CELEBRATING YOU

 

 

Many people begin the fitness journey by hating themselves, and this leads to unhealthy or downright dangerous health and fitness habits. Walk into a gym and you're likely to see people  going through the motions of training in ways that are detrimental to their health, all for the purpose of looking like someone else.

 

The fitness journey isn't only about being thinner, bigger, stronger or fitter; it's about discovering who you really are inside. When you get into the gym, discard any preconceptions you hold about your appearance (indeed, the mind often makes us look far worse than we really look). Focus on the workout at hand, crank out as many sets as possible, and Go home happy and fulfilled.

 

Remember, it's a lifelong marathon, not a sprint.

 

 

 

 

 

A CRAZY WORKOUT FOR A POWERFUL BACK

The back is one of the largest muscle groups in the body, composed of

 

.Sternum Chin-Ups

This variation of the chin-up involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement.  Your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your sternum touches it.

 

 

Seated Rope Cable Rows to Neck

Most people will agree that the vast majority of trainees devote far more time to chest work than to back work. As a result, they start to look like Neanderthals. Seated cable rows to the neck will help balance the equation.

 

Set the adjustable pulley so that it’s directly in front of your pecs. Use a rope—it will reduce the stress on your forearms and wrists and allow you to concentrate on the task at hand (which is upper back work, just in case you forgot).

 

Grab the ends of the rope with a pronated grip. Start with the shoulders protracted and the forearms extended. Begin the movement by retracting the shoulder blades, and immediately bend the elbows to continue the movement until the forearms make contact with the upper arms.

 

Make sure to eliminate the lower back from the equation by keeping it perpendicular to the floor at all times. If the development of your rhomboids is lacking, you may choose to pause for a moment when the shoulder blades are retracted.

 

Narrow Parallel- Grip Chin-Ups

 

Many gyms are equipped with V-handle chin-up stations that are set six to eight inches apart, and this is just about perfect. Focus on bringing your lower sternum to the handles as you pull yourself up. In other words, lean back as you near the top of the concentric range.

 

Since the grip is narrow, the inferior fibers of the latissimus are hugely recruited. These fibers have been shown to have a higher fast-twitch makeup than the superior fibers and, therefore, they should be trained using lower reps.

 

 

BODY SCULPTURES

These individuals have sculpted muscle into works of art, building strength and athleticism at the same time.

 

Moorea Wolfe

This fantastic looking girl from Arizona has been training and competing in bodybuilding since the early 2000’s, having started at age 19. She started out dancing and competing in gymnastics before she moved on to fitness competitions. On top of her competitive career she has also worked as a personal trainer.

 

 

Born and raised in Nairobi Kenya, Jane Mukami is probably the sexiest female body builder in Kenya. Currently residing in Atlanta, Jane also known as ’fitkenyangirl’ could be pass for a model with her sexy and trim shape.

 

Charlize Theron












 

 

Women: Don’t Be Afraid of Bodybuilding

 

Bodybuilding is increasingly becoming popular with women, defying myths that it is a boys only sport.

 

 

LaTosha Evans is busy working out. But if you look closer, you can see she's actually in training. Training for her latest competition with the sport she has recently fell in love with one rep at a time.

 

"I've probably been working out close to 4 months prepping for this particular competition. 5-6 days a week", says Evans.

 

The Southern Natural Championships is the second event for the mother of three and she says she is glad to breakdown the stereotypes of women and bodybuilding to future generations.

 

"My particular category is bikini which is a lighter build", adds Evans. "They have other including figure for girls who have more muscle than I do. We also actually have body building women, which some people ask really? Yeah we do and they are really, really defined. Really cut and beautiful women in this competition."

 

Evans is usually accompanied by her high school daughter Alexis at the gym who has also taken interest in the sport. When it's not Alexis, it's Evans husband Antwan. Either way Evans says she's not alone in this team effort.

 

Evans explains, "It's a complete lifestyle change for the entire family including the kids. As far as prepping food, everybody has to do that. There are no cheat meals, because I will only be cheating myself. The whole family eats clean and healthy now."

 

So Evans continues to work hard in and out of the weight room for a chance at a possible trophy as well as a fitness level she can be proud of.

 

"It's not how you lift or how you look in your suit or what your hair is", explains Evans. It's your confidence on the stage and how you present that to the judges. So I have definitely worked on my stage presence. I plan to bring Tosha to the stage and hopefully this time I bring back a trophy."

TYRE FLIPPING: PROS AND CONS

 

 

There's no doubt about it: Tire flips are one of the coolest-looking exercises you can possibly do. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout. However, it is also one of the most dangerous moves you can concieve of if not performed properly.

 

 

When you flip the tire it is best to start with the tire flat on the ground. Place your fingers and hands as far under the tire as you can in this position and keep your hands about shoulder width apart. Squat down and then while pulling the tire up with your arms and back explode out of the bottom position. As the tire comes up you should have enough momentum that you can change your hands from a pulling to a pushing position and push the tire all the way over. Immediately after the tire is pushed over and flat start the process again.

Florida-based personal trainer Rob Simonelli agrees. "Tire flips are best used for folks who'll have to flip tires in some sort of strength competition," he said. Furthermore, hardly anyone has the hip mobility to do it right. Just about everyone, including Strongman competitors, goes into lumbar kyphosis -- a rounded lower back -- when they bend down to grip the tire.

World-famous, Boston-based strength coach Mike Boyle said, "Most people don't have bad backs. They've got bad hip mobility, which causes their bad back."

When it's used as a training exercise, the goal is to work the posterior-chain muscles, like the lower back and the hamstrings. That's something you can accomplish very well with deadlifts. According to some authors ,the only real benefit to doing tire flips is the fact they're often done outside, where other people can see you doing these stunningly badass exercises. But "because it's badass" isn't necessarily a good reason to do it.

 



THE 10-MINUTE DUMBELL WORKOUT

If you're one of those people who find themselves stuck for time, especially in the mornings, then this is for you. Many people erroneously believe that if a program is not complicated, it will not work; however the converse is almost always the case. I have often found that simple workouts composed of basic exercises and compound movements are highly effective for building muscle when you have precious little time to spare.

 

This workout is designed to be executed using dumbells, but you can substitute a barbell in these movements.

 

1. Jumping Jacks:

 

 This is fun, easy and takes little extra space. Aim to carry out 100 jumping jacks in one minute. Try wearing wrist and ankle weights to increase the intensity of your jumping jack workout and workout your shoulders and quads at the same time.

 

 

2. Squats:

 

If you're using dumbells, perform goblet squats. Similar to a front squat, the goblet squat keeps you in an upright position because of the way the weight is positioned. This means you recruit your quads more than your posterior chain, likely causing you to lift less weight than you would in a back squat.  If you're using a barbell. perform back squats. Try to execute 20 reps in 2 minutes with perfect form. The speed of the workout will enhance the muscular benefits, whilst providing a cardio workout at the same time.

 

 

3. Shoulder Press:

 

 

To perform the shoulder press, start with the weight in your hands at about the same height as your ears. Move the weight directly over your head. Keep your abs tight and posture completely upright. Make sure the weights don’t float to the sides or out in front of your body. That will decrease control of the weight.  The exercise finishes with your arms straight and your biceps by your ears. Lower the weight down slowly and under control. Perform 20 reps in 2 minutes.

 

4. Bench Press:

 

 

This is a staple of the fitness regime, it develops your pectorals, anterior deltoids, trapezius and latissimus dorsi. Try to execute 30 reps with a manageable weight in 3 minutes.

 

5. Salute to the Sun

 

I've written an article on this yoga sequence which is highly effective in working the entire musculature. It is a wonderful way to cool down whilst keeping your muscles supple. Use this as a cap to your workout,

  

 

 

 

 

 

 

 

BULK YOUR ARMS WITH CALISTHENICS

 

Just as with abs, bar work is your best friend when it comes to arms, particularly biceps, which get a better workout from chin-ups than from all the curls in the world. Because you're pulling far more weight than you would typically curl, the gains are astronomical, and the choices are infinite.

 

Do them all—overhand pull-ups and underhand chins, wide-grip and narrow, thick bar, switch grip, and hanging from irregular objects—and you'll create amazing tensile strength and powerful connective tissue. Combine the grip training you get from bar work with advanced push-up variations—fingertips, knuckles, back-of-hands—for forearms that would make Popeye jealous.

It can take any number of machine-based isolation-style exercises to hit the arms (and chest and shoulders) from as many angles as good old-fashioned dips. Performed deep, with full range of motion, the results are undeniable. Try as many different hand widths as possible for maximum results. They can also be done on a bench or straight bar. Have some fun!

THE WAYNE WAY: TRAIN LIKE THE DARK KNIGHT

I have always wondered how hard would Bruce Wayne have had to train to perform optimally in the batsuit, especially against physically and mentally superior foes such as Ras' al Ghul (don't get me started on Bane).

 

 

Bruce Wayne is a skilled gymnast and advanced martial artist. He is 6'1", 210 pounds, and somewhere between 35-43 years old.  Lets say he has 6% body fat, which means he has about 197 pounds of lean mass.

 

He starts his week with 30 minutes of meditation and runs 20 miles in 30 minutes. He then stretches for 30 minutes and spars for 30 minutes. He then proceeds to clean and jerk a 262lb barbell 24 times and finishes off with 50 pull ups.

 

Leave me alone Catwoman, I'm benching

 

 

On Monday, he executes 5 sets on a 20ft rope climb (helpful for building upper body strength to swing on those infernal grappling hooks). 84 high box jumps, 30 minutes on gymnastic rings, and 1 hour working the heavy bag and sparring gets him into combat shape.

 

 

On Tuesday, he cranks out 3 sets of 100 pushups, followed by bench pressing 8 sets of 30 reps with 360lbs. Then he tones his arms with 3 sets of 10 renegade rows. He finishes with 1 hour of Tai jutsu.

 

Wednesday is dedicated to meditation and weapons training. Bruce practises with the rattan, the bo staff, and the katana, fully understanding that he will have to do battle against Ras al' Gul, his arch nemesis. Weapons training strengthens the mind-body link, enabling him to respond quickly and efficiently to multiple martial art styles.

 

On Thursday, he prepares for the day by meditating for 30 minutes, before loading the bar for 3 sets of 8 barbell presses. He spends time on the ring perfecting his Maltese cross and muscle ups. He them cranks out preacher curls, supersetting with tricep kickbacks. He needs strong arms to lift heavy weights off people.

 

On Friday, Bruce trains his core by flipping heavy tractor tyres. He then swings a 30lb sledgehammer against the tyre. He then proceeds to slam down 1000lbs on the leg press (yeah, that's how he builds those phenomenal quads!).

Saturday, he stays in and watches TV, even Batman needs an off day. He calls Catwoman over for some 'mutual exercise'.

Now, thats how you build a superhero!

 

 

 

 

 

 

JOHN CENA: THE EVOLUTION OF A SUPERSTAR PHYSIQUE

No matter what you may think of him, arrogant self promoter, skilled entertainer, talented businessman. You cannot help but admire the staying power and star quality of John Cena, former WWE Heavyweight champion. He is one wresler who was able to remain in shape all year round; since his retirement from the WWE, Cena has shown a different side to his personality.

 

Cena shows that a bodybuilder can always get bigger, better and stronger if he's willing to put in the work and disclipines himself to follow good habits. There are no upper limits to your physical potential. At the start of his career, John Cena was a muscular guy. Notice in particular the more defined pectoral muscles, the relatively smaller shoulder blades and more defined ab muscles.. However, he was not quite as big as he has become. Cena certainly has done some incredible feats of strength in the ring, including a bodyslam on the Big Show.

It is worth noting that Cena has not fallen foul of the Wellness Program during his time in the WWE, despite claims that he used steroids to facilitate his muscle growth.

 

Hormones and steroids, when combined, give an illusion of health and physique, and yet as has been sadly shown, many wrestlers have paid the ultimate price in recent years. Steroids, when used excessively, cause the body to break down and pressure is placed on the heart and other organs. Those that see these drugs as mere stepping stones are kidding themselves that they are somehow healthy.

 

 

THE EVOLUTION OF FLAVOUR

He is the uncrowned king of Highlife music.

 

 

As an exponent of the hip-hop/highlife movement, Chinedu Okoli aka Flavour N'abania is a force to be reckoned with in the Nigerian music industry. However, our interest in this talented superstar lies in his transfiguration from skinny musician to musical Sex symbol. 

 

Apparently someone told him to hit the gym. 

.

4 STEPS TO BOLDER SHOULDERS

The shoulder is made up of three smaller muscle groups, the anterior, medial, and posterior deltoid (named ofter the Greek term for triangle). However, most people focus on pressing exercises which target the anterior and medial heads of the deltoids, but not the posterior head. The result: rounded shoulders that appear smaller and interfere with your arms rotation, increasing your risk of injury.

 

 

 

 

SEATED SHOULDER PRESS (Anterior and Medial deltoids, triceps, upper trapezius)

 

Sit on a bench and grab the bar with your hands slightly wider than shoulder width apart and your feet flat on the floor. Press the bar overhead, hold for 3 seconds and gently lower the bar to the front of your chest. Concentrate on lifting and lowering in a straight line and avoid leaning forward. To increase the intensity, slow down the lowering phase.

 

The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

 

STANDING MILITARY PRESS (Anterior and Medial Deltoids, Triceps)

 

 

 

Using a squat rack and a weight you can lift for about eigth repetitions, hold the bar with an overhand grip, keeping your back straight and your face forward, slowly press the weight overhead until your arms are fully extended, elbows unlocked. Pause, lower the bar to your chest and repeat. Try keeping movements slow and deliberate to avoid injury.

 

 

HANDSTAND PUSHUPS (Medial deltoids and triceps)

 

 

With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury. Push yourself back up slowly as you exhale until your elbows are nearly locked. Repeat for the recommended amount of repetitions.

Caution: Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.

 

BENT OVER CABLE ROWS (Posterior Deltoids)

 

 

Stand between the stacks of a cable station, cross your hands in front of you and bend down. Grab the left  low pulley handle with your right hand and the right one with your left hand. With your knees slightly bent and your back straight, bend forward until your back is almost parallel to the floor. Slowly raise your arms out to the your sides until they are parallel to the floor. Pause, then slowly lower your arms. Ensure that you keep your head and neck in line with your torso. Looking up can work the medial deltoids.

 

 

 

 

 

 

 

 

 

 

 

 

 

5 EXERCISES FOR A FULLER CHEST

Building a fantastic chest is not rocket science, as made out by some fitness publications and personal trainers. However, it requires a lot of discipline and proper use of some basic exercises. This Circuit is designed to blast your chest from different angles, leaving you with a fuller, stronger chest. The aim is to continue the circuit until you can go no further, so I wont prescribe that you do a particular number of sets.

 

Barbell Bench Press

 

This is a gym staple and  if I was paid a dollar for every bench press rep I see each day I go to the gym, I would be a millionaire by now ( and not only in Nigerian Naira!).

 

Work with wide and medium grips, and go for high reps, increasing the weight as you go until you reach the point where you can only deliver two reps (semi -exhaustion). I usually start out with 20 reps to warm up my muscles before I blitz my chest. The aim of the bench press should be to test your mental and physical mettle, not to showcase your ego, so chuck your ego at the door!!

 

 FLAT DUMBELL FLYE

 

 

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises. you should emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Try to touch the weight together gently but don't worry about clanking the weights together initially. perform each set to exhaustion.

 

PUSH UPS

 

 

This exercise is supposed to push blood into your pecs and build endurance in your triceps and shoulders, whilst giving your muscles some rest from the weight you've just lifted. Aim to hit 100 reps at least, building your endurance until you can successfully crank out 500 reps in the course of the entire circuit.

 

INCLINE DUMBELL PRESS

 

This exercise helps build your upper chest, giving you that 'shelf' that makes your pecs look impressive. Select a challenging weight and keep the same weight  throughout the circuit, but bring your muscles to failure during each set. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

 

BAR DIPS

 

This fairly underrated but highly effective exercise is a fantastic cap to your workout, as it isolates and totally decimates the muscles of your chest, while developing hard core muscle endurance. Bar dips also work on the rear and front deltoids.

 

 

Round off your workout with some stretches to expand your pecs and give you a more defined look.

 

 

 

 

 

 

5 REASONS WHY YOU ARE NOT BUILDING MUSCLE

Here’s a question I see time and time again in online bodybuilding & fitness forums:

 

“Hi, I have been working out for X months and I have only gained Y pounds. I train hard and have been taking XYZ supplements. I can’t gain weight or get stronger! Please help!”

 

In most cases, after trying to gain weight for several months the person will quit. That’s a pity, because the only thing stopping the person from progressing is knowledge. Here are some reasons why many people do not build muscle:

 

 

 

1. You’re not getting enough calories

 

Most people are surprised at how many calories they need just for maintenance! Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger.  Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle mass, activity level, age etc. If your calorie intake is lower than BMR, you will lose weight. This is known as a calorie deficit. If your daily calorie intake is higher than your BMR, you will gain weight.   You need to remain in a state of calorie surplus to retain and maintain muscle growth.

 

2. You’re not eating the right foods

 

Generally speaking, if you’re eating excess calories every day and training with a decent workout you’ll grow. But, if you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle.

 

The best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat (P/C/F) ratios. Arguably the best ratio of muscle growth is 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.

 

Now all you need to do is spread those amounts over 6-7 meals per day.

 

3. You’re not eating enough meals

 

When you eat is just as important as what you eat. The days of eating “3 square meals” are long gone. Research has shown that eating more smaller meals is not only great for promoting a fast metabolism, but helps maintain, lose, and gain weight. Think of your body like a log fire. If you put too much wood on at once, the fire burns slow and sluggish. But if you gradually add more wood as the fire gets bigger, it burns more efficiently and gets bigger.

 

You should be aiming for a minimum for 6 meals spread at even intervals throughout the day. You want to make these meals as even as possible, but it’s OK to eat a bit more at breakfast/lunch/dinner if you don’t have time during the other breaks.

 

So you’re probably thinking, “I don’t have time to eat all those meals”. If I had a dollar for every time I heard that I could retire. The truth is you can, it just requires a bit for forward planning. There are endless ways you can cook and store food for meals throughout the day. Spend a few hours on a Sunday afternoon cooking up your lunches and snacks for the week. Use your imagination and devise tasty and healthy meals to build up that muscle mass.

 

The other option is weight gain shakes. There’s nothing easier than banging some water into a shaker with some powder, having a shake, and drinking. Good meal replacement shakes usually contain around 600 calories with good amounts of protein, BCAAs, glutamine and carbohydrates. It’s literally a meal in a cup. All you need is a few shaker bottles, add the powder before work, then just add water and drink on the job. However, care must be taken not to overdose on shakes as extended overdoses may have negative effects on your kidneys and liver.

 

4. You’re not getting enough water

 

Water is nature’s wonder supplement, it’s essential for a whole host of bodily functions. Many lifters underestimate the importance of being hydrated well before they step into the gym. If you feel dehydrated just before you’re about to train, it’s too late, you won’t be able to rehydrate yourself time. Keeping yourself hydrated should be a priority from the moment you get out of bed. Dehydration is a serious problem, and in extreme cases can lead to death. Here are some signs of dehydration you should look out for:

• Feeling thirsty (obviously)
• Fatigue. Feeling tired for no apparent reason.
• Dry mouth and possible sore throat
• Headache
• Loss of appetite
• Dark urine with strong odor

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Just take a bottle wherever you go and keep sipping out of it throughout the day. however take care not to drink excessive amounts of water as it may lead to iodine deficiencies, as well as other less desirable and potentially fatal conditions.

 

Some supplements, like creatine, may lead to dehydration. If you’re using creatine monohydrate you should increase the amount of water your consuming.

5. Your workout routine sucks

Choosing the right routine to suit your body type, training experience and goal is vital. Many new lifters get their workout routines from magazines and articles written by professional bodybuilders. These workouts are not designed for beginners, and will only lead to a lot of wasted time, energy and frustration.

 

A good workout routine needs the following:

 

• Training days arranged to allow for adequate rest
 
• Muscle groups arranged so overtraining does not occur.
 
• Muscle groups arranged so that each muscle can be worked to maximum effect
 
• A good selection of compound and isolation exercises
 
• Good warm up and cool down
 
(To be continued)

 

 

 

 

 

 

 

 

 

 

 

BUILD MASSIVE LEGS WITH THE WALL SIT

"Construction" was a widely despised punishment during my secondary school days, along with squats, isometric arm holds, and a gauntlet of as many sadistic exercises and positions as could be imagined by the human mind. 

 

Looking back, as much as we hated the punishments, we were very strong, we would be woken from bed to run about 10 Km (with the threat of being whipped if you didn't keep pace), and our injuries healed faster. Apparently, what couldn't kill us made us stronger!

 

 

This exercise basically involves sitting with your back against a wall in a squat position, or for the more adept, performing the position in mid air and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the running season, or if you're interested in the martial arts.

 

This is one exercise you can perform just about anywhere, with no need for gym equipment. With practice, you should be able to increase your muscular endurance and hold on for longer times. My longest time was above 5 hours ( I had a sadistic prefect standing over me with a belt!!). I wasn't smiling at the end, I assure you.

 

 

 

 

UNPRODUCTIVE GYM HABITS

I see this happen everyday, a lady comes into the gym and walks straight to the elliptical. She spends 30 minutes in half hearted work whilst chatting with her friend who is on the next machine, gossiping on her smartphone (and taking a few selfies while at it).

 

 

REALLY???

 After this, she packs up her stuff and moves to the treadmill where she strolls  at a leisurely pace while chatting on her phone and scoping out the hot guy in the room.

 

Then they wonder why they don't see any tangible results....

 

 

 

 

SHOCK THERAPY 2: LEGS OF STEEL

I hate Leg training, but I know that if I don't train my legs as hard as possible, I'll have a fantastic upper body and spindly legs.

 

This workout starts with Heavy Volume Sumo Deadlifts. Sumo deadlifts incorporate your legs and your back. Stop each set when you can't exert anymore, or when you feel like that next rep might put you in a precarious position to injure yourself. Put the bar down and take your rest, and then resume the attack.

 

 

You have to perform 100 heavy reps in as few sets as possible. This of course implies that you may have to go easy on the weight, lifting only as much weight as your body can handle for such an extreme repetition range.

 

easy

Hard

 

Heavy Leg Press

 

After exhausting your lower body with the deadlifts, move over to the leg press machine and crank out 100 heavy reps, using as much weight as you can manage. Start with the heaviest load you can take and reduce the weight when you can't do one more rep at the set level.

 

 

 

Weighted Lunges

 

At this point, your legs must be shaking, but it's not over yet. Your next action is to pick up the heavy dumbells and crank out some weighted lunges. Your aim should be to deliver 100 repetitions per side. This exercise hits the quadriceps, calves and hamstrings at once.

 

 

Bodyweight Squat Jumps.

 

The Squat Jump works your lower body and burns major calories. squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads and your deep glutes. Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep. Do 50 reps.

 

The End Result? See for yourself.