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Posts tagged Glutes
Gain Muscle and Lose Fat with TT 2K9 Fusion Workout A
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the 2K9 Fusion Fat Loss program and in this workout we are going to start with Barbell Squats and pair that with Decline Push-ups. Now, if you’re unable to do the BB squats, then you can simply do one-legged squats instead. For the BB squat, you will want to have the bar at chest height, step underneath and rest the bar on the meat of your upper back (trapezius muscle). Next, brace your abs, unrack the bar and step back. Your feet will be slightly wider than hip-width apart, with your chest and head up,push your hips back and squat nice and low. Drive up through your heels and glutes. Immediately without rest, go into the decline push-up. For this exercise, place your feet on the bench and your hands on the ground and perform a regular push-up. If this type of push-up is too difficult, then you can do a regular push-up. Now for the one-legged squat, there are a couple different ways of doing it. The first is performing the squat with a bench behind you. So, with your arms stretched out in front for balance, simply squat down onto the bench, and then drive through your leg back up. Just be sure to move in a controlled fashion on your way down, don’t just drop your butt down hard on the bench. The alternative way is doing the squat without the bench. For the next superset you will pair Dumbbell Bulgarian Split Squats with Stability Ball Roll Out. With one foot out in front and your other foot back on the …
Gain Muscle and Lose Fat with TT Buff Dudes and Hot Chicks Workout Warmup
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CLICK HERE for a FREE Workout www.turbulencetraining.com This 3-exercise bodyweight circuit will serve as a warm-up to the main workout. So, starting out you will do the Touchdown Forward Lunge. For this, you will raise your arms straight up overhead as though signalling a touchdown. Next, lunge forward, getting a good stretch as you come down and then use your lead foot to drive back up. Alternate sides. By placing your hands overhead it will help open up your chest while also bringing your shoulder blades together. Next up in this bodyweight warm-up is the Close-Grip Pushup exercise. With hands shoulder-width apart and tuckingyour elbows into your sides perform a pushup. If you can’t do regular close-grip pushups, then you can just do them from the kneeling position. The last exercise to do is the Waiter’s Bow. You’ll find that this exercise really stretches your hamstrings and gets you ready for the Romanian Deadlift exercise. If you’re not comfortable with the RDL exercise, then this at least gives you a chance to practice the movement. So, for this exercise, bend your knees slightly, grab the skin fold of your low back and place your other arm across your chest. From here, you will bend forward as though you are bowing to the table. So, push your hips back and keep your back flat. You will find that the skin fold tries to get away from you and that will be as far as you go before squeezing your glutes to return to the start position. That’s it for all the exercises …
5 Best Lower Body Kettlebell Exercises
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CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best lower body kettlebell exercises. The first exercise is the Double Kettlebell Front Squat. So, start out holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up. The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout. The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Doall reps for one side and then switch. The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction. The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise. So, from a laying down position, hold the KB overhead with arm extended …
5 Best Kettlebell Ab Exercises
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CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best kettlebell exercises for training your abdominals. For all the exercises you will be working your abs just as hard if not harder, than what you would be doing with regular crunches. The first exercise is Windmills. So, with the KB up overhead, keep your knees straight, brace your abs and lower your opposite hand down to the ground while keeping your eye on the KB up overhead. Be sure not to let your back round. Doall reps for one side and then switch arms. The next exercise is Kettlebell Swings. This exercise is a very important exercise for your abs in that they work your abs the way they were meant to be worked by stabilizing them. So, with your arms outstretched below, grab the KB with both hands, and using your only your hips and your legs drive the KB forward. Your arms will just be along for the ride in this exercise. Keep your upper and lower body braced at all times, while maintaining a flat back. Another great exercise is the Around the World Kettlebell exercise. For this one, you want to brace your abs and squeeze your glutes at all times. Next, take the KB behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion. You want to maintain an upright torso and go as fast as possible throughout. Once you have done all the reps one way, switch and go the other way. You will be resisting rotation which will work …
Bodyweight Exercise – Hip Extension
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CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is the lying hip extension exercise, also known as the lying hip bridge. The muscles you will work during this exercise are the butt and hip flexors. So, to perform this exercise correctly, lie on your back, with your feet flat on the ground and your knees bent. Next, brace your abs and contract your glutes, as if you were squeezing something between your cheeks (this pre-contraction is very important for beginners). Now, bridge your hips up by contracting your glutes and then hold your hips elevated for a one count while bracing your abs and squeezing your glute muscles. Then, slowly lower your hips back down until they are an inch above the ground. Repeat. Be sure not to use your lower back for this exercise. Although it will be tense, using your back is incorrect. This is an excellent beginner exercise because it teaches muscle control. However, intermediate users should also use this in a bodyweight fat loss circuit, while advanced exercise users should use it as a warm-up. For instance, you can use this exercise at the beginning of a conditioning or warm-up bodyweight circuit.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit www.ttmembers.com
