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The 30 Minute Series: Arm Routine

30 Minute Arm Routine

Sally has been going to the gym for a few months now and has been making progress. She spends hours in the gym lifting weights and doing cardio while she watches waves of people come and go. She's noticed some of the other ladies that happen to jump onto the treadmill or elliptical beside her are making much better progress and she doesn't know what she is doing wrong. She's been cleaning up her diet and eating healthy foods,  hitting the weights, and doing hours of cardio but hasn't seen the progress as the others have. Sally wonders what she may be doing wrong and starts searching online for answers. We've all been there and if you are reading this article, then

Sculpt Sexy Shoulders With This 30 Minute Workout

Sculpt Sexy Shoulders

Sculpting sexy shoulders is easy with this workout because it uses effective lifts which gives you the best bang for your buck. This routine is designed to be integrated in with your current workout routine or ran twice per week. Recommended Supplements Optimum Nutrition Creatine Monohydrate - This is the most studied supplement in the fitness industry. This will increase your performance in the gym, give you more energy, and keep you from getting super sore after working out. Multi-Vitamin - Being active puts a strain on your body. Using a multivitamin along with a well-balanced diet will give your body the recovery it needs to stay active and pain-free. Fish Oil - Fish oil softgels are the best way to get DHA and EPA.

3 Day Beginner Workout Program

3 Day Beginner Workout Program

It's been a while since I've posted anything and I apologize. I recently moved, visited family away from the office, and now getting back into the groove of things. This program is designed to help the new year beginners reach their goals. 3 Day Beginner Workout Program This program will lay out the schedule for cardio and weight training plus additional workout and nutritional tips. This workout will be different from other workout programs that I write because it is geared for someone who is completely new to the gym. How long should I run this workout program? When beginning, you can make progress doing anything, so I would recommend running this as long as you notice progress. I would not run this less than 12

The Most Effective 2 Day Tricep Workout for Women

Effective Tricep Workout For Women

When you think of a tricep workout, you think of a bunch of machines, dumbbell kick backs and circuits, right? The tricep does more than simply straighten your arms, they assist in pressing, extension, and pulling over so why not work them? This really is the most effective 2 day tricep workout for women you will find. Diet Tips Running this routine along side of your weight loss goals will be the most beneficial to you. Running this routine in a calorie deficit will be a fun challenge, it will test your abilities but reward you when you stick with it. Here are some tips I feel will help you get through this routine while maintaining your weight loss goals: Caffeine - Stimulants help keep you going

2 Day Back Blasting Routine

2 Day Back Blasting Routine

The back is one of those muscle groups that many people tend to skip training because they think it does not affect how they look or their performance. Let me tell you a little secret... The back is one of the most important parts you can train for aesthetics and performance. This 2 day back blasting routine is going to give you the tools to make a back that commands respect. Diet Tips Running this routine along side of your weight loss goals will be the most beneficial to you. This workout is hard, but will reward you with strength, power, and a sexy toned back. Running this routine in a calorie deficit will be a fun challenge, it will test your abilities but reward you

2 Day Full Body Gym Workout For Women

2 Day Full Body Gym Workout For Women

Header photo is of Kim from Swell-Fitness. Check her and her personal training services out! Workout Description Here is a 2 day full body gym workout for women. The goal here is to spend no more than 2 days in the gym but still build strength and tone up. The full body workout incorporates exercised to hit every muscle group in the body each day, which is very effective if you are short on time. This routine would be great coupled with a weight loss goal or a great cardio plan. Workout Progression Pick a weight that will challenge you to complete all of the reps safely. Once you hit the reps for each set, increase the weight; it's that simple! You will want to use the same

Building A Firm Butt In The Gym Is Easy

Building a Firm Butt

With all of the different workouts and promises of building a nice and firm butt, building a firm butt in the gym is easy... with the right exercises. If you've ever noticed the women who train squats in the gym, you notice that their butt is firm and just what you want. The secret are the squats and eating correctly. What exercises should I do in the gym? If you aren't doing any variation of weighted squats, it doesn't matter what else you do... you won't build a firm butt. "Squat booty" is a normal term used in the fitness industry because it does just that, give you a booty. Exercises I recommend using in the gym: Barbell Squats Goblet Squats Deadlifts Dumbbell Deadlifts Stiff Leg Deadlifts Dumbbell Single Stiff Leg Deadlifts Weighted

3 Day Barbell And Dumbbell Workout

3 Day Barbell and Dumbbell Workout

Workout Description If you really want to get the body you want, doing endless reps on a machine just isn't going to cut it. This is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells... that's right, no machines. Workout Progression This routine utilizes something called the rep-goal system which means that you will have a certain amount of sets to do a certain amount of reps. This keeps you from wasting a set which maximizes your progress will help you reach your goals. Example Barbell Bench Press - 4 sets with a rep goal of 48. I want you to push every set until near failure; you don't stop after 12 reps, you stop when your body won't

12 Week Brazilian Booty Squat Gym Routine

12 Week Brazilian Booty Squat Gym Routine

If you don't have the booty you want, this 12 week Brazilian booty squat gym routine is for you. This routine will have you doing highly effective exercises to tone your booty and your legs. 12 Week Brazilian Booty Squat Gym Routine Schedule Sunday - Off Monday - Workout A Tuesday - Off Wednesday - Workout B Thursday - Off Friday - Workout C Saturday - Off 12 Week Brazilian Booty Squat Gym Routine Breakdown This routine is going to work in three 4 week blocks: The first 4 weeks will implement lighter weights and higher reps, more body weight workouts, and more accessory work. Start with 50% weight of your max and increase 5% each week. The second 4 weeks will implement heavy lifting; this means heavy squats and stiff leg deadlifts and less

Effective Leg Day Training Plan

Effective Leg Day Training Plan

An effective leg day training plan doesn't take a magical formula to achieve the legs you want, just a lot of hard work. Leg days are rough because a majority of people skip them because the work is too hard, boring, or they are simply too sore the day after. Leg Day Trains Your: Hamstrings Quads Calves The great thing about training legs is you also get a lot of core and glute work in as well which will help reduce tummy size and really get your butt toned. Machines are great to use as finishing exercises to help exhaust your muscles, but simply using machines only won't give you the results as fast as you can get them. Leg Day Training Plan For this plan I am going

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