Incredible Abdominal Workout
It’s a Fitlicious Leg Throw-down to tighten that stubborn lower abdominal ponch! You will need
a partner for this one.
You lay down on your back and have your partner stand about 6 inches behind your head. The
person lying down keeps their feet straight, and lifts them about 110 degrees and his/her partner
throw them down, either straight down or side to side.
Let your feet get as close as possible to the ground-but don't let them touch. Just continue lifting your legs in the air while keeping them straight and your partner throws them down. The number of reps differs depending on the skill level of the trainee.
* Remember once you finish your set, you switch positions with your partner and share the luv!
NEW!!! BOULDER SHOULDER Workout
Building strong sculpted Boulder Shoulders will improve your total body symmetry. Here are my top shoulder must moves to get totally Fitlicious!
Shoulder Exercise #1: Standing Olympic Bar Press
1.Start by placing a barbell about chest height on a squat rack. Grab the barbell with your hands slightly wider than shoulder width apart, using a pronated (palms facing forward) grip.
2.Slightly bend the knees and place the barbell on your collarbone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
3.Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
4.Lower the bar down to the collarbone slowly as you inhale.
5.Lift the bar back up to the starting position as you exhale.
6.Repeat for 10-12 reps for 4 sets.
•VARIATION: Use Smith Machine, in a kneeling position for your Overhead Shoulder Press.
Shoulder Exercise #2: Lateral Raises
Most people incorporate the lateral raise into their shoulder training routines, which is great, BUT…most people also do it wrong and place themselves at a heightened risk of injury. The common mistake associated with this exercise is raising the arms too high. When the arms are elevated above shoulder level, the supraspinatus becomes impinged. Lateral raises are a great way to strengthen and build a nice round medial delt. I always work my shoulder isolaterally to ensure balanced muscle strength and prevent my traps from getting involved.
One-Arm Incline Lateral Raise Guide
•Lie down sideways on an incline bench press with your one shoulder pressing against the incline bench and the arm is lying across your body with the palm around your navel.
•Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position. TIP: Go lighter than your normal weight used for lateral raises.
•While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling, Tip: Exhale as you perform this movement. Hold and feel the contraction in the shoulders for a second at the top of the range of motion.
•While inhaling lower the weight across your body back into the starting position.
•Repeat the movement for 10-15 repetitions.
•Switch arms and repeat the movement. This exercise can also be performed standing.
Shoulder Exercise #4: Rear Delt Fly:
For great results, interchange using the Reverse Fly Machine and Dumbbells. When on the Machine, perform single arm fly for 12 reps per side, then double up for reg two armed version for another 12 reps…oh you’ll feel the burn.
Shoulder Exercise #4: Overhead Dumbbell Press
This exercise is a must for your shoulder workout routines. The overhead dumbbell press is possibly the best shoulder training exercise for adding lean mass. There are a few variations you can incorporate into your shoulder training routine to get maximum results. The exercise can be done while standing up, sitting on an upright bench or isolating the shoulder with seated single arm presses.
*NOTE: Your shoulder training should always start with a 1-2 set lighter weight warm up sets of presses and/or pendulum rotations to prevent injury and prep you for a S.A.F.E workout! (Strong, Absolute, Fitlicious & Effective)
300 Workout
The movie 300 created a frenzy of gym goers wanting to push their training to new extreme conditioning limits. The 300 workout gets its name from the total number of repetitions. For the movie the actors prepped their body with strength training and cardio conditioning to prep for a kind of graduation test the 300 workout.
Today a similar training method called Crossfit is blazing the nation,
If you think you are fit in body and mind here is a sample Crossfit 300 workout.
* 25 pull-ups
* 50 deadlifts with working weight.
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at working weight)
* 50 "clean and press" at working weight (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps
There's no rest between movements and the score is based on total time.
