I updated my what i do page.
Best Body-weight Exercises For Burning Calories…VIDEO
Time to get a sexy back for sexy exits.
To print, click here.
And thanks to Kim for drawing me so cute!
If you’re having trouble sleeping, do a few reps of these workouts
Eccentric Training for Mass, Strength, and Flexibility
Eccentric training refers to the negative portion of any movement. At this time the muscle lengthen in comparison to the concentric portion of the lift in which it shortens.
Most people only pay attention to the concentric portion of the lift, or in other words, getting the weight up. They usually forget about the negative portion of the lift and will often just let it fall back down.
However, for best results both portions of the movement are important.In fact, the eccentric portion has been shown to be possibly more important than the concentric portion in creating both muscular mass and strength (1).
Further research is now showing that eccentric training may also prove to have more benefits in that it increases flexibility. Although more studies need to be done on the subject, research may soon prove that eccentric training may be more beneficial than regular static stretching for injury prevention (2).
So what’s to be taken from all this? Well, don’t drop the weight. Concentrate on putting as much effort on bringing it down as much as you do on bringing it up. If you don’t believe this is worth the effort than try it. I’m sure you will soon come to find that it’s more exhausting than performing just the concentric portion of the movement.
Take this advice and get bigger, stronger, and more flexible. Doesn’t get any easier than that.
The Miracle Muffin Top Workout
- Dumbbell Squat To Shoulder-Press Rotation
-With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair. Keep your back straight and your abs engaged.
-As you raise your hips to come to standing, press the dumbbells over your head, rotating the torso toward the right, using the side of your abdominals. This should be one fluid movement.
-Lower the dumbbells and bend into a squat again. Repeat the shoulder press to the left side.
-Alternate sides for 12 total reps.
- Towel Leg-Ins
-Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot. (If you have an exercise ball, you can use that instead of the towels.)
-Use your abdominals to bring both knees in toward your chest. You should be in a crouch position with your knees between your elbows.
-Hold for 1 count. Push from your abdominals to slide the towels under your feet back to starting plank position.
-Do 12 reps.
- Lunge To Overhead Press
-Hold the dumbbells at shoulder height.
-Start in a lunge position, with your right knee bent 90 degrees in front of you (be careful not to let the knee bend over your toes) and the left knee slightly bent behind you. Imagine a string pulling up from the top of your head, keeping the neck and back long.
-As you straighten both legs to come to standing, engage the abs and press the dumbbells up over your head.
-Bend the knees to come back to the lunge and lower the weights to shoulder level.
-Do 6 reps, then switch legs. (To make this move harder, Montenegro suggests walking forward while doing the lunges.)