Even if you’re not a professional athlete, you can learn a lot from how the pros train, and can apply it to your training regime to give yourself that extra boost. When you work out you should do a whole lot more than just burn fat or build muscle, you should also be strengthening functional movements, improving your athletic ability and building balance. This is what the pros do, and you can too.
Perhaps you’re not a fan of the traditional gym environment or the hefty fees are simply not available in your budget, either way you don’t have to be a gym member in order to work out and lose weight and gain muscle in the process. These whole body workouts make use of your own body weight so that no equipment is needed and you’ll be ripped in no time at all.
The Anytime Anywhere Upper Body Workout
This upper body workout can be completed anywhere, anytime so you’ll have no more excuses! Perform each exercise for 30 seconds without taking a rest in between and you’ll have completed 1 round. Complete 3 rounds to get the most out of this workout.
- Squats with shoulder press
- Squats with rotations
- Push-ups to alternating frontal raises
- Diver Bomb push-ups
- Plank to knee-holds (left leg)
- Plank to knee-holds (right leg)
- Elevator planks
The Ultimate Lower Body Burnout Workout
If your lower body needs attention, you can’t go wrong with this ultimate lower body burnout workout. Perform all exercises without any breaks to finish 1 round. You should rest for 45 seconds to 1 minute between rounds and repeat 5 rounds in total.
- Rolling pistol squat (right) – 5 reps
- Single-leg hover squat (right) – 5 reps
- Rolling pistol squat (left) – 5 reps
- Single-leg hover squat (left) – 5 reps
- Bodyweight iso squat – hold for 30 seconds
- Bodyweight jump squat – hold for 30 seconds
- Take a break to enjoy playing blackjack online
Cardio for a Full Body Workout
Cardio is fantastic for a full body workout and you’ll see the effects with a balanced diet and dedication to your fitness. Perform each exercise for the specified time and rest for 15 seconds between each exercise. You should complete 2 rounds with a 30 second rest between.
- Alternating reverse lunge to squat – 60 seconds
- Diver Bomber push-ups – 45 seconds
- High knees to burpee – 30 seconds
- Crane split squat – 30 seconds then switch sides and complete another 30 seconds
- Alternating mechanical push-up – 45 seconds
- Footfire burpee – 30 seconds
Ultimate Meltdown Core Workout
If you’re looking for killer abs, you can’t go wrong with our anytime, anywhere core workout. Perform each exercise for 30 seconds with no breaks and you’ll have completed 1 round. Complete 3 rounds in total.
- Bear plank
- Bear plank swings
- Plank knee scratchers (left)
- Plank knee scratchers (right)
- Plank walking hands
- Plank washer machines (left)
- Plank washer machines (right)
- Hip crossovers
Top Fitness Tips: Remember to drink plenty of water when working out and stop if you feel faint or lightheaded. If you have pre-existing conditions, consult your doctor before attempting these exercises. In order to get the most out of your workout, you should eat a balanced diet of whole foods and commit to exercising for at least 30 minutes every day.
We’ve all seen athletes swigging on sports drinks and we often see people in the gym doing it too, but are these drinks really better than water, what do they do, and should we be drinking them? Find out as we demystify sports drinks and their place in your exercise regime.
Generally, sports drinks claim to be able to help you rehydrate after your workout and to help your replace electrolytes, valuable minerals and carbs. They are touted as a kind of wonder drink that will help you recover or give you the boost you need to continue. But do they work? Continue reading
Throughout most of humankind’s history, we have always been extremely busy. Whether it was hunting, building towns, or tilling fields, it’s only been in the last few decades that our overall physical activity has been reduced to next to nothing. With office jobs, cars, and comfy couches at home, humans as a collective no long need to be physically active all the time, which means that it’s much easier to put on weight and become unhealthy.
Have you ever heard of the Krebs cycle? Although it is not particularly well known among novice athletes, this cycle (also known as the citric acid cycle) has an essential role to play in your body’s production of energy. It’s also a crucial aspect of cellular respiration; a chain of chemical reactions within our bodies that generate the energy we need every day.