Tag Archives: how to perform ab exercise

Body Resistance Training Session to tone Upper body for women

Posted by admin admin 24,July 2011 Leave a comment

 

Medical Transcriptionist

Below is a great way for women to tone their upper body and get lean arms when  away from the gym, stuck at home or just prefer to work out at home.  Burning calories (check out my free running program,click here) and eating a natural,low-starch (check out my free diet,click here) will give you fast results to dropping pounds.  These exercises are meant to shape and tone your upper body.  I like to throw in some legs to as working legs makes revs up your heart rate. 

So, check out the videos for exercise instructional tips and perform the training session that follows.  As always perform at your own risk and see medical help before starting any exericise plan.

Please com
ment on how it went or any questions.  Thanks.    Sign up to get a free diet and running program on the top right . 

FREE UPPER BODY TRAINING SESSION FOR WOMEN

Exercise Beginner Intermediate Fit Chic
Jogging or power walk Power walk 1-2 miles Jogging 3 miles with 10 – 30 sec.sprints Jogging 3 miles with 20 – 30 second sprints
Down ups with push ups 2 down up with 1 push up on knees/ total 10 (20 down ups/10pushups) 2 down ups with 2 push ups w or without knees total 20 (40 down ups/40 push ups)  2 down ups with 2 push ups w or without knees total 30 (60 down ups/60 push ups)  
Mountain climbers 30 each leg 50 each leg 100 each leg
 Triangle push upsplus band curls  10 tri push ups2 x 30 seconds curl  3 x 15 tri push ups4 x 30 seconds curl  6 x 10 tri push ups4 x 60 seconds curls 
 Squats below parallel with 15-30 lb medicine ball, feet in line with shoulders  15 lb medicine ball30 reps  20 lb medicine ball2 x 50 reps  20-30 lb medicine ball3 x 50 reps
 Heavy bag or shadow boxing  3 x 2 minute roundscombinations

jab-cross/jab-jab-cross/jab-jab-cross-hook/hook 4x

  4 x 3 minute roundscombinations same as beginner  5 x 3 minute roundscombinations same as beginner
 speed rope or jumping jacks  2 x 2 minutes  3 x 3 minutes  5 x 3 minutes

 

Share this

Easy Ab routine for moms.

Posted by Doug Doug 1,February 2011 Leave a comment

Ann in the video is a mother of 5 and has been training with me for almost a year. She has lost 32lbs and lives a whole foods/Mediterranean diet. Yes, she eats a cookie every day but it’s organic and all natural. Paul Newman’s orange chocolate chip is her treat with lunch.

15-30 minute body resistance workouts

Note:you can make any of these sessions more challenging by adding sprints, jump rope, boxing, mountain climbers or any other 1-2 minute cardio interval in between exercises . Also, you can repeat each program multiple times and/or rather than count the repetition of each exercise, just perform each exercise to failure (cant perform that exercise any further


Shopadidas.com - official adidas store

Share this

Great Ab Exercise

Posted by Doug Doug 18,September 2009 Leave a comment

abs

To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x per week @ 20 plus minutes.  Takes work!  So don’t let anyone tell you its easy.  Obviously, if you’re a genetic freak and can burn anything you eatthen don’t worry.  If your like 99 percent of the population, then you must have the right plan.  The bicycle will hit your lower, upper and obliques if done properly!  Great ab exercise to add to your routine.

Bicycle:  see video on bottom.

Step 1: start in crunch position (flex up, navel pulled in, shoulder blades off ground, hands on ears, chin inch off chest)

Step 2: bring feet off ground, toes pointed, knees bent 90 degrees.

Step 3:   as you begin to kick right foot out with pointed toe, ….simutaneously bring your right shoulder and right elbow over toward your left bent knee in a twisting position.  TIP:  Pretend your Right Shoulder blade, Shoulder and elbow are resting on a board, all of these should twist along one line.  Think of your right shoulder touching your left knee not your elbow.  This way you’ll focus on bringing your whole body over rather than just your elbow.  You want to twist your obligue not your arm.  TIP: make sure your hips stay centered and on the ground while performing this exercise.  Think of a ball on your navel and don’t let that ball roll off.

Step 4:  now, your right leg should be locked out and at approx. 45 degree angle to the ground ( higher if your a beginner or back problems, lower if your abs are conditioned) and your right elbow and shoulder should be twisted toward your left knee. 

Step 5: Now at same time as your right leg gets pulled STRAIGHT Back to the 90 degree position and your right elbow, shoulder will be brought back towards the floor.   Your left foot and leg will press straight out into locked position and you’ll  simutaneously bring your left shoulder and left elbow over toward your Right bent knee in a twisting position.


Yogaaccessories.com

Some Common Mistakes people Do:

  1. Rock Back and Forth to fast.
  2. Only move their elbows and head.
  3. Let thier feet just hang in the air and when they draw their feet back it’s not straight back into the 90 degree position.
  4. Bring their hips off the ground while twisting side to side

How to perform:(right and left equals 1 rep)

Beginner: 15 seconds or 15 repetitions : Active Rest 15 seconds with 3-5 push ups         Circuit: 5-7 x

Intermediate: 30 seconds or 30 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 5-8 x

Advanced: 60 seconds or 50 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 4-8 x

Recommended Ab Exercises to do along with the Bicycle:

Hanging leg raises/ Incline Sit Ups/ Plank on Balance Ball/ Kettle Ball Chops/ Power Push Ups

See Video of one of my clients. Click Here

Do You need more ab exercises? Then take a look at this site, Click Here!

Share this