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
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
12 Sunday Oct 2014
Posted in Abworkout, Bodybuiding, Fashion, Fitness, Muscle
Tags
Heres todays high intensity workout for you to give a go:
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
15 Monday Sep 2014
Tags
bodybuilding, Fitness, goals, goodbody, inshape, lean, progression, ripped, workouttips
Repetition is key
= CONSISTENCY
Just like anything you do, the more you do it the better you become. When it comes to reaching your goals physically or mentally REPETITION is key. It drives me mad when people say they want to have a good summer body or they want to look like a certain person who has a physique they want, they don’t realise that the person they are aspiring to look like has has been training consistency for much longer than a few months just so they can look good for summer, They train numerous times a week and eat clean. A good body doesn’t just come over night and no legal supplement can be purchased which will miraculously get you in shape. The secret is to train train train, eat eat eat and rest! So please to anyone out there that thinks they can just start training in march to be ready the july holiday, think again.
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 😊:
OLIVERBAILEYFITNESS 