Sharing an all-new barre video today! All you need is a pair of light dumbbells to get a short and spicy total body workout. Hi friends! How’s the day going? I hope you’re enjoying the morning so far. Both kids are at school (a rare treat, I tell ya), so I’m looking forward to crushing through my to-do list and also putting together some loose ends for upcoming birthday celebrations. The Pilot turns the big 4-0 this weekend, and two days later, P … [Read more...]
An ultimate guide on cable crossover for the best-ever workout
The cable crossover is an efficient exercise designed to work out the pectoralis Major. This one is a potential building exercise that helps shape the upper body well. As this one is an isolation exercise, it is easy to perform for everyone. There are a lot of people who have never practiced cable crossover before. They also do not know any helpful variations for this exercise. If you are one of them, here’s all you need to know about this … [Read more...]
Best back and bicep workout to perform every day to stay fit
No matter what work we do, our back and biceps are involved almost everywhere. Whether you lift a bag, move an object or bring an object close to yourself, these muscles are always at work. Since both these muscles render such cruciality in our day-to-day lives, it is vital to work them out regularly to avoid any complications. Here’s taking you through some of the best back and bicep workouts for you to perform every day to stay fit! Best … [Read more...]
Monster Music Mash-up Workout
Halloween is just around the corner and what better way to celebrate than with a monster-themed workout! We mapped out the first 14 minutes of a Halloween themed workout to get you started. It starts with three songs. Monster Mash – Bobby Pickett Jumping Jacks Push-up when the song says “mash” Continue to do jumping jacks and drop down to a push-up every time the songs says the word “mash”. Freaks Come out at … [Read more...]
Up your fitness game with the best Dumbbell shoulder workout
As shoulders are responsible for each movement that occurs on our upper body, it is essential to ensure that they remain fit. For this purpose, a dumbbell shoulder workout can help immensely. This type of exercise not only promises to work out the entire upper body muscle group but also promotes improved performance. As a result, exhaustion, body injuries and upper-body stiffness can be eliminated instantly. If you are wondering how to practice … [Read more...]
Here’s all about the ultimate hex bar deadlift for your benefits
If there is one workout I have to do for the rest of my life, I would pick deadlifts. If you may ask why this is because deadlifts are a life-transforming workout that engages the entire body muscles. As a result, this intense workout exercises the muscles, glutes, quads, core and even the lower back in the best manner. The best part is that deadlifts offer a host of variations for a more effective workout. Hex bar deadlift is one of them. Since … [Read more...]
Upper Back Workouts- Awesome Workouts To Get Rid of Back Fat
Upper Back Exercises Out of a million exercises, it is difficult to spot one for an or a particular body part. If you wish to lose fat on your upper back, either you should go for all in workouts which will help in decreasing fat throughout or you should go for upper back workouts. However, there are a few upper back body workouts which will help you in defining the muscles of that particular area. Combine them with cardio and build a great upper … [Read more...]
Here’s all about the Chest fly machine that you need to know
Amidst all the exercises that one may have tried, the Chest Fly Machine is a game-changer. Unlike usual workouts that require hardcore exercise but provide minimal results at the end of the day, this one is efficient and helps gain fast impacts. This workout thus targets the pectoralis muscles so that it can increase strength and muscle mass in the body. If you are interested in acquiring these benefits in no time, check out all about this … [Read more...]
7 Ways To Reduce Muscle Pain After A Workout
If you have sore muscles a day or two after a tough workout, don’t panic, it’s completely normal. It’s even more likely to happen if you’re not so fit or a beginner. Serious muscle pains may have you worrying that you’ve hurt yourself. In fact, some people even contemplate quitting all forms of physical exercise altogether because they’re too afraid to continue. However, sore muscles shouldn’t be a source of discouragement. As a matter of fact, … [Read more...]
The best way to do box squats for unending benefits every day
The box squats are of the most popular workouts at the gym. Most athletes and powerlifters spend hours trying to excel in this exercise for its innumerable benefits. Not only is this exercise potential for body strength but improves the glute muscles in various ways. Let’s find out all about this workout and how we can perform it for the best results! Benefits of box squats There are several benefits that one can acquire by practicing box squats … [Read more...]
6 Pack Abs: Fulfill Your Dream With These Exercises
How To Get 6 Pack Abs? 6 Pack Abs is the dream of almost every other guy working out at the gym. But it is difficult to achieve and more difficult to maintain after achieving. You should not only workout to develop your 6 pack abs instead you should take care of other factors also. 6 pack abs diet plays an important role in building those packs. Include lots of proteins in your breakfast. Drink lots of water and keep yourself hydrated throughout … [Read more...]
The Jonnie Candito Linear Program for Beginners
Today, we’re going to be looking at a useful resource if you’re just getting started on your fitness journey: The Jonnie Candito Linear Program for Beginners. This easy to follow program has three varieties, all covering strength and helping you get started whether your goal is hypertrophy, power, or control. Oh, and did I mention it’s free? Keep reading to find out what the Jonnie Candito Program for Beginners entails. About The … [Read more...]
4 Day Split Workout Routine for Muscle and Weight Loss
Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. But you want to get that ideal physique relatively soon or in time for summer, not a year from now after multiple cutting and bulking phases. It’s time to take a look at this four day split workout routine that can make both a potential reality! About the Creator – Max Riley We’re a little nervous … [Read more...]
15 minute restorative yoga flow for crazy times (video)
This is an at-home yoga practice you can do when you just need time to center yourself, improve circulation, and tackle the rest of the day. It’s a slow, juicy, restorative class and only lasts 10 minutes. All you need is a mat and a bolster (or folded up towel). Hi friends! How’s the morning going? I hope you’re having a great day so far. I wanted to apologize for taking a few days off the blog last week. I needed a couple of mental health days … [Read more...]
Practical Applications for Periodization Theory
Periodization is the ultimate tool you can use to reach your goals. A considerable amount of research has been conducted on the concept of periodization and its function in organizing training programs, particularly for eliciting athletic performance gains. The theory of periodization is rooted in Hans Selye’s General Adaptation Syndrome (GAS), which includes three primary stages: alarm reaction, resistance, and exhaustion.15 read … [Read more...]
One-song workout: “Rust to Gold” (Legs + Booty)
This a one-song workout to Council’s Rust to Gold, which is one of the songs I love right now. Get a great workout at home in 4 minutes. All you need is your own body weight, an optional resistance band loop, and a mat. For even more fun, combine this workout with the legs one-song workout, this HIIT and legs workout, this abs one-song workout and this back and biceps one-song workout. Hi friends! How’s the week going? Thank you so much for all … [Read more...]
15-minute Barre Burner Home Workout {Video}
Join me for this quick and intense barre burner that you can do at home! All you need is a sturdy chair or countertop to hold onto for balance. Hi friends! How are you? I hope you’re doing well with everything going on. Lately we’ve been trying to get some things done around the house, taken some family walks, watched movies (we watched Knives Out while the girls were asleep one night and it was SO good), and got Mexican takeout. Not a bad one. … [Read more...]
Total body chair workout
This workout will strengthen your entire body using only a chair and a pair of dumbbells. Pin this for the next time you need an at-home total body workout! Hi friends! Hope you’re enjoying the day so far. We’re back into the week at full speed: dance classes, gymnastics, choir practice (still loving this so much!!), orthodontist (I can’t believe Liv is already at this age!), and I taught bootcamp. For dinner tonight we’re having this casserole … [Read more...]
Full-Body Blitz
Want to train like an athlete? Try this agility style workout and you can work out like an athlete does! This quick full-body circuit is sure to have all your muscles working in just 20 minutes. Plus – who wants to spend more than 20 minutes on a workout on game day?! Full-Body Blitz 11 Reps (each side) – Jump Lunges https://vasafitness.com/wp-content/uploads/2020/01/0564f96e-d791-4b33-8bb2-9a35758f1e5f.mp4 54 Seconds – … [Read more...]
31-Day Fitness Calendar
Start the new year off right with our 31 Day Fitness Calendar. Our simple and effective plan features five basic movements including: Squats Push-Ups Burpees Lunges Plank Hold For the next 31 days, complete 6 reps on Day 1 and then add 2 reps per exercise day based on the movements for that day. Take advantage of the active recovery and rest days by incorporating GOLD’S AMP™, our digital personal training app. Be sure to track your progress by … [Read more...]
Injury and energy: Energems
Being injured is a MAJOR bummer. My heart goes out to those with severe injuries or chronic pain. In the last 6 weeks I have been healing from a "minor" injury, but it brought much of my day to day training to a halt. It's not something I have talked about on this blog or facebook much. 6 weeks ago, I strained my adductors badly and have had to reduce my leg/ab workouts to nearly nothing. Even heavy weights on upper body where my abdominals … [Read more...]