Tag Archives: abs

Legs and abs workout

14 Sunday Dec 2014

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Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.

 

Barbell squats:

4 sets of 12 – 15 reps

Hack squat:

4 sets of 12-15 reps

Single leg dumbbell lunge:

4 sets of 12-15 reps per leg

Quad extensions:

4 sets of 15 reps

Hamstring curls:

4 sets of 12

 

Hanging leg raise:

3 sets of 10-15 reps

Weighted sit ups:

3 sets of 15-20 reps

Exercise ball crunches:

3 sets of 15-20 reps

Double crunch

3 sets of 20-40 reps

What Pre workout should i buy?

26 Wednesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle

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For anyone who is seriously into training and want the most out of their workouts then buying a pre workout supplement would be wise. Pre workout supplements are amazing, they give you a real buzz and energy rush which leads to a great workout. However, i would recommend that they are taken in moderation because i can’t imagine they are to healthy to take over long periods.

Just like all supplements there are so many on the market, some are fairly expensive and some are a little cheaper. So which one should you go for? I’ve tried quite a few and from my experience i would say that the “grenade” pre workout powder is by far the best! In the UK its fairly expensive to buy but i really don’t mind spending that little bit more because i know its going to give me a great result every time. From my personal experience, every time I’ve took this pre workout before a session i’ve got a great buzz and wanted to bench press a house. There is one more i would highly recommend but in recent years it was actually banned and then re-created because apparently it was unsafe. JACK3D!!! I’m sure most people have heard of this one, i actually managed to get hold of some the old formula when it was legal and it f***ed me up a bit I’m not going to lie haha. But anyway… the new and apparently safer formula is great and i would highly recommend it.

Again, i would highly recommend to take pre workout supplements in moderation!

Halloween HIT workout

01 Saturday Nov 2014

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HIT WORKOUT

Rowing machine

3000m as fast as possible

Box jumps

3 sets of 15 reps

Pull ups

50 reps as fast as you can with as little rest as possible

Dips

3 sets of 8-12 reps

Hanging leg raise (or knees)

3 sets of 15-20 reps

Medicine ball sit ups

3 sets of 20-30 reps

Simple 6 pack secrets

29 Monday Sep 2014

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Here are a few simple tips to help see progress when it comes to getting the all important 6 pack. I follow each and every one and have found massive success with using them all. Give them a try and let me know how you get on.

1.) DO ABS FIRST – As soon as you begin your workout make sure you train abs first. 99.9% of people do abs at the end of the workout, when they are tired and therefore get a half hearted ab session done when if they would of done them first they would have put 100% percent into it.

2.) GO HEAVY – For some reason everyone thinks that they need to do 100 sit ups or 100 crunches to see progress. Why such a high rep range? Abdominals are like any other body part, yes they do respond well to high rep range but they also respond well to adding some weight and getting maybe 10-15 reps also.

3.) WORK YOUR OBLIQUES – defining your obliques will really give your torso the complete 6 pack look.

4.) CUT THE JUNK FOOD – As i said before, abs are made in the kitchen! So stop eating sweets,chocolate,cakes and start eating lean meats and veggies!

Total abs

17 Wednesday Sep 2014

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Heres a workout thats uses supersets to hit all areas of your stomach, Your upper and lower abs and also your internal and external obliques.

Superset
Hanging leg raise – 10-20 reps x3
Rope crunch – 10-20 reps x3

Superset
medicine ball sit ups – 10-20 reps x3
laying scissors – 15-20 reps x3

Superset
oblique teapot – 10-20 reps each side x3
laying side crunch – 10-20 reps each side x3