Workout: 5 Full on Solarplex Workouts

Time to workout the stomach.  Your abdominal structure/s are the most respected out of any other major area on your body.  Getting the most out of your solarplex requires more than just one workout.  Below I have listed 5 extreme exercises that workout your whole stomach and I mean the entire abdominal structure/s.

The first exercise I want to talk about is a muay thai workout that exercises the abs and strengthens the whole upper and lower back.  Holding a weight on top of your head lay on the floor in sit-up position.  Flex your abs pulling yourself off the floor.  You should feel your whole abdominal structure tighten as well as your lower back.  Hold this position for a second then release back down to starting position.  Do 5 to 7 sets of this exercise with 10 to 15 sit-up repetitions in each set.

The second abdominal workout exercises the whole stomach structure.  Lay on the floor with a weight on your chest.  Flex your abdominals pulling your torso up off the floor.  As you pull your body up push the weight off your chest extending your arms.  Hold this position for a second then release back down to starting position setting the weight back down on your chest structure.  Do 5 to 7 sets of this exercise with 10 to 15 sit-up repetitions in each set.

The third abdominal workout exercises the stomach structure as well as your lower back, upper back, shoulders (lats) and arms including your biceps and triceps.  To begin this exercise sit on the floor in an incline style position.  Keeping your back straight toss a weight up in the air and catch it.  Do 5 to 7 sets of this exercise with 10 to 15 toss up repetitions in each set.  You should feel your whole torso and stomach structure getting a serious workout.

The forth abdominal workout exercises not only your stomach structure but also the shoulder, chest, back as well as your abs.  To begin this workout stand with your feet shoulder width apart.  With one hand behind your back grab a weight with the other hand.  Now pull up the weight across your chest and immediately release back down to starting position.  Do this 5 times then curl the weight straight up 5 times.  Do 5 to 7 sets of this exercise with 10 to 15 pull-up repetitions in each set.

The fifth abdominal workout exercises not only the frontal abs but also the side of the stomach structure as well.  To begin this exercise sit in a chair with a weight behind your head.  Now lean over to the right and then to the left.  Do 5 to 7 sets of this exercise with 10 to 15 sit-up repetitions in each set.  This workout exercises the abs as well as the rest of the stomach structure.

The last exercise I want to discuss is not only an extreme abdominal workout but also an intense full body exercise as well.  To begin this exercise start in push-up position with a weight on the floor in front of you.  Do 5 push-ups then grab the weight with your right hand and pull it up 5 times.  Now set it back down on the floor in front of you and do 5 more push-ups.  Now grab the weight with your left hand and pull it up 5 times.  Then set the weight back down on the floor in front of you and do another 5 push-ups.  Do 5 to 7 sets of this exercise with 5 to 7 repetitions in each set.

Each of these exercises are intense and promise real results in only a short time as long as you are consistent with your workout routine.  Make sure your diet follows that of your fitness goals and don't over lift.  Giving your muscles the right amount of time to heal in between sets is how you properly exercise.  Also be sure to stretch before each workout to avoid injury and properly warm down after exercising as well.

Before I end this article I want to talk about a serious cardiovascular exercise that increases stamina and endurance.  Being a fan of boxing exercises I decided to try some of their workouts.  Turns out I got hooked to the first one I tried.  I workout on a punching bag after every exercise routine and the difference I've noticed is amazing.  My abdominal structure has tightened up and my whole upper body has strengthened.  If you are anything like me and don't have time to go to the gym then do like I do and workout on your own at home.  For a cheap way to start your boxing exercises visit:  http://myweave.blogspot.com

Muscle Structure: 4 Day Swell (Day 1) - Pushups

Video 5 :: Pushups

Video 6 ::  Curls

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 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. 

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