My whole home body transformation in 50sec workoutmotivation ๐ฉโ๐ฉโ๐งโ๐ฆ
https://newsinfitness.com/my-whole-home-body-transformation-in-50sec-workoutmotivation/
FREE ZOOM WORKOUT TODAY AT 10AM! Don't miss out! Comment "I'm in" for the LInk or send me a DM and get MOVING! #freeworkout @coach_dinelle (at Bronx NY , 10473) https://www.instagram.com/p/CnJ6KJzLPY-/?igshid=NGJjMDIxMWI=
WHATโS UP YOU NERDY SAVAGES!!!!???? I, PERSONALLY, am going to show and share todayโs NEW FREE WORKOUT - a FREE Basic Kettlebell Flow. Perfect for anyone 50+ (I am 55!). It's a timed Flow, no counting. This is perfect for us old folks RIGHT?
So, start off with a decent warm up, follow THIS WARM UP specifically for Kettlebell Flows is you like. Video is included. Also, BE SURE that you know what you're doing when it comes to kettlebells. Kettlebells, while an AMAZING workout tool, is also a good way to get JACKED UP if you're not being respectful of the Iron Tool of Pain.
We are going to perform 3 sets of compound Kettlebell exercises. Perform each set for 40 seconds of work with 20 seconds of rest. Complete 5-10 complete sets of this for a complete workout.
FREE Basic Kettlebell Flow
https://youtu.be/x-neHidRM7k
- Alternating Snatch: 40 seconds
- Rest: 20 seconds
- Alternating Clean & Press W/ Squat: 40 seconds
- Rest: 20 seconds
- Halos with alternating reverse lunge: 40 seconds
- Break for 60 seconds the repeat all 3 sets.
Lather, Rinse and Repeat that bitch until you're DONE!
Let us know what you think****
I recommend kettlebells for all of your strength and conditioning training. Especially if you're 40 or over (I am 55 and going strong!) Get you Kettlebells at any of our affiliates and get big savings each and every order!
Read the full article
Learn To Be Happy Just Being You & Live Your Life To Its Fullest! ๐ Hypnotherapy Can Help You Accomplish This By Increasing Your Self Esteem & Releasing Negative Influences From Your Past In Order To Live Your Life To The Fullest With A More Positive Outlook On Life. Stop Living A Life Filled With Negative Thoughts & Feelings, Schedule Your Consultation Today WWW.MBSWM.ORG #visitsouthlake #hotworxsouthlake #earthday2022 #southlaketx #southlaketexas #southlaketxblogger #freeworkout #moreworkoutlesstime #southlakeliving #southlakelife #increasedenergy #wellnessforlife #detoxyourbody #musclerecovery #painmanagement #southlaketx #southlakefitness #infraredheat #infraredsauna #getfit #moreresults #healthylifestyle #healthyliving #workoutroutine #visitsouthlaketexas #getfit #increaselongevity #hypnotherapy #positivemindset #hypnobirth #hypnosis #mindbodyspiritwellness (at Southlake, Texas) https://www.instagram.com/p/CeYl0WxOzmd/?igshid=NGJjMDIxMWI=
Get our core fitness assessment + 47 other healthy living and fitness resources valued over $3200 for just $37 this week only as part of the "Journey to Better Health" bundle offer!ย
That's right, in addition to our comprehensive core quiz that matches you to 3 workouts that you can keep for life, the rest of the bundle includes all sorts of health planners, printables, ebooks, and tangible bonuses!
I hated telling people that I worked out but didnโt look like it. โฃ โฃ Someone asked me what helped me transform. โฃ โฃ Thatโs one of the reasons. โฃ โฃ A trainer once said to me. Thereโs 3 people that come to the gym. โฃ โฃ ๐One to get results โฃ โฃ ๐One to be seen โฃ โฃ ๐One to just say they workoutโฃ โฃ That simply hit different. โฃ โฃ He said, if your not seeing results why even waste time here. โฃ โฃ I told Tenisha, we need to figure this thing out. โฃ โฃ At the time we were doing the fad diets like everyone else. โฃ โฃ Think it was the โSouth Beachโ diet at the time. โฃ โฃ Then, one day she said. I think I got it. โฃ โฃ What she discovered that nightโฆchanged my life (that was 11 years ago). โฃ โฃ And now Iโm gonna spend the result of my life sharing it with everyone else๐. โฃ โฃ Want to learn how to transform your body and mindset to get the body you deserve?โฃ โฃ ๐ฅJoin our 21 Day Free Challenge at: โฃ โฃ www.loseyourstomachchallenge.comโฃ โฃ #freeexercises #freeworkout #losebellyfatโฃ (at Fort Lauderdale, Florida) https://www.instagram.com/hunger4fitness/p/CYCLOROLEDX/?utm_medium=tumblr
If you are here, you are probably trying to look like this guy below. I got your back. Thatโs why I have analyzed hundrads of studies and written thousands of routines similar to this bulking up workout plan in years.
The bulking-up workout plan Iโm about to give must be implemented 4 times a week. Some of you may find it infrequent, however, donโt forget we are not trying to burn calories here.
We want to pack on as much muscle and mass as possible and look like Bane!
This bulking up training program will emphasize every body part equally. If you have a lacking body part and want to emphasize it more, you can simply add a couple of more sets. If you are lacking biceps, for instance, just ad two extra sets to the biceps work that we have. Then you will be good to go and ready to pack on the muscle mass!
Letโs get to work.
4 Days a Week Bulking-up Training Routine
MONDAY: Chest & Shoulders
Incline Bench Press: 5 sets X 6 reps
Dumbbell Bench Press: 4 sets X 8 reps
Dumbbell Shoulder Press: 4 sets X 6-10 reps
Cable Fly: 3 sets X 12 reps
Lateral Raise: 4 sets X 15 reps
Reverse Fly: 4 sets X 15 reps
Pushups: 2 sets X max reps
TUESDAY: Legs
Front Squats: 5 sets X 6 reps
Bulgarian Split Squats: 4 sets X 10 reps
Hip Thrust: 3 sets X 12 reps
Leg Curl: 3 sets X 15 reps
Leg Extension: 3 sets X 15 reps
Standing Calf Raises: 4 sets X 20 reps
WEDNESDAY: OFF DAY
THURSDAY: Back & Traps
Reverse Lat Pull-Down: 5 sets X 6 reps
One Arm Dumbbell Row: 4 sets X 6- 8 reps
Machine Row: 4 sets X 10 reps
Face Pulls: 4 sets X 15 reps
Barbell Shrugs: 4 sets X 10 reps
Upright Dumbbell Row: 3 sets X 12 reps
FRIDAY: Arms
Close Grip Bench Press: 4 sets X 6 reps
Overhead Dumbbell Extention: 4 sets X 10 reps
Triceps Rope Extention: 3 sets X 15 reps
EZ Bar Barbell Curl: 4 sets X 6 reps
Dumbbell Hammer Curl: 4 sets X 10 reps
Cable Curl: 3 sets X 15 reps
SATURDAY: OFF DAY
SUNDAY: OFF DAY
Rest Time Between Sets
Make sure you rest AT LEAST 2 โ 3 minutes between 6 reps sets to gather as much strength and energy as possible. The rep range between 6 and 8 gives us the mass we want. It will pack on the muscle tissue with progressive overload. Thus, the key take-home is to rest enough between low rep sets.
When it comes to 10 to 15 rep sets, you can rest 90 seconds or less. The main goal of these sets is to give metabolic stress to the muscle tissue. This is also known as โpumpโ. You know the feeling, I donโt have to explain it. That amazing tension and euphoria that Arnold describes as โcummingโ.
Hahaha! He was right.
These two essential muscle gain principles are the bread and butter of this bulking up workout plan. Since both are included are in the program, you have all the essentials to bulk up except the diet.
For free weight gaining tips click on this link where we have essential steps and tips for gaining weight quickly.
Nevertheless, letโs get back to the bulking up workout plan and talk about the execution of the exercises.
Execution Of The Bulking Up Workout Plan
The form of the exercises is critical. Thus, you MUST have perfect form on all of the movements to track progress. Attention! I did not underline it for injury prevention. That is a separate topic. However, I am now talking about tracking progress.
Now imagine this. You start to cheat here and there on exercises and you gradually increase the weight on the incline bench press. Every time you execute the incline bench press, you shorten the range of motion and add weight. Therefore, you will think you are getting stronger and donโt see any changes in your physique. Because you are not getting stronger. You are playing yourself!
You have to keep the range of motion the same every single time. So, when you increase the weight on the bar, you will be 100% sure that you are getting stronger. That means you are getting bigger.
There is no way around that.
Strength equals size. You might see you are getting stronger but wonโt see the size difference immideately. But do not worry. Size will follow. I promise you that.
However, you need to make sure you are in caloric surplus. As they say โEat big to get bigโ. There is a truth to that.
If you find this article helpful, please consider sharing. Enjoy the program!
Weโve used a wide variety of training styles to keep this 90 minute workout smart and varied. In this one video, weโll be doing total body strength training, HIIT cardio, kickboxing, core work, and a pinch of Pilates. Weโve also included a warm up and cool down. Intermediate and advanced modifications provided.
WHAT'S UP YOU NERDY SAVAGES!!!!???? I, PERSONALLY, am going to show and share today's NEW FREE WORKOUT. And, it is a DOOSEY!!! Is that how you spell 'doosey'? Anyone know? It's a FREE 10 count Kettlebell Routine we will call, hm - The Jaggernaut! Perfect for anyone 50+ (I am 55!).
Anyway. To need EITHER A KETTLEBELL or A DUMBBELL (NOT your husband or boyfriend but like a weight, THAT kinda DUMBBELL)!!!
So, we have 5 movement each side, then REPEATED on the other side for a total of 10 movements. When ALL TEN movements are done, THAT IS ONE REP (yeah, I'm an asshole sometimes). Then REPEAT THAT for 3-5 reps, then REPEAT THAT for 5 sets (or 10, or 15, whatever).
Now, THIS IS NOT A BASIC ROUTINE!!!!! This is a FULL BODY KETTLEBELL routine and, it WILL smoke your body. You may not feel it today but BOY HOWDY, you will eventually. So, YOU HAVE BEEN WARNED!!!!!!!
Also, I am using a 55 pound Kettlebell. This is MY workout weight. Use WHATEVER weight YOU ARE COMFORTABLE WITH. Sometimes I also use a lighter kettlebell. For instance, when I do my 100 Snatch Routine (a 13 minute quick and not-so-easy morning routine for those IN A HURRY). I will post THAT in a few days. Again, USE THE WEIGHT YOU ARE COMFORTABLE WITH.
FREE 10 count Kettlebell Routine
https://youtu.be/OAS3IAUSNus
Real quick. This was recorded in October 2021. I've lost about 20 pounds since then. Ask me how by filling out the form below!
Learn To Be Happy Just Being You & Live Your Life To Its Fullest! ๐ Hypnotherapy Can Help You Accomplish This By Increasing Your Self Esteem & Releasing Negative Influences From Your Past In Order To Live Your Life To The Fullest With A More Positive Outlook On Life. Stop Living A Life Filled With Negative Thoughts & Feelings, Schedule Your Consultation Today WWW.MBSWM.ORG #visitsouthlake #hotworxsouthlake #earthday2022 #southlaketx #southlaketexas #southlaketxblogger #freeworkout #moreworkoutlesstime #southlakeliving #southlakelife #increasedenergy #wellnessforlife #detoxyourbody #musclerecovery #painmanagement #southlaketx #southlakefitness #infraredheat #infraredsauna #getfit #moreresults #healthylifestyle #healthyliving #workoutroutine #visitsouthlaketexas #getfit #increaselongevity #hypnotherapy #positivemindset #hypnobirth #hypnosis #mindbodyspiritwellness (at Southlake, Texas) https://www.instagram.com/p/CeGu_uWOo9U/?igshid=NGJjMDIxMWI=
Closed for the holidays with free access to virtual training. #virtualtraining #ondemandfitness #onlinefitness #happyholidays #workoutonline #freeworkout #essencefitnesstribe https://www.instagram.com/p/CI6hPdhnf0I/?igshid=149x9w5pweod5
๐ for those that ๐๐๐'๐ have an hour to go to the gym but want to get ๐ข ๐จ๐ณ๐ฆ๐ข๐ต ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต ๐ช๐ฏ ๐ข๐ต ๐ฉ๐ฐ๐ฎ๐ฆ.โฃ
๐for those that want to get a real sweat on but want the ๐ต๐ช๐ฎ๐ฆ ๐ต๐ฐ ๐๐๐ ๐๐ (**and don't worry - there are modifications for ๐๐๐๐๐ ๐๐ข๐ญ๐ง๐๐ฌ๐ฌ ๐ฅ๐๐ฏ๐๐ฅ)โฃ
๐comes with a ๐ฏ๐ถ๐ต๐ณ๐ช๐ต๐ช๐ฐ๐ฏ ๐ฑ๐ญ๐ข๐ฏ so you'll know exactly how to fuel your body throughout the programโฃ
๐You'll commit to 100 workouts & you'll feel ๐๐๐๐๐ ๐๐๐๐จ๐ฆ๐ฉ๐ฅ๐ข๐ฌ๐ก๐๐ when you finish the programโฃ
๐This is for you if you're looking for motivation, results & a program that's EASY to fit into your busy schedule!!โฃ
๐You'll have my guidance and coaching every step of the way as we reach our fitness goals TOGETHERโฃ
โฃ
And guess what?!!โฃ
โฃ
You can give it a ๐๐๐ ๐๐จ๐ซ ๐ ๐๐๐!!โฃ