Health and Fitness

Here is an advanced chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. This workout is a complete 70 minute workout and consists of four supersets.

superset 1: incline dumbbell press and flys
superset 2: dumbbell press from the hip and thumbs up flys
superset 3: incline flys and ultrawide pushups
superset 4: pushups, flys, and dumbbell press

We will do each superset three times and take 2-3 minutes rest between. Use a weight that lets you do 5-7 reps with good form. This is an intense workout and this is not meant to be used every week, just do this workout now and then to shake things up.

By the way, I’m not a very original or creative person, I get all the ideas for my mock-infomercials from real-life ads – isnt that scary? I just assemble them in a way so that its clear how ridiculous the claims are. There are people, who shall remain nameless, who comment on my vids and claim results as ridiculous as PecFuel5000 – I’m sure these people are just acting as sales people for these scam companies. Remember, be a critical thinker. Never believe those anecdotal “amazing” results stories at the gym, in magazines, or on the internet. … and remember, your Grandma was always right. If it SOUNDS too good to be true, then it IS. Dont be a sucker. Demand real evidence before buying any fitness product/supplement/program. If it is as great as they say then there will be a published ,peer-reviewed article in a respectable publication about a double blind study with a large sample size proving how great it is. Be wary of those “research studies” paid for by the company itself that “proves” how effective their product is.

As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

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://www.scoobysworkshop.com

Nutrition is key to being able to add muscle! I cover nutrition on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books:

http://scoobysworkshop.com/goodfitnessbooks.htm

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.
copyright 2006-2009 scoobysworkshop.com LLC

Duration : 0:11:15

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Technorati Tags: bodybuilder, bodybuilding, chest, dumbbell, exercise, flex, fly, Home, pec, pecs, press, push, workout

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

Perform this giant set 3 times for a maximum chest firmness and development, for man and woman.

Duration : 0:2:40

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Technorati Tags: abs, chest, fat, fitness, Home, loss, man, muscle, no, pack, push, six, up, ups, weights, woman, workout

Some of the exercises I do in my workout

Duration : 0:3:12

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Technorati Tags: abs, Are, bodybuilding, boy, chin, Days, dumbbell, fitness, Grace, Hamburg, Hantel, muscle, Muskeln, natural, perfect, posing, pull, push, Ready, sexy, Sixpack, Three, training, up, ups, Waschbrettbauch, You, Young

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Here is a great chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. In this chest workout we are going to do pushups, then with no rest immediately do flys, then with no rest immediately do dumbbell press. Make sure and use a much lighter weight than you usually would on the flys and dumbbell press because after the pushups you wont have much left in you. After doing this set of three exercises, wait 2-5 minutes and do it again. Do 5-8 sets like this and you will be sore the next day.

As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

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

Duration : 0:1:30

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Technorati Tags: bodybuilder, bodybuilding, chest, dumbbell, exercise, flex, fly, Home, pec, pecs, press, push, workout