Maximum Boost Circuit Workout 1

!±8± Maximum Boost Circuit Workout 1

Have a BALL with 'Maximum Boost Circuit Workout #1

Consult with a qualified health professional before beginning any programs

This circuit is designed to introduce:

Diaphragmatic/natural breathing to increase oxygen consumption during exercise,

Postural Alignment-bring about body awareness from the crown of your skull to the sole of your feet,

Stabilization: Focus on muscles that assist in the performance of an exercise by steadying the joint or limb being moved, but not increasing the force being applied.

Neuromuscular activation- Stimulate muscular hypertrophy and increase neural drive to the muscle fibers. These exercises assists in reprogramming the brain -nerves-muscle connection- in activating muscles automatically.

Self-efficacy: Direct understanding of the benefits from correct strength and conditioning training progression. Deepening our motivation, improves confidence and accept lifestyle change.

Most importantly safely bring challenge and enjoyment back to your workout!

Correct breathing begins with using the predominant muscle for this function- the diaphragm (below our rib cage). By inhaling deeply and consciously expanding our lower abdomen,.. we can relearn how to breathe naturally. Our diaphragm and deep abdominal transverse muscle will gradually release the tension from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through our cardiorespiratory system.

Breathe through the nose and exhale through the mouth. Next, perform each exercise slowly and controlled. Be mindful of correct form, start from the feet on upwards. Check alignment with all joints- let gravity bring your elbows down and release the tension in your shoulders.

Reminder about 'Neutral Spine':

The spine has two natural curves: one at the neck, and another at the low back. If you lie on your back with both knees bent and feet flat on the surface you are lying on, you should have a small space about two fingers width between your back and the surface.

Maximum Boost Circuit Workout #1 Targets the Following-

Stabilization of joints: Spine, Clavicle & Scapulae, Shoulders, Elbows, Wrists, Hips, Knees, Ankles.

Muscular conditioning and strengthening of deep core, stabilizer, and major muscles-

Upper body-

Neck (Sternocleidomastoid),Shoulders (Anterior Lateral Posterior)

Chest (Pectoralis Major, Pectarolis Minor ,Serratus Anterior), Back (Latissimus Dorsi & Teres Major Trapezius Upper Middle Lower, Rhomboids)
Biceps (Biceps Brachii Brachialis), Triceps (Triceps Brachii)
Deep Core Muscles-

Diaphragm, Transverse Abdominus, Internal Obliques, Quadratus Lumborum , Erector Spineas
Hips,Hamstrings,Thighs

(Iliopsoas, Rectus Femoris, Tensor Fasciae Latae, Pectineus, Adductors and Abductors, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps)
Calves

(Gastrocnemius,Soleus, Tibialis Anterior)
For detailed step by step instructions please email me at juliosalado@hotmail.com

Intensity- beginner to intermediate

Frequency: 3x weeks

Duration: 20-25 Minutes

5 minutes -Warmup and Cool Down (Dynamic/Stretches/SMR foam roller)

Warm up is any activity that increases your heart rate:

Duration 3-5 minutes

Types: Dynamic Warm-ups, Cardio Equipment (treadmill), speed walking to your session

Stretches: Pre/Post workout- Hold for 10-30 seconds

Lower back, Torso twist, hamstrings, quadriceps, adductors and abductors. chest, shoulders.

Equipment: SB=Stability ball, MB= Medicine Ball, DB= Dumbbells

Add instability and more resistance to increase intensity:

1a) SB-Squats with MB chest press (when legs are parallel to ground press) Set 3 Repititions 8-12

1a) Lateral Squat with MB chest press ( chest press when leg is parallel to ground) Sets 3 Repititions 6-10 each side

2a) Forward Lunge and Twist with MB. (exhale on twist) Sets 3 Reps 6-10 each side

3a) SB-Pronated DB Rows & Alternate (palms face in) Sets 3 Repititions 8-12 Progression--5x Double Rows 3x Alternates 4x Double Rows

4a) SB- DB Press-Alternate Press- Progression 5 xDouble Press 3x Alternates 4x Double Press & Walk Out to Decline Push-ups- Progressions 8x thighs, 6x shins, 8x toes.
Rest 30-60 seconds between circuits

1b) SB- Abdominal Crunch Sets 3 Repetitions 15-25

1b) SB-Russian Twist with MB Walk yourself out until ankles underneath knees -hips/legs parallel with floor-(table top)-Place (2kg) MB in your palms together, extend straight out from chest- keep at chest height. Rotate your shoulders to the right side. Your hips should stay rigid and your palms should move a complete 90 degrees. Inhale in center / exhale as while twisting. Sets 3 Repetitions 8-12 each side

2b) SB Bridge Ups- Knee flexion + hip extensions. Sets 3 Repetitions 10-15

3b) SB-Ball Lifts (hold SB btw ankles)- (hold MB with hands- touch both balls above waist and bring down to 1 inch from floor) Inhale at start position, exhale while lifting till balls are above waist - tap and bring back down. Sets 3 Repetitions 8-12

3b) Arnold's Curl & Press Split Squat. Sets 3 Repetitions 6-8 each side

This is intended to compliment your current training program, can also be a plateau buster or can be a excellent start to a new training program. Developing proper and balanced exercise progression habits in the early stages will lead to long term results.

Lastly, nutrition in combination with a strength and conditioning program is the most effective way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities and overall health.

Maximum Boost Circuit Workout 1

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Quick Kettlebell Combos for Fat Loss and Conditioning

!±8± Quick Kettlebell Combos for Fat Loss and Conditioning

Do you ever feel like you have no time to for your workout? You may think that in order to get a decent workout you need to spend hours in the gym doing multiple sets of curls and bench press, of course followed up by thirty to forty minutes of cardio. Well, fortunately you don't need to spend hours in the gym blasting your biceps and chest or forty minutes on the elliptical, unless of course you want to. All you need is 15-30 minutes and a Kettlebell three times a week done in the comfort of your home. If your goal is to get yourself and keep yourself in great shape, build some lean muscle and lose some fat, the program I'm about to show you could be perfect for your hectic lifestyle.

The following are some sample time- saver workouts that can be performed with one or two kettlebells . If you have never trained with Kettlebells, you will have to be brought up to speed with your technique. I recommend you watch the Russian Kettlebell Challenge DVD by Pavel Tsatsouline, or look up an RKC in your area by logging on to http://www.dragondoor.com. You could also log on to our web site, www.trainingroomfit.com and watch our sample training videos. It will be well worth your time and money for a few hours of professional instruction. This can save you from potential injury as well as expensive gym memberships. Of course before engaging in any type of training of this nature you should first consult a physician. And, before training with kettlebells, there are certain safety concerns you must consider. Always master the swing before moving on to any other drill. By mastering the swing, you are assuring that your body is in proper alignment during all other kb exercises. Proper body tension, breathing, use of hip snap and locking of the knees are crucial. The swing is the foundation of all other exercises to follow and should be practiced consistently. It is included in the dynamic warm-up out lined in this article.

I will give you four different workouts: 1 KB workout A and B, and 2 KB workout A and B. 1KB workout A and B are done with one Kettlebell. Workout A will be more for a beginner, workout B more advanced. 2 KB workout A and B are performed with two kettlebells, with workout A being the lesser of the evil. Each training session begins with a warm up. The dynamic kb warm up will be described below. Another effective warm up of choice would be jump rope. The goal of the warm-up is to raise the heart rate and core temperature of the body, increasing mobility of muscles and joints in order to prepare for rigorous work.

Each session begins with a full body drill preceded by an upper body drill, a lower body, another upper body, and finishing with abs and low back. This is done in order to let your body recover in some areas while other areas are being worked. Train smart, never train to muscle failure while using kettlebells, this may compromise form and cause potential injury. If you feel your technique starting to fade, stop what you are doing and put down the bell.

Thirty seconds should be spent at each station with a one minute rest between stations unless you are in decent shape, then take 45 sec. rest and progress down to 30 sec. then eventually to 15 sec. rest between stations. Work up to three rounds with a 2 min. recovery between rounds. You may not need the full 2 min. if you are in decent shape. Eventually you will want to get through all three rounds with a 30 sec. rest between each round. These workouts are designed for those who already have some kb experience and have completely mastered the kb swing, as well as the breathing and tension techniques outlined in the Russian Kettlebell Challenge. Make sure to log your workouts so you know exactly what you have done and can chart progress.

1 KB Workout A

Dynamic kb warm up

Two hand bottoms up thruster

1 arm row

Tactical lunge

Cry Baby

Superman

1 KB Workout B

Dynamic kb warm up

Pull/catch/squat/press combo

Modified renegade row

Duck unders @ chest high

Kb push up

Plank

Of course by now you have mastered all of the crucial techniques involved with kb training. You are proficient with your swings (1 hand and 2 hands); you have mastered the clean, double clean and are comfortable in the rack position. Once you have built up a pretty good strength and conditioning base through workouts A and B, and have mastered all of these techniques, it is now time to blast your body with double kb drills. Here are two different workouts that can be done using the same work and rest format as you did with the single kb drills.

2 KB Workout A

Dynamic warm-up

Clean/ front squat

Kb pushup

Double kb swing

Bent over row

Cry babies

2 KB Workout B

Dynamic warm-up

Clean/squat/press

Renegade row

Double high pull

Turkish half-ups 5/5

Supermans

Below is a list of exercises included in the kb dynamic warm up. This is an efficient way of preparing you for the kb workouts. This warm up also helps teach you to stay tight in the abs, low back and glutes. It is crucial to stay tight in these areas in order to execute the lifts safely and efficiently.

Do two to three rounds of:

Halos: 10 each way

Hot Potato: 10 each hand

Hand to hand pass: 10 each way

Low hand to hand pass: 10 each way

Figure 8: 10 each way

One hand swing: 10 each hand

So there you have it, four different workouts progressing from less evil to more evil that can be done within a thirty minute time span. Enjoy!

Quick Kettlebell Combos for Fat Loss and Conditioning

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The Space Save Model Of Ellipticals

!±8± The Space Save Model Of Ellipticals

The majority elliptical machines in the market today host superior features that could provide the best workout experience in our lives. Since these machines tend to be huge and quite large for any room in the house or gym, finding a place for it can be quite a tiresome task. But now, companies are now releasing newer model that not only gives you with all the features you need at a smaller package than usual - the fold up ellipticals.

One of the most accepted folding ellipticals is the Smooth 5.25 that has been known of vast reviews time and again and is surely best value for money, and maybe there is no other folding ellipticals in this price range to beat it. It offers with a better and high end technology features, and the price you are paying for it is low.

Fold up ellipticals are machines that is adjustable to incline to house a more rigorous workout as well as a feature to easily fold the machine up to save space. These machines were quite limited during the beginning of elliptical fitness technology, but as times pass, manufacturers are now targeting the realistic side in which consumers are now basing their purchases.

One of the features that show up with this folding elliptical is that the Smooth 5.25 can take the best and advance them further and there are also many upgrades that are available which means that you get superb without having to give up affordability which is why it position among the top ten budget ellipticals. Even when you are screening different folding ellipticals reviews, the Smooth 5.25 stands out as being the most well-liked treadmill on offer. Based on one reviewer of this folding elliptical, it can be set up easily and connected and will allow you to sweat out as many as thirty minutes of workout, and you will starts to be in love with once you get into the schedule of using the Smooth 5.25, and it is very quiet in its operations and is of health club standards.

The fold up ellipticals only has one benefit: save space. Often, elliptical machines are quite huge which requires a fair amount of space in your room. We always dispute over the fact that we could never have too much space in particular when our machine is sharing the room with you, yet we don't want to take away of them since that would beat the purpose of the convenience of having them around than going to the gym for it.

Fold up ellipticals solves these problems easily by the simple means of folding up the machine when you are not using it. Not only can you move these machines in a corner or in a closet when you're finished, you can also use the extra space to cater to some other activities that you have in mind.

Before, fold up ellipticals state only on the space-saving feature, and less on the by and large functionality of the machine. But not now, the brand like Precor have crop up with ways in which to mix high-end high-performance features with fold up ellipticals.

It was rather costly to buy these machines before since space-saving feature has fairly a demand in the open market. But thanks to the advent of technology, and some very creative designs, you can have your money's worth in buying the fold up ellipticals with enough features to please your fitness needs.

Before read-through of various elliptical trainer reviews, you need to first consider what are the factors that will be applicable in rating various elliptical trainers. Since these reviews are more often than not experiences from various consumers of the product around the globe, each one are full of information about the product as well as their first-hand experience from using it.

So before choosing some bulky elliptical machine that is quite bulky for your own home, you might think of browsing around with some of the newer fold up ellipticals that are existing in any fitness shops today.

The Smooth 5.25 folding elliptical also disperse of giving you the rocking and swaying motions that are familiar amongst the cheaper folding ellipticals since it is heavy weight, thus providing enhanced stability as well as safety. With these, and many more features it is not unexpected that most people choose this make for their folding ellipticals over all others.

The Space Save Model Of Ellipticals

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