Here’s another circuit to cap off the month of August. Unlike the last 2 circuits I’ve uploaded, this one has a pull-up component that will definitely require a little bit more upper body strength. Ladies if you want to follow this circuit, replace the pull-ups with an inverse row ( Will post a video soon!) and the elevated push-ups with standard push-ups. Happy lifting!
Tag Archives: Hamstrings
For Advanced Trainees: The Bulgarian Split Squat
I bet most of you here hate training their legs. I wouldn’t be surprised. After all , society is too fixated on judging us with our “vanity” muscles such as our arms and chest. But do you know that you’re holding off too long from your much needed progress by not training your legs? Training legs with exercises such as squats, split squats and deadlifts promote a very strong hormonal response that instantly shocks your body into new growth! Don’t believe me? Why don’t you try this advanced exercise called Bulgarian Split Squat this weekend? Worst thing that could happen is ending up with sore legs…but at least you’ve learned a leg exercise that can really give you a fantastic burn.
Have a great weekend everyone!
Floor Circuits 2
Here’s another floor circuit that is composed of a dumbbell assisted exercise and lots of core . Combine this circuit with the floor circuit I posted a few days ago, and you already have a days worth of training!
Power Clean
If you want an exercise that can immediately improve your vertical jump, do the Power Clean. This amazing power exercise consists of quickly and forcefully pulling the bar from the floor to your shoulders in one motion. I guarantee every single muscle fiber in your lower body will be worked once you have mastered this move!
Level-Advanced
Power Clean, posted with vodpod
The Squat
My squat form isn’t that great. Its acceptable but not great at all. I’ve always had a stiff back and have to do regular stretches to get better range. Another culprit I believe that’s causing my limited range of motion is my tight Psoas muscle. A good way to increase your range of motion is by following a dynamic stretching routine and adding mobility exercises.
Level: Beginner to Advanced
Lunges
Lunges , if done properly is a great lower body exercise. Too keep yourself upright you have to tighten your core and still maintain both the leading leg and trailing leg in proper position. In my 15 years of lifting weights, I have never heard anyone say that they love lunges. I absolutely hate them myself. But I know they’re good for me so I make sure they’re always part of my lower body routine.
Level: Beginner to Advanced
Running and why its good for you
I love running.
It just makes me feel so good and robs me of all energy, that I feel I can gobble up one whole pizza after.
Yup that’s the kind of effect running gives me.
Whether it be on a basketball court when I go for a fast break or just jogging outdoors, the feeling of being able to release every ounce of stress you have after a rigorous workout is unparalleled.
So let me highlight the benefits of this cardiovascular wonder called running.
Running can improve cardiovascular health.
Regular running can help lower blood pressure and helps arteries maintain their elasticity. When you run, your arteries expand and contract approximately 3 times as much as they do when you are not doing anything. This means that a lot of changes are happening at the physiological level. This translates into reducing the risk of heart attach and stroke.
Running makes you look younger.
Yes, running slows down the aging process. It’s bad enough that we’re aging and losing muscle mass and bone. Running helps improve bone density because your whole body is in a continuous process of getting stronger by responding to its physical demands. Those who lead a sedentary lifestyle do not put this kind of demand on their bones and as a result, their bones become weaker. This leads to osteoporosis as they get older. On the other hand, those who run regularly are constantly challenging their muscles and bones so that they are stimulated to remain stronger and don’t weaken with age.
Running has great psychological benefits.
A lot of runners report being happier and less stressed than their counterparts who do not run or exercise at all. Running has the ability to alter an individuals moods because hormones called endorphins are released throughout the body while running. Have you every heard of the the word “endorphinated“? Its a euphoric feeling often referred to as a runner’s high and can result in an improvement in an individuals mood.
Running has also been reported to alleviate stress in people. One of the reasons is because running allows the person to focus on the task at hand instead of being stressed of life’s real problems. It serves as an escape that serves the moment ( Wow I can’t believe I just said that!) . Furthermore, it can be challenging on the body which can result in the individual sense of fulfillment especially if its a marathon or a 10K that can give one a sense of pride and accomplishment.
Improved coordination.
Another worthwhile benefit why one should go into running. I know running is so simple, but there is still a lot of coordination involved in running. Have you ever tried trail running? The uneven surface combined with obstacles such as rock,trees, dung and roots can make running quite difficult! You’d be surprised how your body will quickly learn to maintain better control to avoid tripping and stumbling. Running on a regular pavement on the other hand can also result in improved coordination because it forces the body to work together to keep your body upright and travelling in the correct path. That’s why people who run regularly run more fluidly than those who don’t run or engage in any type of regular exercise. How do you think they beat their personal time records? It’s efficiency and coordination!!
These are just some of the great reasons why you should start running. But don’t get too excited and immediately sign up for the 10K this weekend. Just like anything, you need a continuous build-up that focuses on foundation.
Try to build on your endurance first by starting small with light jogging and eventually move up to more serious running. Your body is a very intelligent machine that will definitely crave for more. And when it does, feed it!
Speaking about craving, I think I want some pizza!
Deadlift
Here’s my buddy Geoff demonstrating a proper deadlift. This guy can easily deadlift 225 lbs for 10 reps with great form!
Level-Intermediate to Advanced
Plate Loaded Front Squat
Here’s a video of a plate loaded front squat. Its a pretty good exercise if you’re just starting out and couldn’t squat properly. Instead of using a wedge under your feet, holding a plate in front of you will help counter-balance the weight of your whole body.
Level: Beginner to Advanced
Plate Loaded Front Squat, posted with vodpod
Stability Ball Leg Curl
The Stability Ball Leg Curl is a great exercise for maintaining trunk stability and improving posterior chain activation. This exercise will definitely challenge your core and activate your hamstring muscles.
Level: Intermediate
SB Leg Curl, posted with vodpod
