Lunges

Lunges are by far one of the best ways to tone the gluteus. Try varying the direction of your lunges, adding a few reverse repetitions to the standard fare. Another way to enhance the results you get with your lunges is to use hand weights that add resistance to the exercises.

To complete a lunge, stand with your feet shoulder-width apart, holding the dumbbells at your side if you are using weights. Lunge forward with the first leg, landing on the heel and then the forefoot. Lower the body until the knee of the rear leg nearly touches the floor. Repeat on the other side.

Make sure you keep your body upright and your core muscles taut as you work through the exercise.

Squats

Squats are another great way to tone the buttocks, as well as the hips and thighs. Beginners can do this exercise into a chair to start with, gradually strengthening the muscles until the legs and buttocks hover just above the chair’s seat. Advanced workouts might incorporate a barbell to add resistance to the exercise.

To complete a squat, stand up straight with your feet about shoulder-width apart. If you are holding a barbell during the exercise, place it behind your head and lean slightly forward. Contract your abdominal muscles as you slowly move your legs into a sitting position. When your knees are at close to a 90? angle, hold the position for a few seconds before slowly straightening your legs once again.

StairMaster Time

Any cardiovascular exercise will provide some degree of toning to the buttocks, but the StairMaster is one of the best for this region of the body. Kardashian claims that she spends at least 15 minutes on the StairMaster every day.

If you don’t have a machine or gym membership, you can get similar results by going up and down a flight of stairs for up to 15 minutes at a time. It is also a good idea to take the stairs wherever you go to give your butt that extra little workout.

What about a Butt Lift?

Rumors have flown about whether Kardashian has undergone cosmetic surgery to get the luscious curves she now sports. While the jury appears to still be out for Kardashian, if you are looking for curves that Mother Nature didn’t bless you with, a butt lift could help. While we always prefer exercises that naturally enhance your rear, the Brazilian Buttock Lift is an outpatient procedure that is used to enhance the size and shapes of the buttocks using a special fat transfer technique.

Vivacious curves are back in style, thanks to stars like Kim Kardashian who aren’t afraid to flaunt them. With regular workouts, you can also enjoy tighter, more toned buttocks and a curvier, sexy shape.

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That said, I know it’s never possible to use a single chapter to cover absolutely every equipment modification one will encounter, so I thought I’d start a series here that highlights some quick and easy substitutions that you can use in your training.  To that end, here is the first installment of High Performance Training Without the Equipment.  Today’s focus will be what to do in your home gym if you don’t have access to dumbbells.

If we’re talking about regular bilateral dumbbell pressing, the modification is quick and easy: just use a barbell, and get your variety by using a collection of floor presses, board presses, full range-of-motion presses, and various inclines and declines.

If we’re talking about either unilateral or alternating dumbbell pressing variations, then try out the 1-arm push-up.  You can make the exercise easier by performing it off the pins in a power rack – and as you get stronger, gradually move the pin down lower.

On the “flip side,” you can obviously use barbell rowing variations to replace dumbbell rowing variations.  One that I particularly like is the 1-arm corner row, in lieu of the 1-arm DB Row.  You just stick the end of a barbell in a corner.

Or, you can just do the 1-arm barbell row – which requires a ton more grip and forearm strength to keep the bar from tipping.

Of course, there are plenty more options in this regard; your imagination is your only limit!

For more exercise modifications like this – as well as a comprehensive program in which to include them – check out Show and Go: High Performance Training to Look, Feel, and Move Better.

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To be very honest, June was a super busy month at Cressey Performance, and July will undoubtedly be our busiest ever.  So, the other night, when Anna started peppering me with questions about what I wanted to add to the registry, I really didn’t have the brain power in reserves to make a valid contribution to the discussion.  As such, I’ll probably just be getting wooden spoons and this framed, inspirational piece for the entryway to greet all our visitors and make them feel special.

Noticing my not-so-unintentional apathy, Anna joked that it’d be a piece of cake if there was a way to register at Perform Better (or anywhere else) and just ask for training goodies for the gym – and that’s when the wheels started turning.  At the very least, I figured it’d give us some blog content and reader-writer interaction as we head into the weekend. I know I’d get myself some heavier dumbbells – maybe a pair of 110- and 120-pounders – and a Buffalo bar.

If you had a “lifting heavy stuff registry,” what would you add to it?  Bands and chains?  A sled?  Books/DVDs? A Diamond Dave’s Ninja School instructional video?

Tupperware and spice racks?  “No says I!”

Let’s hear some suggestions in the comments section below.  And, until next time, have a great holiday weekend and “don’t go ninja-ing nobody that don’t need ninja-ing!”

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After the Body weight warmup, Craig Ballantyne, creator of this workout, wants you you do perform express Warm-up sets. We are going to kick off with a 2-board press for six repetitions at a tempo of 2-0-1. Use half of the weight you would use in an ordinary set. A 2-board press, get a partner to hold the board on your chest. Get two two by 4’s nailed together, a yoga block, or any other piece of material that is 6 inches in thickness.

You may just “wing it” and stop the movement six inches above your chest. If you’ve got the board, simply get a partner hold the board on your chest, right where you may bring the bar down.

If you do not have a spotter, be cautious with the bench press. Or, you are better off performing the movement with dumbbells, and stopping the movement just 6 inches above your chest. Keep your elbows close to your sides, and lower the bar straight down to the base of your chest. Lower the bar on to the block, and then press the bar back up.

It is important to get your system right. You may use your warmup set for technique practice. A tempo of 2-0-1 means that you lower the bar with two 2nd count, no pause, and press with a 1 second count. Second warmup exercise is the DB Row. Utilise a 2-0-1 tempo using 50% of your actual weight. Perform six repetitions. Rest 1 minute and perform another set of the same warmup superset using seventy five percent of your actual weight.

No exercise procedure will help you like this program Turbulence training. If you like to read a look up of this exercise program, click this link Turbulence training review.

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1. Aqua bells

These are dumbbells that you can carry in your suitcase. Don’t get shocked…these are actually inflatable water dumbbells that can be folded and packed into your suitcase. There are four compartments in each dumbbell that can be filled with water to give the dumbbells a weight of 32 pounds! That’s more than enough weight for a travel fitness regimen. Once you take the water out of the dumbbells, they weigh only 24 ounces. Buy two of them, put them in your suitcase with your clothes and other stuff, and you are ready to start your workout in your destination. The Aqua bells can be inflated with air to perform resistance training in water, too!

2. Top Fitness Magazines

Most people, who are serious about fitness, have subscriptions to top fitness magazines in the country. In fact, fitness magazines are handy tools to carry when you travel because they can help you with travel specific workout regimens and diet plans. Besides, reading your fitness magazines while traveling can help you stay focused on your fitness as the temptation to not workout and eat fattening and unhealthy foods can be high when you’re on the road. Most gym rats have cheap subscriptions to all the top fitness magazines in the country, anyways, and carrying a bunch of them in their suitcases won’t be too much of a trouble. I suggest using Subscription.com to find the best subscription rates.

3. Cool iPod Fitness Tools You Can Find

Just as how magazines can help the gym rats with their travel fitness plans, some audio-visual stimulation can go a long way in maintaining the workout rhythm. Since the iPod has become a part of most people’s travel accessories, nowadays, take some cool iPod fitness tools you can find and load them on to your iPod before you leave your home. Find a good one that has an extensive exercise list that includes all major exercise routines like cardio, strength, flexibility, yoga, Pilates etc. So when you get bored with one routine, you can always switch to some other. These interactive fitness applications on your iPod can act as your personal trainer that can ensure that you don’t slack on your workouts when traveling. You can workout all the time listening to some motivating music, too!

4. Pedometers

Another thing you’ll find in a gym rat’s suitcase is a pedometer. Pedometers can help track every step you take and the calories you burn. You don’t want to ease off on your workouts, when you are traveling, by losing track of the calories you are burning. There are so many good pedometers available in the market today; some you can strap on to your track pants and some you can wear it on your wrist like a wrist band. Whichever model you choose, make sure that you put it to optimum use when you travel. Strap one on the moment you leave your home, and start counting your steps straightaway.

Now you know why even the travel gym rats look fit and ready to go all the time; it’s because of the four things they have in their suitcases.

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Please note that the moves giving here can be performed in any order. The first move that you will be using is a hallmark in working the bicep muscles. It is a key bicep movement that truly attacks every fiber in your bicep. Also it is the move that you can probably carry the most weight with. And everybody knows the more weights you can move the bigger you will get. This move is none other than the standing barbell curl. Choose a weight that will cause you to fail at the 10 rep. load the bar with the desired weight and grip the bar at shoulder width with an underhand grip. Now stand with your knees slightly bent and with the barbell hanging on your thighs. With your elbows tucked to your sides curl the weights till they reach shoulder height. Pause for as second then slowly reverse motion. Do 4 sets of these and make sure you really work hard. You won’t grow bicep muscles any other way

The next move is another favorite. The dumbbell curl. The dumbbell curl works the bicep muscles nicely because of the range of motion they allow. Stand straight with a dumbbell in each hand. Make sure you use a weight that will make you arms burn. You don’t want to go to light. So stand straight with knees slightly bent. Your palms should be facing forward and the dumbbells should be handing by your hips. Now curl one hand till you reach full extension and squeeze. Now return the hand to starting position and just before it reaches starting position curl the other hand up and perform the same position then repeat. Make sure to keep form and work hard.

The last exercise you need to complete your bicep muscles is the dumbbell one handed preacher curl. This bicep exercise is a solid bicep routine finisher. Why? Because if good bicep routine needs a solid move that works on definition. You want a big bicep but you also want definition in it. Hold a dumbbell in one hand; you want a weight that is not too heavy but at the same time not to light. You want to at least get in 10 solid reps. Place the arm holding the dumbbell on the preacher bench and press your shoulder and elbows on the bench. Now curl the weights and really squeeze your biceps. Now slowly lower to starting position and repeat. Keep repeating and performing reps till you reach failure

All you need to get big bicep muscles is these three moves. Make sure you work hard and keep making sure you work hard and are always reaching your limits.

Discover How To Develop Big Bicep Muscles. Download My Free Report That Shows You How To Use Special Tips To Build Big Biceps Fast

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There exist many principles that experts recommend that are present to aid you to help develop big arms. These principles must be applied to any bicep exercise if you truly want them to be effective. Examples of these principles are:

Performing heavy reps. performing your bicep exercise using heavy weights is a tried and true way of growing big guns. Bodybuilding is all about weights. Curling and lifting light dumbbells doesn’t equal big arms. Lifting and curling big weights equals big arms.

Another tip is intensity. A lot of times if not most of the time people perform there bicep exercise very slowly or too controlled. It’s one thing to keep form but is another to get sluggish. Being intense with a bicep exercise almost guarantees you growth

One more factor should be considered. That is rest. Rest is even more important than the bicep exercise and the method you performed it. Growing big guns is all about resting after you butchered your biceps.

Here is an example of a solid bicep routine

1. Barbell curls utilizing cheats. The barbell curls are a fantastic bicep exercise for building thickness and size in your biceps and should be always a stable in your bicep routine

2. Incline Curls-this move is fantastic for “connecting” your biceps and forearms as well as offering the fullest range of motion in any bicep exercise

3. Preacher curls- this is a perfect movement for isolating the bicep and lifting heavy at the same time. Use this bicep exercise to its fullest

4. Concentration curls- this is perfect for just squeezing definition into your biceps

A good training frequency is training your biceps twice a week. An excellent frequency is training your bicep twice a week. This of course is not advised unless you’re getting enough rest in between days and taking in enough nutrients.

Don’t forget that it doesn’t matter what bicep exercise you perform, what matter is how you perform it. Try the principle I mentioned above to fully take advantage of your bicep exercise. And in no time you will have biceps you can be proud off

Find Out The Fastest Way To Build Big Biceps By Using Simple Tricks To Improve Any Bicep Exercise. Download My Free Book That Shows You How To Boost Any Bicep Exercise For Big Arms

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Here’s a model of a fantastic bicep workout: you will be employing dumbbell curls. To carry out this bicep workout, just sit on the edge of the bench with your back erect. Hold 1 dumbbell in each hand. Your arms should be hanging at your side. Place your palms ahead with the thumbs pointing out. Elbows must be placed against the hips and should not move. Then slowly and gradually raise the dumbbells and contract your biceps. Lower the dumbbells slowly, keeping it under control. The dumbbells will activate the muscles of both of the arms and chest to an extent and assist in building up large muscle mass in the upper body region. The age-old tested dumbbell curls are by far the best devices for any biceps workout.

You can also grow big guns by employing compound workout routines like Barbell Rows and Pull-ups, despite the fact that they are created principally for the lats.

One more great movement to add to your bicep workouts includes the standing bicep curl. To carryout this movement out simply take a shoulder width grasp on the barbell-fingers should be about 12 inches apart and then curl the bar with your back straight. When you reach the top of the move, flex your biceps to force tension on them. If you don’t make a conscious endeavor to contract the muscles the stimulation will mostly be centered on the joints and bones. A vital element while executing this motion is that the elbows should be kept fixed with the waist to have useful benefits from this biceps workout.

These three bicep workout exercises can go a long way to develop mass. Use them and grow big arms in no time

Learn How To Develop The Best Bicep Workout By Downloading My Free Big Biceps Book

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Whether your reason is to save costs or something else, there are several benefits of doing an at home workout as opposed to joining a facility. Take a look at some of the most convincing benefits:

It Saves Time – Normally, people go to the gym either in the mornings before work or school, or in the evenings afterwards. In many cases, depending on where you reside, the gym may not be located very close to your home. Therefore, a lot of time is spent commuting between work or home and the gym, hence resulting in time wasted that could have been used for working out. With an at home workout, you have the option of saving time by eliminating the need to commute.

Flexibility – setting up a schedule to suit your needs will be much easier with an at home workout. You will have the convenience of either working out in the morning or at night in your own time.

It Allows Money Saving – Once you decide to workout at home, you will experience immediate relief on your pocket. There would be no need to pay gym membership fees to access expensive high-tech equipment. With an at home workout, having dumbbells, a workout bench as well as a few workout DVDs would be enough for you to achieve the same results that you would at an expensive gym.

It Allows you to Exercise in Comfort – By working out at home, people with self-esteem issues feel much more comfortable, because they will not have to worry about how their bodies look in the eyes of other people. This makes them very comfortable when working out, hence allowing them to achieve even greater results than if they were at a gym.

What to wear – When you workout at home you don’t need to purchase brand name workout clothes to keep up with the Jone’s. Just wear what you feel comfortable working out with and feel great while you exercise.

As you can see, there are many benefits to working out at home, especially if your concerns are saving money and getting the most out of your workout time. An at home workout program is guaranteed to give you the results you are looking for, as long as you commit to working out according to the schedule you set.

Learn more about the P90X workout. Stop by Rob Humphrey’s site where you can find out all about P90X and what it can do for you.

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For people who need to concentrate on ther fitness, joining a gym is advisable. However, there are people who decided on quitting and get themselves workout alone. Now, why do you think these people join a gym and why do others do not ever consider joining a gym? Below are some of the benefits and drawbacks of joining a gym.

Benefits of joining a gym:

In gym, you have the access on advanced quality equipments than what you can’t afford. Such equipments include several kinds of dumbbells, barbell, cardio machine, weight lifting machines. and other equipments for your exercise. There are also gyms that have pools, basketball courts, and other areas for sporting. Having a lot of accessible equipments will prevent you from being tired of practicing the same workout everyday. Because of the accessibility of facilities for different exercises, you can execute a lot of exercise for your routine.

There are also available trainers, staffs, and other members in gym whom you can ask questions about your exercise. Professionals such as dieticians, gym instructors, physical therapist, yoga instructors, bodybuilders, and aerobic teachers are available in gym. You can consult these people on how to exercise properly, use the equipment the right way, and have a good diet suited to your training.

Joining a gym is advisable than to have your own gym at home. Purchasing equipments for a gym will cost you a lot of money. So make sure that the gym is not too far from your office or home.

Disdvantages of joining a gym:

The primary disadvantage of joining a gym is the high price. Aside from membership fee, there is also a regular fee. If you employ a personal trainer, most likely there will be an additional bill. Other gyms also bill for parking lots and use of locker rooms.

Another problem is regarding the time and distance. You will have to need a spare time and effort just to travel to go to a gym.

There is also a question on the accessibility of the equipments. If there are many people in a gym, there might be rivalry in utilising some equipments.

Learn more about the most efficient slimming exercise and weight management program.

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