Not going to do too much writing today. The video will explain it all. In this shot we are focusing on your lower abs and using the jump rope for our cardio. Follow along and let us know how you like it.
Beginner:
Jump Rope Intervals: 4x50
Straight Leg Pulses: 4x25
Intermediate:
Jump Rope (mixed jump): 4x100
Leg Lifts: 4x35
Beast Mode:
Jump Rope (Double Unders): 4x25
Victory Crunch: 4x50
Be healthy, infinitely curious, and eternally grateful.
Micah Hayes
Showing posts with label and exercise. Show all posts
Showing posts with label and exercise. Show all posts
Wednesday, February 8, 2012
Monday, February 6, 2012
Booty Hell
Today we are going to talk about working your glutes. We all know everybody likes little tight ass or a big tight ass just depends on your preference. Anyhow, one way to ensure that you keep it tight is by doing exercises that focus strictly on that area like squats or lunges. However, I know my ladies tend to believe that squats and lunges make your thighs big which couldn't be further from the truth but we will leave that argument for another day.
Today, I came equipped with a weight-free alternative; the "kick back". There are several differnt variations of this exercise that we will dive into on later post but for today we will focus on this one. Today's exercise is an easy way to get a quick butt lifting exercise done at home without the use of weights and also without any unnecessary strain on your joint.
Just like the woman in the image above you simply get down on your hands and knees and raise your leg up. You will continue this motion without ever letting the moving knee touch the ground until you are done and ready to switch. It is also very important that you don't lean too much into the resting leg this will create an unnecessary strain on your resting hip. The best way to prevent this is to engage your abs and to keep the resting hip directly above the resting knee.
This is how you might want to incorporate this into a butt lifting workout.
Grunt
Cardio: Power Walk on the treadmill at an incline or ride the bike standing up for 1 min. between each exercise
Abs: Scissor Kicks or Flutter Kicks (works the inner thighs) 4x25
Butt: Kick Backs 4x20 (10 on each leg)
Animal
Cardio: Power Walk on the treadmill at an incline or ride the bike standing up for 2 min. between each exercise
Abs: Scissor Kicks or Flutter Kicks (works the inner thighs) 4x50
Butt: Kick Backs 4x60 (30 on each leg)
Beast Mode
Cardio: Power Walk on the treadmill at an incline or ride the bike standing up for 3 min. between each exercise
Abs: Scissor Kicks or Flutter Kicks (works the inner thighs) 4x100
Butt: Kick Backs 4x100 (50 on each leg)
NOW GO AND LIFT THOSE BOTTOMS!!!
Be healthy, infinitely curious, and eternally grateful.
Micah Hayes
Tuesday, January 31, 2012
#HardCore Ab Burner Part 1
In order to bring some order to my blog I have decided to simplify it a bit and discuss three topics a week. I am going to piggy back off of The Sweatbox rip and shred series and offer posts discussing abs(hard core), upper body(gun show), and lower body(booty hell).
For our first offering in the #HardCore category we want to give you a short workout you can use in order to workout all four areas of the abdominals. You will see constant contractions in the abs throughout the entire workout and I will break a sweat. Make sure you focus on keeping your abs constantly engaged you can do this by trying to pull your belly button down towards the floor. I know this is impossible to do, but that will make you contract your abs and increase your work load.
Equipment:
You will need a stability ball and a mat. You can purchase these at any wal-mart, target, or fitness store.
Exercise Levels:
Workout Grunts(beginners): attempt 30 reps of each exercise and 10 reps of each interval
Workout Warriors(intermediate): attemps 50 reps of each exercise and 20 reps of each interval
#BEASTMODE(expert): attempt 100 reps of each exercise and 30 reps of each interval
Repeat this set three times giving yourself about 1 min. of rest in between each set. It is going to burn like hell, however tight abs come with a price.
For our first offering in the #HardCore category we want to give you a short workout you can use in order to workout all four areas of the abdominals. You will see constant contractions in the abs throughout the entire workout and I will break a sweat. Make sure you focus on keeping your abs constantly engaged you can do this by trying to pull your belly button down towards the floor. I know this is impossible to do, but that will make you contract your abs and increase your work load.
Equipment:
You will need a stability ball and a mat. You can purchase these at any wal-mart, target, or fitness store.
Exercise Levels:
Workout Grunts(beginners): attempt 30 reps of each exercise and 10 reps of each interval
Workout Warriors(intermediate): attemps 50 reps of each exercise and 20 reps of each interval
#BEASTMODE(expert): attempt 100 reps of each exercise and 30 reps of each interval
Repeat this set three times giving yourself about 1 min. of rest in between each set. It is going to burn like hell, however tight abs come with a price.
Wednesday, January 25, 2012
Hard Core
Everyone wants nice abs but no one knows where to start. In order to get a Hard Core you have to understand what you are working with. First off, your abs are not just made up of the ncie six pack you see in the middle they are actually separated into four major sections that together act as a girdle to help you maintain proper balance, movement through out the torso, and protect your spinal column.
Your six pack or keg whichever suits you best is scientifically known as the rectus abdominus, underneath your love handles and spare tire are the transversus abdominus, and wrapping around you on the sides are your external and internal obliques.
Now that you understand how they are separated and where they are located now we can talk about how to maximize there output. The rectus abdominus are responsible flexing the abs and receive the most attention from different crunch variations. The transversus abdominus compress the abs and get most of their work done during a leg lift or plank variation. The obliques rotate and bend the torso and get a great burn during oblique twist or side crunches.
Doing one kind of abdominal exercise is not going to get you your desired results, however mixing them up is going to help you to train multiple areas in the abdomen and give you a great burn. BUT ab work alone is not going to get this six pack you have been looking for because that type of exercise does not lend itself to fat burn. Involving some kind of cardiovascular work either before, after, or during your ab workout is going to get you optimal results.
For Example:
100 CrunchesRide the bike for 3 minutes
100 Bicycles
Ride the bike for 3 minutes
100 Flutter KicksRide the bike for 3 minutes
Doing some variation of an interval like the one above is going to keep your workout upbeat and fresh and allow you to work in several different muscle groups during one session. Obviously your circuit will last longer than the one above but it is a start. Make sure you mix it up and keep it fresh and you will be on your way to a HARD CORE in no time.
Be healthy, infinitely curious, and eternally grateful.
Micah Hayes
Wednesday, January 18, 2012
My Metabolism and Me
What is metabolism? Metabolism is the chemical processes occuring within a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield energy for vital processes while other substances are created.
These chemical processes are categorized into two phases: anabolism and catabolism. These processes occur at the same time to keep your metabolism in balance. Anabolism is basically the building up of complex chemical compounds in the body from simpler compounds and catabolism is the breaking down of the same complex chemical compounds into simpler ones.
Simply put anabolism is the use of nutrients such as carbohydrates, proteins, and fats to store energy in the body for muscle repair and cell maintenance and canabolism is the use of that energy for muscle contractions and nerve impulses.
If you can picture this your body is in an anabolic state usually during rest and recovery from any activity and your body is in a canabolic state during activity (i.e. walking, weight lifting, and etc.)
Your body seeks to maintain a "set point" called the basal metabolic rate. This is the state in which the body can operate using the least energy. Small things in your environment can effect this rate (i.e. temperateure, activity level, and diet). It has been shown through research that you can manipulate your own basal metabolic rate through diet and exercise. Low calorie dieting often times slows down your metabolism because your body is trying to conserve energy so that it can operate. Exercise increases your metabolic rate and causes your body to use more energy. The combination of the two can help create a deficit in your daily caloirc intake which will ultimately result in weight loss. If you do the opposite and eat a high calorie diet and exercise you will get a net gain in caloric intake which will result in weight gain.
While the metabolism is much more complexed and in-depth this provides you with a general understanding of how the body works to maintain a constant state of balance and how you can manipulate that balance in order to obtain specific results.
On thursday, I will write about the specific energy sources the body uses for exercise and activity. Until then stay healthy, infinitely curious, and eternally grateful.
-Micah Hayes
These chemical processes are categorized into two phases: anabolism and catabolism. These processes occur at the same time to keep your metabolism in balance. Anabolism is basically the building up of complex chemical compounds in the body from simpler compounds and catabolism is the breaking down of the same complex chemical compounds into simpler ones.
Simply put anabolism is the use of nutrients such as carbohydrates, proteins, and fats to store energy in the body for muscle repair and cell maintenance and canabolism is the use of that energy for muscle contractions and nerve impulses.
If you can picture this your body is in an anabolic state usually during rest and recovery from any activity and your body is in a canabolic state during activity (i.e. walking, weight lifting, and etc.)
Your body seeks to maintain a "set point" called the basal metabolic rate. This is the state in which the body can operate using the least energy. Small things in your environment can effect this rate (i.e. temperateure, activity level, and diet). It has been shown through research that you can manipulate your own basal metabolic rate through diet and exercise. Low calorie dieting often times slows down your metabolism because your body is trying to conserve energy so that it can operate. Exercise increases your metabolic rate and causes your body to use more energy. The combination of the two can help create a deficit in your daily caloirc intake which will ultimately result in weight loss. If you do the opposite and eat a high calorie diet and exercise you will get a net gain in caloric intake which will result in weight gain.
While the metabolism is much more complexed and in-depth this provides you with a general understanding of how the body works to maintain a constant state of balance and how you can manipulate that balance in order to obtain specific results.
On thursday, I will write about the specific energy sources the body uses for exercise and activity. Until then stay healthy, infinitely curious, and eternally grateful.
-Micah Hayes
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