Health and Fitness

http://www.LeeHayward.com

In this video Im going to go over a total body workout routine that you can do using just bodyweight exercises.

The first exercise is the basic push up.
Push ups are great for building up the chest, shoulders, and triceps. They also bring the muscles throughout the mid-section and core into play as stabilizers to keep your body straight.

Here in the video both my self and my better half Patricia are doing the workout set for set.

Youll notice that here on the video we are doing the push ups with our hands placed on an exercise matt. This tends to make the exercise more comfortable then if you did them with your hands placed on the hard floor.

You can vary your hand spacing and positions with each set to work the muscles from different angles. Wider hand spacing tends to place more stress on the chest. And a closer hand spacing tends to focus more on working the triceps.

Were doing our bodyweight workout in a circuit routine fashion. Moving quickly from one exercise to the next. Only resting long enough for the other person to complete their set.

Here Im doing bodyweight squats. This is a great exercise that works the entire lower body from the quadriceps, hamstrings, hips, and glutes. When doing squats youll make the exercise a lot harder and get more benefit if you use a full range of motion and squat all the way down.

Here you can see Patricia doing bodyweight squats from a side angle. Youll notice that her upper thighs go down part parallel with the floor. This is what is referred to as a full squat.

When doing bodyweight squats you can hold your arms in whatever way feels best to you. You can hold them to the front as shown here, or you can keep them down by your sides.

Next we are moving on to bodyweight rows. I normally like to do this exercise in the smith machine as it keeps the bar more solid, but here on the video were doing them in the squat rack and holding the bar in place for each other so it doesnt slide or rotate.

Place your feet up on a flat exercise bench as shown in the video and then row yourself up until your torso touches the bar. This can be a tough exercise for beginners and will most likely take some getting used to.

Really focus on keeping your body straight throughout the exercise, dont let your hips sag down. It will help if you arch your back and expand your chest, almost as if you were trying to bring your chest up to meet the bar.

You can target different areas of the back depending on where you row. Pulling your stomach to the bar will work the lower lats more. And pulling your chest towards the bar will work more of the upper back and rear delts.

Now were moving on to one of my favorite abdominal exercises. Decline bench sit ups. This exercise is one of the best ab exercises because it works all areas of the mid-section, from the upper abs, lower abs, and obliques.

The steeper the decline on the bench, the hard the exercise will be.

Well, there you have it a complete total body workout using just your bodyweight. Like I mentioned before, go through each of the exercises in a circuit fashion, and then repeat the entire circuit again. A good goal to work up to is to perform 100 total reps of each exercise.

Bodyweight exercises are a quick and very effective way to stimulate some new muscle growth. Give this bodyweight circuit routine a try in your own workouts.

For more workout routines and exercise tips, check out my website at:
www.LeeHayward.com

Duration : 0:4:23

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Technorati Tags: body, bodyweight, chest, circuit, exercises, female, fitness, lats, push, quads, rows, sit, squats, training, ups, weight, workout

A cable apparatus is a very versatile piece of fitness equipment and its much easier than you might think to add it to your home gym, all you need is a set of dumbbells and some pulleys. Cables are great for ab and core exercises, lat exercises, and tricep exercises.

Build and use this untested device at your own risk. Component choice is your responsibility, I will not suggest any mfg/part numbers. If you are not 100% sure of your ability to construct this cable apparatus safely, DO NOT DO IT! If you are a minor, obtain permission from your parents before building this. Use only mountaineering quality components. Injuries can result from hardware store quality components. Do not install this cable setup anywhere children may be present. Fitness equipment presents severe safety hazard for children. All fitness equipment is dangerous if misused, this cable setup is no exception. Insure that mounting location can support the forces generated while the setup is in use as severe injury can result from a collapse. This video was designed to give you ideas how you can construct your own cable apparatus, it is not intended to be a complete set of plans. I do not and will not provide specific advice on how to securely mount pullup bars. No Warranties Expressed or Implied.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

www.scoobysworkshop.com
copyright 2006-2009 scoobysworkshop.com LLC

Duration : 0:7:8

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Technorati Tags: abs, apparatus, bodybuider, bodybuilding, cable, fitness, Gym, Home, lats, triceps, workout

A preview of the instructional DVD for the Northern Lights ‘Granite’ Home Gym featuring international fitness presenter, Geoff Bagshaw, and sought-after personal trainer, Kirsten Bustamante.

This DVD covers a wide range of exercises that can be performed on most home gyms. Simply click on the body part you want to work on the DVD menu and instructions are provided for a variety of exercises you can do.

For more information about Geoff, visit http://www.workoutwithGEOFF.com and http://www.GOdvdonline.com to purchase his DVDs
Kirsten, http://www.stretchboutique.com

Duration : 0:6:8

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Technorati Tags: abs, arms, back, bagshaw, biceps, bustamante, calves, core, exercise, fitness, fitpro, geoff, granite, Gym, hamstring, Home, kirsten, lats, legs, lights, northern, program, quad, resistance, strength, training, triceps, workout

Pullups are the all-around best exercise for lats but it takes a lot of strength to do them, a catch-22 of sorts. This video clip shows three ways you can do assisted pullups until you are strong enough to do them on your own. For more information on home workouts, please see my free website:

http://fitness.scoobysworkshop.com

This video shows some simple mechanical apparatus for doing assisted pullups. Please make sure all the components are properly rated for at least 2X the maximum load, only quality mountaineering components should be used. If you are not competent to build such a system, please consult a mechanical engineer or professional mountaineer. The video shows the use of a belt, this is only appropriate for very light weights, for heavier weights a mountaineering harness should be used.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

Duration : 0:4:45

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Technorati Tags: back, bodybuilder, bodybuilding, exercise, fitness, Home, lat, lats, muscle, pull ups, pull-up, pullup, pullups, workout, Workouts

http://scoobysworkshop.com

I know I promised an advanced pushup video next, its halfway done – filming the video wiped me out with all the retakes so I couldnt finish it in one session.

This video shows how to do barbell rows. Dont attempt these if you have lower back problems, stick to the pullups. While we are on the subject of pullups, these barbell rows are no substitute for pullups. When it comes to building lats, pullups are king!

Keys to good form on the barbell row:

1) keep your back motionless
2) keep your abs flexed and tight to support your lower back
3) make sure to breathe, dont hold your breath
4) pull the bar to your hip, not your shoulders
5) use a slow, smooth motion – no jerking

By the way, I know I screwed up twice and said “dumbbell row” where I meant “barbell row”. I didnt bother re-filming becuase I figured it wouldnt cause any confusion.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

Duration : 0:6:16

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Technorati Tags: back, barbell, bodybuilder, bodybuilding, exercise, Home, lat, lats, muscle, row, strength, wings, workout