Posted by
B SAI SURENDRA
On
8:11 AM
Workout : each will perform in 15-20 times in 3sets
It is now week 5. That means that I only have 11 more weeks left before I reveal my six pack abs. I am feeling a lot stronger today compared to my first week. I am starting to develop my six pack abs. The hardest part for me is eating smaller meals through out the day and avoiding simple sugar in my diet. Eating smaller meals has been challenging but has definetly kept my energy up through out the day and really helps boost my metabolism. If you haven't started eating smaller meals through out the day, I suggest you try your best. It does not have to be perfect but at least give it your best.
| Exercise |
 Pushup (both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
Trainer's comments: A1
|
 Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.
Trainer's comments: (Watch the video) A2
WWW.SOFTMENU.TK |
 45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.
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Trainer's comments: A3
|
 Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.
Trainer's comments: A4
|
 Tricep Pressdown
1) Secure door strap overhead at top of door.
2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.
5) Return to start position.
6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.
Trainer's comments: A5
Biceps (Bands)
 |
Exercise Description:
Bicep Curl
Classification: 
Biceps (Bands)
Instructions:
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer's comments: A6
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 Arm to Leg Exchange
1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments: A7
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 Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
Trainer's comments: A8
|
www.softmenu.tk for free stuff
Posted by
B SAI SURENDRA
On
8:06 AM
www.softmenu.tk
Circuit Training Exercises
Ball Pushups: Ball
Squat: ; Seated Band Row ; Hip Bridge ; Side Lateral Raise w/ band ; Tricep Extensions ; Ball Crunch ; Superman @ Circuit training is an excellent way to improve mobility, strength and
stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before
moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
Beginner: 30 sec per exercise ; 30 sec break in between: Total num of circuits: 2-3
Intermediate: 45 - 15 - ( 3 to 4 )
Advance: 60 - 10 - ( 4 to 5 )
Example for a beginner
: Do ball pushups for 30 seconds (whatever amount you can complete), followed by 30 second break. Next, perform Ball Squats for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last exercise (superman) and go back to ball pushups again; for a complete a total of 2-3 rounds.
| Exercise |
 Pushup (both hands on ball)
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Trainer's comments: A1
|
 Wall Squat with resistance
1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
Trainer's comments: A2
(hold dumbbells on your side if available)
|
 Seated Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and out.
3. Pull the handles towards your chest keeping your elbows close to your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Trainer's comments: A3
Or sit on the ball
|
 Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.
Trainer's comments: A4
|
 Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
Trainer's comments: A5
|
 Cable Overhead Tricep Extensions
1. Start by placing cable or band at or near head level. Step forward with one foot for balance.
2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended repetitions.
Trainer's comments: A6
|
 Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a ?able top position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments: A7
|
 Superman
1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.
Trainer's comments: A7
Perform on the floor without the BOSU |
Posted by
B SAI SURENDRA
On
7:59 AM
Workout : each will perform in 12-15 times in 3sets
For the third week, I am adding a resistance band. I am using Bodylastics that can be purchased here
. It does not have to be Bodylastics. You can purchase any resistance bands from your local sporting good store such as Sport Authority, Modell's Sporting Goods, or what ever local sporting good stores that you have in your town. They range from $10 to $60 depending on the quality of the product.
This is only my third week and I am already noticing a difference with my body and how I feel. I am still doing the full body workout but challenging my body even further by adding more resistance with the band.
Before week #4, get yourself a stability ball
because I will start implementing it for my week 4 workout routine. A stability ball is cheap and extremely versatile. If you don't have one, make sure to pick it up at your local sporting goods store. I will be using resistance bands and stability balls through out my program.
You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level. Try to do this exercise 3 times this week in nonconsecutive days.
All exercises are done in supersets. For example, Squat are supersetted with Chest Press with the band. Do NOT rest within the superset (between Squat and chest press), but rest 1 minute after squats before repeating the superset.
RESISTANCE TRAINING
A1: Band Squat
A2: Band Press (one foot forward, one foot back)
B1: Stationary Lunges (with bands)
B2: Standing Band Row (one foot forward, one foot back)
C1: Standing Shoulder Press with bands
C2: Bicep Curl with bands
D1: Standing Rotations
D2: Hip Thrusts
| Exercise |
|
Squat with Fit Band 3sets
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.
Trainer's comments:
A1 Place the handle behind you. |
|
 Standing Chest Press with Band 3sets
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.
Trainer's comments:
A2 Put one foot forward and one foot back. |
|
 Stationary Lunge with Fit Band 3sets
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.
Trainer's comments:
B1 |
|
 Standing Row with bands 3sets
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.
Trainer's comments:www.softmenu.tk
B2 Put one foot forward and one foot back |
|
 Standing Shoulder Press with Tubing 2 sets
1. Start by placing both feet on the band and hold each end in both hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.
Trainer's comments: www.softmenu.tk
C1 |
|
Bicep Curl 2sets
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer's comments:
C2 |
|
 Standing Rotations 2sets
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4. Rotate hips approximately 65° (or slightly past midway between the hip and naval).
5. Return to start position. Switch sides after prescribed number of reps.
6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
Trainer's comments:
D1 |
|
 Hip Thrusts 1set
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.
Trainer's comments:
D2 | |
Posted by
B SAI SURENDRA
On
7:33 AM
Workout : each will perform in 15-20 times in 3sets
RESISTANCE TRAINING
A1: Dive Bomber Pushup
A2: Jump Squat
B1: Chin up or pull up
B2: Alternating Split Squat Jump
C1: Double Crunch
C2: Single Leg Plank Pose
| Exercise |
|
 Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Trainer's comments:
A1
|
|
 Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Trainer's comments:
A2
|
|
 Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Trainer's comments:
B1
|
|
 Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
B2
|
|
 Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trainer's comments:
C1
|
|
 Single Leg Plank Pose
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.
Trainer's comments:
C2
Basic Rules 4 DIET
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day. | |
Posted by
B SAI SURENDRA
On
7:01 AM
Workout : each will perform in 15-20 times in 3sets
For the first couple weeks, WE will be focusing on body weight training. You will notice that WE superset between upper body and lower body. This will allow usto get a lot of sets done in a shorter time. WE big fan of supersets to keep the intensity high and short.
You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level. Try to do this exercise 3 times this week in nonconsecutive days.
All exercises are done in supersets. For example, Standard Pushup are supersetted with BodyWeight Squats. Do NOT rest within the superset (between pushups and squats), but rest 1 minute after squats before repeating the superset.
For example: Perform Standard Pushup followed by Bodyweight Squat and then rest for 1 minute or less. Repeat for a total of 3 "rounds" before moving the next "superset.
THE DIET CONTROL IS GIVEN BELOW
Exercise
|
|
 Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Trainer's comments:
A1
|
|
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Trainer's comments:
A2 Complete in a superset with A1.
|
|
 Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.
Trainer's comments:
B1
|
|
 Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Trainer's comments:
B2 Complete in a superset with B1.
|
|
 8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Trainer's comments:
WITHOUT THE PUSHUP C1
|
|
 Plank
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.
Trainer's comments:
C2 Complete in a superset with C1.
|
RESISTANCE TRAINING
A1: Standard pushups
A2: Body Squat
B1: Stationary Lunges
B2: Pull ups
C1: Burpees
C2: Plank
Basic Rules 4 diet :
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.
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