Tag Archives: bodyweight exercise

How To Perform Banded Assisted Pullups

Perform Banded Assisted Pullups

The Pull-up is one of the most beneficial exercises anyone can do for their upper body. The problem is, not many people can do one, or for that matter, do it correctly. So, that’s why you should learn how to perform a banded assisted pull-up. They have machines that simulate this movement, but the banded assisted pull-up feels the closet to that of a real pull-up. Incorporating this movement into your routine will help sculpt, shape, build and tone your upper back. You’ll perform this movement much easier as compared to an unassisted pull-up. You won’t have to struggle through it as much, possibly leading to bad form.

Most people over compensate using other muscles to do this exercise instead of focusing on just the muscles in the back. Usually, the neck and traps get involved to help assist the muscle in a pull up when the person is not strong enough using only the muscles in their back. Try and relax the shoulders. and just focus on pulling  up  with your back.

This exercise helps your waist look smaller by giving you a nice V taper. When people can see a slanted line from the top part of your back, moving inward towards your waist, it adds to the perception that your midsection is smaller. This change occurs even if your waist never changed at all! Your shirts will fit better than ever, and you will feel more confident wearing the clothes you already own. If you’re eating the right foods, the waist will get smaller and tighter as well, leading to an even more enhanced physique!

Female Pulluphttp://www.bodybuilding.com/fun/images/2012/yes-you-can-do-pull-ups-for-major-reps-heres-how_a.jpg

If your goal is to lean out dropping some size on the upper body and you’ve never done this exercise,  don’t freak out if you initially feel you get a little bigger. You can also use this exercise to build an upper back full of athletic tight muscle. It’s completely normal in the first few weeks to feel that your upper back is growing, because it is! Your building and nourishing muscles in there! How much it grows depends on what you are eating and how you train. Over time, the muscle you put on will help burn any extra fat in that area.

Many people avoid this exercise because it’s very difficult. But like many other things in life, if there is a great struggle, you have an opportunity to be stronger. When you use a band, you can go through the movement more efficiently. After enough practice, you can use a thinner band that doesn’t give you as much assistance, and pull up more of your own body weight. Eventually, you won’t need a band at all!


Most people only work what they see on the body, and don’t pay too much attention to their backsides. So you think to yourself, why train the back? Because, you need balance in the body. If you work just what you see in the front, you also need to train what you can’t see in the back. If not, you can possibly develop postural problems, shoulder injuries, and many other issues from under training this very important area. Go no further if you’re looking to have a solid foundation for your upper body strength. Being successful at performing pull-ups will open the gates to easily doing more challenging upper body exercises.car seat covers bucket seatsтуры в прагу дешевоdesign district apartments miamiпоисковое продвижение интернет сайтаLight Optionslive Signalsооо мфо экспресс кредитхоум кредит главный офисденьги в долг 500 рублейкупить киа в кредитигровой ноутбук в кредитденьги в долг срочно химкикупить ноутбукбесплатная онлайн консультация юриста украинаpalm beach new homestantric massage klсмотриFREE ANONYMIZERвозрождениецена бензинакупить казан

Staying Fit While Traveling

Fit Traveling

Many of my clients are hardworking professionals who travel often for their work. One comment I hear from them a lot is how tough it is to stick to their training schedule when they’re constantly on the road.

It’s true: frequent traveling does introduce a variety of obstacles to your training, from having your time monopolized by meetings, seminars or client dinners to being away from your home gym and out of your typical routine. But it doesn’t have to throw a wrench in your fitness goals. Staying fit while traveling is not only possible, it can be incredibly simple to do – even without a gym in sight!

Hotel Workout


Bodyweight Exercises

Bodyweight exercises like push-ups, planks and sit-ups don’t require any equipment and can be done anywhere. For this reason, they should be a staple in your traveling fitness routine. Plus, bodyweight exercises are very effective at sculpting your body even though they seem deceptively easy to perform.

Finding a treadmill at your hotel may help you burn calories, but it won’t give you the muscle tone you’re trying to develop for your lean, mean 2014 beach body. Actually, performing excessive cardio to lose weight can lead to what I call the dreaded ‘skinny fat’ condition – where you look thin but you lack muscle tone and are still pretty squishy!

Instead, get your cardio in during a bodyweight circuit by giving yourself shorter rest times between exercises. This will keep your heart rate elevated, burning some serious calories. Because you can vary your intensity so easily, bodyweight exercises lead to very efficient workouts.

Sample Bodyweight Circuit

For an effective workout that you can do without leaving your hotel room, try the following circuit:

  • Push-ups (standard if possible, or you can do modified knee push-ups)
  • Reverse Crunches
  • Squats
  • Mountain Climber Twists (or tuck knees to opposite elbows slowly in planked position)

Perform 3-4 rounds of 10-15 repetitions each, or perform each exercise for 30 seconds – whichever comes first. Rest as little as possible in between each exercise. Use caution and common sense, however. Your rest time between rounds will vary based on your ability.

The Benefits

This bodyweight circuit is simple and fast, so there should be no problem finding time to squeeze it into your day. And don’t be discouraged if your traveling workouts are shorter than your routine back home. Just a few minutes of bodyweight exercise will increase your metabolic rate, helping your body burn extra calories during the day.

The key to fitness on the go is establishing a simplified routine that you can stick to, whether that’s in the morning before work or right before bed. Aside from keeping you active while you’re away from home, bodyweight exercises offer numerous benefits to keep you motivated to stick to your routine:

  • Improved core strength.
  • Increased joint flexibility.
  • Better balance.
  • Increased activity helps you sleep better.

Push Up


Make Fitness a Priority

I know – it’s hard enough to stick to an exercise plan when you’re juggling the typical life/work balance at home. Add the pressures of traveling and daily fitness can seem pretty daunting.

Having realistic, attainable exercise goals while you’re on the road is entirely possible. You just have to make your fitness a priority and dedicate a certain amount of time to exercising every day. A great rule to remember is to create bodyweight circuits using the following:

  • A push exercise (standard/modified push-ups).
  • A pull exercise (pull-ups).
  • A leg exercise (reverse lunges).
  • A core exercise (reverse crunches).

This ensures you’re hitting all your major muscle groups as well as working the front and back of your body.

Master these bodyweight exercises and you’ll return from business trips looking toned and sleek instead of tired and bloated! For more tips to keep you healthy on a tight schedule, check out my blog post on eating healthy on the go.watches online shopping for mencondos miami floridaмаями бичFiiO Fujiyama E06how to advertise youtubeстоимость рекламы в москвеоткрыть бизнес кредитного брокераопределение кредитагде взять кредит без проблемцентр инвест потребительский кредитхоум кредит телефон 8800займы спб с 18 летлетниекупить автоконфискат в украинераскрутка ценыпродвижение раскрутка сайта спбвзлом телефона программаodnomonster.comсайтполигон ооо украина акции и скидки харьков

How to Reverse Lunge

How To Reverse Lunge

For beginners and fitness buffs alike, lunges should be a consistent part of your training regimen. This exercise is versatile and simple to carry out whether you’re in the gym, at home or on the road traveling for work. They’re simple enough to even do on a lunch break at the office!

Lunges not only strengthen and tone your lower body, they are also functional movements that are replicated in everyday activities like climbing stairs. Learning how to perform this exercise properly will protect you from injury as well as make the most out of each movement. Better yet, incorporating this technique into your workouts will help you sculpt the fantastic booty you want (which is important whether you’re a man or a woman)!

Reverse Lunge


To perform a proper reverse lunge, start the movement by standing with your feet about hip width apart. Avoid keeping your feet too close together as this will make it difficult to stay balanced. Step straight back with your right leg, lowering your body toward the ground until your front knee reaches 90 degrees. Your back knee should be close to the ground. Return to the standing position by putting most of the pressure on your left heel while contracting the glute. Repeat this movement with the left leg.

Key Considerations

Remember to keep your core tight as this will increase your balance throughout the movement. Push your chest out , keep your shoulders back and flare your lats (latissimi dorsi, the broadest muscles of your back) to maintain good posture throughout the movement. Push your butt back as far as possible to further engage the glute. As you step back, avoid leaning backwards. Keep about 90 percent of the pressure on the heel of the front foot.

When focusing on contracting the activated muscles, you should feel this exercise in your quads, glutes, hamstrings, calves and core. I personally feel reverse lunges in my glutes the most. As you master this technique, you can add dumbbells, a barbell or a little jumping in between each lunge to increase the difficulty of the movement.

Now that we’ve broken down the steps, let’s take a look at how to execute a perfect reverse lunge: 

Why the Reverse Lunge?

I prefer reverse lunges for my clients for a number of reasons. Standard forward lunges are effective, as they engage your hamstrings, gluteus medius and gluteus maximus.  However, the forward movement increases the risk of injuring the knee joint. It can also be difficult to perform for people who have had previous knee-related injuries. Reverse lunges are generally better for beginners and safer for your knees. Plus, they have the added challenge of making you move in direction that we usually don’t spend a lot of time traveling in.

Master this Move for a Killer Backside

I know they aren’t easy, but I encourage you to learn to love reverse lunges! They are effective bodyweight exercises that work the core, butt and legs. You can also incorporate reverse lunges into your other exercises to help burn more fat and calories, increasing your cardio training. Reverse lunges are a great way for both men and women to shape, tone, lift and sculpt the butt. Mix these into your routine today!

Still have questions about working out? Hit me up on my contact page!купить товары для боксадоски объявлений украинытовары бытовой химииготовая система раскрутки сайтаказан с треногой для кострапосуда сотейниквзять кредит пермькредит центр инвест батайсккредит форумипотечный кредит сбербанк молодая семьявзять кредит в липецкекредит в европейском банкеminfin.uaсамые дешевые туры в карпатыадаптер питанияпродвижение сайтаwhatscracker скачатьсмотрипоиск вирусовалександр лобановский харьковvsemsmart