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15-Minute Med Ball Workout

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Medicine balls are making a big comeback in athletic training, and with good reason.

They can be incorporated into a myriad of functional movements. Whether it’s pressing, twisting, turning, or bending, medicine balls can be effectively utilized to train all the supporting muscles that don’t necessarily get direct work during traditional strength-training exercises.

Using a medicine ball often involves full-body movements instead of isolation movements, maximizing your calorie burn and challenging your core strength in a whole new way. And the better your core strength, the more effectively you’re able to transfer power through your entire body for the larger compound movements such as a deadlift or squat.

You can add a medicine ball to almost any exercise to challenge your core stability and improve coordination.

How to: Perform each exercise for 10 reps. Perform the entire circuit for a total of three rounds.

Stand with feet shoulder-width apart holding the ball in front of you. Perform a squat (A). Return to standing, tossing the ball straight above you at the top of the movement (B). Catch the ball and immediately lower into a squat again. Repeat for all reps. 

Lie face down with arms and legs extended, holding the ball with both hands. Engage your core and glutes to simultaneously raise your arms and legs off the ground as high as you comfortably can. Lower back down and repeat for all reps. 

Lie on your back with arms and legs extended, holding the ball with both hands. Contract your core and simultaneously raise your arms, legs, and upper body off the ground, bringing the ball towards your feet. Lower back down with control and repeat for all reps.

Stand with your feet shoulder-width apart and raise the ball straight overhead, coming up onto your toes with your whole body engaged (A). Bend your knees and explosively bring the ball down and release it, slamming it on the ground in front of you (B). Catch the ball and immediately repeat.

Stand parallel to a wall while holding the med ball with arms extended straight out and back flat. Slam the ball down, catch the ball, and in one motion do a side toss against the wall. Repeat 10 times, then swap to the other side.

Stand with your feet hip-width apart and place the ball on the floor in front of you. Squat down and place your hands on the ball. Now jump your feet back to land in the top of a push-up position, balancing on the ball with your hands. Jump your feet forward, stand up, and press the ball overhead. You may add a jump at the top for a greater cardio challenge. That’s one rep.

Work Outs

To Lose 10 Pounds in a WEEK = Do This Elliptical Workout

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“I swear https://www.nowloss.com/yt/ is rigged because I Lost 7 Pounds in 4 Days” -Priscilla Kinnear

Have you seen how to lose 10 pounds fast (by yesterday) ⏵ https://www.youtube.com/watch?v=wXzveroBplo

ALL 4 Elliptical Weight Loss Workouts ⏵ http://www.nowloss.com/elip/

You can download a printable version of this workout along with the mp3 for motivation here: http://www.nowloss.com/elip

This is a basic 30 minute elliptical workout based on the 30-20-10 rest pyramid (that I invented). It’s very intense but that’s what you need if you want to lose weight REAL FAST and keep it off for good!

If you do not have e an elliptical then just follow along with this workout on your treadmill, bike, glider or etc OR… you can even do it while running in place, jump rope or jumping jacks.

QUICK TIP: wear a weight vest or add 10% of your body weight to lose weight EVEN faster with this elliptical workout so for example… If you weigh 200 pounds then wear a 20 pound weight vest or use a book bag filled with weights because the more you weight = the more calories you will burn.

Here’s the full workout laid out for you…

Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST UP TO 1 Minute and repeat 1-to-3 times

Each set last 5 ½ minutes so do at least 2 sets for a 13 minute workout and as you get in shape do 3+ sets and as for losing 10 pounds ASAP…

Do this 30 minute workout 2 times a day (morning & evening) 3-to-4 days a week along with doing the diet at nowloss.com/diet or simply go here: http://www.nowloss.com/nowloss-diet.htm

And NO. you don’t have to use any resistance level but in the workout you see me doing the resistance is set on the basic 3 (out of 10) but whatever resistance level you use I recommend that you don’t set it too high and not to set it so low that you can’t control how fast your legs move.

I’m also going at least 200 SPM (strides per minute) the entire workout which is about 80% of my max speed of 250-to-275 SPM but in the elliptical workout above I think was always over at least 220 SPM for the entire workout.

To get the best elliptical workout you can you want to do the same thing and stay at or over 80% of your max SPM the entire workout. TO get your max SPM just go all out as fast as you can for 15 seconds on the elliptical and then take that number and multiply it by .8

For example if your max SPM is 150 then 120 would be 80% and you want to stay over that the whole workout.

See my other elliptical workout here: http://www.youtube.com/watch?v=MjHaLu6QkdI

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More Elliptical Workouts:
10 minute Elliptical Workout: http://www.youtube.com/watch?v=MjHaLu6QkdI

32 minute, 747 calorie burning Elliptical Workout: http://www.youtube.com/watch?v=1esP3Zng8LQ

Jay-z Elliptical workout: http://www.youtube.com/watch?v=fiECI4n365I

You can download a printable version of this workout along with the mp3 for motivation here: http://www.nowloss.com/elip

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I’m Adrian Bryant & I’m the guy who created NowLoss.com to help you look good naked. See the people I’ve already helped look good naked here: http://www.nowloss.com/t

Facebook: https://www.facebook.com/NowLoss
Pinterest: http://www.pinterest.com/nowloss/
Instagram: http://instagram.com/adrian_bryant

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Work Outs

Gender Neutrality, Trans Athletes, and Societal Norms | Channel T Ep 27: Zuby @ZubyMusic

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Have you ever smashed a weight lifting record in your country?

Zuby took his weightlifting skills to the test and conquered the UK’s Female benchpress and deadlift weight records.

Not only did he disturb the peace, but caused a new wave of thought to surface into today’s multifaceted realm of sensitivity.

It is so hard nowadays not to offend anybody so we got into various topics that society usually tip-toes around daily.

Be sure to keep up with Zuby on all platforms!

@ZubyMusic

TeamZuby.com

Do NOT miss out on the action:

@chvnnel.t on Instagram

@t.abu.z on Instagram

@tabuzofficial on Twitter

Production: Ali Sharif

Instagram: @lemmemixyoshit

Soundcloud: 3Li

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Work Outs

The World’s Strongest Woman | Zuby Interview

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Interviewing rapper and activist Zuby about the state of social politics.

Follow Zuby here: https://twitter.com/ZubyMusic

Follow me on Bitchute: https://www.bitchute.com/profile/JnQkBKkHmwuP/

Follow me on Telegram: https://t.me/sargon_of_akkad

You can support me via:
Paypal: https://www.paypal.me/sargonofakkad
SubscribeStar: https://www.subscribestar.com/sargon
Merch: https://teespring.com/en-GB/stores/sargon-of-akkad
Bitcoin: 3F88QMRVaNdHqcufuQB2jRq6j3szR5Uddh

Other social media:
Gab: https://gab.com/Sargonofakkad100
Minds: https://www.minds.com/Sargon_of_Akkad
Facebook: https://www.facebook.com/sargonofakkad100/

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