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

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

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