you keep your hips level and don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.

7. Modified Side Plank Leg Lifts

Targeted muscles: Abs (obliques), glutes

How to do the exercise:

Support your body in a side-plank position. Your left leg is flexed and your right leg straight, so that your right elbow, right knee, and left foot are touching the ground. The resistance band should be placed above your knees. Lift your right leg up against the resistance of the band. Keep your body straight and engage your glutes. Return to the starting position. Do all repetitions on one side, then switch to the other side.

8. High Plank Leg Lifts

Targeted muscles: Abs (obliques), glutes, hamstrings

How to do the exercise:

Support your body in the high plank position with your hands and feet touching the ground. Your hands should be under your shoulders and your body in a straight line from head to heel. The resistance band should be placed around your ankles. Engage your core and glutes and lift your left heel up against the resistance of the band. Keep your body aligned, don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.

9. Squat with Side Raise

Targeted muscles: Glutes, thighs

Did you know?

This exercise, as well as the Hip Abduction (nr. 11), targets the part of the glutes called the “gluteus medius”. The gluteus medius works especially hard when balancing in a single-leg stance. That’s why strengthening it helps stabilize and improve your running form, too!

How to do the exercise:

Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and as you come up, lift your right leg up to the side by squeezing the outer part of your glutes. As you step back, lower yourself into a squat again. You can switch sides with each repetition.

10. Jump Squat

Targeted muscles: Glutes, thighs

How to do the exercise:

Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and then rise forcefully into a jump. Land softly on the balls of your feet. You can stand back up in between or continue with another jump.

Check out more squat variations, most of them can be done with a resistance band, too!

11. Hip Abduction

Targeted muscles: Glutes

How to do the exercise:

Stand next to a wall and hold on to it with your hand for support. The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. Lift your right leg to the side while squeezing your outer glute. Keep your body straight, don’t bend your torso. Return to the starting position. Do all repetitions on one side, then switch to the other side.

Need more ideas?

Check out 9 resistance band exercises for the whole body that you can do anywhere for a killer strength workout!

***

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[livingwellpage]

Torch Calories With This Total-Body Circuit Workout

This article originally appeared on DailyBurn.com.

Creating an all-encompassing workout — one that gets your heart rate up while strengthening every major muscle group — takes some fancy fit work. But it’s something Steve Uria, founder of Switch Playground in New York City (original location: South Africa), does with gusto. If you’ve never been to the playground, imagine recess for adults but with more structure and sculpting goals.

Each class at Switch includes 20 stations, with two exercises per station. You’ll work every body part — big and small — and because you only do each exercise for 30 seconds (two minutes total per station), you’ll break a serious sweat to boot. (The party vibe with a live DJ and neon lights will help you turn up the intensity, too.)

RELATED: The Fitness Trend That Could Bust Workout Boredom

“Circuit workouts promote a functional training environment to condition the whole body,” Uria explains. “You’re maximizing benefit in minimal time, and creating a cardiovascular experience within a strength training arena.” In other words, you simultaneously pump up the volume on fat burning and muscle building.

Of course, we couldn’t leave Uria’s fun and games at the playground, so we had him design a sequence you could do right at home. All you need is a set of dumbbells, a kettlebell and med ball, and a killer workout playlist (like this one). Crank the volume, and you’re ready to blast through these circuits.

RELATED: Burn Fat, Build Muscle: 3 Killer Circuit Training Workouts

4 Mini Circuit Workouts, 1 Killer Total-Body Routine

Get ready for one mini circuit for every section of the body, plus a total-body scorcher. Each circuit features just three moves — but packs plenty of targeted body benefits. Do 12 to 15 reps of each move and two to three rounds of each circuit before moving on to the next. If you still have some drive by that final exercise, push it into high gear and repeat everything from the top, Uria says. Sweaty, sculpted and oh-so-energized… here you come!

RELATED: 10 Resistance Band Exercises to Build Total-Body Strength

Lower Body Circuit Workout

Fire up some of the biggest muscles in the body: your quads, hamstrings, and even more so, your glutes. Hello, booty burn.

1. Side Step Squat How to: With a dumbbell in each hand and your arms down by your sides, stand with feet hip-width apart (a). Step out to the left side, push your hips back and drop your butt down to sit into a squat (b). Stand up straight, then step your feet back to the starting position (c). Next, step out to the right side and sit into a squat (d). Stand up, return to the starting position, and continue alternating.

2. Back Lunge with Knee Raise How to: Start standing with feet hip-width apart (a). Step your left foot back into a low lunge, both knees bent at 90 degrees and your left knee hovering just off the floor. At the same time, bring your arms straight up at a 45-degree angle (b). Step forward, bringing your left knee up toward your chest, as you bring your arms back down to your sides (c). Repeat, then switch sides.

3. Glute Cross Overs How to: Start on all fours with your shoulders over wrists and your knees in line with hips (a). Bring your right knee in toward your chest, then shoot it straight out behind you, raising it straight up toward the ceiling (b). Then move your right leg over your left leg, and tap the floor lightly with your right foot, just outside of your left foot (c). Shoot it back up to the ceiling and repeat, then switch sides.

RELATED: 9 Reasons Not to Skip Leg Day

Upper Body Circuit Workout

You’ll work your entire upper body — shoulders, chest, back, triceps and biceps — with this muscle-burning trifecta. Remember to keep your shoulders rolled down and away from your ears for each exercise.

RELATED: 7 No-Crunch Exercises for Six-Pack Abs 

1. Lateral Dumbbell Raise into Curl Press How to: Holding a dumbbell in each hand, stand with your feet hip-width apart and arms down in front of you (a). Raise your arms straight out to the sides to shoulder height, palms facing down (b). Bring your arms back down to your sides and then, circle your hands inward and upward for a bicep curl (c). When the dumbbells reach shoulder height, swiftly switch your palms to face front. Then push your hands straight up for an overhead press (d). Bring your arms back down, flipping your palms to face you at chest height and return to the starting position (e). Repeat.

2. Push-Up Rotation How to: Start in a high plank position with your hands holding dumbbells, shoulders over wrists and your body in a straight line from shoulders to ankles (a). Perform a push-up (b). Then, pull the weight in your left hand straight up to your chest, as you pivot on your feet. Straighten your arm to a T as you hit your side plank (c). Return back to the high plank and repeat on the other side (d). Continue alternating, with a push-up between each rotation.

RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time 

3. Bent Over Fly to Row to Tricep Kickback How to: Start with your feet hip-width apart with a slight bend in the knees. Hinge forward at the hips about 45 degrees. Maintain a flat back (a). Holding two dumbbells down by your sides, palms facing each other, lift your arms out to the sides (slight bend in the elbows) and squeeze your shoulder blades together to complete a fly (b). Bring your arms back down to your sides, then pull the weight toward your chest and bend your elbows. Keeping your elbows elevated, straighten your arms behind you to complete the tricep kickback. You should raise the weights above your hips (c). Return to the start and repeat.

To see the rest of this total-body workout, check out Life by Daily Burn.

Torch Calories With This Total-Body Circuit Workout published first on your-t1-blog-url

[scootoaster]

Everything you need for a basic home gym

Kettlebells are a key component of a solid home gym. (Diego Lozano/Unsplash/)

I love the gym and never thought a time would come when I’d need to… (gasp!) work out at home. The problem is there’s only so much you can do without equipment. Burpees, pushups, air squats, and situps get old—fast. You really do need to invest a bit if you want to do a hard, full-body strength workout. But stuffing a squat rack, an exercise bench, and a complete set of free weights into your home is expensive—both in money and space. Thankfully, you don’t need all that.

Consider your goals and living situation

Before jumping onto Amazon, step back and think about what you’re trying to achieve—whether that’s staying healthy, training for a sport, or getting stronger—and if you need any workout equipment at all.

If your goal is general health and well-being, it’s hard to beat a nice stroll. Many writers and scientists have made the case that a regular brisk walk is sufficient for the vast majority of people (even if you don’t reach 10,000 steps per day).

On the other hand, if you want to lift heavy weights, there really isn’t a minimalist setup that can replicate a barbell—it already is the minimalist setup. No amount of kettlebell swings will replace a deadlift.

Unfortunately, while a barbell and weight plates would let you do almost everything, they weigh a few hundred pounds—and you need quite a bit of room to use them. If you’ve got an outdoor area or a garage, great, but if space and storage is an issue, you’ll need something a little more compact.

Two heavy kettlebells

The next-best thing to a bar and plates is two heavy kettlebells. Andy “IronMac” McKenzie, a strength and conditioning coach in the UK, recommends a weight of between 20 and 24 kilograms (45 to 52 pounds), though you should scale as needed. Holding both kettlebells at the same time should be comfortable, but challenging.

By using the kettlebells either individually or together, you can hit almost every muscle group by squatting, swinging, pressing, pulling, or pushing them. “Even with lighter weights, you can use tempo (how quickly you move) and time-under-tension (how long you spend on each lift) to create the sensation of more weight,” said Will Henke, head coach of The Program by WanderFit. Combine these with a few bodyweight exercises and you’re well on your way to replacing the gym.

Resistance bands and a stick

But even two heavy kettlebells might not be enough resistance for movements like squats and deadlifts.

That’s why, according to both McKenzie and Henke, you also need some resistance or pull-up bands. You can use them to increase resistance when you do “sumo-style” squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells, explained McKenzie. The extra force you’ll need to pull against the tight band forces your muscles to work even harder. It’s not a full barbell replacement, but it’s as close as you can get with stuff that will fit in your cupboard.

Add a wooden broom handle and you open up a wide range of new exercises. “With a stick and a band you can do loads of pulling exercises,” McKenzie said—before quickly demonstrating a range of horizontal and vertical pulls via an Instagram message. “And you can do bicep curls and tricep presses.”

Gymnastic rings or suspension straps

The final piece of the minimalist gym puzzle is a set of gymnastic rings or suspension straps. With these, you’ll be able to do pull-ups and rows, both hallmarks of most good bodyweight strength programs. They’re also a key component of some killer ab exercises.

If you’ve got space to hang a pull-up bar, great. But if you don’t, it’s not a problem. Both gymnastic rings and suspension straps can be mounted to a sturdy door. Just put the anchor over the top of the door, close it, lock it, attach your rings, and you’re good to go. I’ve used this kind of setup to do full horizontal rows without an issue.

Expanding your gym

With the gear above, McKenzie promised you can “have a kick-arse workout every time.” But, of course, there are always pieces you can add, depending on your goals.

If you have the space, both coaches flagged a barbell as the best thing you can buy. “You don’t even need that many plates,” Henke said. “For a normal person, up to 225 pounds will do great.”

For cardio, you can always run outside, but there are other options. “A jump rope goes without saying,” Henke said. “And having a bicycle is good too. A cheap mountain bike is a great bit of cardio equipment.”

Otherwise, things like sandbags and slam balls will let you do more high-intensity workouts outdoors—and you can adjust the weight as needed. A yoga mat also makes floor movements more comfortable. Plus, you can always add more kettlebells or a set of dumbbells so you can vary the weights a bit more.

Putting together workouts

No amount of gear will help you if you don’t know how to use it safely and effectively. If you’re not comfortable programming workouts for yourself, there are plenty of great resources you can use.

Reddit’s Bodyweight Fitness community has put together a fully-scalable bodyweight routine that uses a resistance band and gymnastic rings. It’s easy to work in kettlebells, too. I’ve used it for the past month and it’s been great. It’s also been thoroughly vetted.

I’m a big fan of online personal training. It gives you direction, accountability, and easy access to an expert coach. There are hundreds of options out there, including both McKenzie and Henke. I’d recommend doing a bit of research and finding a coach you like whose programs line up with your goals.

If you don’t want the personalized touch, services like 8fit and NEOU have more workouts than you could ever do in your lifetime. Try a few and see which service you like most.

[lindafrancois]

How to Do a Proper Dip: Get Strong With the Dip Exercise

Today you learn one of the most underrated exercises of all time: the dip.

It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today.

A Nerd Fitness Coach can guide your strength training and teach you dips!

Here’s what we’ll cover so you can learn the bodyweight dip:

What is the dip exercise? What muscles does the dip train?

How to do a dip (Video tutorial)

What if I can’t perform a dip? (Progression plan)

Tips and tricks for performing the dip exercise.

Variations on the dip (Advanced dip moves) 

When should you do dips in your workout? (Getting started) 

A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

What Is the Dip Exercise? What Muscles Does the Dip Train?

The dip is a compound, bodyweight exercise.

You grab two parallel bars, hoist yourself up, and then lower your entire body by bending your elbows.

When you hear “compound exercise,” it’s referring to multi-joint movements that work several muscles or muscle groups at the same time. 

The dip exercise trains your:

Chest

Shoulders

Tricep

Back

Abs

You may be thinking, “abs?”

Yep! You need to stabilize your body as you raise and lower yourself.

Which is one of the reasons bodyweight dips are so great!

Some would even argue that dips are the best chest exercise out there, even better than the bench press.

There’s some logic to it.

When you think about it, the bench itself offers a lot of support during the bench press. So do your legs. 

With the dip exercise, your upper body is supporting your entire body. Thus a fuller workout. 

Instead of isolating your chest for 5 exercises, your shoulders for 5 exercises, and triceps for 5 exercises, just do dips!

How to Do a Proper Dip Exercise

  First of all, make sure you can do a dip. 

Don’t hop up there and then lower yourself unless you’re fairly confident you can get through at least one of these things. We can’t have you tearing any muscles or falling on somebody, because that would suck. 

Head to our progression plan if you can’t do a full dip yet. 

Here’s how to do a proper dip exercise:

Grab the parallel bars (or rings), and hoist yourself up. At this point look straight ahead, and contract your stomach muscles (just like when you do squats and deadlifts). If you’re keeping your abs tight for all of these exercises, you’ll never have to do a crunch again and you’ll still have washboard abs.

Bend your knees if you like (so your feet are behind you), for stability purposes, but keep your head up and look straight ahead.

Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. A lot of folks will recommend you go past parallel, but I think this puts too much strain on your shoulders at a weird angle and can cause injury/discomfort. I only go down to parallel and haven’t had any issues, so I’d recommend the same.

Once you hit parallel, explode back up until JUST before you’re able to lock your elbows. By not locking your elbows, you keep the tension in your muscles and don’t jack up your joints. w00t.

Now do another one. And then another!

Those are dips.

Keep your elbows as tight as possible, engage your abs, and hold your body in balance as you go up and down.

Are you doing it right?

Check your form by recording a video of yourself and matching it against the videos and gifs here. If it looks close then you’re doing great!

Want to have an expert review your form? Our coaches can do just that in our spiffy app!

Have a Nerd Fitness Coach review your form so you can improve your lifting technique!

What If I Can’t Perform a Dip? (Progression Plan)

If you don’t quite have the strength to do a full bodyweight dip, follow our progression plan below.

You’ll be doing the complete dip movement before you know it!

Level 1 Dip Progression: Knee Push-Ups

If you’re just starting to develop your push muscles, our first stop will be knee push-ups. We’ll build your strength up so you can start doing…

Level 2 Dip Progression: Push-Ups

Can you do a push-up with proper form yet? If not, that’s our stop.

Push-ups will help you develop chest muscles for doing proper dips. Only after you can do 20 proper push-ups should you consider trying to do a dip.

Level 3 Dip Progression: Assisted Dips

It’s now time to do some dips! With a little bit of assistance…

We’ll use a resistance band to help support your weight while you grow stronger. You can progress with weaker and weaker resistance bands until you feel comfortable trying a proper bodyweight dip.

How about using an assisted dip machine?

We’re not huge fans of machines here at Nerd Fitness.

Here’s why: an assisted dip machine stabilizes your body during the movement, which means your own muscles don’t need to do any of that stabilization work! We’d rather you stick with resistance bands than mess with this contraption, as it still makes your muscles work together throughout the movement.

Sure, if you don’t have bands and can ONLY do dips with the machine pictured above, it’s not the end of the world! Just make sure you are also doing other movements as well that DO recruit those stabilizer muscles (push-ups, presses, and so on).

If you find yourself getting stuck on “assisted dips,” you’re not alone. Lots of folks find it difficult to move beyond the support of the band.

We work hand-in-hand with people like you to master bodyweight training in our Online Coaching Program. If you don’t know how to add dips into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Tips and Tricks for Performing the Dip Exercise

Here are some extra tips on getting better at dips:

#1) Don’t swing – this goes for practically every exercise. If you start swinging your body as you go up and down, you take the emphasis off the muscles you’re actually trying to work.

Save swinging for the playground:

#2) Don’t flare out your elbows if you can avoid it – the more “out” your elbows are, the more emphasis on your chest. Elbows tight = emphasis on shoulders and triceps.

Nicholas Elorreaga does a good job showing the difference here:

#3) Don’t do half reps – again, this could be another universal rule. Challenge your muscles by bringing your triceps parallel to the ground, then make sure you extend arms to almost “elbows locked” at the top:

#4) Don’t go too fast  – you want to be slow and in control during your dip. When you go too quickly, proper form is often sacrificed. Make sure you train safely by going slowly…this isn’t a race!

#5) Don’t settle for cheap substitutes – don’t use dip machines or other isolation tricep machines:

These don’t recruit any of your stabilizer muscles, put your body at weird angles, and don’t give you full results. Stick with bodyweight dips!

Variations on the Dip (Advanced Dip Moves)

Once you can do 3 sets of 15 dips no problem, you have a few options to ramp up the difficulty:

#1) Add weight to your bodyweight dips by:

Picking up a dumbbell between your feet (challenging)

Wearing a weighted backpack (awkward)

Wearing a belt with weights hanging off it (what I do)

#2) Go Slower: keep your abs tight, and lower yourself ridiculously slow.

Your body will have to recruit every muscle in your chest, shoulders, and triceps (including all stabilizer muscles) to keep your body under control.

#3) Try Ring Dips:

Lower yourself down until your chest touches the rings (yes, that low!) and then push up until you are in a straight arm support position.

If you’ve never played with gymnastic rings before, the instability of the rings will provide a greater challenge than your standard dip station.

You can also lower the height of your rings to utilize some support from your feet:

Raise the rings higher and higher as you grow stronger and stronger. 

Make sure you check out our “Guide to Training with Gymnastic Rings” if you’d like to learn more. 

When Should You Do Dips in Your Workout? (Getting Started)

Now that you know how to do dips, let’s discuss when to do them.

Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.

So let’s build a full-body workout right now! 

You want a workout routine that has at least one exercise for:

Quads (front of your legs).

Butt and hamstrings (back of your legs).

Chest, shoulders, and triceps: (“push” muscles).

Back, biceps, and grip ( “pull” muscles).

Core (abdominals and lower back).

Dips would make a great addition to your “push” muscles (chest, shoulders, triceps).

So a sample workout routine that includes dips could look like:

Barbell squats: 5 sets of 5 reps.

Barbell Deadlifts: 3 sets of 3 reps.

Dips: 3 sets of 15 reps.

Pull-ups (or chin-ups): 3 sets of 8 reps.

Planks: 3 sets, 1 minute hold each.

That’s all! 

Do your full-body workout and then go play some Nintendo.

Need some help getting started? 

I have three great options to help you with your dip and strength training journey:

#1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about the Nerd Fitness Academy!

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating dips into your training:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

That should get you going on mastering the bodyweight dip.

Alright, now I want to hear from you:

Do you head to the gym to crush dips? 

Are you currently progressing through assisted dips?

Any tips or tricks we missed?

Let us know in the comments!

For the Rebellion,

-Steve

PS:  Want to learn more? Read the rest of our Strength Training 101 series:

Strength Training 101: Beginner Strength Workouts

6 Gym Workouts for Beginners

How to Find a Good Personal Trainer

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat

Strength Training 101: The Press

Strength Training 101: The Deadlift

###

Photo source: Fitness time, Lost, Assisted Dip Machine, Blue benny, Maltz Challenge, The Harbor Divers of Stone Town.

GIF source: Weighted dips, Bodyweight Dip.

  How to Do a Proper Dip: Get Strong With the Dip Exercise published first on https://dietariouspage.tumblr.com/

[healthkick-shep]

KickBox-SuperFIT and Circuits

By Ed Shepherd CHC, CPT

There are some appreciable differences between KickBox-SuperFIT and franchise fitness gyms like Title Boxing, iLoveKickboxing, Orangetheory Fitness, 9-Rounds, Punch, etc. In fact, there are no other gyms, I’m proud to say, quite like KickBox-SuperFIT. Here are just a few with focus on circuit training following:

No High Pressure Tactics Here We offer several choices for membership: month to month, 3-months, 6-months and yearly, but only after you had a 30-days to decide. We want you to stay with your workouts and new lifestyle, not just join a gym and then not go.

We Teach Proper Technique The more you know about kickboxing, the more you will enjoy it, and the less chance for injury. It’s not likely that you will want to make kickboxing your career, but we explain technique and power like you do. Not only is it fun and interesting to learn, you will get into better shape by using more muscle and expending more energy, and at the same time, learn self defense and gain more confidence and self-discipline.

We Offer More Variety To have your workouts more enjoyable and interesting and to engage more muscle groups and cardiovascular system, you need variety. We offer many different types of exercise and workouts, including circuit training, weights, ab intense, functional, express, ring and bag work and much more.

Circuits No one does circuit training like we do and here are some benefits:

Circuit Training gets your heart rate up and strengthens your muscles at the same time.

Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building and/or muscular endurance. An exercise circuit is a series of going from one “station” to another involving equipment like medicine balls, kettlebells, battle rope, floor mats for abs, ab roller, wall balls and many, many more, each one lasting 1 or 2 minutes depending on the workout. There may be just a few stations for a warmup or an entire workout session lasting half an hour.

Typically, circuits will contain exercises that target a variety of different muscle groups so you can work on improving your overall fitness level. Circuit training can be useful for weight loss, but you may also use circuits to improve your strength, muscular endurance or muscle size.

Circuit Training is Versatile

Circuit training is a method of functional and weight training that maximizes the volume of work done in a short period of time. Circuit training is a great tool to use for people who are interested in weight loss, muscle gain and overall strength increases, and as a warm up, it’s a great way to loosen up the body. It can be done with weights, different kinds of balls, bands, or body weight exercises. I often set up circuits at the beginning of a class for a complete warm up routine, or sometimes at the end as a killer ab workout.  It’s quite versatile and there are endless combinations.

Circuits are for Cardio

Because you switch between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise. Sometimes, to up heart rate further, aerobics are mixed between the resistance exercises. You’ll move quickly through 8-12 exercise stations to work different muscle groups with little to no rest between stations. Each station has a different exercise. You may do bicep exercises, jump rope, use a wall ball or kettlebells, just to name a few.

You’ll do 1-minute of reps at each station and then move on to the next station.

Circuits are for Strength Training

Circuit strength training incorporates higher load, higher volume and smaller amounts of rest in between exercise sets assists in building more muscle. Yes, circuit training is a great form of resistance training for anyone who wants to either increase muscle mass or decrease body fat and who is limited on time.

Circuit Training Benefits

Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. The exerciser gains muscle through the resistance training, and increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program. You will burn high amounts of calories during the high exertion periods of your sets.

Circuit training is also a convenient way to exercise. It maximizes the total exercise volume (number of sets, repetitions, and amount of weight completed in a period of time). Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore you do not need to work out everyday.

Long Run Benefits

Circuit training is a type of interval training. Interval training is a great way to increase the body's ability to burn calories when it is at rest. Your heart rate goes up very high, returns to a lower, but still elevated, state, and then goes up very high again. At no point during circuit training does the heart rate return to its resting rate. Circuit training and interval training overall, increases the amount of oxygen that a person consumes post exercise, and therefore, increases the number of calories that a person burns throughout the day.

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

[ruthellisneda]

Buying Exercise Equipment on a Budget in Jackson, MS

Fitness Expo Fitness Expo -

Setting Up Your Budget for Your Health and Workout Program

Staying in shape doesn’t have to cost you a fortune, but finding the right fitness equipment for the right price can be a challenge. Yet, despite having to buy gym equipment on their own, many individuals are opting for building out their own home gyms, choosing to pass on a gym membership and spend time working out in the comfort of their own garage or basement.

As long as you are able to commit to a routine, you are just as likely to see amazing results regardless of where you are. There are an endless number of ways that you can use inexpensive fitness equipment to give yourself an effective total body workout.

Alternatively, many personal trainers, coaches and start-up fitness ventures also need to buy affordable gym equipment making each dollar count while they work to establish a customer base and build their brand.

The following quality pieces of fitness gym equipment that you should purchase if you’re on a budget don’t have to be something you will buy all at once. They don’t need to be brand new either. There are plenty of opportunities to buy gym equipment on a used, but high-quality basis from a local trusted supplier such as Fitness Expo.

With just a few pieces of equipment from the following list developed by Fitness Expo, you will have everything you need to achieve the fit and toned body you have been seeking.

Fitness Equipment Pieces to Start Your Budget-Friendly Workout

Workout Bench or Fitness Aerobic Step

A workout bench is a highly versatile thing; you can use it for standard exercises like seated bicep curls or as a raised platform for stepping or jumping exercises.

The classic fitness aerobic step is also a great option because it is multi-purpose. You can use it as a workout bench, a plyometric box or as a step for step aerobics. If your goal is to focus on strength training, you will benefit more from a bench. If you prefer to utilize fitness videos or have a preference for aerobic exercise, you should consider a fitness step.

BOSU Ball

You’ve probably seen this interesting-looking contraption everywhere. BOSU, which stands for “both sides up”, is a stability ball that provides a killer workout. It challenges you to use your balance, strength and core all at the same time.

One half of the BOSU is a ball and the other side is a flat surface. You can flip it onto its side and use it for step workouts. The flat side of the BOSU can act as a platform for pushups and squats. You would also use this side to work on your balance:  Simply step onto it and try to keep the platform even; it’s quite a challenge. The rounded side engages cardio when you step onto it.

Our Spri BOSU balance trainer is a total body workout in one piece of equipment.

Dumbbells / Free Weights

Dumbbells and free weights are a staple item in every home and commercial gym for a reason: they are very effective and incredibly versatile, allowing you to complete a wide range of exercises and workouts with minimal equipment and investment.

You can incorporate them into virtually any exercise. When used properly, they help to develop total body strength. You can start by purchasing 3 to 5 sets of dumbbells that vary in weight from 5 pounds to 30 pounds. With dumbbells, there’s no need to go for the super heavy weights right off the bat. Less is often more. You can strengthen and tone your muscles with lighter weights by simply increasing the number of reps.

Interested in new or used free weights to take your workouts to a whole other level? Check out our range of affordable free weight options.

Kettlebells

Did you know that kettlebells have been around for centuries but have only recently re–appeared as a popular workout tool? What makes the kettlebell so effective is its design: it has an uneven distribution in weight. Since the bell-shaped portion is heavier than the handle used to lift it, your body has to constantly adjust to the motion of swinging it.

Just as with dumbbells, you can you use kettlebells to add weight to standard exercises such as lunges and squats. The swinging action adds a cardiovascular element.

Jump Rope

If you thought that jump ropes were just for school children at play, you have been missing out. Not only can you find a high-quality jump rope for a fraction of the cost of other pieces of equipment, but they provide a dynamite cardio workout. An added bonus is that jump ropes are portable; you can do a workout absolutely anywhere you choose. Don’t underestimate how tough it will be initially. You may not be able to do 15 to 30 minutes of straight jump roping to start, but incorporating interval training will get you up to speed in no time.

Increase your precision, speed and endurance with the Spri Deluxe Adjustable Speed Jump Rope.

Resistance Bands

The resistance band is similar to the jump rope in some of its benefits: it is lightweight, flexible, portable, and easy to store. Resistance bands work by enabling you to increase the resistance of any exercise or to be used on their own as an alternative to free weights.

If you happen to be in rehabilitation from an injury or if you’re just starting out in your training program, they make for an excellent alternative to free weights due to their ease of use, lower impact and gentle motions.

Yoga Mats

A yoga mat may not initially stand out as a fitness tool, but considering the number of uses it has, it’s a great investment. You can use it for yoga, stretching or abdominal exercises. If you choose to take your workout outdoors, you can do ground exercises such as pushups and plants without worrying about getting messy.

Buying Exercise Equipment on a Budget Doesn’t Have to be Hard

We all have budgets to adhere to, but that shouldn’t stop residents and fitness business owners from getting the equipment they need. At Fitness Expo, we have a wide range of gym equipment for both home and commercial use at all levels of affordability. Contact us today to learn more about what we have to offer and how we can help. We also have have stores in Baton Rouge, Kenner, Mandeville, Metairie, and Shreveport.

The post Buying Exercise Equipment on a Budget in Jackson, MS appeared first on Fitness Expo.

https://ift.tt/2vX5QsH

[albertcaldwellne]

Buying Exercise Equipment on a Budget in Jackson, MS

Fitness Expo Fitness Expo -

Setting Up Your Budget for Your Health and Workout Program

Staying in shape doesn’t have to cost you a fortune, but finding the right fitness equipment for the right price can be a challenge. Yet, despite having to buy gym equipment on their own, many individuals are opting for building out their own home gyms, choosing to pass on a gym membership and spend time working out in the comfort of their own garage or basement.

As long as you are able to commit to a routine, you are just as likely to see amazing results regardless of where you are. There are an endless number of ways that you can use inexpensive fitness equipment to give yourself an effective total body workout.

Alternatively, many personal trainers, coaches and start-up fitness ventures also need to buy affordable gym equipment making each dollar count while they work to establish a customer base and build their brand.

The following quality pieces of fitness gym equipment that you should purchase if you’re on a budget don’t have to be something you will buy all at once. They don’t need to be brand new either. There are plenty of opportunities to buy gym equipment on a used, but high-quality basis from a local trusted supplier such as Fitness Expo.

With just a few pieces of equipment from the following list developed by Fitness Expo, you will have everything you need to achieve the fit and toned body you have been seeking.

Fitness Equipment Pieces to Start Your Budget-Friendly Workout

Workout Bench or Fitness Aerobic Step

A workout bench is a highly versatile thing; you can use it for standard exercises like seated bicep curls or as a raised platform for stepping or jumping exercises.

The classic fitness aerobic step is also a great option because it is multi-purpose. You can use it as a workout bench, a plyometric box or as a step for step aerobics. If your goal is to focus on strength training, you will benefit more from a bench. If you prefer to utilize fitness videos or have a preference for aerobic exercise, you should consider a fitness step.

BOSU Ball

You’ve probably seen this interesting-looking contraption everywhere. BOSU, which stands for “both sides up”, is a stability ball that provides a killer workout. It challenges you to use your balance, strength and core all at the same time.

One half of the BOSU is a ball and the other side is a flat surface. You can flip it onto its side and use it for step workouts. The flat side of the BOSU can act as a platform for pushups and squats. You would also use this side to work on your balance:  Simply step onto it and try to keep the platform even; it’s quite a challenge. The rounded side engages cardio when you step onto it.

Our Spri BOSU balance trainer is a total body workout in one piece of equipment.

Dumbbells / Free Weights

Dumbbells and free weights are a staple item in every home and commercial gym for a reason: they are very effective and incredibly versatile, allowing you to complete a wide range of exercises and workouts with minimal equipment and investment.

You can incorporate them into virtually any exercise. When used properly, they help to develop total body strength. You can start by purchasing 3 to 5 sets of dumbbells that vary in weight from 5 pounds to 30 pounds. With dumbbells, there’s no need to go for the super heavy weights right off the bat. Less is often more. You can strengthen and tone your muscles with lighter weights by simply increasing the number of reps.

Interested in new or used free weights to take your workouts to a whole other level? Check out our range of affordable free weight options.

Kettlebells

Did you know that kettlebells have been around for centuries but have only recently re–appeared as a popular workout tool? What makes the kettlebell so effective is its design: it has an uneven distribution in weight. Since the bell-shaped portion is heavier than the handle used to lift it, your body has to constantly adjust to the motion of swinging it.

Just as with dumbbells, you can you use kettlebells to add weight to standard exercises such as lunges and squats. The swinging action adds a cardiovascular element.

Jump Rope

If you thought that jump ropes were just for school children at play, you have been missing out. Not only can you find a high-quality jump rope for a fraction of the cost of other pieces of equipment, but they provide a dynamite cardio workout. An added bonus is that jump ropes are portable; you can do a workout absolutely anywhere you choose. Don’t underestimate how tough it will be initially. You may not be able to do 15 to 30 minutes of straight jump roping to start, but incorporating interval training will get you up to speed in no time.

Increase your precision, speed and endurance with the Spri Deluxe Adjustable Speed Jump Rope.

Resistance Bands

The resistance band is similar to the jump rope in some of its benefits: it is lightweight, flexible, portable, and easy to store. Resistance bands work by enabling you to increase the resistance of any exercise or to be used on their own as an alternative to free weights.

If you happen to be in rehabilitation from an injury or if you’re just starting out in your training program, they make for an excellent alternative to free weights due to their ease of use, lower impact and gentle motions.

Yoga Mats

A yoga mat may not initially stand out as a fitness tool, but considering the number of uses it has, it’s a great investment. You can use it for yoga, stretching or abdominal exercises. If you choose to take your workout outdoors, you can do ground exercises such as pushups and plants without worrying about getting messy.

Buying Exercise Equipment on a Budget Doesn’t Have to be Hard

We all have budgets to adhere to, but that shouldn’t stop residents and fitness business owners from getting the equipment they need. At Fitness Expo, we have a wide range of gym equipment for both home and commercial use at all levels of affordability. Contact us today to learn more about what we have to offer and how we can help. We also have have stores in Baton Rouge, Kenner, Mandeville, Metairie, and Shreveport.

The post Buying Exercise Equipment on a Budget in Jackson, MS appeared first on Fitness Expo.

https://ift.tt/2vX5QsH

[neilmillerne]

Buying Exercise Equipment on a Budget in Jackson, MS

Fitness Expo Fitness Expo -

Setting Up Your Budget for Your Health and Workout Program

Staying in shape doesn’t have to cost you a fortune, but finding the right fitness equipment for the right price can be a challenge. Yet, despite having to buy gym equipment on their own, many individuals are opting for building out their own home gyms, choosing to pass on a gym membership and spend time working out in the comfort of their own garage or basement.

As long as you are able to commit to a routine, you are just as likely to see amazing results regardless of where you are. There are an endless number of ways that you can use inexpensive fitness equipment to give yourself an effective total body workout.

Alternatively, many personal trainers, coaches and start-up fitness ventures also need to buy affordable gym equipment making each dollar count while they work to establish a customer base and build their brand.

The following quality pieces of fitness gym equipment that you should purchase if you’re on a budget don’t have to be something you will buy all at once. They don’t need to be brand new either. There are plenty of opportunities to buy gym equipment on a used, but high-quality basis from a local trusted supplier such as Fitness Expo.

With just a few pieces of equipment from the following list developed by Fitness Expo, you will have everything you need to achieve the fit and toned body you have been seeking.

Fitness Equipment Pieces to Start Your Budget-Friendly Workout

Workout Bench or Fitness Aerobic Step

A workout bench is a highly versatile thing; you can use it for standard exercises like seated bicep curls or as a raised platform for stepping or jumping exercises.

The classic fitness aerobic step is also a great option because it is multi-purpose. You can use it as a workout bench, a plyometric box or as a step for step aerobics. If your goal is to focus on strength training, you will benefit more from a bench. If you prefer to utilize fitness videos or have a preference for aerobic exercise, you should consider a fitness step.

BOSU Ball

You’ve probably seen this interesting-looking contraption everywhere. BOSU, which stands for “both sides up”, is a stability ball that provides a killer workout. It challenges you to use your balance, strength and core all at the same time.

One half of the BOSU is a ball and the other side is a flat surface. You can flip it onto its side and use it for step workouts. The flat side of the BOSU can act as a platform for pushups and squats. You would also use this side to work on your balance:  Simply step onto it and try to keep the platform even; it’s quite a challenge. The rounded side engages cardio when you step onto it.

Our Spri BOSU balance trainer is a total body workout in one piece of equipment.

Dumbbells / Free Weights

Dumbbells and free weights are a staple item in every home and commercial gym for a reason: they are very effective and incredibly versatile, allowing you to complete a wide range of exercises and workouts with minimal equipment and investment.

You can incorporate them into virtually any exercise. When used properly, they help to develop total body strength. You can start by purchasing 3 to 5 sets of dumbbells that vary in weight from 5 pounds to 30 pounds. With dumbbells, there’s no need to go for the super heavy weights right off the bat. Less is often more. You can strengthen and tone your muscles with lighter weights by simply increasing the number of reps.

Interested in new or used free weights to take your workouts to a whole other level? Check out our range of affordable free weight options.

Kettlebells

Did you know that kettlebells have been around for centuries but have only recently re–appeared as a popular workout tool? What makes the kettlebell so effective is its design: it has an uneven distribution in weight. Since the bell-shaped portion is heavier than the handle used to lift it, your body has to constantly adjust to the motion of swinging it.

Just as with dumbbells, you can you use kettlebells to add weight to standard exercises such as lunges and squats. The swinging action adds a cardiovascular element.

Jump Rope

If you thought that jump ropes were just for school children at play, you have been missing out. Not only can you find a high-quality jump rope for a fraction of the cost of other pieces of equipment, but they provide a dynamite cardio workout. An added bonus is that jump ropes are portable; you can do a workout absolutely anywhere you choose. Don’t underestimate how tough it will be initially. You may not be able to do 15 to 30 minutes of straight jump roping to start, but incorporating interval training will get you up to speed in no time.

Increase your precision, speed and endurance with the Spri Deluxe Adjustable Speed Jump Rope.

Resistance Bands

The resistance band is similar to the jump rope in some of its benefits: it is lightweight, flexible, portable, and easy to store. Resistance bands work by enabling you to increase the resistance of any exercise or to be used on their own as an alternative to free weights.

If you happen to be in rehabilitation from an injury or if you’re just starting out in your training program, they make for an excellent alternative to free weights due to their ease of use, lower impact and gentle motions.

Yoga Mats

A yoga mat may not initially stand out as a fitness tool, but considering the number of uses it has, it’s a great investment. You can use it for yoga, stretching or abdominal exercises. If you choose to take your workout outdoors, you can do ground exercises such as pushups and plants without worrying about getting messy.

Buying Exercise Equipment on a Budget Doesn’t Have to be Hard

We all have budgets to adhere to, but that shouldn’t stop residents and fitness business owners from getting the equipment they need. At Fitness Expo, we have a wide range of gym equipment for both home and commercial use at all levels of affordability. Contact us today to learn more about what we have to offer and how we can help. We also have have stores in Baton Rouge, Kenner, Mandeville, Metairie, and Shreveport.

The post Buying Exercise Equipment on a Budget in Jackson, MS appeared first on Fitness Expo.

https://ift.tt/2vX5QsH

[almajonesnjna]

Buying Exercise Equipment on a Budget in Jackson, MS

Fitness Expo Fitness Expo -

Setting Up Your Budget for Your Health and Workout Program

Staying in shape doesn’t have to cost you a fortune, but finding the right fitness equipment for the right price can be a challenge. Yet, despite having to buy gym equipment on their own, many individuals are opting for building out their own home gyms, choosing to pass on a gym membership and spend time working out in the comfort of their own garage or basement.

As long as you are able to commit to a routine, you are just as likely to see amazing results regardless of where you are. There are an endless number of ways that you can use inexpensive fitness equipment to give yourself an effective total body workout.

Alternatively, many personal trainers, coaches and start-up fitness ventures also need to buy affordable gym equipment making each dollar count while they work to establish a customer base and build their brand.

The following quality pieces of fitness gym equipment that you should purchase if you’re on a budget don’t have to be something you will buy all at once. They don’t need to be brand new either. There are plenty of opportunities to buy gym equipment on a used, but high-quality basis from a local trusted supplier such as Fitness Expo.

With just a few pieces of equipment from the following list developed by Fitness Expo, you will have everything you need to achieve the fit and toned body you have been seeking.

Fitness Equipment Pieces to Start Your Budget-Friendly Workout

Workout Bench or Fitness Aerobic Step

A workout bench is a highly versatile thing; you can use it for standard exercises like seated bicep curls or as a raised platform for stepping or jumping exercises.

The classic fitness aerobic step is also a great option because it is multi-purpose. You can use it as a workout bench, a plyometric box or as a step for step aerobics. If your goal is to focus on strength training, you will benefit more from a bench. If you prefer to utilize fitness videos or have a preference for aerobic exercise, you should consider a fitness step.

BOSU Ball

You’ve probably seen this interesting-looking contraption everywhere. BOSU, which stands for “both sides up”, is a stability ball that provides a killer workout. It challenges you to use your balance, strength and core all at the same time.

One half of the BOSU is a ball and the other side is a flat surface. You can flip it onto its side and use it for step workouts. The flat side of the BOSU can act as a platform for pushups and squats. You would also use this side to work on your balance:  Simply step onto it and try to keep the platform even; it’s quite a challenge. The rounded side engages cardio when you step onto it.

Our Spri BOSU balance trainer is a total body workout in one piece of equipment.

Dumbbells / Free Weights

Dumbbells and free weights are a staple item in every home and commercial gym for a reason: they are very effective and incredibly versatile, allowing you to complete a wide range of exercises and workouts with minimal equipment and investment.

You can incorporate them into virtually any exercise. When used properly, they help to develop total body strength. You can start by purchasing 3 to 5 sets of dumbbells that vary in weight from 5 pounds to 30 pounds. With dumbbells, there’s no need to go for the super heavy weights right off the bat. Less is often more. You can strengthen and tone your muscles with lighter weights by simply increasing the number of reps.

Interested in new or used free weights to take your workouts to a whole other level? Check out our range of affordable free weight options.

Kettlebells

Did you know that kettlebells have been around for centuries but have only recently re–appeared as a popular workout tool? What makes the kettlebell so effective is its design: it has an uneven distribution in weight. Since the bell-shaped portion is heavier than the handle used to lift it, your body has to constantly adjust to the motion of swinging it.

Just as with dumbbells, you can you use kettlebells to add weight to standard exercises such as lunges and squats. The swinging action adds a cardiovascular element.

Jump Rope

If you thought that jump ropes were just for school children at play, you have been missing out. Not only can you find a high-quality jump rope for a fraction of the cost of other pieces of equipment, but they provide a dynamite cardio workout. An added bonus is that jump ropes are portable; you can do a workout absolutely anywhere you choose. Don’t underestimate how tough it will be initially. You may not be able to do 15 to 30 minutes of straight jump roping to start, but incorporating interval training will get you up to speed in no time.

Increase your precision, speed and endurance with the Spri Deluxe Adjustable Speed Jump Rope.

Resistance Bands

The resistance band is similar to the jump rope in some of its benefits: it is lightweight, flexible, portable, and easy to store. Resistance bands work by enabling you to increase the resistance of any exercise or to be used on their own as an alternative to free weights.

If you happen to be in rehabilitation from an injury or if you’re just starting out in your training program, they make for an excellent alternative to free weights due to their ease of use, lower impact and gentle motions.

Yoga Mats

A yoga mat may not initially stand out as a fitness tool, but considering the number of uses it has, it’s a great investment. You can use it for yoga, stretching or abdominal exercises. If you choose to take your workout outdoors, you can do ground exercises such as pushups and plants without worrying about getting messy.

Buying Exercise Equipment on a Budget Doesn’t Have to be Hard

We all have budgets to adhere to, but that shouldn’t stop residents and fitness business owners from getting the equipment they need. At Fitness Expo, we have a wide range of gym equipment for both home and commercial use at all levels of affordability. Contact us today to learn more about what we have to offer and how we can help. We also have have stores in Baton Rouge, Kenner, Mandeville, Metairie, and Shreveport.

The post Buying Exercise Equipment on a Budget in Jackson, MS appeared first on Fitness Expo.

https://ift.tt/2vX5QsH

[joshuabradleyn]

Buying Exercise Equipment on a Budget in Jackson, MS

Fitness Expo Fitness Expo -

Setting Up Your Budget for Your Health and Workout Program

Staying in shape doesn’t have to cost you a fortune, but finding the right fitness equipment for the right price can be a challenge. Yet, despite having to buy gym equipment on their own, many individuals are opting for building out their own home gyms, choosing to pass on a gym membership and spend time working out in the comfort of their own garage or basement.

As long as you are able to commit to a routine, you are just as likely to see amazing results regardless of where you are. There are an endless number of ways that you can use inexpensive fitness equipment to give yourself an effective total body workout.

Alternatively, many personal trainers, coaches and start-up fitness ventures also need to buy affordable gym equipment making each dollar count while they work to establish a customer base and build their brand.

The following quality pieces of fitness gym equipment that you should purchase if you’re on a budget don’t have to be something you will buy all at once. They don’t need to be brand new either. There are plenty of opportunities to buy gym equipment on a used, but high-quality basis from a local trusted supplier such as Fitness Expo.

With just a few pieces of equipment from the following list developed by Fitness Expo, you will have everything you need to achieve the fit and toned body you have been seeking.

Fitness Equipment Pieces to Start Your Budget-Friendly Workout

Workout Bench or Fitness Aerobic Step

A workout bench is a highly versatile thing; you can use it for standard exercises like seated bicep curls or as a raised platform for stepping or jumping exercises.

The classic fitness aerobic step is also a great option because it is multi-purpose. You can use it as a workout bench, a plyometric box or as a step for step aerobics. If your goal is to focus on strength training, you will benefit more from a bench. If you prefer to utilize fitness videos or have a preference for aerobic exercise, you should consider a fitness step.

BOSU Ball

You’ve probably seen this interesting-looking contraption everywhere. BOSU, which stands for “both sides up”, is a stability ball that provides a killer workout. It challenges you to use your balance, strength and core all at the same time.

One half of the BOSU is a ball and the other side is a flat surface. You can flip it onto its side and use it for step workouts. The flat side of the BOSU can act as a platform for pushups and squats. You would also use this side to work on your balance:  Simply step onto it and try to keep the platform even; it’s quite a challenge. The rounded side engages cardio when you step onto it.

Our Spri BOSU balance trainer is a total body workout in one piece of equipment.

Dumbbells / Free Weights

Dumbbells and free weights are a staple item in every home and commercial gym for a reason: they are very effective and incredibly versatile, allowing you to complete a wide range of exercises and workouts with minimal equipment and investment.

You can incorporate them into virtually any exercise. When used properly, they help to develop total body strength. You can start by purchasing 3 to 5 sets of dumbbells that vary in weight from 5 pounds to 30 pounds. With dumbbells, there’s no need to go for the super heavy weights right off the bat. Less is often more. You can strengthen and tone your muscles with lighter weights by simply increasing the number of reps.

Interested in new or used free weights to take your workouts to a whole other level? Check out our range of affordable free weight options.

Kettlebells

Did you know that kettlebells have been around for centuries but have only recently re–appeared as a popular workout tool? What makes the kettlebell so effective is its design: it has an uneven distribution in weight. Since the bell-shaped portion is heavier than the handle used to lift it, your body has to constantly adjust to the motion of swinging it.

Just as with dumbbells, you can you use kettlebells to add weight to standard exercises such as lunges and squats. The swinging action adds a cardiovascular element.

Jump Rope

If you thought that jump ropes were just for school children at play, you have been missing out. Not only can you find a high-quality jump rope for a fraction of the cost of other pieces of equipment, but they provide a dynamite cardio workout. An added bonus is that jump ropes are portable; you can do a workout absolutely anywhere you choose. Don’t underestimate how tough it will be initially. You may not be able to do 15 to 30 minutes of straight jump roping to start, but incorporating interval training will get you up to speed in no time.

Increase your precision, speed and endurance with the Spri Deluxe Adjustable Speed Jump Rope.

Resistance Bands

The resistance band is similar to the jump rope in some of its benefits: it is lightweight, flexible, portable, and easy to store. Resistance bands work by enabling you to increase the resistance of any exercise or to be used on their own as an alternative to free weights.

If you happen to be in rehabilitation from an injury or if you’re just starting out in your training program, they make for an excellent alternative to free weights due to their ease of use, lower impact and gentle motions.

Yoga Mats

A yoga mat may not initially stand out as a fitness tool, but considering the number of uses it has, it’s a great investment. You can use it for yoga, stretching or abdominal exercises. If you choose to take your workout outdoors, you can do ground exercises such as pushups and plants without worrying about getting messy.

Buying Exercise Equipment on a Budget Doesn’t Have to be Hard

We all have budgets to adhere to, but that shouldn’t stop residents and fitness business owners from getting the equipment they need. At Fitness Expo, we have a wide range of gym equipment for both home and commercial use at all levels of affordability. Contact us today to learn more about what we have to offer and how we can help. We also have have stores in Baton Rouge, Kenner, Mandeville, Metairie, and Shreveport.

The post Buying Exercise Equipment on a Budget in Jackson, MS appeared first on Fitness Expo.

https://ift.tt/2vX5QsH