Recently, I added this exercise into my routine.It works on your entire core.
Here's how to do it: Place a bench under and perpendicular with a chin bar. Now hang from the bar with your feet together, knees slightly bent, and legs to one side of the bench. Without changing the bend in your knees, simply lift your legs over the bench to the opposite side. Repeat back and forth for 10 to 15 seconds. Your goal: 2 sets of 60 seconds, with 30 to 90 seconds rest between sets.
I may post a video of this work out. Lets see when I shall do that! :P
Wednesday, February 27, 2008
Monday, February 25, 2008
My Transformation
I transformed myself, although it took time but most important thing I did it.
Things get change and you change yourself to accomodate the changes happened arround you. I learned a lot. I learned ; how to eat healthy ; what to eat and when to eat. It's a massive eye-opener, because the physical transformation leads to everything else. Once you start transforming physically, that affects self-esteem. And that increases your ability to focus. And that transforms your mindset, your emotions, everything. It affects your whole way of looking at the world, and it's wonderful. :)
Things get change and you change yourself to accomodate the changes happened arround you. I learned a lot. I learned ; how to eat healthy ; what to eat and when to eat. It's a massive eye-opener, because the physical transformation leads to everything else. Once you start transforming physically, that affects self-esteem. And that increases your ability to focus. And that transforms your mindset, your emotions, everything. It affects your whole way of looking at the world, and it's wonderful. :)
Thursday, February 21, 2008
Body Weight 200 Workout
Today I will do Body Weight 200 exercise created by Well known author Craig Ballantyne, CSCS, MS Author, Turbulence Training http://www.turbulencetraining.com/
This guy knows his job. I learned lot of stuffs from him. Thanks Craig for changing my life. Well some one else is also changed my life but I am not going to talk about it. :D
Complete the Bodyweight 200, with no rest in between circuits. Do 2-3 circuits.
(30) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.
(30) Pushups
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.
(10) Jumps
Dip down at the hips and knees and then explode up.
(10) Stability Ball Leg Curls
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball back out away from you, then lower your body to the floor.
(10) Stability Ball Jackknifes
Get into pushup position with the tops of your feet resting on a Swiss ball, your body forming a straight line from toes to shoulders. Keep your back straight as you contract your abs and roll the ball towards you.
(20) Step-Ups
Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.
(5) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you. Pull your chin over the bar and then lower your body back down.
(30) Forward Lunges
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg.
(20) Closelose-Grip Pushups
Do this as you would a standard pushup, but place your hands closer together and keep your elbows tucked in.
(15) Inverted Rows
Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight.
(15) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.
(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your chin over the bar and then lower your body back down.
This guy knows his job. I learned lot of stuffs from him. Thanks Craig for changing my life. Well some one else is also changed my life but I am not going to talk about it. :D
Complete the Bodyweight 200, with no rest in between circuits. Do 2-3 circuits.
(30) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.
(30) Pushups
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.
(10) Jumps
Dip down at the hips and knees and then explode up.
(10) Stability Ball Leg Curls
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball back out away from you, then lower your body to the floor.
(10) Stability Ball Jackknifes
Get into pushup position with the tops of your feet resting on a Swiss ball, your body forming a straight line from toes to shoulders. Keep your back straight as you contract your abs and roll the ball towards you.
(20) Step-Ups
Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.
(5) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you. Pull your chin over the bar and then lower your body back down.
(30) Forward Lunges
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg.
(20) Closelose-Grip Pushups
Do this as you would a standard pushup, but place your hands closer together and keep your elbows tucked in.
(15) Inverted Rows
Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight.
(15) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.
(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your chin over the bar and then lower your body back down.
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