Content 1. A Full Body Workout 2. High Intensity Full Body Workouts 3. The Best Beach Body Workout For Summer 4. Full Body Workout - Five Rules 5. The Ultimate Guide to a Dumbbell Full Body Workout
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1. A Full Body Workout The beauty of a full body workout routine You can exercise on a split routine such as upper body on one day and lower body on another day. Or you could do a full body work out and exercise your entire body. A full body workout routine is ideal for shorter and more effective workouts. A great exercise schedule to have is to workout at least once every 3 days doing a full body work out. These can be performed using exercise equipment [not only weights] but even just your own body weight. >>>For More Information Please Click Here!<<< Major Muscle Groups These are mainly located on your back, chest and legs (your torso). These muscle groups also connect to your smaller muscles, by doing exercises such as push ups not only do you work out your pectorals (chest) but also the muscles such as triceps (arms) and deltoids (shoulders). A full body work out requires you to do less exercise. Exercises for a full body work out and the muscles they effect: Squats - can be done using your body-weight or exercise equipment and they target your Quadriceps and Hamstrings (thighs), Gluteal (buttocks) and if executed correctly even your Abdominals (stomach) get a workout. Lunges - like squats you can choose between body weight or equipment to work out your Gluteal, Quadriceps and Hamstrings. Combine lunges and squats as part of your full body workout to get a complete lower body session. Add a run or jog either before or after your full body workout routine really target lower body - you do not
need to have a long run, anything between 10 and 20 minutes is great. Push ups - great exercise for your Pectorals (chest), Deltoids (shoulders) and Triceps (back of arms). The further apart your hands are from each other will isolate the different parts of your pectorals. Shoulder press - effects your Trapezius (muscles on your back), Latissimus Dorsi (muscle that wraps around your back to under your armpits), Deltoids and Biceps (front of the arms). Rows - you can either perform a one arm row or a bent over row. Targets your Latissimus Dorsi, Trapezius, Deltoids and Biceps. Include rows in your full body workout routine to focus on your back muscles [a large number of people neglect they back muscles when exercising, especially guys who focus more on their Pectorals]. Upright row - targets your Biceps, Deltoids and Trapezius. Similar to a one arm row or bent over row except as the name suggests it is performed in an upright position. >>>For More Information Please Click Here!<<< Chest press - exercises your Pectorals, Deltoids and Triceps. Chin ups/pull ups - are exercises that need to be done while hang from a fixed bar generally with a wide grip. They usually require a fair bit of upper body strength. Include chin ups/pull ups in your full body workout routine only if you are able to do more than 4 repetitions at once. Your muscles effected will be the Teres Major and Rhomboids (cover your shoulder blade region), Biceps, Trapezius and Latissimus Dorsi. Core exercises- that target your Abdominals (stomach). Important
Before pursuing any physical activity it is advisable to check with your physician. Your personal abilities and conditions, if any, will dictate what you can or can't do. It is important to warm up adequately before exercising.
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2. High Intensity Full Body Workouts Summer is here and everybody is trying to get into their best shape of the year. We have some great workouts for you guys here. Firstly, we recommend you try full body high intensity workouts and I'll pretty much be breaking it all down here. High intensity means that you are doing more work in less time. In the gym you don't want to be like the Prius you want to be like the Vette. For example in a very high intensity workout you should be actually lifting or exercising twice as much you should be resting. A full body workout is a workout where you are stimulating every muscle fiber in your body in just one workout. You must be asking yourself why should I be doing full body workouts? >>>For More Information Please Click Here!<<< Here's why, after the threshold of an intense full body workout, you won't be leaving your body much of a choice. It's going to have to adapt to whatever pressure you put on it. Well and guess what's its going to have to do? Either put muscle on or burn fat so it never has to go through the same pain ever again. Well, that sounds pretty simple right? Maybe, but I'm not gonna lie, high intensity full body workouts are just one of those things that just get you out of your box. It's the true test to how much you can handle mentally. Now, you must be saying to yourself, full body workouts every time at the gym? I don't have the two hours for that. Well, you can thank god for the superset, a set that has two or more exercises compiled into it that are done sequentially. You will only be resting after you finished doing the two or more non-competing exercises (exercises that use different muscles, that aren't going to be working together). For example one superset might be twelve reps on chest and back. Now can you see what a powerful workout sounds like? Now go try it and
see what it feels like. You'll feel like you're going to work, but don't worry this job is fun especially with our blasting playlists. Here's a pretty basic workout I like to use when I'm working full body. Barbell Bench Press/Bent over Barbell Row Seated Military Press/ Wide grip Pull-ups or Lat Pull downs Dumbbell Front Lunges/ Medicine ball sit ups For the rep scheme, start out at 12-10-8-6. Meaning the first set you will be doing 12, second you will be doing 10, etc. Focus on adding weight after each set, and you should be at around 75-80% of your max on the last set. Don't do this workout more than one time a week unless you really want to plateau. To transform your body you're going to have to give it a reason to grow and change things up pretty often. Use this workout as a template and feel free to change things around to fit your goals. We'll have more for you soon. Train hard and use the playlist we got for you and you'll be rocking your workouts.
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3. The Best Beach Body Workout For Summer If you've ever scoured the internet and magazines for workouts you'll more than likely find your fair share of workouts ranging from pure weight loss workouts, muscle and size building workouts, body fat loss workouts and so on. On top of this, all these workouts are suited to different people, be a middle aged women trying to rid belly fat or a young high male who is trying to gain muscle mass in the off-season for when he goes back to high school to play football. For obvious reasons you wouldn't recommend one workout to the other person. It's for this reason why a Beach Body workout should stand out on its own as a workout. It's not a fat loss workout and it's not a muscle building workout it's a million dollar beach body workout! >>>For More Information Please Click Here!<<< So, what constitutes as a great Beach Body Workout? I think most would agree that a great Beach Body workout should be a workout that gets you in to the most physically appealing shape as possible. For most people this would mean to target body fat to a level where nothing sags or jiggles or hangs over the side of your shorts. so essentially a good beach body workout should be one which reduces body fat and increase lean muscle mass to reveal an overall more defined and sculpted look or what most people refer to as "toning up". What's the best way to do this? Well from my experience Circuit training workouts are one of the best Body Fat Burning Exercises. On top of that, it builds lean muscle
which gives more definition to the shoulders, arms, abs, legs, gluteus and almost every other region in the body. For women, I would say DO NOT be afraid of building some lean muscle. I know the first thing that comes to you head when I mention muscle is big freaky looking bodybuilders but you have to trust me that this will never happen you. The great thing about having more lean muscle is that your weight is less likely to fluctuate so dramatically because the muscle you are carrying burns up calories from food. Ever wonder why some of your friends who play sport can seem to eat what they want without getting fat? Well it's because their metabolisms are so active from the abundance of muscle they are holding. >>>For More Information Please Click Here!<<< Here's a typical Beach Body fitness Workout; Complete this circuit right though with no rest for one set. Complete this 5-6 times 3 times per week. On top of this include cardiovascular exercise such as running, rowing, and swimming or cross training for a 30-45 minutes 2 times a week. This should leave 2 days for resting. Beach Body Workout Circuit; Fast Push-ups x 20 reps Bent over Rows x 8 reps Triceps Dips (on bench or chair) x 15 reps Single leg squats (onto bench or chair) x 15 reps each side Shoulder Press x 8 reps Deadlifts x 12 reps
Visit Body2Shape.com for more information on how to Lose Belly Fat, Gain Muscle and get Ripped Abs.
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4. Full Body Workout - Five Rules Do you want to spend less time in the gym and still get bigger and stronger? If your answer is similar to a 'yes I would', then you need to try out a full body workout program. There are basically five rules to a full body workout program, The first rule is to only train two to three days a week, That sounds pretty good right? So instead of working out everyday you might workout Monday rest Tuesday train Wednesday take off Thursday then exercise again Friday taking Saturday and Sunday off, This will allow your body to recover from your grueling workouts. >>>For More Information Please Click Here!<<< The second rule is to perform one exercise per muscle group, This will allow for a shorter workout because you will be keeping the amount of sets and reps lower than if you were doing multiple workouts for each muscle group. Rule nĂşmero tres to the full body workout is to lift heavy, Instead of doing a lighter load and doing many reps and sets, your going to be lifting heavy and doing fewer reps and sets. You want to keep the workouts as heavy as you can cause you no longer have to conserve energy for later workouts. The fourth rule is to keep your workouts short, you want to keep your session to about an hour or less. Long workouts will boost the levels of the catabolic hormone cortisol, cortisol is a break down hormone which you do not want an abundance of, it basically eats or breaks down your muscles. If you are spending an excess amount of time at the gym will say about an hour or more your could be wasting your time and actually getting smaller (due to cortisol build up) instead of getting bigger and stronger.
Now after that scare we move on to the fifth rule to a full body workout, which is to change the order of your workouts around or maybe even add or remove some exercises. This will help you from getting bored of the same old session and doing the same thing over and over, change it up a bit to keep it exciting. Changing things up will also help your body from getting used to a workout, if you do the same thing week in week out your body might get used to it and you will notice your strength and weight gains start to plateau. For more information on Full Body Workouts or similar information please visit Full Body Workout
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5. The Ultimate Guide to a Dumbbell Full Body Workout Would you say if I told you that you can get good results with a dumbbell full body workout? Well, the truth of the matter is that you can get amazing, body transforming results with a dumbbell full body workout that incorporates dumbbell and bodyweight exercises. There is a terrible myth in the fitness industry that you must use machines, cardio equipment, or expensive home workout equipment to get mind blowing results. Don't believe that for a single second. Many of my clients have lost pounds of body fat, sculpted lean muscle, and improved their strength levels using nothing but dumbbell and bodyweight exercises. So the question remains: how can you get the fastest results possible using nothing but dumbbell and bodyweight exercises? All you have to do is apply these three simple tips. They may be simple, but they are very effective. >>>For More Information Please Click Here!<<< Tip One: Perform big, compound exercises. Basically what this means is that you should focus your efforts of exercises that require a lot of muscle mass. If you want more results in less time, don't waste your time doing dumbbell flyes, lateral raises, curls and kick-backs. Use the following exercises: *Note: the abbreviation "DB" means dumbbell
Chest/Triceps/Shoulders: -DB Chest Press (flat and incline) -DB Floor Press -Standing DB Overhead Press -DB Push Press -Dips -Push-ups and all variations -Handstand push-ups and variations Those dumbbell and bodyweight exercises will allow you to sculpt your upper body and also burn off body fat; isolation exercises can't do that. >>>For More Information Please Click Here!<<< Back/Biceps: -DB Row -DB Renegade Row -Chin-ups and all variations -Inverted Rows -DB Pullovers Legs: -Squats -RDL -Split Squats
-Lunges (crossover, reverse, lateral, etc) -Step-ups -Bulgarian Split Squats -Jump Squats -Jump Lunges -Broad Jumps Miscellaneous Exercises: -Burpees -Squat Thrusts -DB Snatch -DB Clean & Press >>>For More Information Please Click Here!<<< If you used nothing else but those exercises, you would transform your body at a much faster rate than people who spend 6 or more hours at the gym every week. It's not about how much work you do, but the quality of the work. Tip Two: Don't use bodybuilding splits. Bodybuilding splits are recommended in all the popular magazines, but that does not mean they are the most effective. If you want to get the best results in the least amount of time (meaning three to four workouts per week) then you should only use total body workouts (train three days per week) or use upper/lower splits (train four days per week). Those are the only "splits" you will ever need.
Tip Three: Use different rep ranges. Make sure at times you use a heavy weight and train in the 3-6 rep range. Other times use a lighter weight and train in the 7-15 or even 20 rep range. Each range has its benefits, so you should be using both. Try This Sample Dumbbell Full Body Workout: -DB Step-ups x 10 each leg -1 Arm DB Push Press x 10 each side -1 Arm DB Row x 10 each side -DB Clean & Press x 5 Perform those exercises back to back with minimal rest. You should perform a total of three to five circuits. >>>For More Information Please Click Here!<<< Sample Dumbbell Full Body Workout 2: -DB Split Squats x 5 each leg -1 Arm DB Floor Press x 5 each side -Renegade Row x 5 each side -1 Arm DB Snatch x 5 each side Since you will only be performing five reps for each exercise, make sure you use a heavy enough weight for each one. Once again, perform those exercises back to back taking minimal rest breaks. Perform a total of five to seven circuits. Design Your Own Dumbbell Full Body Workout: Just make sure you apply the Three Tips that were previously mentioned: choose dumbbell and bodyweight exercises that use a
lot of muscle, perform total body workouts to get the best results in the least amount of time, and train in different rep ranges. Now you will be well on your way to transforming your body in the least amount of time.
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