Showing posts with label Abs Agility Balance Bicep curls Box jump Calf raises Core strength Deadlift Eccentric strength Endurance Leg extensions Olympics Pushups Skiing Speed Split squat Strength Training Speed Training. Show all posts

Wednesday, March 29, 2023

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Thursday, April 16, 2020

Volt Athletics What's New? And Getting A Quick Bite With Sports Nutrition

New Features Highlight! Check out the latest from Volt.

Drumroll please... Our latest update is FULL of at-home-friendly workout features that we think you'll love. Bo and Stephen are here to walk you through what's new and highlight some of the cool updates.

No equipment, no problem! Limited on equipment, we got you! Listen in as Coach Bo dives into our new at-home workouts and the Equipment Settings tool. We have a feeling you're going to love it. Hit us up with questions in here. We are here for you and happy to be your fitness routine guide through these uncertain times. From our family to yours, we hope you're staying safe and healthy.

Getting A Quick Bite With Sports Nutrition


By: Jody Siena Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.

Eating well should be a part of an athlete's overall training plan. But buying well is a requirement for eating well.

Nutritious meals begin at the grocery store. If you purchase the right ingredients, it's a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.

Freeze Health

• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.

• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.

• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.

• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.

Pantry Staples

Canned products don't compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.

• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.

• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.

Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.

Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.

Tomato sauce is usually cooked with pasta which is a staple of many athletes' sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.

A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.

In the Fridge

Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.

Soup: A mélange of quick-fix ingredients

Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.

Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stove top.

To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.

To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.

Sunday, April 5, 2020

BBcom Featuring: Mother & Team USA Weightlifter Kristi Brewer | Podcast Ep 84 and How Many Repetitions?

Learn how this mother of two bounced back from a 10-year hiatus from fitness to become a competitive weightlifter and Olympic hopeful,
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Everyone is fighting some battle or struggling with something, be it mentally, physically, emotionally, or financially, but native Idahoan and Team USA Weightlifter Kristi Brewer knows the key to finding balance in life is the simpler, the better. Proving it's never too late to find success in something new, Brewer has become a powerhouse for her sport and a true role model for facing any challenge with patience and determination. Learn how this mother of two bounced back from a 10-year hiatus from fitness to become a competitive weightlifter and Olympic hopeful, and why sometimes doing something just for yourself is the best way to help everybody else.

How Many Repetitions


By: Daniel Green Theoretically, one could justify the single rep system for building the largest muscle size. Some weightlifters are after explosive strength and use that system. But such a system does not serve the bodybuilder’s needs. The competitive weightlifter; who attempts to fire off as much muscle fibre as possible within the few seconds it takes to complete a single rep, will not gain the overabundance of muscle tissue that the top bodybuilders strive for. For muscle building purposes it is far better to use a lower percentage of muscle fibres each repetition, but with a higher overall count. In this way the nervous system is forced to recruit as many additional muscle fibres as possible. You need to fatigue the fibres with repetitions, overloading your muscles regularly with repeated sets of 6 – 12 reps, and progressively overloaded (moderately increasing weight resistance whenever possible). This will give you the kind of body development you’ve always wanted.

Volume is important, since it serves two purposes. It contributes to plumping up your muscles cells individually, and it helps you to build new capillaries (which come as a result of regularly performing plenty of sets and reps). This is why trained bodybuilders get a much bigger pump than Olympic lifters. Most advanced bodybuilders can add well over an inch to their arms by doing a few dozen close hand floor dips.

Another fact that has come to light and is the result of volume training is that the glycogen stored in the muscle can greatly increase. According to bodybuilding author Bill Dobbins whose knowledge is widely accepted, "Glycogen is carbohydrate energy stored in the muscles. For each gram of glycogen, the body will store 2.7 grams of water, all of which adds to muscle size and shape". This is why glycogen-starved bodybuilders who are on too low carbohydrate diet appear stringy and small. It also explains the usefulness of "carbing up "the day before an important contest (usually done by eating a plate of spaghetti or a baked potato).

Having given you the case for a workout consisting of plenty of sets and reps, now let’s assume that there is also a case to be made for power building techniques (as used to prepare for power lifting) on an occasional basis. Using heavy weights for lower repetitions cannot only act as a tonic, but can give the muscles a new dimension of experience. A change is as good as rest, many bodybuilders do occasionally employ heavy training as it improves the strength of muscles, tendons, and ligaments, among other things, and that is useful for achieving higher repetitions and upgrading training poundages when more regular workouts are resumed.

For the most part you should train with good exercise style, working your muscles over the fullest range possible. For instance, start your curls with straight arms; do not start with torso leaning forward, elbows bent, swinging the bar up. Cheating (loose training style) is a very sophisticated technique. You need to know how much to cheat and more importantly, when. Arnold Schwarzenegger made a habit of training in a very strict style for first eight reps, and then he would cheat more and more as he laboured through the last four reps. That way he got the benefit of both styles, but only after he had exhausted the benefits of doing eight quality repetitions in faultless exercise style.

Tuesday, December 31, 2019

BBcom Featuring: High-Volume Bodybuilding Leg Workout | Abel Albonetti and Scott Mathison's Ultimate Moves to Make your Pecs Pop

This intense, high volume bodybuilding leg workout will help put on size and build bigger legs! If you're looking to round out your muscular physique, try this workout from Abel Albonetti
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| Abel Albonetti's High Volume Bodybuilding Leg Workout |
1. Squats: 5 sets, 6 reps a. 1 sets, 15-20 reps
2. Single Leg Press: 5 sets, 15-20 reps
3. Superset a. Dumbbell Walking Lunge: 4 sets, 12 reps b. Dumbbell Stiff Leg Deadlifts: 4 sets, 12-15 reps
4. Leg Extentions: 5 sets, 15 reps (5 reps slow & two second pause at the top, 5 normal reps & 5 slow and pause at the top again.)
5. Lying Leg Curls: 5 sets, 15 reps (Same protocal as leg extentions.)
6. Seated Calf Raise: 5 sets, 10-12 reps (Last set is a double drop set)
7. Donkey Calf Raise: 5 sets, 10-12 reps

Scott Mathison's Ultimate Moves to Make your Pecs Pop

This three-move workout will absolutely light up your chest, with very little equipment needed. Power and strength, pumps, and the seriously good kind of soreness? Check, check, and check.

Nick Collias

December 12, 2019 • 4 min read

Chest day is too short to spend it waiting for someone else to move off of your favorite bench press station or a machine—and then hopefully wipe it down afterward.
Cellucor athlete Scott Mathison knows this. It's one reason why he's constantly scouting—and creating—movements that maximally hit the big muscle groups with minimum equipment needed.
Mathison's recipe for a solid, short, and serious chest workout is one that any lifter could learn from:
Step 1. Start with a big, powerful movement to activate and strengthen every muscle fiber in the chest.
Step 2. Wring the life out of those fibers with a couple of solid accessories: one for the upper chest, one for the lower.
No, you don't need 20 sets on chest day to do this! Just 12 targeted, intense sets will make it happen. And what's even better, all you need is a single pair of weights and a decline bench. Pretty sure you can manage that.
You can work any of these movements into your regularly scheduled chest day, but a better approach is to try the three in a series and make that your entire chest day for a few weeks. Yes, it'll probably be quicker than what you're doing now. But it'll also be every bit as good, and the first time around, make you every bit as sore.

1. For Whole-Chest Power and Strength: Falling Knee Push-Up

Mathison is known for his high-flying 360 push-ups, falling push-ups, and other bodyweight feats. But you can't even sniff at, say, a superman push-up until you're a seasoned vet at explosive upper-body work like this falling knee push-up.

View this post on Instagram

A post shared by Scott Mathison (@scott_mathison_) on May 28, 2019 at 8:59am PDT

But aside from the show-off moves you can maybe do someday, if you want to show off pecs that can truly pop at a moment's notice—and not after 15 minutes of pumping them up like a flat bike tire—you need push-ups like this in your arsenal.
Why it works: Nothing turns on your fast-twitch, type-II muscle fibers as effectively as explosive power training. It trains your muscles to generate maximum force out of each rep, helping boost your strength ceiling. And lucky you, these are also the muscle fibers with the greatest potential for growth.
Falling knee push-ups move your chest muscles through a significant range of motion, with plenty of intensity, but without the risk of dropping a barbell on your grill or jacking up your shoulder by trying to bench press as quickly as possible. Yes, ending up face-down on the ground is a possibility, but that's why you should cut each set right when the reps start slowing down.
Scott's tips:

Really push hard and explode off the floor. Yes, this will carry over to your bench!
Really emphasize the negative on the way down. Let your chest touch and lightly break your "fall."
If you are doing this on hard ground, use a pad for your knees!

The perfect dose: Build up to 4 sets of 15 reps, with a solid 2-3-minute rest between each set. But seriously: Stop each set while you're still moving fast. And if you can't do even one rep—no shame there—you have options. Try doing them to a stable step or low bench, or with a band looped around your torso from an overhead pull-up bar.

2. For the Upper Chest: Reverse-Grip Push-Up

You're done with the power, now it's time to grind. Sure, you could hit the bench or dumbbells, but after seriously taxing your chest with your first move, you're in a perfect position to get maximum benefit out of a movement that may seem too easy otherwise—like push-ups.
But you're not just doing any push-up here. Scott recommends you turn your hands around and try them with a reverse-grip. Yes, it'll take some getting used to, but the payoff is worth it.

View this post on Instagram

A post shared by Scott Mathison (@scott_mathison_) on May 21, 2019 at 6:08pm PDT

Why it works: Bodybuilders have been saying for years that reverse-grip presses are exceptional for targeting the upper chest. A Canadian study from 2005 backed it up, determining that a reverse-grip bench press hits the clavicular (upper) portion of the pecs 30 percent more than a flat bench does.[1] Compare that with the incline bench press, which a number of studies have shown doesn't increase clavicular activation at all—or just by a measly few percentage points.[2]
The problem with the reverse-grip bench, of course, is that it just feels sketchy as hell with any significant weight. These feel strong, and after a solid 4 sets, you'll be a believer. Oh, and they absolutely destroy the triceps, too.
Scott's Tips:

Stretch your wrists prior to this exercise to help you get as close to a true reverse-facing grip.
Keep your elbows close to you body throughout the rep to keep form strict and hammer the triceps.
Flex the chest at the top of each rep. After 15-20 reps, you should feel these burning like crazy.

The perfect dose: Build up to 4 sets of 20 reps.

3. For the Lower Chest: Decline Fly with Crunch

After the first two moves, you're probably all pressed out. So it's time to focus on the stretch and shred with Scott's combo move of choice, the decline dumbbell fly and crunch.

View this post on Instagram

A post shared by Scott Mathison (@scott_mathison_) on May 29, 2019 at 9:04am PDT

Why it works: The decline fly mimics the high-to-low cable cross-over, a classic movement to work the pecs while cutting out the shoulders almost entirely.
Why the crunch? For one, it forces you to pause and squeeze the dumbbells together for a solid second or two on each rep. But contracting your abs hard, like you have to do in order to do a weighted decline crunch, is also a great way to make every other muscle in your upper body co-contract harder along with them.
And finally, because abs. You needed to work them anyway, didn't you? And if you've tried any of Scott's other workouts on Bodybuilding.com, you know they tend to make the abs work seriously hard, even if they aren't pure "abs" workouts.
Scott's tips:

Try to use your chest as much as possible for each rep, not your arms. Have to use light weights? Do it.
Pause and squeeze your chest muscles together at the top of each rep. Doing these from a decline can help to "feel" this.
If your ab endurance is keeping you from being able to adequately work your chest, split the moves up. Do flies, then abs. Or if you struggle with the chest fly, just do the overhead dumbbell crunch to train abs. It'll hit your shoulders and chest, too.

The perfect dose: 4 sets of 10 reps.

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eferences

Lehman, G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. The Journal of Strength & Conditioning Research, 19(3), 587-591.
Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. The Journal of Strength & Conditioning Research, 9(4), 222-227.

Nick Collias

Nick Collias is the Executive Editor at Bodybuilding.com.

View all articles by this author

Tuesday, December 3, 2019

BBcom Featuring: How Did You Get Into Weightlifting? | Alyssa Ritchey, Team USA Weightlifter

Team USA weightlifter, Alyssa Ritchey answers a few questions about her fitness journey as she prepares to qualify for the 2020 Olympic Games.
► All Access 7-Day Free Trial: https://bbcom.me/2LhtR5F
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| Quick Questions with Alyssa Ritchey |
1. How did You Get Into Weightlifting?
2. Why do you love the sport of weightlifting?
3. What drives you during competition
4. What does bodybuilding mean to you?

Our All Access app offers solutions and guides to get life-changing results 🏋️‍♀️🏋️‍♂️ Download your FREE, 7-day trial TODAY and snag recipes, supplement guides, store discounts and over 50 workout plans that cater to your wants and needs for your physical transformation (and adding more every day!) What are you waiting for??

How Animal Athletes Eat During the Holidays From BBcom

Even for huge dudes, there are right ways and wrong ways to approach holiday feasts. Learn the Animals' strategies for clean bulking and enjoying the season.

Bodybuilders are arguably some of the most rigid athletes around. The attention to detail needed to become successful can result in a monotonous and repetitive life. But what happens over the holidays? Are they supposed to forget what they're doing and go off the rails, or do they just completely avoid social gatherings? We got the Animals together to discuss what they do when it comes to holiday eating.

Evan Centopani

As we begin to move into the holiday season, we must consider our individual goals. If you are a serious competitive bodybuilder and happen to find yourself in contest preparation during the holidays, then treat that day as you would any other. Time waits for no one; every day of contest prep is an opportunity to move closer to being your absolute best come the day of the show.

When I diet, I have a base diet that I follow but I make fairly regular adjustments as needed. Oftentimes, these small adjustments are made day to day. For example, if I were in a contest prep and I woke up Thanksgiving morning flat and in need of more calories, I would use what was available to me to boost my calories and refuel myself.
Would I eat like a pig and have a bunch of crap? No. I already know, more or less, what is going to be available to me on a day like Thanksgiving. Protein is plentiful in the forms of turkey and possibly a roast, there is no shortage of veggies, and carbs can be had from sweet potatoes. So while I might increase portions of these foods, it's all pretty standard.
But there is only so much turkey and sweet potato I can eat. If I happen to be looking for a punch of extra calories, I might start looking to other foods. However, I have to consider the fact that in a contest prep, I eat a lot of food—six times daily. If I eat anything that is going to mess up my stomach and prevent me from eating on time, my overall food consumption for the day might end up being less than normal. So I am careful to select foods that are not going to mess up my stomach and therefore my total food intake.

For example, I know that I can get away with eating apple pie and feel totally fine, whereas mashed potatoes will wreck my stomach (likely from all the butter and milk). If I'm looking for extra calories that won't bother my digestion, I have no problem eating several pieces of something like apple pie. If I did not need extra calories on a holiday day, I would either bring my own food if I was not confident in the food being served or I would eat some turkey, plainly prepared sweet potato and veggies, and stay strict on my diet.
Whether or not I can get away with eating freely on a day like Thanksgiving in the middle of a prep is irrelevant. I've learned that in times of serious training, you have to do whatever you can to bolster your confidence.
You can feel good about knowing that you adhered strictly to your diet. Conversely, knowing that you indulged for no other reason than everyone else was doing the same can only cause guilt and doubt. So if I were in a prep, I would eat accordingly regardless of the holiday. That can mean eating without deviation or it can mean eating above maintenance.
On the other hand, I take the same approach to eating in the off-season. I never eat in a way that will upset my stomach or impede my ability to consume the volume of food that I need to consume. That is always rule number one. The main difference for me in the off-season versus pre-contest is that in the off-season, whether I need increased calories or not, I will eat them and enjoy the holiday.
How much will I eat? As much as I can tolerate without causing discomfort. I'm not one to binge eat or to eat all sorts of crap. Not only do I not tolerate it very well, but I don't have much of a desire for it. But in an off-season, at least for me, eating enough is a challenge so I welcome the opportunity to eat more during a holiday.
In the end, holiday eating and how to approach it is an individual matter. If I were going to give any advice or guidelines, I would say to always eat in a way that supports your goals. If you're in a prep, take that seriously; doing so will help you both physically and mentally. If you're due for a refeed, do so responsibly.
Never eat in a way that will make you sick, and if you have an eating disorder, don't let the holidays throw you off course if you're on track. Finally, whenever possible, enjoy yourself and your time with friends and family. If you're not training for something, take a breather and let loose a little bit.

John Jewett

As I have progressed through the ranks, I have fewer cheat meals in the off-season. Holiday foods are typically easy to get close to your normal daily food selection, so with a reasonable portion I don't consider it a cheat meal. Holiday meals have become more about the family experience than a focus on food choices.

An ideal holiday meal would be 8-10 ounces of turkey and ham. I limit the higher fat sides, bring my own rice and sometimes mashed potatoes to the meal, and eat as many vegetables as I want.
Training is always structured, so my training won't vary over the holidays. If the holiday lands on an off day, I will still go to the gym and at least do some cardio, abs, calves, and arms. I will do extra walking for the day to make up for the extra calories and to aid digestion. I also shift carbs and fats from other meals to my holiday meal to not go over my daily calorie intake by too much.

Gary Turner

On holidays, I eat my normal meals on plan until the final two meals, which I substitute with the holiday meal. I then eat my fill. I eat a modest dessert because those types of foods really don't have any benefit to a bodybuilder. On two-day holidays (such as Christmas Eve and Christmas Day), I choose one of those days to stay on plan and the other for eating. This depends on when I'm training.
I allow myself as much turkey, ham, stuffing, sweet potatoes, and other sides as I want, but within reason. I don't eat to get sick. I limit desserts to just enough to satisfy a sweet tooth, and I usually take this opportunity to drink a diet soda, which I normally do not do on training days.
Training is always structured, so my training won't vary over the holidays. If the holiday lands on an off day, I will take the day off. Nothing changes, whether it be scheduling or intensity of training. I do not do extra cardio to offset holiday meals as this serves as a scheduled "cheat meal" in the off-season. I utilize the extra calories to help me get bigger and reach new levels.

Vincenzo Masone

Thanksgiving is a day for me to relax and unwind. I eat whatever I like that day and don't hold back. Unless, of course, a competition is near—then I will make adjustments accordingly.
But for the most part, every year it's just a normal day training in the morning as scheduled, and then I enjoy myself with as much food and desserts as I wish. Thanksgiving always lands in the off-season, so when I am trying to maximize my bodyweight, it's a perfect day to take advantage of to load up.

Derek Lunsford

Thanksgiving is more about the experience than anything else. Being with family is what makes Thanksgiving, and any other holiday, meaningful. The food is nice because it's different than the general bodybuilder diet, but the food is not what makes Thanksgiving special.

Generally I eat fairly clean, sticking to bodybuilder-type meals during the day. In the evening, when family gets together, I tend to pick at the appetizers and food that everybody brought.
When it comes to picking my food at Thanksgiving dinner, I like to decide ahead of time whether I'd like to keep my fats low or my carbs low. At my house, I know I'm going to be eating a higher-carb meal. So I try to lower the amount of fat I consume. I don't specifically count macros or calories, but I'm generally aware of what has higher fat or carbs. I may skip a certain dish just because it has higher fats, but the carbs are still going down.
In my off-season, I typically go by how I feel. If I need a rest day, I'll take one. But I do prefer training on days I know I'm eating more food, especially a Thanksgiving meal.
The hard part for some people, depending on where you live, can be finding a gym that's open. It's important that you schedule ahead of time. Call the local gyms and ask what their holiday hours are. If you want something bad enough, you will find a way to make it happen. Will I train? You'd better believe it!
I like to schedule a little extra cardio when I know I'm going to be devouring food at a holiday get-together. Big meals call for big training and burning more calories overall. Typically, I will add more cardio on the days I'm eating heavier if I want to keep my weight and body fat to a minimum.
I'm a sweet tooth kind of guy. I have always loved desserts of all kinds, but I also know what the sugar will do to me physically and mentally. I know from my experience that once I take one bite of sweets, I always come back for more. The best thing for me is to just avoid sugary foods. I'm not saying I won't have them on occasion, but once it starts, it's hard to stop the sugar cravings.
Discipline and family do not have to conflict with each other. If you're disciplined enough, then you can train and spend the entire day with your family. Again, if you want something bad enough you will find a way to make it happen. Live your best life with those who love you, and don't stress.

Wednesday, October 30, 2019

BodyRockTV Lisa Marie Featuring: Squats & Box Jumps & Try the BodyRock Beginner Bodyweight Workout At-Home (or Anywhere!)

Squats and Box Jumps (Video below)

Try the BodyRock Beginner Bodyweight Workout At-Home (or Anywhere!)

Most beginner bootcamp home workouts are needlessly complex and long--but not here! We know that getting into the swing of fitness (or back into it after a hiatus) can be daunting, and even half an hour can feel impossible. That's why our BodyRock Beginner Bootcamp home workout is short, sustainable and will deliver measurable results--all you have to do is commit to 6 minutes.
That's all it takes, and that's the beauty of BodyRock HIIT workouts on Sweatflix. We combine powerful, multi-muscle moves and intense, level specific training to help you build a stronger, fitter, leaner body in less time than it takes to find a parking space at your local gym.
Join Sweatflix now for a 30 day free trial and get THOUSANDS of home workouts for beginners--no risk, all reward.

BodyRock Beginner Bootcamp--Season 2, Episode 6

You KNOW you've got 6 minutes, so get moving. Join BodyRock Trainer and fitness model Edith for this beginner home workout that focuses on developing the core strength you need to crush your fit goals, at any level.
In fact, the whole Beginner Bootcamp series is dedicated to this foundational training, so be sure to check it out on Sweatflix, and check in for your daily HIIT of fat-blasting beginner workouts.
Interval times: 40 seconds work, 10 seconds rest, 2 times through the circuit.

Moves:

Hip Thrust
Box Squats
Knee Plank Shoulder Tap

Recommended Gear:
No gear is needed for this workout, but if you want to bump up your caloric burn and build more lean muscle mass, follow suit with Edith and grab a weighted vest. They come in four different weights, ranging from 6lbs to 12lbs, so you can pick a weight to suit your fitness level. And right now when you Buy One Weighted Vest, and Get One FREE.SHOP NOW

Sunday, February 10, 2019

Trending sports News Presented By Perform Better Featuring: 10 NFL free agents who will provide amazing value

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NBA says Rajon Rondo game-winner should’ve been waived off

NBA

We’re once again openly wondering what the point is for the NBA to release its two-minute report on officiating the day after every regular season game. Unless it’s...