Body Composition Series # 2

Another full body workout to decrease body fat and increase lean muscle muscle mass.

A1) One arm row dumbbell-12 reps each arm

A2) Jacknives-10 reps

*Repeat this without rest for 4-5 rounds

B1) Neutral grip shoulder press with dumbbells ( palms face each other on the press )-12 reps

B2) Step up with dumbbell ( medium step..do all one leg before switching )-8 reps per side

* Repeat this without rest for 4-5 rounds

C1) Pullup ( medium grip )10 reps

C2) Deadlift with barbell-6 reps
*Repeat this without rest for 4-5 rounds

** This is tough combo due to grip fatigue

D1) Tricep close grip barbell press-12 reps

D2) Lateral dumbbell lunge ( alternate sides )-8 reps per side

* Repeat this without rest for 4-5 rounds

E1) Standing bicep curl with barbell-10 reps

E2) Ball slams-12 reps

*Repeat this without rest for 4-5 rounds

Now do 3 of your favorite core exercises without rest and repeat it for 3 rounds

Deja Vu fat burning workout-#2

A1)Chest press with dumbbells-15 reps
A2)Dumbbell sumo squat-12 reps
*Do this for 4 rounds before going into B1/B2

B1)One arm dumbbell row-15 reps each
B2)barbell deadlift-8 reps each http://www.youtube.com/watch?v=Syt7A23YnpA
* Do this for 4 rounds

Now go back and do one round of A1&A2 combo and then right into one round of B1&B2

Rest 1-2min

C1) dumbbell seated overhead extension-12 reps http://www.youtube.com/watch?v=YbX7Wd8jQ-Q
C2) goblet squat with dumbbell-12 reps http://www.youtube.com/watch?v=k19eAnKHA5g
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2

D1) Dumbbell bent over double row-15 reps ( move quick ) http://www.youtube.com/watch?v=1DvyD1_Ahss
D2) Jackknives ( burpees )-8 reps http://www.youtube.com/watch?v=c_Dq_NCzj8M
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2 and then right into one round of D1&D2

Rest 1-2 minutes

E1) Lateral dumbbell shoulder raises-12 reps
E2) Lateral hops-10 reps each side http://www.youtube.com/watch?v=zQyoJU9QP6Y&feature=related
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2 and then right into one round of D1&D2 and then right into one round of E1&E2

H4 Fat burner #15- Cardio meets resistance

Some people will split their workouts and do weight training first then go and do their cardio or vice versa. This routine blends both of the two into one workout.

Core-Pick two of your favorite core exercises and do 3 rounds of each. The start right into the rest of the routine.

Row with cable machine-15 reps
SUPERSET WITH
Bike ( any bike in your gym works )-40 seconds as fast as possible

*Repeat this 2 rounds before moving right into the next combo

Rest 1 minute

Standing dumbbell shoulder press-15 reps
SUPERSET WITH
Bike-30 seconds as fast as possible

* Repeat this 2 rounds before moving on

Rest 1 minute

Bent over row with barbell ( rest your head on a bench if need be )-20reps SUPERSET WITH

Jackknives ( burpees)-10 reps

*Repeat this 2 rounds before moving right into the next combo

Rest 1 minute

Tricep close grip press with barbell ( arms tight to your sides and pushing with your triceps using a grip about 8 inches wide )-15 reps SUPERSET WITH

High knees-30 seconds worth

* Repeat this 2 rounds before resting

Core-Pick two of your favorite exercises and do 3 rounds of each exercise

Drop body fat with this

Timed workouts are something that most people don't do so give this a try. Use a stopwatch or cell phone as a timer. These types of workouts are high in volume and force you to maintain a high level of work throughout the entire routine.

Your goal is to get as many rounds as possible with good, proper and consistent form in 5 minutes without resting. Don't get sloppy just to get the reps in. Move quick. After 5 minutes is up rest for 1 minute and ONLY 1 minute. Repeat for 5 more minutes and make sure you get as many rounds as you did in the first set. Rest 1 minute and then do a final set of 5 minutes once again trying to equal the amount of rounds you did in set 1 and 2.

A1) Cable rows-10 reps
A2) Goblet squat ( look at picture above )-10 reps
A3) Ball slams-10 reps


Here is another trio to do with this same 5 minutes of work to 1 minute rest ratio repeated 3 total times.

B1) Push press with dumbbells-10 reps
B2) Lunges with dumbbells-6 each leg
B3 ) dumbbell curls-8 reps

Time is a LAME excuse!!!!!!!!!!!!!!!!!!!!!!!

More often or not people will tell me they don't have time to workout. Really?! You don't have time for your health, for your lively hood, for the most important thing you have, your body. Make your workout a priority! Too many people think their workouts need to be an hour or two and this is just not the case. The most important thing to do is tailor your workout to the time you have. If you have 20 minutes, then hit it hard for the 20. It is more about what you do with your time then how much time you spend working out. The excuse of not enough time is just what lazy people say so they don't look bad. Time is an easy out....often you will hear that people would love to workout more if they only had more time. Please! Don't you find it sad that you can't make it to the gym but you are able to stop at Taco Bell and get dinner.......like I said....LAME.

Below are some things you can do to help with this issue:

1) Pick a time during the day that works best for you and one that you will want to workout at. If you hate working out after work then don't try and do it because you will fail.

2) Schedule at the beginning of the week when and where you will workout. Planning is big! If you don't put it on paper you will forget or you will schedule other things.

3) Workout harder. If you need more time then be as efficient as you can in the gym. Don' talk to everyone and anyone and don't read the paper between sets! Move! Move! And move! Get in and get out!

4) Workout! Richard Branson, Billionaire of Virgin Atlantic, once was asked how people people can be more productive.......his answer......workout! If you workout you will feel better and have more energy to add hours of productivity to your day!

New Year, New You!- 3 routines to try

The New Year is here yet again, and it is time for you to get back on track and start dominating again! Below I have given you different routines that I would not recommend for the beginner. If you are starting back into working out for the first time in a long time this new year then these workouts are not for you at this point in time. If you just need a jolt of freshness and new energy in the form of a badass workout then these are for you.

Workout # 1-For the guy who wants a bigger chest and back

PUSH AND PULL COMBO

Dumbbell chest press-1@ 6 reps ( heavy weight )

DROPSET INTO

Dumbbell chest press-1@ 20 reps ( use 50% lighter weight than you did for 6 reps )

Rest 2 min and repeat 2-3 more times

Incline barbell bench press-1@ 10 reps

Rest 1 min and repeat 4-5 more times

One arm dumbbell row-1@ 10 reps ( pause the weight on the ground for 1 second before driving up)

SUPERSET

Seated cable row-1@ 10 reps

Rest 90 seconds and repeat 2-3 more times

Straight arm pulldowns-1@ 12 reps

DROPSET INTO

Straight arm pulldowns-1@ Failure ( use 20-30lbs less than you did for 12 reps )

Rest 90 seconds and repeat 2-3 more times

Seated cable row-1@ 5 reps ( pause for 3 seconds and hold on each rep trying to squeeze your shoulder blades)

Rest 1 min and repeat 2-3 more times

Done.

____________________________________________________

Workout # 2- For the individual who is looking to trim up

Metabolic calorie burner

A1)Pullups ( use assisted machine if needed )-8 reps

SUPERSET

A2)Lateral step ups with dumbbells -15 reps each leg

Do 2 rounds without resting. After 2 rounds go right into the below combo.

B1) Standing barbell shoulder press-8 reps

SUPERSET

B2) Deadlift-8 reps

Do 2 rounds without rest. After 2 rounds Rest for 2 minutes and then start all over again with the A combo for 2 rounds and then going right into the B combo for 2 rounds before you are done.

C1) Decline dumbbell row-12 reps each

http://www.youtube.com/user/H4training#p/u/7/DxiJGMnyzKw

SUPERSET

C2) Alternating reverse lunges ( focus on speed....no weight needed)-15 reps each leg

Do 2 rounds without rest. After 2 rounds move onto the below combo.

D1) Dips-8 reps

SUPERSET

D2) Lateral band chops-15 reps each side

http://www.youtube.com/user/H4training#p/u/18/RX-_yvo7Ez8

Do 2 rounds without rest. After 2 rounds rest for 2 minutes before starting back over with the C combo for 2 rounds and then back to the D combo for 2.

Finish with:

Bike- 30 seconds full speed ( fast!!!!!!!!!!!!!!! ) and then go slow ( "rest" ) for 30 seconds.....repeat this 4 times.

After finishing the bike do:

Ball slams- 15 reps as hard as you can! Rest 30 seconds between sets...do 3 sets

Done.

_____________________________________________________

Workout # 3- For the ladies looking to lean and firm the legs

Leg sculptor workouts

Leg circuit NK style-http://www.youtube.com/user/H4training#p/u/19/w12FIe_cLaI

Leg circuit for the butt-http://www.youtube.com/user/H4training#p/u/4/4EWjX7IvZRc

Glute medius work ( butt, hips )-http://www.youtube.com/user/H4training#p/u/1/5nAm-VuFl58

Enjoy! Go Dominate.

You should do this! Upper/Lower body super sets

If you are looking to get more out of your workout then you should try this! If you want to cut your body fat and change your body composition then you should try this! If you are limited on the time you have in the gym then should try this!

There are numerous benefits of super setting a lower body exercise with a upper body exercise. One, you can go full blast on your upper body and then allow it to rest while your lower body works. This is an extremely effective method. Another benefit is the ability to burn more calories. You will be working the entire body from head to toe, and the more muscles fibers involved in a workout the more calories burned.

The basic set up is for you to pick one upper body exercise and one lower body exercise. I would choose one exercise to be slightly higher reps 10-15 and the other exercise to be slightly lower 8-10 reps. Make sure you hit every aspect of the upper body by working the chest, back, and arms. I would do 2 back exercises for every 1 chest exercise in the workout to improve your back. As far as your lower body exercises try and hit a quad dominant exercise ( a squat form) and a hamstring dominant ( deadlift ) and also some form of lateral work ( lateral step-up, band walks etc ) and that way you stay balanced. Below are some examples of super sets you can use:

Chest press- 8 reps

SUPER SET

Split squat-12 reps

4 rounds without rest between sets

Lat pulldown-12 reps

SUPER SET

Deadlift-8 reps

4

sets without rest between sets

Close grip press-8reps

SUPER SET

Lateral step-ups-12 reps

3 sets without rest between sets

Row-10 reps

SUPER SET

Glute bridges-15 reps

3 sets without rest between sets

Try changing your routine to this style for 6-8 weeks or so and see what changes occur.

H4 fat burning full-body workout

This is a great full body routine that you can use to burn a ton of calories in your workout in minimal time. I would not recommend this workout for any beginner. Here is the workout on paper.

Everything is a super set and do each super set 3-4 rounds without rest. Take your rest between groupings of exercises.

A1) Dumbbell pushup/deadlift/jacknive combo-6 reps

A2) Box Jumps-15 reps

B1) lateral lunge with dumbbell row- 6 reps per side

B2) Ball slams-15 reps

C1) Lateral band chops- 15 reps per side

C2) Lateral plate squat and press-6 reps per side

D1) Band row and reverse lunge ( palms down grip )-15 reps per side

D2) Floor jacks-20 reps

Now get yourself off the floor and rest your done!

Training in the Sierra's- workout like the pro's

Workout by Art Correa, B.S. Kinesiology, NASM

This is a workout from a friend of mine who owns The Bod-E2 Shop in Fresno, California. He uses this workout with one of his pro athletes, 2010 starting linebacker for the Detroit Lions, Zack Follett. This workout has made the headlines of Yahoo news, Detroit news and will be featured in ESPN the magazine. Art has Zack do this workout in the Sierra mountains with the elevation reaching 8000 ft. Since most of you do not live near a mountain range I have made some changes to the workout. Art uses stones, logs and tree trucks but you can use dumbbells and barbells instead. To see highlights of this workout check out the following link.

http://detnews.com/article/20100712/SPORTS0101/7120391/Watch-Lions-linebacker-Zack-Follett-s-wild-training-video

Warm-up

1/4 mile jog

Dynamic warm-up

-High knees

-Skips

-Frankenstein's

** Walking lift your left leg straight out to the front and extend your right arm out straight, alternate legs and opposite arms

-Side lunges

-Knee hugs

**Step and tuck your knee into your chest pulling it in with your arms

-Kareokas

-Butt kicks

**Try to really kick your butt, this helps with the hamstrings

Workout ( strength training )

Circuit A

Bent over rows w/ dumbbells 3x15 reps

SUPER SET

Squat toss w/ med ball 3x 8 reps

** Squat down holding the med ball, explode up and toss the med ball forward. Pick up the ball and repeat.

Circuit B

Hammer curls w/ dumbbells 3X 12 reps

SUPER SET

Plyometric push-ups 3x 8

** Get into the bottom of a push-up and explode off the ground aiming to get as much height as possible.

Circuit C

Plyometric box jumps- 3x12 reps

SUPER SET

Oblique side tosses w/ med ball 3 x8 reps

SUPER SET

Walking lunges w/ barbell ( or incline walking lunges if outside ) 3x 8 reps

Circuit D

Snatch w/ kettlebell or barbell ( only use if you have great form) 3 x8 reps

SUPER SET

Rear delt flys w/ dumbbell 3x12 reps

** You can replace the snatch with push presses for the shoulders

Circuit E

Jump squats 3x15 reps

SUPER SET

Front raises with dumbbells 3x12 reps

Up-hill sprints x 10

*** If your not near a hill use an incline on the treadmill and do 10 all out 50 meter sprints