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Friday, September 30, 2016

2 Day Workout Routine for Abs at Home


Sample Workout Schedule





This routine is best done on off days. This means the days you do not go to the gym you can do this routine.

Another option would be to doing this routine at night – after your workout in the gym.

Example: If you train Monday, Wednesday, and Friday – you can do this on Tuesday/Thursday, Saturday/Sunday, etc.

2 Day Workout Routine for Abs at Home

This routine will gradually get easier. My advice is to do what you can and strive to get better.

When I first started lifting weights and doing body weight exercises, I couldn’t do 20 sit ups and I could only do 6 push ups… a lot has changed since then so just keep trying and you WILL build up the strength.




Workout 1
Exercise
Sets
Reps


2
15


2
5


4
15


3
15


2
ALAP


Workout 2
Exercise
Sets
Reps


2
15


2
20


3
12


3
8


2
ALAP
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Full Body Workout For Beginners

The idea behind this type of workout is to introduce the beginner to strength training in a manner that is not intimidating and utilizes the machines rather than the free weights, and addresses only the major muscle groups.




5 minute warm-up
Chest Press Machine
Shoulder Press Machine or Side Lateral Machine
Vertical Back Machine or Low Row Machine
Tricep Machine
Bicep Machine
Seated Pulldown Machine
Abdominal Crunch Machine
Leg Press Machine
Calf Raise Machine
20 minutes of cardio to finish.

TWO DAY SPLIT ROUTINE:

This schedule we will typically introduce when the beginner asks for more exercises for certain muscle groups which inevitably will increase the time spent on their workouts. This, although it may not seem important, is very important. We find that if we require someone to stay at the gym for longer than one hour or so, they will, in most cases, start to miss workouts because of time restraints. We are always aware of things like this as personal trainers because any trainer will tell you that the best workout schedule in the world is worthless if you don’t do it.

Day One:

5 minute warmup
Chest Press and Chest Flys
Vertical Row and Pulldowns
Bicep Machine and Standing Cable Curls
Standing and Seated Calf Machines

Day Two:

5 minute warmup
Leg Press and Abductor Machine and Adductor Machine
Shoulder Press and Lateral Raise
Tricep Dips and Tricep Machine
Abdominal Crunch Machine and Planks
20 minutes of cardio to finish.



THREE DAY, FOUR DAY, AND FIVE DAY SPLIT ROUTINES:

As our client progresses, so does the demand for more challenging exercises and routines. There are many, many versions and arrangements of a three day, four day or even a five day split routine. Typically it is a mix of machines and free weights. What we find the most important thing to keep in mind when planning a split routine is to avoid creating a workout for today that will negatively affect tomorrow’s workout. As experienced personal trainers, we can come up with the most effective, enjoyable and doable workout designed especially for you.

Regardless of whether you are a beginner, intermediate or a seasoned veteran, we can custom tailor an effective workout for you at your request.

Strength Training Machines such as:

Chest Press, Chest Fly / Rear Delt Combo, Pec Deck, Shoulder Press, Side Lateral Raise, Back Extension, Tricep Machines, Bicep Machines, Multi-Hip Machine, Abductor and Adductor Machines, Abdominal Machines, Calf Machines, Gluteus Machine, Leg Press Machine, Lying Leg Curl Machine, Seated Leg Curl Machine, Leg Extension Machine, Standing Hamstring Machine, Back Pulldown Machines, Back Row Machine, Seated Vertical Row Back Machine, Weight Assisted Chin / Dip Machine, Cable Crossover, and more.

Cardio Equipment such as:

Elliptical Trainers, Treadmills, Stairclimbers, Upright bikes, Spin Bikes, Recumbent bikes, Rowing Machines, and more.
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Sample Calf Workouts

Muscular, strong calves aren’t just for looks either–they help support and stabilize your body during lifts like the Deadlift and Squat, and also during just about every sport you can name. In fact, strong, developed quads and hamstrings can be counterproductive in many sports unless you’ve got calves strong enough to control the force the upper leg can generate as it gets transferred into the ground and redirected.





 here are a few sample calf workouts you can utilize as part of your training plan…

Sample Calf Workout #1

Standing Machine Calf Raise – 3-4 sets of 5-7 reps
Leg Press Machine Calf Raise – 3-4 sets of 5-7 reps
Seated Machine Calf Raise – 2-3 sets of 8-10 reps

Sample Calf Workout #2

Smith Machine Calf Raise – 3-4 sets of 5-7 reps
One-Legged Dumbbell Calf Raise – 3-4 sets of 5-7 reps
Seated Machine Calf Raise – 2-3 sets of 8-10 reps

Sample Calf Workout #3

Standing Machine Calf Raise – 3-4 sets of 5-7 reps
One-Legged Dumbbell Calf Raise – 3-4 sets of 5-7 reps

Sample Calf Workout #4

Leg Press Machine Calf Raise – 3-4 sets of 5-7 reps
Smith Machine Calf Raise – 3-4 sets of 5-7 reps

Again, these are just some ideas for you to play around with, as there are many different exercise, set, rep and frequency combinations that will work very well for the calves.

Just make sure to place 100% of your focus on training your calves with a high level of intensity (effective calf training should be very uncomfortable and challenging to perform) and increasing the amount of weight lifted on each exercise every week or two.
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The Best Calf Exercises

An awesome set of thick, diamond-shaped calves is one of those “little” things that really sets a great physique apart from a mediocre one.




Small, under-developed calves, on the other hand, become a glaring weak point as your upper body develops and also give the rest of your legs a bad name. You could be squatting 400 pounds but if your calves aren’t up to snuff, it’ll look like you’ve got chicken legs. (And trust me, I know–I neglected my calves for far too long and am playing catch up now!)

Muscular, strong calves aren’t just for looks either–they help support and stabilize your body during lifts like the Deadlift and Squat, and also during just about every sport you can name. In fact, strong, developed quads and hamstrings can be counterproductive in many sports unless you’ve got calves strong enough to control the force the upper leg can generate as it gets transferred into the ground and redirected.

The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!


Standing Calf Raise (if you could only do one, this should be it)
Seated Calf Raise
Calf Press
Donkey Calf Raise
Smith Machine Calf Raises
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The Beginner Weight Training Workout Routine

Below you will find 2 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal (building muscle, losing fat, increasing strength, etc.).




If you haven’t already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are.

With that out of the way, let’s get to what you came here for. Here are the full details of the program I simply refer to as The Beginner Weight Training Workout Routine.

The Schedule

The first thing you need to know about this program is what weight training split and weekly schedule it will use.

If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using.

I’m of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal.

The specific type of full body split that this workout routine will use is commonly referred to as an alternating “ABA BAB” format.

You probably have no idea what that means, but you will when you see it written out…

Week 1

Monday: Workout A
Tuesday: off
Wednesday: Workout B
Thursday: off
Friday: Workout A
Saturday: off
Sunday: off


Week 2

Monday: Workout B
Tuesday: off
Wednesday: Workout A
Thursday: off
Friday: Workout B
Saturday: off
Sunday: off

See, even though there are 3 workout days per week, there’s just 2 actual workouts.

The first is the “A” workout and the second is the “B” workout. Then you just alternate between them each workout. Meaning, you end up doing ABA one week, and then BAB the next, and so on.

Makes sense now, right? Good.

I will also mention that the exact days of the week you choose really doesn’t matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end.

That’s pretty much all there is to say about the split and schedule itself. Now let’s get to the workouts…

The Workouts: Version 1

 here are the workouts…

Workout A

Squats

3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Rows

3 sets of 8-10 reps.
2 minutes rest between sets.

Workout B

Deadlifts

3 sets of 6-8 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Details and clarifications for Workout A:

The “A” workout is a quad dominant leg exercise (squats), a horizontal push (bench press), and a horizontal pull (rows).
Squats are definitely recommended, but leg presses could be used in their place if necessary.
For the bench press, a flat barbell bench press is recommended, but a flat dumbbell bench press can work too. Use a spotter whenever possible/necessary.
For the row, pick any one you want. Bent over barbell or dumbbell rows, seated cable rows, chest supported machine rows. It’s all fine.

Details and clarifications for Workout B:

The “B” workout is a hip/ham dominant leg exercise (deadlifts), a vertical pull (pull-ups/pull-downs), and a vertical push (overhead press).
For the deadlift, a conventional deadlift would probably be most often recommended for beginners, but a Romanian deadlift (or straight legged deadlift) could be used instead if necessary.
Pull-ups are recommended for the vertical pull, but if you can’t do them yet, lat pull-downs or some form of assisted pull-up would be a suitable replacement.
For the overhead press, any type of seated overhead shoulder press is fine (seated barbell press, seated dumbbell press, whatever).

The Workouts: Version 2

Workout A

Squats

3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Rows

3 sets of 8-10 reps.
2 minutes rest between sets.

Triceps Press Downs

1 set of 10-12 reps.

Calf Raises

1-2 sets of 10-12 reps.
1 minute rest between sets.
Workout B

Deadlifts

3 sets of 6-8 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.
2 minutes rest between sets.

Biceps Curls

1 set of 10-12 reps.

Abs

1-2 sets of 10-12 reps.
1 minute rest between sets.


So, the program is still ideal for beginners, AND you got some extra stuff added to it. Are you happy now?
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Protein Shake Recipe | Pina Colada





Ingredients

 
 200ml coconut water

75g Frozen Banana

70g Frozen Pineapple

50g Coconut Yogurt

Method


1) Add all to a blender, blend together and serve.

2) Optional: Why not be extra creative and serve it in a pineapple with shredded
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How Many Calories In A Banana? | Benefits for Training


Bananas to most people are just another fruit. We see people eating them every day and they’re arguably the most popular fruit of all. There are a number of benefits associated with bananas, from their content of potassium, Vitamin B6 & C and carbohydrates; to their ability to help protect from muscle cramps, reduce swelling and lower blood pressure.




Banana’s only contain around 120 calories for a large banana, and around 100 for a medium banana – but they boast a large profile of micronutrients beneficial to a number of aspects of health!

Benefits for Training

In terms of training, bananas also have a number of benefits; they’re useful as a pre-workout snack and are used by a number of athletes; the average banana contains 30g of carbohydrates which are in a simple form meaning they are turned into energy very quickly.

In terms of post-workout, due to their very beneficial micronutrient profile bananas are very useful for decreasing recovery time.

Bananas for Pre/Post training


1) Due to their simple carbohydrate form, bananas provide a quick energy spike which makes them ideal for eating just before exercise

2) Bananas help to keep you more alert and your reflexes on point

3) Muscle cramping is less likely due to bananas containing potassium which is an electrolyte

4) Vitamin C. One regular banana contains around 15% of your RDA for Vitamin C, which is absolutely essential for strengthening muscles, tendons and ligaments

5) Vitamin C also repairs soft tissue damage sustained when carrying out weight training and synthesises adrenaline

6) Bananas also help to reduce the amount of time it takes to recover from exercise

7) The potassium in bananas can aid towards muscle strength, making eating them before training a valuable benefit
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3 Day Workout For Beginners

This full body workout routine for beginners involves training the entire body during each workout session, 3 days per week.




Full body training is the safest and most effective type of weight lifting routine for beginners. Here's why:

High Frequency Training. As a beginner, you should train each muscle group (using major compound exercises) as frequently as possible, while allowing for sufficient recovery. This means you only train each muscle just enough to stimulate growth, no more. You do not want demolish one muscle group per session by training to failure on every set and using super high volume (which is the case with the popular, yet less effective body part splits).

Building a Base of Strength. You should be gaining strength in just about every workout as beginner. Most of your newfound strength is from neural adaptation, or your nerves "learning" how send signals more efficiently. And so, the more often you can do squats and deadlifts, the more often you can improve your strength on those lifts.

Learning Proper Technique. I often stress the importance of learning how to use good form if you want long term progress and health. Full body routines are superior in this aspect since frequent practice of correct technique means that the movement will quickly become second nature to you.





Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise
Sets
Reps
4
12,10,10,10
2
10
Triceps
Exercise
Sets
Reps
3
Failure
3
10
Tuesday: Rest Day

Wednesday - Back and Biceps
Back
Exercise
Sets
Reps
4
10
3
12
3
10
Biceps
Exercise
Sets
Reps
3
8-10


Thursday: Rest Day

Friday - Legs and Shoulders
Legs
Exercise
Sets
Reps
4
12,10,10,10
3
12
3
12
Shoulders
Exercise
Sets
Reps
4
8-10
3
10

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