5 Hard truths about fitness

The aim of most fitness trainers and other fitness professionals is to help their clients and other people they come across to reach the highest level of fitness achievable. The feeling you get when a person you have trained reaches or exceeds their fitness goals is indescribable!!!No amount of money can replicate that feeling.

On the other hand, I feel really bad when I see someone who simply refuses to put in the little extra effort and discipline required to achieve their fitness goals (and believe me, a large number of people fall within this category). I have met many people who start out the journey, but within 2-5 workouts they slide and make excuses to justify their failure.

I have therefore decided to deliver some hard truths on the fitness; things I have observed from my 10 years of experience in bodybuilding and fitness competition.

1. If you want to do anything worthwhile in life, you have got to be Hungry for it!!!! Nobody has ever become a champion by half hearted effort. You simply cannot finish the fitness race if you don't see yourself being who you want to be, meditate upon it, obsess about it until it is impressed upon our subconscious. Once you give up on what you want, what you don't want will come in and break you.

2.  The fitness race is run by you for YOU!!! too many people (especially women) go to the gym or take up diets to satisfy their husbands, friends, family etc. When you are motivated from within, no kind of adversity, injury, or challenge will stop you from achieving your goals.

3. Giving 100 percent and finishing what you started requires irreplaceable confidence in yourself. Physical fitness starts from mental fitness; you have to work on your mind each and every day. One lesson I have learnt from fitness is that weights are not lifted by your muscles, they are lifted by your mind. 

4. Fitness is a habit

5. There are no shortcuts to fitness!!!!! The race is a marathon, not a sprint. Any one who tells you there is an easy way to lose weight and gain fitness is selling you some useless snake oil. The only route to fitness is HARD WORK, CLEAN NUTRITION and DISCIPLINE!!!

LEARN HOW TO STRETCH CORRECTLY FROM BILL "SUPERFOOT" WALLACE

Superfoot, a 5-foot, 10 1/2 inch native of Portland, Ind., began studying karate in February 1967 after suffering a right leg injury in a judo accident. The injury left him without the use of the leg in karate competition. Some observers said Superfoot was committing martial arts suicide. He, however, had other ideas. In the next seven years, Superfoot dominated the point-tournament circuit leaving a string of battered and bruised bodies along the martial arts fighting trail.Bill “Superfoot”  Wallace retired as the undefeated Professional Karate Association (PKA) Middleweight Champion after an illustrious 15-year career in tournament and full contact fighting.

Superfoot, whose education includes a bachelor’s degree (1971) in physical education from Ball State University and a master’s degree (1976) in kinesiology (the study of human movement) from Memphis State University,  continues to be one of the martial arts most popular figures. He is the author of three books: Karate: Basic Concepts & Skills, Dynamic Kicking & Stretching, and The Ultimate Kick.

 

THE MAN WHO BEAT ARNOLD!!!

I dedicate today's article to the late, great, Sergio 'The Myth' Oliva, three-time Mr. Olympia, who died November 12, 2012, at the age of 71. 

Sergio possessed the ideal bodybuilding physique, categorized by broad shoulders, narrow hips and huge arms. Being of medium height, his well-balanced and proportioned physique served to create for him a larger-than-life illusion onstage when he was then competing among the best Olympians from the 1960s. His exceptional physical attributes made him a very impressive bodybuilder, and also an aesthetic bodybuilder despite his incredible muscle size and density. As a Chicago Police officer, you can imagine what would happen to criminals crossing his path! They had to custom cut his blue officer shirtsleeves to fit his massive biceps. He would commonly cut them off or split them down the side to carry those arms.

A paragon of bodybuilding perfection, his revolutionary physique was tailor made for bodybuilding greatness. Sergio broke the race barrier that pervaded early bodybuilding. He was the first non-white bodybuilder to win the IFBB Mr. Olympia, AAU Mr. America, IFBB Mr. World, IFBB and AAU Mr. Internationals, and IFBB Mr. Universe. 

During his 22-year bodybuilding career (1963-1985), he distinguished himself as a legitimate threat to win each contest he entered. He is the only man to beat Arnold, but Arnold also beat him at the 1972 Olympia in Essen, Germany. He returned in 1984 and 1985, and reignited the division with his swan song. He competed in multiple federations all over the globe: IFBB, WBBG, WABBA, and AAU. 

Sergio Oliva was a true champion, a revolutionary, a bodybuilding pioneer, a friend, father, and legend. He will be forever remembered for his phenomenal physique and joyful personality. He showed the world how courage and commitment can lead a man to be the greatest in the world. There will never be another like him.

The Art of Choosing by Sheena Iyengar

BUILDING THOR

I'm fascinated with the systems and techniques used by actors to build themselves up for their movie roles. 

For the movie 'Thor' Chris Hemworth, who played the titular character, had to gain over 20 pounds of muscle. He maintained the sexy body for his part in the Avengers movie. Now try that on for size.

Before...After

I came across this video which gives really cool information about building yourself up. The guy seems to really know what he is talking about. His message focuses on the commitment nutrition, and exercises required to get you to that point where you look like a true Asgardian.

The other  videos show you the kind of butt kicking workout required to build a body like Thor within a reasonable time. When carrying out such exercises, make sure you use proper form and focus.

More Inspiration: The Oldest Female Bodybuider

Feeling better than she  did at 40,”Bodybuilding champion Ernestine Shepherd shows us that ”being out of shape” as we age truly is merely an option — NOT a mandate! She is a role model not just for senior women everywhere, but for every one of us. 

Ernestine “Ernie” Shepherd, at age 75, is a personal trainer, a professional model, a competitive bodybuilder and happier and more fulfilled than she’s ever been in her life. In March of 2010, on stage in Rome, Italy she was formally given the title of World’s Oldest Performing Female BodyBuilder (by Guinness World Records). How did Ernestine transform herself from an average middle-aged woman to bodybuilding diva?

In her youth Ernestine is said to have been a ”prissy” girl with little interest in athletics or exercise of any kind. As a 56-year-old she was a sedentary, well-padded school secretary and “slug” who had never worked out a day in her life. The obvious question is: What happened to transform Ernestine into a role model for the rest of us, and senior women in particular?

What happened was that the 56-year-old version of Ernestine went bathing suit shopping with her sister, Velvet. While trying on the suits, they found themselves laughing at each other. Then and there they knew it was time to get in better shape. Ernestine and her sister joined a gym and started working out together. A short time later, Velvet died suddenly from a brain aneurysm. Devastated, Ernestine stopped going to the gym. After some months of mourning the loss of her sister and on the advice of a friend that her sister would have wanted her to continue what they had started, Ernestine returned to the gym with a reignited determination to get fit.

Starting slowly and building her body step by little step, Ernestine over time completely transformed not only her body, but her life, too. She has never been happier. She trains mostly senior women five days a week and “live(s) to inspire senior women to reach their physical potential.”

Personally, she likes to compete in 5K and 10K races and run marathons. She’s up at 4 A.M. to get in her 10-mile runs and puts in upwards to 80 miles a week when training for an upcoming marathon. Ernestine also strength trains four or more days a week. In 2007 (at age 71) she asked Yohnnie Shambourger (former Mr. Universe) to train her to compete as a bodybuilder.  Seven months later she entered her first bodybuilding competition. In this first contest she took first place in her class at the Natural East Coast Tournament of Champions bodybuilding competition – out posing women decades younger.

Despite all the exercise, Ernestine says that she has no aches or pains whatsoever and has never been injured — not at all — in the 17 years of her new improved life. This 5-foot 5-inch, 130-pound dynamo sports 9 to 10% bodyfat; these single-digit percentages are usually reserved for elite-professional male athletes in their prime! She takes no medications. She loves her new life’s work, enjoys more energy than those decades younger and has never been more successful. What’s her secret? Let’s look at some of what allows Ernestine to defy “normal” aging:

• Began slowly under the guidance of an expert personal trainer and gradually conditioned her body
• Ernestine, realizing early on the importance of good nutrition (including sufficient protein and supplements) sought out the services of a nutritionist
• Has the full support of her husband of 52 years, Collin, who prepares meals and makes sure the fridge is always stocked with her seven convenient small balanced daily meals
• Makes sure she gets the rest her body needs
• Tries to have a positive attitude about everything, views her workouts as fun and sees her work as being on a “long happy journey”
• Knows where she wants to go and what she wants to accomplish and do
• Believes in encouragement, inspiration and family support and lives by her mantra ” Determined — Dedicated — Disciplined To Be Fit”

Ernestine Shepherd is having the time of her life at an age when many folks only see themselves as declining and getting old. She’s in the best shape of her life by far, more successful than she’s ever been and a supreme role model to senior women every where — and to the rest of us, too. She has a lot to teach us about thriving at any age — if we are but ready and open to learn.

Inspiration for today

A picture is worth a thousand words... so I decided to make a collage of inspirational fitness pictures . you can print them out and pin them up to your wall.

Meditations for Relaxation

Are there times when you feel stressed, like you bear the entire weight of the world upon your shoulders?

Are there times when you wish you could just leave the stressful environment and find a more comfortable and beautiful place?

Then I believe meditation may be helpful for you.

Meditation, when applied under the guidance of a skilled practitioner, is a very effective way of releasing stress and helping your body relax while sharpening your mind. I usually recommend meditation as a way of working out your mind especially after a stress filled day.

Meditation gives you an opportunity to examine your thoughts, motivations and feelings. Make sure you breathe deeply, filling your belly with air, and gently releasing the air through your mouth. Imagine you are breathing in peace and exhaling all the stress.

I have attached a short meditation podcast for your benefit. If you are in the office, just plug your earphones into computer, phone or any other device upon which you are reading this blog, and just relax and enjoy the meditations.

FROM WIMP TO WINNER

 Watch how a skinny kid built himself into a hulk within 3 years. If he could do it, so can you!!!

Prior to doing any bodybuilding modification, you need to ask yourself why you want to have a fit body bursting with gorgeous muscles. It could be because you want to feel more attractive or you feel the need to improve your health. But whatever reason you may have, it's vital that you set a goal that will remind you everyday to do your best in order to achieve that particular objective of yours.


 

Make a Deadline

After you have set your goal, your next step is to make a deadline wherein you wish to see all of the positive results of your bodybuilding quest. Having a deadline will encourage you to really follow your exercises and diet so you can get into your own finish line on time and be proud of your achievements. Thinking of your deadline will also help you avoid being lazy to workout or eating those fatty foods.

Have the Drive
You can never reach your goal and deadline if you don't have the motivation in doing those special training exercises assigned to you. What you need to do is to look for something that will trigger your enthusiasm. For example, paste on your bedroom wall the picture of a sexy bikini or swimming trunks that you've been longing to wear, wherein wearing it will let people check and admire your amazing figure brought about by your discipline and efforts in doing your workout programs.

If you looking for a Six PACK - minimize Calorie Intake.

An essential part of bodybuilding transformation success is consuming minimal amount of unhealthy calories because it will be impossible for you to lose fat if you take more calories than what your body is able to burn. Hence, always be mindful of the amount of calories you take and know how to stop if you already reach your limit.

Check Your Developments

Lastly, you need to be aware if all of your hard work is paying off by taking down your improvements. Make a journal that lists down how much weight you've already lost or if you already saw changes in your muscles formation. Doing this will let you know if your exercise program or diet is bringing positive outcomes or not, as well as determining if you need to exert more efforts in doing them.

Be Patient in Seeing Your Body's Modification

Stick this to your mind: No matter how much exercise or dieting you are doing, bodybuilding transformation will not happen overnight, thus you need to be patient. Follow your workout and diet program properly and all your efforts will surely be rewarded later on.

I hope that I helped you with some tips and maybe even motivated you.

Remember, keep working hard and stay dedicated !

Beach Body Transformation

I found this video of a young lady who after several years of wrong eating and weight gain, took the initiative to start eating right and going to the gym. Within a few months she experienced the amazing results of her hard work. In her words

 " I did not have a healthy body and wanted to become healthier. It took me a year or two of learning to love myself for who I was on the inside before I was able to make this transformation. I wanted to be healthy, toned, and tighter. I was tired of having those jeans be a little snug if you know what I mean. I wanted to feel more confident and prove to everyone who did pick on my weight that I could have a healthy lifestyle and body too. 

Life is too short to live it unhappy. It's even shorter to not accomplish something that you set out for. I wanted to be healthy and feel strong. I worked out even harder, and pushed myself too. I wanted to feel more confident and prove to everyone who did pick on my weight that I could have a healthy lifestyle and body too. And yes. They did finally shut up and some asked for fitness tips!"

 Check out her faboulous body. 

This can be your story

Take the initiative and change how you look and feel for the best. It's important to learn to love yourself for who you are and what you do and also know that you have to take care of yourself and not worry about what others say or think all the time. How you view yourself is all that matters.

 

UNLEASH YOUR INNER BARBARIAN

Conan the Barbarian ...... the very word conjures an image of muscular perfection, athleticism and male virility. Conan has been acted by two seriously built and ripped men, Arnold Schwarzenegger and Jason Mormoa ( who also acted the part of Khal Drogo in Game of Thrones). 

 

 

The thing about Conan's body is that it combines a highly developed and defined physique with athleticism and cardiovascular endurance (try swinging a 10 pound sword at 100 people!). This kind of body requires not only an intense and highly specific training, but also a clean and protein rich diet.

I have been researching the various workouts used by high performance athletes to build and maintain muscle mass and definition without sacrificing flexibility and agility.  In this article, you will find a workout designed to build you into a high performance behemoth like our man Conan.

The workout is meant to be performed 3 days a week with about 25% of your body weight or as much as you can handle without sacrificing good form. The remainder of the week should be devoted to rest and recovery. This is because if performed properly, each workout will break down your muscles to the point of growth. Rest for about 2 mins between sets so that you can push each set to the maximum. Try keeping each workout within 90 mins so as to reduce the probability of overtraining. You will notice that I included 30 mins of cardio; this will help build your heart and give you the cardiovascular endurance required to actually use the body you have built effectively.

Day 1: Monday

30 mins of Cardio

25 pull ups

Seated Military pulls   4x10

Squats                            4x10 

Dumbell Bench press   4x10

50 Ab Crunches

25 Pull ups                    4x10

50 Pushups

Day 2: Wednesday

30 mins

Lat Pulldowns ( various grips)   4x10

Rope pushdowns                          4x10

Bulgarian Split Squats                 4x10

Barbell shrugs                              4x10

50 Ab Crunches   

100 pushups

Day 3: Friday

25 Pull Ups

Dumbell Flyes                     4x10

Barbell bent over rows        4x10

Deadlifts                              4x10

25 Box Jumps

Barbell Bench press            4x 10

Increase your weights with each workout; as a rule of thumb I normally start a workout from the weight level where I stopped at the last workout. this keeps my muscles challenged and growing. Make sure you fuel your body with good clean food before and after working out. Failure to eat before working out could lead to loss of strength and even fainting. 

cHEERS

Cheers,

GOT YOUR BACK? Exercise to build a strong back

Stiff Legged Barbell Good Mornings:

This works your lower back, giving your spine the stability required to move heavy loads without sustaining injury
 

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.

Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.

Begin to raise the bar as you exhale by elevating your torso back to the starting position.

Repeat for the recommended amount of repetitions.
 

Caution: This is not an exercise to be taken lightly. Be cautious with the weight used; in case of doubt, use less weight rather than more. The stiff-legged barbell good morning is a very safe exercise but only if performed properly.

SECRETS FOR A BETTER BENCH

First of all, I apologize for my long absence, I was really swamped by academic work. It's really funny how difficult it is to get used to the academic grind after leaving the four walls of a university. 

Good news, I was just selected to join the University weightlifting society. This means I will start training as an Olympic weightlifter from this Saturday. I initially wanted to join the powerlifting team, but according to the coaches, it's rare to find a person who combines muscle mass, strength, power, and flexibility in one package. Therefore it was the weightlifting team for me. This is proof that I practice what I preach, and if you follow the Legally Muscled way of life, you are destined to live your life at your best.

The Bench Press is the popularly accepted test of Muscle strength, stability and endurance. It's not an uncommon sight to see many guys in the gym spending the bulk of their time on the bench trying to build their pectoral and allied muscles.

For today's article, I lifted a particularly interesting post I found on Men's Fitness website. In this article, Charles Poliquin gives advise on how to improve your bench press in order to gain that impressive chest and shoulder that many of us seek.

The bench press is an invaluable exercise for developing strength and size in the chest, shoulders and arms. Because it uses so many muscle groups, it allows you to use a lot of weight – elite powerlifters have bench pressed over 320kg without assistive gear and 450kg with it.

In most gyms you’ll perform the standard bench press on a flat bench, but for maximum muscle size and strength you should do several variations of this exercise. First, let me make it clear what I consider the proper grip for a standard bench press: placing the hands so the index fingers are at biacromial width (the proper name for a shoulder-width grip). Wider or narrower grips are not worth considering because they place too much stress on the shoulders.

You’ll notice that there’s no place for Smith machine bench presses in my recommendations. These are also too stressful on your joints thanks to the restriction on how the bar moves, and neither do they work any of your small but important stabilising muscles. Besides this, numerous studies have found they don’t work the target muscles as thoroughly as barbell benching. The only thing I ever use a Smith machine for is for hanging up my jacket on the way to the weights.

 Reverse-grip bench press
This variation is performed with a supinated grip (palms facing you). It is generally easier on the shoulder joints and increases the emphasis on the triceps. However, it can feel a bit awkward at first so start with a lighter weight than you’d usually expect to lift. You will also require a spotter to hand you the bar and help return it to the rack.

California press
This move is called something different every place I go, but the movement stays the same. It’s a hybrid move – a cross between a close-grip bench press and a lying triceps extension, so you lower the bar towards your Adam’s apple rather than over your nipples. It’s a great move to increase triceps mass, but again you may need to start with a lighter weight to get used to the new movement pattern.

Partial-range bench press
I don’t prescribe this often but it has its value, especially in powerlifting or in grappling sports such as judo, when you need to keep an opponent at arm’s length. Limiting the range of motion by using pins in a power rack allows to lift heavier where you 
are strongest – at the top of the move.

Bench press with chains
Chains provide an even increase in resistance as the barbell is pressed off the chest, which enables the resistance curve to more closely match an individual’s strength curve. Chains are great for squats too and can help you smash a strength plateau. If your gym does not have chains, it’s time to change gyms.

SEXY MAMA PT 2: SUPER FIT FIRST TRIMESTER

Being pregnant is often a very vulnerable time for a woman, especially as her body grows with the pregnancy. It is easy for her to become overwhelmed by the awesome, and sometimes uncomfortable changes going on in her body as well the more complex changes going on in her life. 

Imagine, just days or weeks ago you saw the results of the pregnancy test which showed you you were going to be a mother and immediately your world changed. Chances are that you were thrilled to find out you were pregnant, but at the same time you were scared about what the future holds and its effect on your body.

During the first trimester your body works overtime to build the baby and you may experience tiredness and nausea from the hormonal surge. Getting yourself to the gym may take an extra dose of motivation, but the payoff is huge. Consistent exercise during pregnancy can minimize aches and constipation, help you sleep better, and lower your risk of gestational diabetes and depression. You may even end up having a shorter, less complicated labor. Developing good workout habits during pregnancy will help you get your body back faster after delivery too.

When a woman becomes pregnant, her body starts to undergo certain changes; she may gain up to 5 pounds in weight, especially around her breasts, she will also feel some twinges of pain at her sides because of the growth of her womb and she will also start to pee more often due to the compression of her bladder by her growing uterus. And she may also get some gas.

While you should keep yourself fit, your first trimester isn't the time to start any high intensity exercise, fast interval training, or fast paced aerobics. Refrain from any exercises that are likely to cause abdominal trauma. Stick with 30 mins or more of low intensity exercise like walking, ellipticals and low impact aerobics, and low speed stationary bike work. Stop exercising when you feel fatigued, and NEVER exercise when you are exhausted.

Never forget that pregnancy is a time to get to know your body more intimately; love yourself and the changes that are happening in your body.

If you want to know how about weight loss after pregnancy, you can read my earlier article on the subject.


 
   

 

SEXY MAMA Pt 1: KEEPING FIT DURING PREGNANCY

 

If you’re concerned about the best way to keep your body and baby healthy during pregnancy—or how you’ll ever lose the excess weight afterward—you’re not alone.

Many women dread pregnancy; it is a well known fact that most women feel uncomfortable, bloated, emotional during pregnancy. Unfortunately, not many trainers know how to work with mums-to-be, thereby worsening an already difficult situation. 

I embarked upon research on how pregnant women can keep themselves fit, healthy and happy throughout the pregnancy and I realised that pregnancy need not be a miserable period, it is a beautiful time in the life of a woman. Being a mum does not mean you have to be uncomfortable in your own skin; you need to create a plan for yourself which will fit into your often unpredictable life and the life of your baby.

I looked through the internet and I found this really nice Baby Bump Fitness system, which is an exercise and fitness programme designed for the pregnant woman. click ----->>>Here<<<------

to find out more about this programme.

Here are some tips I found in my research.

• The extra 300 calories a day you are supposed to eat during pregnancy for the development of your baby should not consist of nutritionally empty and unhealthy foods.

• It is important to keep your body fit and strong during pregnancy by exercising through each trimester; however you must ensure that your training program is tailored to your trimester.

• The extra weight you will gain during pregnancy will not just slip off after the baby is born, you have to go the extra mile to make it go away.

• To lose weight effectively, your workout should be broken into short, manageable chunks of exercise which will recruit as many muscles as possible at once. This of course means you have to think outside the box.

•  Your cravings will not go away, you need to find a nutrition plan, foods and recipes which will satisfy all your cravings in a healthy way while allowing you get back into your favourite jeans after pregnancy. 

•  Being proactive is the best way to get back in control of your body.

I truly believe all women should be fit, strong,healthy and confident during their pregnancy. Exercising and eating right during pregnancy is much more than getting you into your slim jeans, its about keeping you and your baby healthy during the process.

Be Proactive- fight the bulge!!!

BUILDING BOYKA: THE UNDISPUTED WORKOUT

I guess many of us have watched the movie 'Undisputed 2 & 3'. If you have, then you'll probably be familiar with the character of Yuri Boyka  played Scott Adkins. Adkins holds multiple black belts in taekwondo and kickboxing. If you haven't watched the movie, click here to go to my last post which contains the final fight between Boyka and the Brazilian fighter (Lateef Crowder) .

 As you can see below, not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.

 

Scott Adkins

 As you can imagine, Yuri Boyka had to possess strength, speed, acrobatic ability, and immense cardiovascular and muscular endurance. Therefore the training regime required to create Boyka had to reflect those attributes. I was able to compile some of the training techniques which enabled him to pack on the muscle for the movie. 

As you can see from the video, some of the training techniques are quite advanced as Scott is an experienced and trained fighter, so I would advise that you take your time and work with the more basic techniques before taking on the more advanced ones. I have outlined a programme which will help you pack on muscle like Scott, while building crazy endurance and agility.

• Run on the Treadmill for 20 mins or Skip for 20 mins at medium to high intensity
• 50 Push ups
• Flat bench press – 3 x 6 reps
•  Rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
• Dumbbell military press – 2 x 6 reps
• Chin ups – 2 x 10 reps
• Tricep extension (with rope or dumbbell) – 3 x 5 reps
• Dumbbell curl (with dumbbell or barbell) – 3 x 5 reps
• Front squat – 3 x 5 reps
• Deadlift – 3 x 6 reps
• Leg press – 2 x 12 reps
• Seated calf raise – 2 x 12 reps
• Standing calf raise – 2 x 12 reps

A wonderful fight scene

One of my favourite movie fights. Scott Adkins really outdid himself in this movie

FITNESS IN A CONFINED SPACE

 

This article is primarily motivated by my current apartment in London. its quite small (10 Sq Ft) and therefore provides me with limited space to work out. I also live with 4 flatmates which limits the kinds of exercises I can perform as I wouldn't want to disturb them with the noise from my workouts. There are times when we only have a very small space to train and relatively little time to train.  These exercises are designed for this kind of situation. They are designed to produce optimal results within the limited time and space available.

Prisoner Squat Jumps

This is a great exercise performed in prisons worldwide. they are very useful because of the little amount of space required. This exercise is a really intense and they are a great for building muscles and creating definition in your legs in addition to producing general cardiovascular fitness.

If you've never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

1. Begin with feet wide and the hands behind the head.
2. Squat as low as you can, taking the torso slightly forward without rounding the back.
3. Jump up as high as you can, keeping the hands behind the head.
4. Land with soft knees and repeat for 30-60 seconds.
5. Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.

 Bear Crawls

 

The bear crawl builds a functionally strong body because it engages many muscle groups including the shoulder, stomach and thigh muscles.

 To do the bear crawl, simply drop onto all fours with your hands directly under your shoulders, then rise up onto your feet. Now you're in the bear position! You can move forward and backward more quickly than in a standard crawl, and you'll work every major muscle group in the process.

Box Jumps

Box jumps are a terrific exercise for your legs and hips. They can be performed on just about any flat surface. They do a terrific job on your posterior chain – calves, quads, glutes, and hamstrings - as well.

 

Cheers Mate!!