Losing weight through mountain biking

By Wednesday, August 27, 2014 0 No tags Permalink

Lower Abdominal Workouts

By: Justin Serrano |
Abdominal exercises alone do not burn belly fat. If fat loss is your goal always incorporate strength training and interval training into your routines for optimal results.

So, if you're watching your caloric intake and working with weights and intervals to get the fat off your body as a whole, you'll want those abs to be rock hard so that once the fat is off they'll shine through in all their glory. Here's a few great exercises to get your abs ready for their unveiling once your body fat percentage has dropped low enough for them to appear.

1. Reverse Crunches Lying supine on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, lift your legs slowly up and curl your body until your knees reach your nose. Curl slowly back until your legs are hovering just above the floor. Repeat as many reps as possible.

2. Supine Bicycles Lying supine on the floor, hands behind head for support and elbows out, push your left leg straight out while the right leg bends in and you twist and crunch up with your torso to meet your right knee with your left elbow. Come down to the start position and repeat with the opposite move (left knee meets right elbow), and continue in a bicycling motion. Remember to push your straightening leg straight out away from your body not up. Repeat as many as possible.

3. Supine Hip Lifts Lying supine on the floor raise both legs straight up towards the ceiling. Now put both hands behind your head for support and simultaneously lift your hips and crunch with your upper body. Remember when lifting your hips that the motion is one of trying to push your feet through the ceiling, not towards your face (straight up and down, and keep your legs as straight as possible). Repeat as many as possible.

4. Supine Leg Thrusts Similar to Hip Lifts, this one takes it one step further. Lying supine on the floor, hands supporting you at your sides, palms down, straighten and raise both legs to a 45 degree angle from your body. From this position, bring your legs straight up to a 90 degree angle and then lift your hips so your feet are heading towards the ceiling. Be careful not to do this all in one move, you should bring your legs to 90 degrees first and only THEN lift your hips, pushing your feet at the ceiling. Then lower your hips and return your legs only as far as the 45 degree angle. Your legs should never go closer to the floor than the 45 degree angle. Repeat as many as possible.

Please remember that all of these moves should be done in a slow and controlled manner. No rushing through it. Be very methodical in all your motions.

One note to remember: if you are feeling any undue stress on your lower back while doing these exercises it would be a good idea to see your doctor before continuing with these exercises. You would also be wise to research and incorporate some lower back strengthening exercises into your routine before continuing with these lower abdominal moves.

Best of luck in your quest for 6 pack abs!!

Marcos Maidana – Open Workout Live Stream – Tue 8/26 – SHOWTIME Boxing

By Wednesday, August 27, 2014 25 No tags Permalink

Workouts For Abs

By: DJC777 |
Have you been looking for new workouts for abs? Tired of exercise routines that dont seem to work? After much research I have come up with a10 different abs movements that are likely to give you popping abs if done correctly

Before I give you a break down of these workouts for abs let me first establish a few basics. The first you need to decrease your body fat mass index if you ever want to see abs form. Men you need to drop to a minimum 12% body fat and women you need to drop it down to at least 16%.

Having the best exercise routine is not going to get you anywhere fast, unless your body fat mass index is around those figures. Now, measure your body fat index so you know exactly what your training position is! Secondly, having a strict diet drafted out is very important.

Taking your goals into account, you would want a diet that promotes fat loss. So, incorporate well balanced meals as your diet and eating smaller portions of meals. For your case it is advised that smaller portions of meals up to 6 meals a day helps increase metabolism and thus burn fat faster.

Here the Top 3 Workouts for Abs

Renegade Dumbbell Rows

Get into a push-up position with your hands on two dumbbells. While rowing your right arm ensure that your left side is pressed solid on the ground. Return the right arm back down towards the ground and then row your left arm ensuring that your body is pressed firmly on the ground. Alternate between the rows for total of 3 sets at 10 reps each.

Weighted Crunch with Long Arm

With this exercise I would advice a light weight. Position yourself in a lying down stance on the floor. With your feet flat on the ground and a dumbbell in each of your hands I want you to extend your arms beyond your head. Keeping arms and shoulders straight I want you to perform an average crunch, not straining your neck and back. Return back to original position. This exercise targets your upper abs, while working your arms also. Also try not to gain momentum using your arms.

Stability Ball Plank Hold

Position your chest and forearms on the ball and place feet on the ground with your legs straight. Harden your body to resemble a plank and lift your chest off the ball, so that your forearms support your upper body. If possible hold this position from 60-90 seconds.To get into a plank position you should support your chest and forearms on the ball and your toes on the floor. Ensure that your chest is off the floor or ball with your back straight and your eyes fixed ahead. Hold this position for 60-90 seconds.Using exercise balls is both fun and effective. First position your chest and forearms on the ball and place feet on the ground with your legs straight. Now harden your body to resemble a plank and lift your chest off the ball using your forearms to support your upper body. Try to maintain this position for 60-90 seconds.

For a more elaborated discussion on workouts for abs visit our resourceful site and dont forget to pick up your FREE gift too.

How to Lose Weight Fast for Teenagers without Dieting

By Wednesday, August 27, 2014 0 No tags Permalink

MMA Workouts

By: Derek Manuel |

If only strongman competitions were more mainstream then bodybuilding then perhaps more mixed martial artists would incorporate better strength and conditioning exercises into their MMA workouts without the need of learning or knowing why.

One of the most common mistakes MMA fighters make when the are new to the concept of adding strength and conditioning to their MMA workouts is that they carry around the mindset of a bodybuilder. They go to the gym thinking they need to do all sorts of exercises for each muscle group and the only way to get a productive workout in is to get a good "pump."

But if you wanted a general idea of what type of strength and conditioning you need to develop with your MMA workouts, then think of the type of exercises strongmen do: picking up heavy and awkward objects, carrying heavy weight for long distances, performing extremely powerful and heavy lifts as many times as possible in a certain time period, to name a few.

These types of exercises are MUCH more functional and carry over very well to MMA fighters when it comes to the type of strength and conditioning they need. The reason being is that in a MMA fight your opponent, unlike a balanced barbell, is a constantly shifting his awkward weight that you have to continuously push and pull from both balanced and unbalanced positions, such as the type of resistance a heavy and awkward object would give you.

Not only do the exercises themselves carry well and should be adapted into your MMA workouts as opposed to your much more standard bodybuilding type workouts, but the tempo, intensity, and amount of reps and sets done in strongmen competitions are much more along the lines of how an MMA fighter should train. Instead of doing 5 sets of 12 concentration curls with a 20 lb dumbbell to increase the "peak" of your biceps, carrying two heavy objects and doing the farmers walk for as far as you can will develop the leg strength endurance and grip endurance needed in a fight.

Strongmen lifts are very practical to add to your MMA workouts as well because they develop the type of strength that is most optimal for MMA fighters: power endurance. Doing 5 different isolation exercises for your chest in a way that stimulates hypertrophy - which essentially means an increase in muscle mass - won't do you much good in the ring or cage unless you're just their to impress the ring girls (though they probably won't be too impressed when you get your ass kicked).

On the other hand, push pressing a heavy weight for as many single repetitions as you can inside a few minute timeframe will develop the power endurance to continuously exert your maximum power in a fight without tiring out or getting sloppy.

As you can see, strongmen exercises and the way they are are much more practical for MMA fighters. Eliminate any knowledge you may have on bodybuilding and building muscle mass if you want to create effective MMA workouts. Instead think exercises and workouts that force you to develop strength endurance and power endurance.

4 Min to a HOT BODY Workout

By Tuesday, August 26, 2014 25 No tags Permalink

Free Kettlebell Workouts

By: GiLavito |

Back when I bought my first kettlebell, I was horrible at executing the snatch. I used to get bruised up forearms, sore wrists and callouses that would tear anytime I really tried to push myself.

It wasn't until 4 years ago that I properly learned how to snatch a kettlebell (NOTE: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert over email for a few months. We finally got a chance to meet face to face. He grilled me with questions about being a parent (I only had 3 kids at the time) and then I peppered him with questions about kettlebells and exercise technique.

Fast forward 4 years and I haven't had a bruised forearm or sore wrists since. (Although the callouses are still there, but my hands are a lot tougher!).

The snatch is one of - if not, the BEST - exercise you can perform with a kettlebell. If you don’t know how to do it properly, I suggest you learn it because it is a tool in your exercise arsenal that you will constantly come back to.

So the good news is that I didn't slip a disc - I can be a bit of a hypochondriac sometimes - and I just strained my psoas. I went to see my good friend, Dr. Bill Wells over at the Urban Athlete in Toronto and he fixed me right up.

If you're ever in need of a chiropractor in the Toronto area, I strongly suggest you visit The UA. Their chiro team is second to none and the beauty about it is that they’re all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve got a few practitioners who still compete as well and even a former Olympian).

The bad news is that I have to take a few forced days off from training so I can let this injury heal. So instead of trying to amp up the volume a little, I’ll be doing a lot of basic isometric ab work, stretching, foam rolling, trigger point work and probably practicing my handstands.

try it now

 

How can I lose weight while breastfeeding without affecting my milk supply?

By Tuesday, August 26, 2014 0 No tags Permalink

Best Chest Workouts

By: richysspco |
Across the upper chest, the pectoralis major muscle cluster is the biggest within the upper body. Commonly, people refer to the muscular tissues that make up this group as pectorals.

During day by day life, this gigantic muscle group isn't set to use very often, which is why well distinct pectorals are usually only found on bodybuilders or weightlifters who specifically aim for them. Due to it's big size, the best way to target this muscle group and build it up is by means of heavy weights. Different workouts can be used to hit the upper and lower, inner and outer pec muscles so the entire muscle group is worked.

The pecs are pushing muscular tissues that are joined to your shoulders and arms. All the exercises listed below will consequently also profit the triceps and deltoids even though they primarily utilize the chest. The size of the pectorals will enhance as you use heavier weights.

The best chest workout routines for pec enlargement consist of:

Bench Press The typical exercise for working the pectorals is known as the bench press. Nearly every serious weight lifting regime ever formed contains a type of bench press and there are numerous variations for the grips used, angle of bench inclination and how the load is moved. Most people consider it to be one of the best chest physical exercises. The Olympic straight bar and interchangeable weight plates are the equipment used for many types of bench press but dumbbells can also be used.

The standard bench press is completed with a wide grip on a straight bar whilst lying flat. A wide grip works the outer pecs. Whether the bar is raised and lowered above the neck or above the chest determines whether or not the upper or center of your pecs are worked. If the bar is lowered to the middle of the chest and also the elbows are kept tucked in at the lifters sides, the triceps are used heavily. If the bar is raised and lowered above the neck and the elbows are spread widely, the frontal deltoids - the areas of muscle over the front of your shoulders - are involved in addition to the pectorals. If the lifter lies on an inclined bench, the upper pectorals shall be used more during the exercise. A decline bench, used for decline bench press, targets and works the lower pecs more. The top chest exercise regimes will blend incline, flat and decline workouts.

Cable-And-Pulley Machine Following bench press, lots of people prefer to use a cables machine to essentially toast their pecs. One work out involves pulling two cables - one in each hand - jointly in front of your body, with elbows slightly bent, then releasing them slowly in a very controlled manner.

Parallel Bar Dips The lifter's hands are positioned at shoulder width or wider. Whilst positioned at shoulder width, it's the most effective chest physical exercises for working the inner and upper pectorals. A wider grip hits the outer pectorals and deltoids.

Bent-Arm-Pullover Uses a flat bench. The load is put on the floor. The lifter lies down and reaches behind his head to the barbell. Keeping his arms bent, he brings the load up and to his chest in an arc like movement.

Dumbbell Exercises for the Chest Exercises Dumbbells can be used instead of an Olympic bar and most bar dependent physical exercises may be replicated with dumbbells. Dumbbells can be used for flies on at a flat, inclined or declined angle. These are a great way to actually stretch the pecs.
The best chest exercises begin with the most taxing work out first and conclude with easier work outs designed to toast the pectorals. Most regimes start with bench press at the beginning of a work out and end with either flies or some kind of cable exercise.

TMW: Should I Lose Weight First Before Trying to Build Muscle??

By Tuesday, August 26, 2014 0 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

Two Person Ripped Abs Workout

By Tuesday, August 26, 2014 25 No tags Permalink

Flexibility Workouts

By: David Martens |

Whatever training program you are using, adding an effective stretching routine makes good sense. Whether you exercise or not, I firmly believe that flexibility workouts to relax the muscles is something that everyone can benefit from.  In my opinion, the best stretches for flexibility are included in a PNF stretching routine.  Other terms that PNF stretching is known by are contract-relax and isometric stretching. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.

Muscle tension is the primary thing preventing the average person from doing a full split. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won't let you. What happens is that based on previous experiences, your nervous system doesn't let you stretch your muscles beyond a certain point.  Your muscles get tense because this automatic reflex makes them stiffen.

The terms that are commonly used for Proprioceptive Neuromuscular Fascilitation or PNF are contract-relax and isometric stretching. You will be able to increase your muscles' range of motion when you practice this effective stretching protocol on a regular basis. Stretching using PNF is done by the act of contracting the muscle for short periods, giving it a rest, and then stretching the muscle out a little more.  When you extend the muscle as quickly as possible, it stretches because you don't give your reflexes time to react. Your muscles will keep on stretching even though you have relaxed them. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don't have a lot of time before your reflexes come into play to stop the stretch.

Isometric stretching actually improves your flexibility by making you stronger as well.  The body is more at home when it is stretched out if it has the strength to go along with it.  Your reflex responses are minimized as your body realizes that it is strong enough to handle the stretch out position which allows you greater stretching abilities. In other words, you get more flexible.


Pavel covers three techniques to incorporate into a stretching routine.  To begin you should breath deeply and then exhale the breath immediately while engaged in stretching.  Not only will your body relax thoroughly, but your range of motion will increase as well. 2) Forced relaxation constitutes the second method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it.  Stretch and then hold it until your muscles can't sustain the stretch any longer. The third method detailed by Pavel is called the Clasp Knife which has you counterbalance the stretch response by applying extreme force.  

There's no reason why you can't start a stretching routine since you can do these stretches just about any time and any place.  You can simply perform PNF stretching in front of your favorite nightly TV show if you'd like.  These simple and easy-to-perform isometric stretching exercises go along way toward not only making your body stronger, but providing you with increased muscular flexibility.  Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!

How to Lose Weight in Japan – #Week 1

By Tuesday, August 26, 2014 0 No tags Permalink

Lower Abdominal Workouts

By: Justin Serrano |
Abdominal exercises alone do not burn belly fat. If fat loss is your goal always incorporate strength training and interval training into your routines for optimal results.

So, if you're watching your caloric intake and working with weights and intervals to get the fat off your body as a whole, you'll want those abs to be rock hard so that once the fat is off they'll shine through in all their glory. Here's a few great exercises to get your abs ready for their unveiling once your body fat percentage has dropped low enough for them to appear.

1. Reverse Crunches Lying supine on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, lift your legs slowly up and curl your body until your knees reach your nose. Curl slowly back until your legs are hovering just above the floor. Repeat as many reps as possible.

2. Supine Bicycles Lying supine on the floor, hands behind head for support and elbows out, push your left leg straight out while the right leg bends in and you twist and crunch up with your torso to meet your right knee with your left elbow. Come down to the start position and repeat with the opposite move (left knee meets right elbow), and continue in a bicycling motion. Remember to push your straightening leg straight out away from your body not up. Repeat as many as possible.

3. Supine Hip Lifts Lying supine on the floor raise both legs straight up towards the ceiling. Now put both hands behind your head for support and simultaneously lift your hips and crunch with your upper body. Remember when lifting your hips that the motion is one of trying to push your feet through the ceiling, not towards your face (straight up and down, and keep your legs as straight as possible). Repeat as many as possible.

4. Supine Leg Thrusts Similar to Hip Lifts, this one takes it one step further. Lying supine on the floor, hands supporting you at your sides, palms down, straighten and raise both legs to a 45 degree angle from your body. From this position, bring your legs straight up to a 90 degree angle and then lift your hips so your feet are heading towards the ceiling. Be careful not to do this all in one move, you should bring your legs to 90 degrees first and only THEN lift your hips, pushing your feet at the ceiling. Then lower your hips and return your legs only as far as the 45 degree angle. Your legs should never go closer to the floor than the 45 degree angle. Repeat as many as possible.

Please remember that all of these moves should be done in a slow and controlled manner. No rushing through it. Be very methodical in all your motions.

One note to remember: if you are feeling any undue stress on your lower back while doing these exercises it would be a good idea to see your doctor before continuing with these exercises. You would also be wise to research and incorporate some lower back strengthening exercises into your routine before continuing with these lower abdominal moves.

Best of luck in your quest for 6 pack abs!!

How to Lose Weight and Build Muscle

By Monday, August 25, 2014 0 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

UrAvgCouple – Workout Tech!?

By Monday, August 25, 2014 25 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

From: Russel Howe

russel howeHi and Welcome to my site!

I made this to share my experiences with fitness and weight loss.

5 years ago, I was 150 pounds overweight and it wasn't until I tried "Old School New Body" that I lost it all. 

This is a picture of me right before running a full marathon last summer.

Also, please visit my Fitness Facebook page here: www.fb.com/dailyfitness