BBcom Featuring: At-Home Kettlebell Workout | Mike Hildebrandt and Quarantine? Training in small spaces never more important

Start your journey toward becoming a complete athlete with this beginner kettlebell workout from Mike Hildebrandt. 
► Beginner Kettlebell Workouts: https://bbcom.me/Kettlebells_vol1 
► BodyFit Training Programs: https://bbcom.me/3etcHhl 
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2ZLSwah

| Ready for Anything Volume 1: Beginner Kettlebell Workouts | 
You'll alternate strength and conditioning workouts three times a week, along with some simple active recovery like walking on two other days. No matter how much you have going on, you can do these workouts! Use this plan for quick and effective total-body training and find a new level of fitness!

 | Premium Workout App | 
In the BodyFit app, you can track your workouts and the weights you use, as well as time your rest periods. Not sure how to do some of the exercises? Don't worry; each one comes with an in-depth demonstration and explanation video showing how to perform it correctly!

Quarantine? Training in small spaces never more important

• Author Alexandre Sato

Quarantine? Training in small spaces never so important
With the loss of our physical training routines - social situations of a regular exercise class, walking, running and training with friends - the lack of these, has been one of the stresses imposed by the restrictions of COVID-19. However, maintaining, or possibly increasing, your level of physical activity seems even more important than usual in the face of this new corona virus. Even though we don't know how training and exercise can affect the fight against this particular virus, we know that regular physical activity stimulates the immune system in a moderate way. There are studies that show that a moderate to high daily training can strengthen the immune system. Therefore, a strong immune system can help combat the effects of viral diseases.
So, exercising daily brings several benefits to all systems of the body, from bones, muscles, heart and lungs to the brain. It is worth mentioning that it increases insulin sensitivity and decreases stress hormones, which further helps the body to fight diseases. Exercise helps people manage anxiety and depression. Even a single exercise can help to remove concerns, fears, anxieties and boredom due to quarantine.
But how can you train in a confined space and without access to your usual machines or exercise classes?
Be flexible and less rigid
Moving your exercise to your home in a trusted space may require some frustration for not being able to maintain the same pace of training as: weight training, aerobic, functional and other sports. In this age of Corona virus, be more flexible in your choice of exercise and less rigid in maintaining previous habits. Keep in mind that:
The change can be good for the body. Perhaps your usual activity is weight training, yoga, Pilate's, indoor cycling or functional training ground. Your body is used to the muscles worked and the intensity of this activity. Varying your choice of exercise reduces boredom and decreases your chance of miscalculate injury due to repetitive movements. You can also develop new muscle groups.
Your muscles are indifferent. Muscles don't know and don't even care what kind of workout clothes you're wearing, what space you're in, or what kind of music you're playing. Your muscles are highly adaptable. That is, if you apply a new series of exercises, increase the repetition in doing squats, your muscles will become stronger to allow you to meet the new requirement. And you can do this even in a very small area. Less weight and more repetitions, concentrating the maximum each repetition of each exercise, will make your muscle expand differently.
Do exercises using your body weight as: push-ups, barbells, squats, yoga poses, Pilate's among many others.
It is also very valid to practice balance training, try to challenge your standing balance and perform a balance work and develop new muscle groups
Make a new exercise routine at home
Here are four ways to change your exercise routine during the COVID-19 pandemic:
Use on-line exercises, if possible in a group with friends. After all, it is important to socialize while training and doing new types of exercises. Look for different types of exercises to perform at home that are available on the Internet
Consider taking live exercise classes on-line, if your gym and / or personal is teaching on-line. This adds a little social connection (ask a friend to join, so you can see him in class). In addition, for many of us, making an appointment for a live class will improve compliance compared to on-demand videos, which can be watched - or avoided - at any time of the day.
Get out. One of the few excuses for leaving home, besides getting food and medicine, is to exercise. Exposure to nature is particularly beneficial in combating the depression of relying on the home.
Try something new, at home, have fun. If you have never felt comfortable taking part in a Zumba or dance class, this may be your opportunity to try it out at home with no one around. You can choose to turn off your camera (at least until you get the moves).
Do not worry, if you are not going to the gym to lose strength or muscle volume, because muscles have "memory" and very soon everything will be back to normal.
Keep a healthy diet, as in this difficult time it is risky to go on crazy diets to lose weight. Always consult a nutritionist and check if you need food supplements and / or vitamins if necessary. Health is the most important thing now.


I am graduated in Administration and Marketing, I live in the State of São Paulo and I am 42 years old.
V Taper Suplementos

BBcom Featuring: 20-Minute At-Home Workout | Ali Holman

All you need to perform this 20-minute workout created by coach Ali Holman is a single step or elevated surface. But that is plenty to work your legs, shoulders, arms, glutes, and core. 
► Ali Holman's 20-Minute Fit Training Program: https://bbcom.me/2LAKI35 
► BodyFit Training Programs: https://bbcom.me/36gNWSL 
► Shop Bodybuilding Signature Supplements: https://bbcom.me/3cOzBzC

The full six-week program features unique follow-along workouts five days a week, all using items you probably already have in your house but didn't know you could use to help you work out.

 | Ali Holman's 20-Minute Fit | 
Get in shape without the gym! You don't need expensive equipment to thrive on this plan. You'll exercise using your body and objects you already have in your home. You can do these 20-minute video workouts anywhere, anytime, on the drop of a dime. And fitness expert Ali Holman will guide you through every rep for six weeks!

 | Fitness That Fits Your Life | 
You'll do 20-minute fitness routines that exercise your whole body five consecutive days a week, and rest on the weekends. They'll help you lose weight, build lean muscle, and work up a sweat. The workout program is flexible, too! If you miss a day or need a different schedule, feel free to customize it. And you can do each routine at home without any special equipment.

 | Expert Instruction | 
The 20-minute workouts consist of exercises anyone can do. In 30 follow-along videos, Ali will demonstrate the exercises and perform the workouts along with you. Have kids? Ali shares her six favorite workouts for you to do with them, too!

 | Nutrition Plan | Nutrition is an important part of any fitness program, but you don't have to obsess over the numbers to see big-time results. Ali will share her essential nutritional rules, plus six simple, fitness-friendly video recipes that can help you build muscle, lose weight, and feel great!

BBcom Featuring: Fit Abs Core Workout w/ Gliding Discs | Katie Chung Hua and How Sylvester Stallone Trained for Rambo's Finale

Raise your hand if you want better abs! This ab workout from fitness expert Katie Chung Hua uses gliding disc to help you build a stronger core.

► BBcom Workout Clothing: http://bit.ly/2YSe5Tm
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2Q3taBv
► All Access 7-Day Free Trial: https://bbcom.me/2Q7aLE6


| Katie Chung Hua's Fit Abs Core Workout |
1. Mountain Climbers: 3 sets, 40 reps
2. Cross Mountain Climber: 3 sets, 30 reps
3. Cross Kick: 3 sets, 10 reps
4. Tuck: 3 sets, 10 reps
5. Alternating Tuck:3 sets, 10 reps
6. Pike: 3 sets, 10 reps

Guns Blazing: How Sylvester Stallone Trained for Rambo's Finale

Nearly four decades after John Rambo first took America by storm, he's back for one final chapter. We spoke with Sylvester Stallone's longtime strength coach, Gunnar Peterson, on the eve of the film's release.

Jeff O'Connell

Gunnar Peterson says it feels like he has been training Sylvester Stallone "since the beginning of time." Filmgoers may feel like they've known the actor equally long. His two iconic characters, Rocky Balboa and John Rambo, have personified The Underdog and The Outsider for decades. And now, Rambo makes what would appear to be his final stand in "Rambo: Last Blood," hitting movie theaters on September 20.

To hear Peterson tell it, Stallone's greatest character is himself.
"Hands down, Sly is the most entertaining person I've ever met," says the Beverly Hills-based trainer to the stars, speaking by phone on his afternoon drive back from training the Los Angeles Lakers. Peterson says if you're expecting the gruff, monosyllabic Balboa when you meet Stallone, you're in for a surprise. "He's ridiculously smart and an unbelievable wordsmith."
To wit, Stallone is the only person, besides Orson Welles and Charlie Chaplin, to win Oscar nominations for Best Original Screenplay and Best Actor for the same film.
One trait Stallone shares with his on-screen characters, though, is a tremendous physicality, forged over the decades by hitting the weights and hitting them hard. Curious about how a 73-year-old would prepare to portray John Rambo in his final incarnation, I interviewed Peterson to glean his insights.
When training for the earlier Rambo movies, Sly's goal was to be as jacked as possible, I assume. Was this time different?
With training, when people don't have a deadline or an event to train for, they have to create their own goal. I do it for myself. Sly has managed over six decades to constantly dangle the carrot in front of himself, whether that's for creating a new character or bringing back an old character. Remember how many franchises this man has had—not to mention the ones that should have been franchises, but for whatever reason, didn't turn into one.
He's bringing back an iconic character here, so should the character be such a departure from the original? Did that character undergo something that made him completely change and that would change how he looks? How he moves? Or, is it just that he kept getting better? If you watch the Rocky series, he gets better and better until he peaks in IV (1985). It changes in V (1990). In "Rocky Balboa" (2006), which I trained him for, he brought back a different character. He was supposed to be 57 in that film, and he wanted to be thicker, denser, and with more mature muscle. He wanted to exert "blunt force trauma"—that was the quote from the movie. He wanted to be so strong that when Rocky hit his opponent, it just obliterated him..Keep reading.....

How To Get 6 Pack Abs When You Are Super Busy

BUSY BUSINESS OWNER GETS RIPPED IN ONLY 8 WEEKS 

So many people around the world work so hard to get those Amazing 6 pack Abs.  Tyler here accomplished that goal and so much more in only 8 weeks!! Tyler works very long hours 14-16 hour days 7 days a week at times.  He proved that even when you are very busy you can still accomplish your goals if you make it a priority.  His health became a priority and the results happened.  Amazing Work My Friend.  You will Inspire Many!!

How to Get Ripped

TYLER’S RESULTS

Day 1

Weight – 222 lbs

Stomach – 40 1/2″

Body Fat – 19.87%

Final ( Week 8)

Weight- 188 lbs

Stomach-34″

Body Fat- 10.09%

TYLER’S STORY

I’ve learned over the years to either do things right or not at all…..  So when I saw my body slowly putting on fat over the last 2-3 years, I tried to eat healthy and I did an ok job at it, but the weight wasn’t coming off.. I decided when all my pants were fitting tight and I was starting to form a cut, it was time to make my health and weight more of a priority, as it’s the most important thing in life.

                                          6 Pack Abs

I knew Micah was one of the best at what he does, so I went to him.  He’s the expert and I knew he had the knowledge and tools to get me where I needed faster and better than I can on my own.  Being as busy as I was, I needed someone to force me to drop work and keep me accountable for showing up.  I didn’t have to question if I was making the right decisions, because he laid out exactly what I needed to do and when… I wasn’t going to waste my time or his, so I followed it damn near exact.  I never cheated on workouts or diet once.  The results showed up in less than two weeks.  I was dropping fat, not muscle or water.  Within three weeks I was noticeably thinner. One month in, I was night and day different, and it was astonishing.  I’ve tried on my own, and no way could I have cut the fat as fast without his knowledge of how and what to eat together.

Ripped Back

One of his biggest statements that I’ll never forget is, Eating healthy and eating to loose fat off your body is not the same.  So I knew, I had some learning to do… Needless to say, in 8 weeks, I lost more fat than I ever thought was possible.  It wasn’t even as hard as I thought it would be. The money, time and effort is so worth it… People spend more time, money and effort on gyms, diets, gimmicks and shortcuts to not get the results I did with Micah..  I realize I had less to loose than some, and I was more athletic than most, but anyone can do it.  It was  one of the best decisions I’ve made for myself.  Thank you Micah!

Program Choice: Fitness Model

SUMMER SERIES: AB WORKOUT

Presented on US Sports Net By BPI Sports

• By Team BPI
  

When you think of your ideal physique, what stands out most in your mind? For most people, it’s a perfectly sculpted six-pack. Especially in the summer, when you want to show off your body at the pool or beach, abs are the ultimate goal.

So how do you get them?

Let’s start with a workout. Here are two ab programs for you to follow. Combine them with another muscle group and work them in twice a week. For example, abs and shoulders on Tuesday and abs and chest on Friday.

AB WORKOUT #1:

• Hanging leg raises – 3 sets of 12-15 reps
• Oblique plank – 3 sets of 12-15 reps
• Decline crunch – 3 sets of 15-20 reps
• Twist bar – 3 sets of 15-20 reps
• Reverse crunches – 3 sets of 15-20 reps

AB WORKOUT #2:

• Weighted cable crunch – 3 sets of 12-15 reps
• Single-arm cable oblique crunch – 3 sets of 12-15 reps
• Medicine ball twist – 3 sets of 15-20 reps
• Ab rollout – 3 sets of 15-20 reps

Here are a couple of tips from our experts, too:

Whitney Reid, National Sales Director, BPI Sports – Try hitting abs from different angles so that you don’t neglect your obliques and lower abs. I do some exercises on the cables or with weights to really help dial them in.

Narmin Assria, IFBB Pro, Team BPI Athlete – The more you train your abs, the more definition you will see! Focus on controlling your breathing during every exercise. When performing leg raises, try not to rock around. Keep your body stable and glued to the back of the machine.

Steven Cao, IFBB Pro, Team BPI Athlete – When training abs, it’s important to focus on contracting the actual muscle group instead of just going through the motions. You want to feel the squeeze and do slow, controlled reps to get the most out of your ab workout.

Although incorporating this workout into your training regimen is a good start, revealing your abs requires more than exercise. The four pillars of success are a nutrition plan, cardio, ab exercises and supplementation.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

Ab rollout Ab workout Abdominals Abs Cable crunch Decline crunch Hanging leg raises Medicine ball twist Narmin assria Oblique crunch Oblique plank Reverse crunch Six pack Steven cao Whitney reid