08 Wednesday Apr 2015
Posted in 6pack, Abworkout, bodybuilding, Fitness
Tags
abdominals, abs, bodybuilding, exercise, Fitness, legs, muscle, ripped, sixpack6pack, squats, toned, workout
Barbell squat – 4 x 10-12 reps
Dumbbell bench step up – 4 x 10-12 reps per leg
Hack squat – 4 x 10-12 reps
Quad extensions – 4 x 10-12 reps
Hamstring curls – 4 x 10-12 reps
Calf raise – 4 x 15-20 reps
Hanging leg raise – 4 x 10-15 reps
Weighted incline sit up – 4 x 15-20 reps (5kg)
Med ball sit up – 4 x 30-40 reps
Oblique teapot – 4 x 15 reps per side
19 Thursday Mar 2015
Tags
6pack, abdominal, abdominals, abs, abworkout, bodybuilding, bodyweight, calisthenics, cardio, exercising, Fitness, gym, hiitcardio, muscle, ripped, workout
Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.
Box jumps – 3 sets of 20
Burpee push ups – 3 sets of 20
Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)
AB circuit X3
Sit up twists – 30
Leg raise – 30
Vertical leg crunch – 30
Flutter kicks – 30
22 Thursday Jan 2015
Tags
6pack, abdominals, abs, abworkout, bodybuilding, circuits, circuittraining, core, exercise, Fitness, lean, muscle, obliques, ripped, rippedabs, tone, weightloss, workout
This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).
Hanging leg raises – 30 seconds
Cable pull down crunch – 30 seconds
Sit ups – 30 seconds
Double crunch – 30 seconds
Oblique teapots – 30 seconds
18 Thursday Dec 2014
Tags
bodybuilding, cardio, fitnessanswers, fitnessforwomen, Girlsworkouts, modelfigure, squats, supermodelfigure, weightloss, weights, women, womenfitness
Since the Victorias secret fashion show was aired over here in the UK last week, Girls have been flooding in to the gym asking the same question, ” how can i look like a Victorias secret model?”. Its great to see girls want to get in shape and look fit but for the vast majority of you, the answer is… you won’t ever look like one. Not because you don’t have what it takes to train intensely for months on end and follow a strict diet but because your GENETICS will not allow you to. The girls that walk the runways are models for a reason. All of them are naturally thin and can maintain a low body fat with little effort. Yes alot of them do train like crazy also, but i think you will find that if you looked at some of their first shoots as models, they all still had good figures. With that being said, you can still get in GREAT shape no matter what kind of genetics you have. It doesn’t matter if your 5,10″ with long legs and a naturally thin stomach or your shorter and carry excess fat.
So how do i actually tone up and lose weight?
If you follow these 5 key steps i can guarantee you will see great progress and start to achieve your fitness goals in no time.
1.) Train often and stay consistent – To make progress you need to be staying consistent with your exercise and diet.
2.) Eat clean – I always say its 70% diet and 30% exercise. Cut out all junk food and bad carbs and start eating healthy and more nutritious meals.
3.) Do cardio – The easiest way to lose weight is to get on some sort of cardio based regime. High intensity cardio mixed with body weight exercises are perfect.
4.) Body weight exercises – Resistance training for girls is hugely effective, it doesn’t only aid weight loss but doing a mixture of body weight exercises and actually lifting light weights for high repetitions will tone and shape your muscles and give you that look you’ve always wanted.
5.) Don’t be fooled – There is so many diet plans and weight loss courses that promise girls certain results. The majority of them are useless. A mixture of regular exercise and maintaing a healthy diet will work just fine.
26 Sunday Oct 2014
Posted in 6pack, Bodybuiding, Fitness
Tags
6pack, bodybuilding, core, core exercises, core training, Fitness, healthy, posture, ripped, training, workouts
Your core works to stabilize your torso and permit movement throughout your body. Keeping a strong healthy core is vital when it comes to exercise and day to day life.
Your main core muscles:
These muscles help you not only in the gym but with day to day activities also. Training them is crucial!
5 reasons to train your core
1.) 6 PACK – Your Abdominal muscles make up a huge part of your core and doing exercises like sit ups, leg raises and crunches will help tone your abs and get that famous 6 pack look.
2.) RID YOURSELF OF LOWER BACK PAIN – Doing exercises like back extensions and anything that targets the lower back region will really help you prevent any lower back injuries.
3.) FLEXIBILITY – Exercises that consist of lateral flexion or rotation of your trunk will help keep your core muscles and spine flexible.
4.) POSTURE – So many people suffer from back problems because they spend hours slumped over there desk at work. Strengthening your core will help straighten out your back and ultimately improve posture.
5.) STRENGTH – For the weight lifters out there you will be pleased to know that strengthening your core will massively help with strength based exercises.
12 Sunday Oct 2014
Posted in 6pack, Abworkout, bodybuilding
Here’s a newly designed ab workout which will not only hit your rectus abdominis but also your internal and external obliques known as the ‘ love handles’. Guaranteed to give you a great burn.
Hanging leg raise
10-20 reps x 3 sets
Crunches
30-50 reps x 3 sets
Medicine ball sit ups
20-30 reps x 3 sets
Oblique teapot
15 reps each side x 3 sets
Side crunch
20 reps each side x 3 sets
05 Sunday Oct 2014
Posted in 6pack, bodybuilding, Fitness, Muscle
Tags
bodybuilding, cardio, fatloss, Fitness, gym, HIITWORKOUT, HITcardio, ripped, workout
For most people sunday is a day for rest and relaxation but for me its the opposite! Nothings better than getting a great workout done first thing in the morning to set me up for the rest of the day. I usually train legs on a sunday but recently I’ve slowed down on the crazy leg workouts as i feel my legs are beginning to get a little bit to big and its just not the look I’m going for. So instead of doing countless amounts of squats , this morning i did a high intensity cardio workout that really got my blood pumping and left me ready for my bed!!!!
Here it is:
Notes: No more than 60 seconds rest in-between each exercise/set
Skipping rope:
10 minutes – every 60 seconds sprint for 30 seconds
Incline treadmill sprints:
1 minute Sprint (30 second slow jog) X 5 SETS
Rowing machine:
5 minutes (as fast as possible)
Burpee pull up:
20-30 reps X 4 SETS
Box jumps into Burpee: * If boxes are not available try tuck jumps into burped instead
20-30 reps X 3 SETS
23 Tuesday Sep 2014
Tags
bodybuilding, cardio, Fitness, HITcardio, magazine, male model, Model, ripped
Here’s an outtake from a recent shoot i did in London. This is probably the most up to date shoot in terms of what kind of shape I’m currently in, lately I’ve been doing much more cardio and I’m really seeing a difference. Its so easy to get caught in weight training and focussing on getting bigger that alot of people neglect cardio. Cardio is going to really help you keep your body fat down and help increase your all round fitness.
Ive recently been doing a lot of HIT cardio (high intensity cardio). If your not familiar its basically when you go all out to your max! Often done in some kind of interval workout or circuits. Its great because its a much more intense way of getting your cardio done and your going to see much better results than just spending ages on a cross trainer. My latest HIT cardio workout is running at an incline for about 10 minutes at a moderate intensity for a warm up, then i sprint for a minute then reduce the speed and recover for 30 seconds. I do about 5 sets of these sprints followed by some body weight exercises like burpees which ill superset with pull ups.
Give HIT cardio a try!
Posted by oliver bailey fitness | Filed under 6pack, Abworkout, begginner workout, Bodybuiding, bodybuilding, Fashion, Fitness, fitness model, Male model, Muscle
29 Friday Aug 2014
Posted in 6pack, Abworkout, Fitness, fitness model, Male model, Muscle
Tags
amckmodels, fashion, Fitness, fitnessmodel, malemodel, Model, oliverbailey, shoot, winqmag
Out today is the new Winq magazine with me on the cover, check it out 😊:
29 Friday Aug 2014
Today i was planning on getting down the gym and doing some circuits and cardio, but unfortunately i haven’t had the time. I know many of you also have this problem due to commitments which are probably more important than the gym which is understandable. However if you feel like you still want to workout, going over your local park or even exercising in your back garden is acceptable. Anything that gets a sweat on and your heart rate up is good!
Anyway here is my workout that i did today since i couldn’t get down the gym, this is a mixture of cardio and also some strength training, this can be done no matter your gender or fitness level! give it a go and see how you get on.
Light cardio:
1mile steady jog
Interval sprints:
100m sprint – 30 second walk x 3 *if 100m is to much for you try 50m
Body weight exercises:
pull ups to failure x 20 burpees
push ups to failure x 20 mountain climbers
plank to failure x 3
OLIVERBAILEYFITNESS 