5 Volleyball Drills (New!)

Volleyball is a sport everyone has played at one time or another and it is a sport that requires practice and endurance.  Today I am concentrating on 5 volleyball drills that will enhance your teams efforts in the sport.  Be sure to stretch well before running these drills. 

The first volleyball drill is a tether ball exercise that increases reaction time.  For this drill you will need a ball, a rope and a pole or post.  Tie one end of the rope to the ball and tie the other end of the rope to the post/pole.  This is a one on one drill so you will need a partner to run it with you.  To begin, you and your opponent will stand on opposite sides of the pole/post.  You will start by hitting the ball around the pole in one direction.  Your opponent will counter by hitting it back in the opposite direction.  You will continue to hit the ball back and fourth to each other until one person misses so much to where the rope ties itself around the pole/post.

The second volleyball drill is a pass and return drill.  Tor this exercise you will need at least one other player.  To begin you will serve the ball to your partner with an underhand like in fig.1.  Your partner will then volley the ball back to you like in fig.2.  You will then volley the ball back to your partner like in fig.3.  Your partner will then return the ball back to you with an underhand like in fig.4.  You will then return the ball back to your partner with an underhand like in fig.5, thereby repeating this drill.  Run this volleyball drill 5 times then relax.

The third volleyball exercise is a serving drill.  For this exercise you will need to hang a tire from a tree.  To begin, throw the volleyball into the air then spike it through the tire.  Do this exercise 10 times then switch arms.  This drill will enhance your serving abilities as well as strengthen your arms when practiced consistently.  To intensify this drill swing the tire then serve the volleyball by striking it through the tire.  Do this exercise 10 times then switch arms.  Again this will enhance your serving abilities.

The fourth volleyball exercise is a pass/spike drill.  You will need a partner for this drill.  To begin your partner will volley the ball to you and you will jump and spike it over the net.  Do this 10 times then switch and let your partner strike the ball.  Doing this exercise consistently will enhance your spiking abilities as well as your teammates.  To intensify this drill hang a tire from a tree then let your partner set you up with a pass and you spike the volleyball through the tire.  Do this exercise 10 times then switch and serve it to your partner.  This is a serious volleyball drill and it will enhance your spiking capabilities when practiced consistently. 

The fifth volleyball exercise is a serve and return drill.  To begin this exercise player 1 will spike the ball over the net to player 2.  Player 2 will then attempt to receive the serve setting up player 3 for a return.  When done consistently this exercise will enhance not only your teams serving abilities but also their receiving, passing and returning abilities.  Run this drill 5 times then rotate positions.  Player 1 will move to receiver, player 2 will move to returning the ball and player 3 will then serve.  To intensify this drill player 1 will serve to player 2.  Player 2 will receive the serve passing it to player 3.  Player 3 will then set up player 2 for a spike return.
 

5 Swimming Drills / Polo Drills (New!)

Swimming is one of the most serious full body Cardiovascular workouts that you can do.  Today I want to go over 5 swimming drills / polo drills that will enhance your stamina and endurance in the water.  Be sure to stretch well before doing these swimming exercises.

The first swimming drill I want to discuss will strengthen your legs and enhance your stamina and endurance in the water.  To begin this exercise hold your hands above your head and kick your legs keeping your upper body above water.  Run this drill for 5 minuets breaking the exercise down into 1 minuet intervals.  To intensify the drill try volleying a ball while keeping your upper body above water.

The second swimming drill I want to talk about is a lap for lap exercise.  This drill will enhance your ball handling abilities.  To begin, swim back and fourth from one end of the pool to the other pushing the ball in front of you.  Do 3 to 5 laps then relax.  To intensify this drill lay on your back and volley the ball up while swimming from one end of the pool to the other.  Do 3 to 5 laps then relax.

The third swimming drill I want to talk about is a passing drill.  For this exercise you will need a partner.  To begin you and your partner will volley a ball back and fourth to each other while keeping your upper bodies above water.  This exercise will strengthen your legs while enhancing your stamina and endurance.  Do this exercise 10 to 15 times then relax.  To intensify this swimming drill you and your partner will swim from one end of the pool to the other volleying the ball back and fourth to each other.  Do this swimming drill 5 times then relax.

The fourth swimming drill I want to talk about is a shooting drill.  For this exercise you will need a partner and 2 cups.  Set the two cups up at the end of the pool to demonstrate the boundaries of your goal.  Have your partner guard the goal.  Now stay at the other end of the pool and shoot the ball trying to make the ball pass in between the two cups.  This exercise will strengthen your legs along with your shooting abilities.  It will also strengthen your guarding abilities.  Do this exercise 5 times then switch positions.  To intensify this swimming drill you can add more cups.  Now you want to try and knock over as many cups as possible.  Do this 5 times then switch positions with your partner.

The fifth swimming exercise is a pass and shooting drill.  For this you will need 3 players.  Also you will need to set up 2 cups for the goal.  Now a player will guard the goal and the two other players will pass and shoot the ball.  To start this drill player 1 will pass to player 2 then player 2 will shoot the ball in between the two cups/goal.  Run this exercise 10 times then rotate positions.  Player 2 will guard the goal and player 1 and player 3 will pass and shoot.  This exercise will enhance your teams performance when practiced consistently.  To intensify this drill add more cups.  Now when player 1 passes to player 2, player 2 will try to knock over the cups.  Do this 5 times then rotate just like in the above example.  This drill will strengthen your teams shooting abilities as well as their guarding abilities.

5 Karate Drills (New!)

Karate is a sport many of us have taken.  Whether it is because we wanted to or because our family wanted us to doesn't matter.  Either way karate is a fantastic sport that offers an intense workout.  Because of this today I want to talk about 5 karate drills that will enhance your performance as well as your endurance.  Be sure to stretch well before doing these exercises.

The first karate drill I want to discuss is a basic "snapping kick".  Start by standing in a "front stance" with your hands up gauarding your face.  Bring your back leg up bending the knee then snap kick your foot out extending your leg.  Now bring your leg back down into starting position.  Do this kicking drill 10 times then switch legs and do the same snap kicking drill 10 times.  This exercise enhances your kicking ability when practiced consistantly.  To intensify this kicking drill you are going to do the same snap kick except instead of bringing your leg back down to starting position you are going to turn your body to the side and bring your knee up to your chest.  Now kick your leg straight out to the side.  This is called a "side kick".  Do this kicking drill 10 times then switch legs and repeat this kick combination 10 times.  Doing this exercise consistantly will enhance your kicking abilities as well as your balance.

The second karate exercise is a punching drill.  To begin this exercise stand in a "horse stance" with your legs spread apart.  Bring your elbows into your sides.  Clench your fists, palms facing up.  Now with your left hand throw a straight punch keeping your right arm tucked into your side.  Now bring your left arm back into your side and throw a straight punch with your right hand.  Again bring your right arm back into your side and throw another straight punch with your left hand.  Do this punching drill 10 times with each hand then relax.  Doing this exercise consistently will enhance your punching abilities.  To intensify this punching drill you are going to throw the same punch however you are going to throw an immediate right punch after throwing a left punch.  This way your lead punch stays the same.  Throw 10 of these combination punches then switch arms.  Doing this punching drill consistently will enhance your punches as well as strengthen your arms.

The third karate exercise is a blocking drill.  To begin this drill stand with your feet together and your elbows tucked into your sides.  Now step forward lifting your left arm up and bringing your forearm across your forehead.  Keep your right arm tucked into your side.  Now step back up with your feet together bringing your arm back down to starting position.  Switch arms and run this drill 10 times for each arm then relax. 

Doing this exercise consistently will enhance your blocking abilities as well as your reaction time.  To intensify this drill do the same block except this time throw a punch with the other hand at the same time.  Throw the punch and block all in the same motion.  Do this exercise 10 times throwing the punch with your right hand then switching and throwing the punch with the left hand.  Running this punch / block combination drill will enhance your ability to block and counter with an attack at the same time.

The fourth karate exercise is a punch / kick combination drill.  To begin, throw a straight punch then follow up with a snap kick.  Now switch arms and throw another straight punch with the other hand then follow it up with another snap kick, kicking with the other foot then return to starting position.  This punch / kick combination exercise is extremely effective and will enhance your punching as well as your kicking when practiced consistently.  To intensify this drill throw the same straight punch in a front stance then follow it up with a snap kick.  Now instead of bringing your leg back down to starting position turn your body to the side bringing your knee up to your chest then extend your leg and throw a side kick.  Keep your foot bent kicking with your heel.  This is a serious combination that will enhance your punching and kicking abilities when practiced consistently.

The fifth karate exercise is a "spinning back kick" drill.  Start in a regular fighting stance.  Now pivot your front foot moving your heel out then spin your body swinging your back leg around throwing a kick then returning back into starting position.  Do this 10 times then switch legs.  Running this exercise consistently will enhance your overall kicking performance.  To intensify this drill do the same spinning back kick however instead of returning to starting position immediately throw a "round house kick" then return to starting position.  Do this 10 times then switch legs and run it 10 times with the other leg.  This is a serious kick combination and will enhance your kicking performance when practiced consistently.

5 Football Drills (New!)

By far football is one of my favorite sports.  I love playing the game and when the season is on I can't pull myself away from the television.  Today I want to go over 5 football drills that will seriously enhance your teams game play.  Be sure to stretch before exercising or playing any kind of sport. 

The first football drill I want to go over is a hitting drill.  For this exercise you will need a hitting dummy.  If you don't have one available not to worry.  You can make one.  All you need is two pillow cases and some sand.  Fill up the two pillow cases with sand.  Now tie them together and hang them from a tree. 

To begin this hitting drill start with one hand posted on the ground and the other raised ready to grab the bag.  Keep your knees bent, your head up and your back straight.  Now with your legs push off springing forward and hitting the bag with your shoulder.  Grab the bag wrapping your arms around it and pushing it as far as you can.  Finally lower the bag back down and return to starting position.  Do this hitting drill 5 to 7 times then relax.  This is a serious football exercise and the hitting drill itself will strengthen your defense and offensive game. 

The second football exercise I want to discuss is another hitting drill.  For this exercise you are going to lay down 4 to 6 tires in front of the hitting bag.  Now  holding the football you are going to step through the tires and hit the bag with your shoulder pushing your way through.  Run this drill 5 to 10 times then relax.  As long as you are consistent with this exercise you will increase your speed and agility.  You will also become more adapt to moving or pushing through hits.

The third football exercise is a throwing drill for quarter backs.  For this exercise you will need to hang a tire from a tree.  You will then stand back and throw the football through the tire.  To intensify the drill move around to different spots and throw the ball through the tire.  To intensify the drill even more swing the tire and throw the football through the tire.  These exercises will enhance your passing skill when practiced consistently.  Do each exercise 10 times then relax.

The fourth football exercise is a punt return drill.  For this you will need 3 players.  To begin player 1 will kick to player 3.  Player 3 will receive and run the ball then player 1 and player 2 will go for the tackle.  Run this drill one time then rotate positions.  Player 1 will receive.  Player 2 will punt the football and player 3 plus player 2 will go for the tackle.  When practiced consistently this exercise enhances your teams overall performance.  To intensify this drill add a 4th player to guard the receiver.  Run this drill once then rotate positions.

The fifth football exercise is a pass/interception drill.  For this exercise you will need three players.  To begin player 1 will attempt to pass to player 3.  Player 2 will attempt to intercept the pass.  This exercise will enhance your players overall playing abilities.

5 Sport Workouts (New!)

We learn so many ways to workout in school and it surprises me how easy it is for us to forget them.  Whether it's through a sport we have played or just a physical education class we are taught everything we need to know about enhancing our body.  However when school is finished and we've moved on to concentrating on our careers and our families we find ourselves searching for an exercise quick fix.  Especially during the holidays.  Take Summer and Spring Break for instance.  How many of us rush to the gym so we can get that perfect six pack or so we can fit into that bikini we have been hiding since college.  Well today I want to go back to the basics and talk about some exercises we have been taught but we don't seem to pay attention to as much as we used to.  Be sure to stretch before you workout to avoid injury.

The first sport exercise I want to talk about is an exercise we all know and one that I learned in school while playing basketball, football and soccer.  They are called "Suicides" and they are an extreme cardiovascular exercise that increases stamina and endurance while helping us to slim down by burning off unnecessary fat.  To begin this workout make sure you have enough distance to run back and forth.  I suggest anywhere from 10 to 20 yards.  Now start in a track style position with your hands on the floor.  Push off and start running from one end of the distance you have measured to the other.  Each time you make your way across, shorten the length of your run bringing yourself closer to the starting point each time.  When you have worked yourself back into the starting point work yourself back out extending the distance that you run.  Each time you make your way across touch the floor then run back.  This exercise gives a serious workout to your legs (upper legs/calves), lower back and stomach (abdominal structures).

The second sport exercise I want to talk about is a volleyball workout.  It's a cardiovascular exercise that focuses on your legs (upper legs/calves) along with your abdominal structures and lower back.  To begin toss a volleyball into the air.  When it comes down jump up to catch it and push it back up into the air.  Do 5 to 7 sets of this exercise with 10 to 15 volley repetitions in each set.  If you want a more intense workout that focuses on your upper body as well including your chest, shoulders (lats), arms (biceps/triceps), back, lower back and stomach (abdominal structures) then try using a heavier ball like a basketball.  This will help strengthen your upper body as well.

The third sport exercise I want to talk about is a soccer exercise or a football workout.  To begin stand with your hands on your hips.  Now with your left foot on the soccer ball or football, roll the ball back.  Now immediately switch legs catching the ball with your right foot.  Again with your right foot roll the ball back and catch it with your left foot.  Do this 20 to 30 times then relax.  Do 5 to 7 sets of this exercise and you will notice a serious workout in your legs (upper legs/calves) and lower back.

The fourth sport exercise I want to talk about is a baseball drill that I learned when I was just a kid.  However examining the workout itself I have come to realize how beneficial it really is.  This exercise works out your whole upper body including your chest, arms (biceps/triceps), shoulders (lats), back and lower back.  It also works out your forearms.  To begin, stand in front of a chain link fence.  Your partner is going to stand off to the side and toss a baseball up in the air and you are going to hit the ball with your bat.  Make sure you hit the ball into the chain link fence.  Do 5 to 7 sets of this exercise, hitting 10 to 15 balls in each set.

The fifth sport exercise I want to talk about is a football workout that is intense and works out the whole body.  This drill focuses on the legs (upper legs/calves) and stomach (abdominal structures), chest, shoulders (lats), arms (biceps/triceps), back, lower back.  To begin, run in place as fast as you can then drop to the floor in push-up position.  Now immediately push yourself back up and continue running in place.  Do 5 to 7 sets of this breaking each set down into 5 to 7 minuets.

Before I end this article I want to talk about another sport exercise that is a serious cardiovascular workout.  This drill focuses on your whole upper body including your chest, shoulders (lats), arms (biceps/triceps), stomach (abdominal structures), back and lower back.  Being a fan of boxing exercises I enjoy working out on a punching bag.  I usually do a 30 minuet cycle that I break down into 5 to 10 min intervals.  Since I don't have enough time to go to the gym I just workout on my own at home. 

5 Hockey Drills (New!)

Hockey is another sport I really enjoy watching.  My favorite team is by far the Orlando Solar Bears.  Hockey is also a sport that demands respect from its players through determination and hard work.  Today I want to discuss 5 hockey drill that will enhance your teams game play be increasing their speed and reaction time.  Be sure to stretch before running these drills.

The first hockey drill I want to go over is a pass and shoot drill.  For this drill you are going to need three players.  To begin player 1 will be in possession of the puck.  Player 2 will guard player 1 and player 3 will stay in close proximity of the goal.  Player 1 will attempt to maneuver around player 21 but will pass to player 3 then player 3 will shoot the goal.  After you have run this drill then rotate the players positions.  Player 3 will be in possession of the puck and will be guarded by player 1.  Player 2 will then receive the puck from player 3 and shoot the goal.  The more you run this drill the faster you will be able to execute it.

The second hockey drill I want to talk about is a one on one drill that focuses on player offense and player defense.  For this exercise you are going to take turns guarding each other.  Focus on the puck and your stick work and be sure to rotate after each shot.  Running this hockey drill consistently will enhance your defensive skills as well as your offensive skills.  Do this exercise 10 times playing both the offense and defensive position and then relax.

The third hockey drill I want to discuss is a slap shot drill.  To begin this exercise stand back from the net and slap the puck into the goal.  Do this 5 times then move to a different spot and repeat.  To intensify this drill, have another player defend the goal.  Now run the exercise the same way.  Move around slapping the puck in the goal.  Run this drill consistently and you will enhance your teams shooting abilities.

The fourth hockey drill exercise is a pass and shooting drill.  For this you will need 4 players.  To begin player 1 will pass to player 2.  Player 2 will pass to player 3.  Player 3 will then shoot the puck into the goal.  Do this exercise 5 times then switch positions.  Player moves out of defend the goal and player 3 moves in.  This exercise will enhance your teams overall performance.  To intensify this drill add another player to help defend the goal.  Run this exercise once then switch positions.

The last hockey exercise is a passing drill.  For this you will need a partner and an egg.  To begin, pass the egg back and fourth to your partner without breaking it.  This exercise will enhance your shooting and receiving technique.

5 Basketball Drills (New)

Basketball is a sport everyone appreciates whether you play it or just watch it.  Today I want to talk about 5 basketball drills that will enhance your game as well as your teammates.

The first basketball exercise I want to discuss is one that enhances your reaction time to a missed shot.  For this drill you are going to need a partner.  To begin, your partner is going to stand under the hoop and bounce the basketball off the backboard.  Now you are going to run up to the basket and catch the rebound, shooting the basketball in the hoop.  Run this drill 5 to 7 times then switch and let your partner catch the rebound.  The more you do this the faster you will get.

The second basket ball exercise is a one on one drill.  To begin you are going to dribble the ball down one end of the basketball court.  As you make your way down to the other end of the court you are going to try and maneuver your way around your opponent.  When you get to your basket you are going to take a shot.  After you shoot your partner is going to take the ball and do the same.  You and your partner are going to take turns running this drill and guarding each other.  Run this drill 10 times then relax.  This exercise will strengthen you and your teammates game both defensive and offensive wise.

The third basketball exercise is a 3 point drill that requires three players.  One player will stand off to the side (either to the left or to the right) behind the three point line.  Another player will stand under the basket and the third player runs the ball.  To begin, the player with the ball will run in on the basket and pass the ball to the man under the basket.  That player will then pass the ball to the player standing outside the 3 pint line.  That player will immediately shoot the 3 pointer.  Now the man under the basket will rotate to the outside of the 3 point line.  The player who shot the 3 pointer will rotate to be the runner and the player that ran the ball will stand under the basket.  Do this basketball drill 10 times then relax.  This exercise strengthens your players 3 point shots and their passing game.

The fourth basketball exercise is a shot for shot drill called "H.O.R.S.E".  You will need at least one other player for this exercise.  To begin this drill player 1 will shoot the ball from anywhere on the court.  If he misses it, it's player 2 shot with no penalty and player 2 can shoot from anywhere on the court.  If he makes it then player 2 has to shoot the basketball from the same spot.  If player 2 misses it then he gets an "H" and player 1 gets to shoot the basketball again from anywhere on the court.  If player 1 misses his shot then player 2 gets to shoot from anywhere on the court.  If player 2 makes it then player 1 has to shoot the basketball from the same spot as player 2.  If player 1 misses it then he gets an "H".  If player 1 makes it then player 2 gets to shoot the basketball again from anywhere on the court.  Continue this until one player has spelled out "Horse".  Whoever has spelled out "Horse" loses.

The last basketball exercise is a one man drill that is intense however it seriously enhances your shooting game.  To start this drill shoot the basketball from the free throw line as many times as you can until you miss.  When you miss, catch the rebound and run to the left outside of the 3 point line.  Shoot the 3 pointer then retrieve the basketball and move to the 3 point line behind the free throw line.  Shoot the 3 pointer then retrieve the basketball and again move to the right outside of the 3 point line and shoot the 3 pointer.  Now after your third 3 point shot retrieve the basketball and return to the free throw line and run the drill again.  Do this exercise 5 times then relax.

5 Baseball Drills (New!)

Baseball is one of my favorite sports.  Both to play and to watch however I have yet to write about it so today I want to focus our workout drills around this fantastic sport.  Before we start be sure to stretch before doing these exercises.

The first baseball drill I want to talk about is an infielders catching drill.  You need 4 players to run this exercise.  You need a catcher, 1st baseman, 2nd baseman and a 3rd baseman.  The catcher is going to play the batters position as well.  To begin the drill the batter who is also the catcher is going to throw a fast ball to the 3rd baseman.  Now the 3rd baseman is going to throw a fast ball to the first baseman.  Finally, the 1st baseman is going to throw a fast ball to the catcher.
To continue, the batter/catcher is going to throw a fastball to the 2nd baseman, then the 2nd baseman is going to throw a fastball to the 1st baseman.  Finally, the 1st baseman is going to throw a fastball to the catcher.  From here you can repeat these two catching drills or you can continue.
To continue, the batter/catcher is going to throw a fast ball to the 2nd baseman, then the 2nd baseman is going to throw to the 1st baseman.  Now the 1st baseman is going to throw to the 3rd baseman and finally the 3rd baseman is going to throw a fastball to the catcher.  Again from here you can repeat these three catching drills or you can continue further.
To continue, the batter/catcher is going to throw a fast ball to the 1st baseman, then the 1st baseman is going to throw a fast ball to the 1st baseman, then the 1st baseman is going to throw a fast ball to the 3rd baseman.  Now the 3rd baseman is going to throw to the 2nd baseman then finally the 2nd baseman is going to throw a fast ball to the catcher.

These four catching drills are serious and they are designed to have your players effectively act off instinct.  To change it up even more the batter/catcher can throw grounders instead of throwing fast balls.

The second baseball exercise I want to talk about is an outfielders drill.  Your outfielders are basically catching fly balls and ground balls.  You are going to need an infield and an outfield to run this drill.  To begin this exercise your batter is going to hit a ball to the outfielders.  The outfielders will then catch it and throw it to the infielders.  The infielders will then run one of the infield catching drills that we previously went over.  What catching drill the infielders run depends on which baseman the outfielders throw the baseball to.  This exercise drill is meant to enhance your players speed and reaction time making their instinct more effective.

The third baseball exercise is a short stop drill.  For this exercise you are going to need a full infield including a batter/catcher, a 1st baseman, 2nd baseman, 3rd baseman and of course two short stops.  To begin, the batter is going to hit grounders to one of the two short stops.  Now the short stop will throw the baseball to either the 1st, 2nd or 3rd baseman.  From here your baseman will run one of the infield catching drills that we previously discussed.  What catching drill your infield runs will depend on what baseman the short stop threw the baseball to.  This short stop drill will enhance your short stops ability to work with your baseman thereby tightening up the infielders game.  This is an extremely important baseball drill because your short stops guard the two pockets that keep the ball in play.

The fourth baseball exercise is a catching drill that requires 8 players.  4 regular players and 4 short stops.  The 4 regular players are going to stand across from each other so that their area is in the shape of a square.  You want to have a good amount of distance between them so they can throw fast balls.  Now your 4 short stops are going to stand in between them but position themselves further back.  To begin the drill the 4 regular players are going to throw the baseball back and fourth to each other occasionally throwing grounders to the short stops.  The short stops are then either going to toss the baseball to one of the players next to them or throw a fast ball to one of the regular players across from them.  The short stops should never throw to each other.  This is a serious catching drill that will tighten up your whole infield.

The fifth baseball exercise drill is a pitching drill.  For this exercise you are going to need to hand a tire from a tree.  Now all you are going to do is stand back and pitch the baseball through the tire.  Do this baseball/pitching drill consistently and you will enhance your pitching skills.

Workout: 5 to 7 Set Rule

The hardest thing about exercising is starting out.  Even after you have picked a few effective exercises for your workout routine you still are left trying to figure out how much of each exercise to do.  Even doing push-ups requires you to follow a few principles or rules in order to achieve the results you are looking for.  Getting the most out of your workout is what's important and it's that which I am going to discuss today.  The following principle is a set rule that you can apply to all of your exercises and expect the best results out of your workout routine. 

What is the 5 to 7 rule?
The 5 to 7 rule is a basic rule that states that you do five to seven sets of each exercise.

What is a set? What is a Repetition?
Although in this case the exercise doesn't matter I am going to use push-ups for this explanation.  A repetition is the number of push-ups you do at one time.  So if you do 10 push-ups than you have done 10 push-up repetitions.
Now a set is how many times you have done those 10 push-ups.  If you have only done 10 push-ups then you have done 1 set with 10 push-up repetitions in that set.  If you do another 10 push-ups then you have done 2 sets of push-ups with 10 push-up repetitions in each set.

This is the rule that you want to follow for each exercise.  You are going to do 5 to 7 sets of each exercise with 10 to 15 repetitions in each set.  Building your workout around this principal will guarantee a safe and steady growth rate.

When starting a workout routine you do 5 sets of each exercise with 10 to 15 repetitions in each set.  After you have done this for a while you increase the set rate to 6 sets for each exercise still doing 10 to 15 repetitions in each set.  Again after you have done this for a while and as it becomes easier to you then increase the set rate ratio again to 7 sets of each exercise with of course 10 to 15 repetitions in each set.

As far as weight increasing goes make sure you don't over lift and make sure to balance out your repetitions properly so you don't injure yourself.  Your sets and the appropriate amount of break time between each set will prove more effective than pushing to much weight in each set.  Make sure you stretch before each workout to avoid injury.

Before I end this post I want to talk about a cardiovascular workout that will increase stamina and endurance as well as enhance muscle growth.  Being a fan of boxing exercises I want to briefly talk about an intense workout with a punching bag.  Because I don't have time to go to the gym I workout on one of my own at home.  I usually do a 30 min. warm down after an intense workout.  I break the whole workout into 5 to 7 sets with 5 to 7 min. intervals.  In only a short time I have noticed some serious results.  For a cheap and easy way to start an extreme boxing workout visit:  http://myweave.blogspot.com

Leg Routine Workout: Spartans, Bunny Hops (with a twist), Front Stance Leg Press

How do you pick a routine that will guarantee the results your looking for?  Personally I prefer to find the area that needs the most work and build a routine around it.  Today I want to discuss a leg routine that will not only help shape your legs but massively enhance your lower and upper leg structures.  I'm talking about your thighs, calves, ankles and upper legs.  This routine includes three simple but serious exercises that will workout these major areas giving you not only the look you are going for but also the strength you need to enhance the rest of your body.

First I want to talk about Spartans.  Spartans are a cardiovascular exercise that gives a workout to your legs, abdominals as well as your upper body.  There are different variations of this exercise.  One way of performing this workout is by doing it without weights and the other of course is by using weights.  I recommend starting out by doing this exercise without weights however after you have been doing this workout for a little while and you are comfortable with it you add weights for a more intense workout.  To begin this exercise stand with your feet shoulder width apart.  Now bend down touching your hands to the ground then throw your legs back into push-up position.  Immediately bring your legs back up and stand up into starting position.  Do 5 to 7 sets of this exercise with 15 to 20 repetitions in each set.  When you're ready to add weights do the same thing.  Stand with your feet shoulder width apart.  Set the weights out in front of you.  Now bend down grabbing the bar of the weights.  Sprawl your legs back into push-up position then immediately bring your legs back up to the bar.  Keeping your back straight stand up lifting the weights up to your chest then set the weights back down on the floor in front of you.  Do 5 to 7 sets of this exercise with 10 to 15 repetitions in each set.

The next exercise I want to discuss is one that not only gives a workout to your legs but also works out your hips.  Bunny hops are an extreme exercise that enhances the whole leg structure however these are bunny hops with a twist.  To begin this workout, squat down with your hands behind your head.  Now you are going to bounce up and down just like a regular bunny hop however with these you are going to turn your hips from right to left.  Do 5 to 7 sets of this exercise with 10 to 15 hop repetitions in each set.  Be sure to stretch first before doing this exercise.  It is an extreme workout and it puts pressure on your knees.  I recommend warming down by jumping rope.  That way your legs get a good after stretch.

The last extreme exercise I want to talk about is a leg press that gives your legs a serious workout.  To begin this workout stand and hold a weight in your arms.  Now with your right leg step forward bending your knee and keeping your left leg straight.  Hold this position for a second then push yourself back up to starting position.  Now switch and step forward with your left leg.  Keeping your back straight hold this stance for a second then push yourself back up to starting position.  Do 5 to 7 sets of this exercise with 10 to 15 press repetitions in each set.  This exercise will workout your calve structures as well as your upper legs.  Again I recommend warming down by jumping rope.

There are so many ways to workout your legs and so many ways to build a routine that promises results in those major areas that everyone wants to enhance.  You have to decide what you want out of your body and then plan your routine with exercises that lead you to those goals.  Make sure you can intensify your workout according to your growth and remain consistent to your workout schedule.  Your diet needs to also follow that of your exercising goals and routine.  Remember that you put into your body is what you should expect to get out of it.

Before I close out this article I want to talk about cardio exercises and how they can improve your overall muscle gaining routine.  I find that cardiovascular exercises are good for following up intense workouts and should be planned to follow your routine and overall exercising goals.  Swelling up is what we want out of our weight gaining routines however we also want to tighten up that swell and define those areas that we've worked out.  Building stamina and endurance helps us to extend out muscle gaining workouts and that's what we want.  Being a fan of boxing exercises I find that exercising on a punching bag is extremely beneficial and I've noticed real results in only a short time.  Now if you are like me and don't have the time to go to the gym then do like I do and work on your own at home.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com

How to make weights for free?

Some people have problems finding weights to workout with however there are easy ways to deal with this problem and most won't cost you a penny/baht.

The first solution I want to discuss is by using a simple bucket either filled with rocks or cement blocks and a rope.  Below I have listed five types of exercises that you are able to perform with this equipment.

• Curls
• Shoulder Pull-ups
• Shoulder Presses (with rope)
• Punch Press (with rope)
• Pull Downs (with rope)

The second solution to this problem is by making dumbbells.  For one dumbbell you are going to need (2) two liter soda bottles, mixed cement and a stick about 2 feet long.  To make your dumbbell you have to make each weight separately.

1. Cut the 2 liter soda bottle in half.
2. Take one of the bottom ends of the soda bottle that you cut and fill it up with cement.
3. Dip the stick in the middle and let the cement harden.  (Dry Completely)
4. After the first cement in the weight hardens completely take the other bottom end of the soda bottle and fill it with cement.
5. Now take the other end of the stick and put it in the center of the bottle.  (Let cement dry completely) 

If you want two dumbbells then repeat this process.  Below I have listed 5 types of exercises you can do with dumbbells.

• Curls
• Butterfly Press
• Overhead Press
• Butterfly Pulls (Back)
• Shoulder Pull

These two simple solutions will provide you with the proper equipment to increase your fitness goals.  When working out with weight I suggest you workout every other day to give your muscles time to heal.  Remember that muscle growth doesn't come from working out which tears down the muscles but resting which heals the torn muscles and allows them to grow.

With any type of weight gaining exercises I usually like to add cardiovascular exercises as well.  Since I'm a huge fan of boxing I like to warm down my workouts by training on my punching bag.  If you can't find enough time to go to the gym then do what I do and work your own at home.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com

Extreme Push-ups & Elbow Drops

Push-ups are to be considered a powerhouse sit-up however they are also one of my favorite exercises.  Now even though I can talk about push-ups all day, today I just want to discuss one extreme workout that will even strengthens your wrists, forearms, biceps, triceps, shoulders (lats), back, abdominals, hips, buttocks, upper legs, calves, and even fingers.  Before we begin please remember to stretch before any type of workout to avoid unnecessary injuries.

Start in a regular push-up position with your chest down on the floor.  Now tuck your arms into your sides instead of balling your fists up.  Now extend you fingers and flex your whole body pushing yourself up off the floor.  With your arms fully extended hold for a second then release.  Remember to breath in on your way down and out on your way up.  Do two sets with three to four push-up repetitions in each set.  Be careful when doing this exercise or you might pull a tricep.

The next exercise is the elbow drop.  This is another exercise that works out the whole body promising to enhance your upper body as well as your abdominals, lower back and upper leg structure. 

In push-up position, drop your right elbow down to the floor then drop your left elbow down.  Now push back up with your right hand and then with your left hand.  Do five to seven sets of this exercise with ten to fifteen repetitions in each set.

Doing a cycle of elbow drops and a cycle of sit-ups is all you need to gradually gain muscle mass.  You must be consistent to your exercise regime and make sure you balance your diet according to your fitness goals.  Also remember to stretch before your workout to avoid injury.

Another way to balance out your workout is by continuing cardiovascular exercises with muscle gaining workouts.  Below I have listed an extremely effective cardio exercises that will work on reducing fat and help shape up those hard to get to areas.  Cardiovascular workouts tone your muscles and improves definition.

• The first exercise I want to discuss is a basic jump rope workout that builds the calve structure, upper leg muscles and abdominals.  Jumping rope is overlooked however doing a fifteen minuet cycle in five minuet intervals will absolutely structure your muscle gaining workouts.  Personally I like to start with a run or a jog and then dive into my weight gaining exercises.  After I usually warm down by jumping rope or training on the punching bag.  Get creative with your workouts.  There is nothing wrong with interchanging your individual exercises.

• The second cardiovascular workout I want to discuss is a boxing exercise that is personally one of my favorites and in my opinion is on of the most effective cardio workouts you can do.  Speed bag training exercises your upper body including your shoulders (lats), biceps, triceps, abdominals, upper leg muscles as well as your calves.  It also strengthens your hands and wrists.  I usually do a thirty minuet cycle on the punching bag breaking the workout in five minuet intervals.  This helps to give me the definition I'm looking for.  Again this workout is a great exercise to complete an intense muscle building workout.

If you are interested in effective punching bag workouts but don't have the time to go to the gym then visit:  http://myweave.blogspot.com

Pull-ups & Squats

Everyone is looking for a new extreme exercise however pull-ups are the most basic form of a full body workout.  Below I have listed this workout so you can benefit from its potential.

• Pull-ups are done by holding on to a structure posted over your head.  With your hands shoulder width apart, cross your legs.  Now flex your shoulders and triceps pulling the weight of your body up..Hold this positions for a second then release.  Do 5 sets of this exercise with 10 to 15 pull up repetitions in each set.  Remember to stretch well before this exercise.

• The second set of pull-ups I am listing are "Pull-up Swivels".  Pull-up swivels are an exercise that workout your lower body and your upper body including your upper legs, lower back, abdominal structure, pectorals, shoulder (lats), triceps, biceps and forearms.  Hold for a second then release back down into starting position.  Do this workout for 5 to 7 sets with 10 to 15 pull-up repetitions in each set.

• The third set of pull-ups are bicycle pull-ups.  Holding the structure above your head pull-up flexing your upper body along with your lower body.  Hold this position for 5 seconds peddling with your feet, then release.  Do 5 sets of this exercise with 10 to 20 pull-up repetitions in each set, then relax.  This exercise gives an extreme workout to your upper legs, thighs, abdominals, pectorals, shoulders, triceps, biceps, forearms, and back (lats).

The next exercise I want to talk about is also a full body workout when done properly.  "Squats" concentrates on an area that symbolizes greatness.  At least that is what I've heard.  Always remember to stretch before any exercise regime helping to avoid injury.

• The first set of squats are without weight.  Hold your hands behind your head with your fingers interlocked.  Now stand with your feet shoulder width apart then squat down.  You should feel your whole body flex, especially your abdominals and lower body structure.  Hold this positions for a second then push back up to starting position.  Do 5 sets of this exercise with 10 to 15 squat repetitions in each set.  If you preform this exercise consistently your are sure to notice a serious physical change in your mid-section and lower body structure.

• The second set of squats are done with weights.  From starting position, standing with your feet shoulder width apart.  Hold the weights crossing your hands over the bar.  With your head up, bend your knees and squat down.  Keep your back straight and hold the stretch for a second.  Now push back up to starting position.  Do 5 sets of this with 10 to 15 squat repetitions in each set, then relax.

To build an effective routine you need to combine a series of extreme exercises and remain consistent to them on a set schedule.  Your overall goals need to be met with a well balanced diet and an appropriate amount of sleep.  For these two routines I suggest balancing out your food intake with lean proteins/ calcium and carbohydrates.  Include:

1. White Breads / 45 grams    / 120 calories    / 23 g. Carbohydrates  /3 g of protein
2. Eggs/ 243 grams                 / 347 calories    / 2 g. Carbohydrates   /31 g of protein
3. Mackerel/ 190 grams          / 296 calories    / 12 g. Total Fat          /44 g of protein
4. Tuna / 154 grams                / 179 calories    / 0.0 g. Carbohydrates/39 g of protein
5. Nuts / 1 ounce                    / 168 calories    / 7.2 g. Carbohydrates/4.9 g of protein
6. Milk / 1 gallon (whole milk) / 2,380 calories / 4,412 mg of calcium / 123 g of protein

 For a mean cardiovascular exercise try giving the punching bag a try.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com

Bench Press

Muscle gaining exercises are usually the trend style of exercising and the bench press is the workout I want to talk about.  The bench press works out your triceps, back (lats) and chest.

• The first style of this exercise is the regular "Bench Press".  Lay on the bench and grab the bar with your hands shoulder width apart.  Lift the bar from the rack then breathing in bring the weights down setting the barbell on your chest.  Now push the weights back up breathing out.  Do 5 sets of this press with 10 to 15 press repetitions in each set then relax.
• The second set of presses are the "Vertical Back Presses".  Vertical style presses are done by sitting straight up.  Lifting the bar up off the rack throw the weight over your head onto your shoulders.  Now push the weight up, extending your arms out stretching your triceps and lats.  With your arms fully extended, release the weight bringing it back down again resting on your shoulders.  Again breathe in on your way down and out on your way up.  do 5 to 7 sets of this exercise with 10 to 15 press repetitions in each set.
• The third set of bench presses are "Military Style Presses".  Sitting on the bench at an incline, lift the bar off the rack with your arms extended bring the weights back down setting the bar on your chest.  Now push the weights back up again extending your arms.  Do this exercise with 10 to 15 press repetitions in each set.
• The forth set of bench presses are down at a downwards incline.  Laying with your back at a lower incline remove the bar from the rack.  Breathing in bring the weights down posting the bar on your chest.  Hold for a second then exhale pushing the bars up.  Do 5 sets of this exercise with 10 to 15 press repetitions in each set, then relax.

The next workout I want to discuss is "Squats".  A leg press that works out the upper leg, lower back, calve muscle and abdominal structure.  With your hands on your head interlocking your fingers, stand with your feet shoulder width apart then squat down working out your upper leg muscles as well as your lower back and abdominals.  Do 5 sets of this exercise with 10 to 15 squats in each set.  Remember to stretch before exercising and make sure to relax between each set.

One more quick exercise that I want to discuss are "Plank Board" exercises with a twist.  Laying down with your legs extended straight out in front of you put your hands behind your head interlocking your fingers and flex your abdominal structure lifting your torso up off the floor.  Turn your body to the left, touching your right elbow to your left knee.  Hold for a second then release back down into starting position.  Again, flex your abdominals pulling your torso up off the floor only this time twist your body tot the right.  Hold this position for a second then release back down into starting position.  Do 5 sets of this exercise with 10 to 15 repetitions in each set.  Make sure to properly stretch before the workout and make sure your diet follows that of your workout.

If your looking for a mean cardiovascular exercise that will workout your full abdominal structure then take a look at http://myweave.blogspot.com

Sit-ups

Finding a good workout isn't difficult however finding a good regime can be.  Your workout plan needs to run parallel with your goals.  This includes nutrition and pest intervals.  First let's find a few good exercises that work those problem areas to achieve our goals.  There are three exercises that I want to talk about.

Sit-ups are a workout that most people choose to ignore however your stomach is one of the most important areas to properly workout.  It's the part of your body that determines whether or not you are serious about your fitness plans.  There are many different styles of sit-ups that can give you a mean abdominal system.  The workouts below have been detailed to workout major problem areas and should be done regularly in order to see a serious change.

• The first set of sit-ups are called "Crunches".  Laying on your back, lift your legs up interlocking your feet together.  Now put your hands behind your head interlocking your fingers.  Flexing your abdominal, pull your torso up and hold for 1 or 2 seconds then release.  Do 5 sets of these with 10 to 15 crunch repetitions in each set.
• The second set of sit-ups are going to workout your sides.  Laying on your back, turn your hips keeping your torso straight.  Now with your hands interlocked behind your head flex your abdominal structure pulling your torso up.  Again, hold this position for one or two seconds then release.  Remember to breathe in on your way down and out on your way up.  Do 5 sets of this exercise with 10 to 15 crunch repetitions in each set then switch sides.
• The third set of sit-ups are called "Plank Board" sit-ups and they will continue working on the abdominal structure.  Laying with your legs straight out in front of you.  Interlock your hands behind the back of your head and flex your stomach muscles pulling your torso up off the floor.  Hold this position for a second then release.  Do 5 sets of this exercise, 10 to 15 times then relax.  This sit-up is intense and you should feel a serious workout in the whole abdominal structure. 
• The forth sit-up is called a butterfly sit-up.  Sitting up, pull your feet in towards you bending at the knee.  Lean forward and hold this position for a second then release.  Do this exercise five to seven times with 10 to 15 sit-up repetitions in each set then relax.
• The fifth sit-up is going to require a weight to help enhance the abdominal structure.  Lay flat on your back with your legs either bent or straight out in front of you.  Holding the weight up to your chest, flex your stomach pulling your torso up.  Hold for a second then release.  Do 5 sets of this with 15 to 20 sit-up repetitions in each set.
• The sixth sit-up cycle is a boxer style sit-up.  Again, lay with either your legs bent straight out in front of you in a butterfly position.  Put your hands behind your head and interlock your fingers.  Flexing your abdominals, pull your torso up off the floor throwing a punch combination.  Below is a list of combos you can try out:

                                ^ Straight (Left Hand), Straight (Right Hand)

                                ^ Straight (Right Hand), Straight (Left Hand)

                            ^Straight (Left Hand), Hook (Right Hand)

                             ^ Straight (Right Hand), Hook (Left Hand)

                     ^ Jab (Right Hand), Jab (Right Hand)

                   ^ Jab (Left Hand), Jab (Left Hand) 

• The seventh cycle of sit-ups are done by combining a hip swivel motion.  Lay down on your back with your hands behind your head, interlocking your fingers.  Flex your abdominals pulling your torso up off the floor.  Turn your body to the right touching your left elbow to your right knee.  Hold this position for a second then release, laying your torso back on the floor.  Again, flex your abdominal structure pulling your torso up off the floor this time turning your body to the left.  Hold for a second then release.

If you include these sit-ups into your workout and do these consistently then you are sure to see a noticeable difference within a few weeks.  If you are interested in a extreme cardiovascular workout take a look at http://myweave.blogspot.com

Squats & Calf Presses

The lower part of your body is just as important as the upper part.  Working out your lower back provides your upper body with enough support to grow.  However working out my lower body is often the most difficult out of both areas.  That's why I seperate my upper body workouts into two different cycles giving both the upper and lower regions time to heal. 

Let me first go over squats.  Squats are a mean exercise that workout your upper legs, stomach and lower back.  To begin this exercise, stand with your feet shoulder width apart and put your hands behind your head interlocking your fingers.  Now bend your knees and squat down until you feel your upper legs flex.  You will also feel the buttox muscles get a good stretch as well.  Hold this position for a second then push back up keeping your back straight.  Remember to breathe in on your way down and out on your way up.  Do five sets of these with 10 to 15 squat repetitions in each set.

Another way to perform this workout is by using weights to enhance the exercise itself.

To begin, hold the barbell up to your chest crossing your hands over the barbell.  Stand with your feet shoulder width apart and squat down.  Keeping your back straight and your head up.  Again, you should feel a tense stretch in your upper legs and lower back.  Do 5 to 7 sets of these with 10 to 15 squat repetitions in each set.

After this exercise I suggest going for a run or doing some other type of cardiovascular exercise.  I generally enjoy working out on the speed bag after an intense workout.  I do a half an hour on the speed bag and do another thirty to forty five mins. on the big bag.  I do these two exercises in 10 to 15 min. intervals.  You might want to warm down by doing a little stretch.  Below is a list of stretch exercises that you should do prior to the squats and calf presses:

•  First sit down on the floor.  With your right leg stretched out tuck your left leg into your thigh then lean forward.  Hold this position for 15 to 20 seconds then release.  Rest for a second then lean forward holding again for 15 to 20 seconds.  Repeat this three or four times then switch legs.  After this stretch put both legs straight out in front of you.  Now lean forward and reach for your toes.  Hold this position for 15 to 20 seconds then release.  Do this stretch three or four times then relax.  

•  Now for the next stretch spread your legs apart then lean to the right and try to grab your foot.  Hold this position for 15 to 20 seconds then release.  Do this stretch three or four times then switch legs and do the same thing to the left side, stretching and holding again for 15 to 20 seconds.  Do this three or four times then pull your legs together and pull your feet in bending at the knee.  Lean forward and hold this position at the knee.  Lean forward and hold this position for 15 to 20 seconds.  Do this exercise three or four times then relax.

Remember these exercises are extremely important and should be done before any exercise regime.  For a good cardiovascular exercise that will workout your abdominal structure give the punching bag a try.  Visit:  http://myweave.blogspot.com

5 Extreme Stretches

By:  Thomas J. Trawick

One of the biggest problems I have is remembering to stretch before exercising.  This kind of forgetfulness can lead to injury however sometimes writing it down helps me to remember so below I have listed five stretches that will get you ready for a workout. 

•  For the first stretch your going to put one hand behind your head and raise your elbow up.  Now with your other hand grab your elbow and pull down.  Make sure not to over stretch.  Hold this position for 10 to 15 seconds then release.  Repeat this stretch three or four times then switch arms. 

• The second stretch is still going to workout your arms.  First grab your right shoulder with your left hand then with your right hand grab your left elbow and pull stretching your left shoulder.  Hold this position for 10 to 15 seconds then release.  Do this stretch tree or four times then switch arms.

• The third stretch is going to concentrate on your hips and lower back.  While standing up with your feet spread apart put your hands on your hips and rotate your hips around 360 degrees clockwise 15 to 20 times then do the same thing counter clockwise. 

• The fourth stretch is going to workout your neck.  Still standing up with your feet spread apart and with your hands on your hips, roll your head around 360 degrees clockwise 10 to 15 times.  Now switch and roll your head around the other way 10 to 15 times.  Your neck is one of the most important parts of the body to stretch.  It is also an area that I forget to workout quite often.

• The fifth stretch is for the knees.  Standing up with your feet together your going to put your hands on your knees and rotate your knees around clockwise 360 degrees.  Do this 10 to 15 times then switch and rotate them around the other way.  This exercise will help to prevent injury during running and heavy weight lifting.

• The sixth stretch is going to focus on your legs.  Standing up with your hands on your hips step forward putting your body weight  on your left.  Hold this position for 10 to 15 seconds then stand back up into starting position.  Do this three or four times then switch legs.

• The seventh stretch is going to concentrate on your hamstrings.  Standing up with your legs shoulder width apart turn your right foot out and straighten your leg.  Now place both hands on your right knee then bend down until your feel your hamstrings stretching.  Hold this position for 10 to 15 seconds then release.  Do this stretch three or four times then switch legs.

• The eighth stretch is your upper leg.  Standing with your legs shoulder width apart lift your right foot up bending your leg at the knee.  Now grab your foot and pull up stretching your upper leg.  It doesn't matter whether or not you have a six pack or an eight pack like me, you are also going to feel your lower abdominal structure get a good stretch.

• The ninth stretch is going to workout your ankles.  Standing with your hands on your hips, lift your right foot up and rotate your foot around the right clockwise 360 degrees, 10 to 15 times then switch legs and stretch your left ankles.

These stretch workouts are extremely beneficial when it comes to preventing injuries.  For a mean abdominal structure visit: http://myweave.blogspot.com