Cicuit Training

Circuit Training Combines Cardio Fitness and Resistance Training. The Ideal is to focus on Various Muscle Groups with each exercise lasting between 30-45 sec. A  Circuit Station can consist of 6 plus exercises depending on the goals and training levels of an individual.


Circuit training is a great way to lose weight by keeping your heart rate elevated as well as helping you tone up and trim body fat.

Sample Ciruit:

Dumbbell Shoulder Press

Dumbbell Lunges

Alternating Bicep Curls

Box Jumps

Incline Chest Press

Machine Crunches

Each exercise is to be performed with a comfortable weight. Medium to Heavy depending on the persons bodyweight/strength for 30-45 seconds. I would Suggest 1 full round followed by a 1-2 min rest. Then Repeat for 3 rounds!


* Always Consult your Physician before Performing any new excersises*

QUADS: HOW TO DO EM RIGHT

Here are Four Key Quad Exercises for Growth, Size and Strength:   (These can be done by both Male and Female)

Front Squats: 12,12,12,12

Hack Squats: 12,12,12,12

Dumbbell Squats: 12,12,12,12

Dumbbell Lunges: 4 sets 25-30 Feet

*Always Stretch Before Performing each Exercise. I always do Dynamic Stretches before a leg workout, to help the blood flow and prevent injury.

WHY DO YOUR CALVES LOOK LIKE FOOTBALLS?

That's what I like to hear! Seriously That may be a Lil gross, but I do think having calf muscles that Pop out fairly nice help the overall appearance of the leg stand out and look more fit and appealing. Depending on your genetics maybe you don't have to work too hard on them ( I don't) while others got to kill em every chance they get! Here are a few suggestions to help along the way:

SEATED CALF RAISES:  12,12,12,12

STANDING CALF RAISES: 12,12,12,12

DONKEY CALF RAISES: 12,12,12,12

TOE RAISES: 10,10,10,10

*Always Stretch before performing any exercise.

IF IT DONT BURN, YOU AINT MAKING PROGRESS

 Yea I said that, so go on and quote me on it.Biceps are a major deal when it comes to gym time. Lets face it they just look good. They make your t shirts stand out and they can more than likely help you get alot of attention. When You do a particular Bicep exercise with correct form, you are isolating the biceps bronchii muscle. Benefits of routine Biceps exercises include; Size, Strength, Power, Definition and Endurance.

There are several Types of Bicep exercises as I have given examples of before in this blog. Here are a few more below:

Dumbbell Curls
Cable Curls
Preacher Curls
Standing Barbell Curls
Seated Concentration Curls
EZ Bar Curls

*Always Stretch Before Performing any exercises. And Yea I borrowed that picture!

I TRAIN JUST AS HARD AS YOU....MAYBE HARDER

AND IF I DON'T, COME PROVE ME WRONG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! The Key to this training sh*t is Consistency, Consistency and Patience. You Didn't gain 10-20lbs of weight overnight! So you DAMN sure ain't losing it that way either. You gotta bust your ass. and yea, its gonna hurt. Its gonna become boring, but the sweet reward at the end is like NO OTHER! This whole Fitness thing ain't sumn you do cuz you see your friend on it. It ain't sumn you do cuz you grabbed sum fitness mag or cuz you see everybody else doin it. This is SOMETHING THAT ONLY YOU GOTTA WANT! if you don't want it, don't expect to get the best out of it, because you wont put your best into it!

YEA, YOU GOTTA GET THOSE TOO!!!!!

Lets Face it, when it comes to Forearms, Unless your a Bodybuilder, You Probably dont specifically work them! But dont always rely on the fact that you use your arms to lift weights as a forearm exercise. Its not easy to find time to Isolate each muscle group especially when you are a beginner, Thats why you can add these to any leg, chest or back workout to still work that muscle group. Here are a few small workouts to get you started:

Dumbbell Wrist Curls: (Palms Up) Hold Dumbbells with palms facing up, Bend Your wrists towards Your Body.

Dumbbell Wrist Curls: (Palms Down) Take Dumbbells Hold them away from body with palms facing down, curl weight upwards.

Reverse Barbell Curls: (With or W/O Weight) Take A Barbell, Hold it out in front of you, work your wrists back towards your body.

Seated Cable Wrist Culrs: Sit near Cable, adjust weight accordingly, Use a Straight Bar, Curl The Weight using your wrists to focus on Forearms.

*Always Stretch Before Performing any Exercises.

INTENSIFY YOUR BICEP ROUTINE FOR MASS GAINS

Burn em out! HEAVY WEIGHT, then one last set of HIGH REPS is gonna give you the burn you been looking for, plus Bigger Guns and GREATER STRENGTH!

Concentration Curls: 12,12,12,25

Alternating Dumbbell Curls: 12,12,12,25

Hammer Curls: 12,12,12,15

One-Arm Cable Curls: 12,12,12,15

* Always Stretch Before Performing any exercise.