Month: June 2016

Delts, traps, hammies and more! This is your guide to muscle names and their nicknames! Plus, the key exercises for toning them. Click through to read more, or save this pin for later!

Muscle names and how to tone them

Ever wonder what people are talking about when they say they have Quads and Hammies today? What about, “I worked out yesterday and my Lats are so sore.” These are all important muscle names that have been shortened. Because it’s exhausting to use all of the proper names for each individual muscle or muscle group, gym goers have shortened the terms and made them easier to say.

Here’s a list of the major muscle groups and what each one does for your body. We’ll take this list from head to toe!

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What’s in a great workout? We believe a mix of cardio, strength and a serious endorphin rush make for an awesome workout formula. But getting all of that in an efficient 15 minute workout? Well that’s just madness. Or not. Click through for extra tips to help through this killer HIIT workout or save this pin for later!

15 minute workout that burns fat and tones muscles

What’s in a great workout? We believe a mix of cardio, strength and a serious endorphin rush make for an awesome workout formula. But getting all of that in an efficient 15 minute workout? Well that’s just madness. Or not.

If you’ve spent most of your life believing that a really good workout has to last at least 30 minutes, this might seem way too good to be true. But, we think you’ll believe in our methods of madness somewhere around minute five.

Related: HIIT for Beginners: Burn calories quickly!

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Why we’re in love with kettlebell weights

So you’ve been to the weight area of the gym one or two times and you might still be feeling a bit out of place. Ready to take your workout to the next level so that you can feel like total badass at the gym? Enter: kettlebell weights. AKA, your new best friend.

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HIIT can be mastered at almost any level of fitness if you choose the right workout. As a beginner, HIIT will allow you to keep your workouts short and efficient so that you can get in and out of the gym and move on with your day. Get the download on HIIT and checkout the included workout, or save this pin for later!

HIIT for Beginners: Burn calories quickly!

Why HIIT for beginners?

If you’re like us, you’ve noticed that HIIT (High Intensity Interval Training) workouts have been creating quite a buzz lately. We think it’s for a good reason.

The name may sound advanced, but HIIT can be mastered at almost any level of fitness if you choose the right workout. As a beginner, HIIT will allow you to keep your workouts short and efficient so that you can get in and out of the gym and move on with your day.

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Sometimes you have no idea which weight to use for your dumbbell exercise. This guide will help give you the confidence you need to master free weights. Click for a free printable progress tracker or pin it for later!

Guide to choosing weights for your dumbbell exercise

Can we talk about my irrational fear of doing any dumbbell exercise in front of people? For years, there was an invisible line at the gym that I dared not cross. That line was the divider between the familiar cardio equipment and the terrifying jungle of strength training equipment.

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What is a rep? Read on for your list of top gym vocabulary or save this pin for later!

What is a rep? (and other gym lingo)

Hey there, Mathlete! One of the most annoying parts of being a fitness beginner is trying to sift through the terms that appear in your workouts, workout plans and exercise descriptions. If searches similar to ‘What is a rep?’ are constantly in your Google history, they don’t have to be!

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Workout routine that’s over in 30 minutes

Sometimes you just want shorten your workout routine to get in and out of the gym as quickly as possible.

Lucky for you, that’s OK. Actually, it’s more than OK… sometimes it’s actually the best way to workout.

You see, when you shorten your workout and add spurts of high intensity and strength to your workout routine, you’re kicking up your metabolism and allowing your body to continue burning calories all day long.

Why quick workout routines are effective

You can burn more calories in less time. Quick workout routines should involve a strength component so that you can build muscle and burn fat at the same time.

Think about it this way: Why spend 30 minutes doing strength training plus 30 minutes on the treadmill when you can combine strength training and cardio into one intense and quick workout?

With quick and intense workouts, you’ll find that you lower your chances of getting bored at the gym. Also, you’re more likely to get yourself motivated for a workout that you know will only last 30 minutes.

Quick workout routines should involve a strength component so that you can build muscle and burn fat at the same time.

Why this workout routine will work for you

This workout routine will work all of your key muscles groups. You will burn a ton of calories and feel good about the time you’ve spent in the gym.

Take a quick look at last week’s post that outlines 5 strength training exercises for beginners because you’ll see most of them in this workout.

This workout is set up into sections. Each section will feature 2 exercises that you will alternate for 4 rounds (called sets). Do as many reps as you can in the amount of time listed for each exercise. Then, for each round try to match or beat your previous number.

Workout routine:

Warm up

Jumping jacks for 30 seconds/ Plank for 30 seconds Complete 4 rounds and take a 1 minute break after the 4th round

Part 1

Push up for 30 seconds/ Lunge in place alternating legs for 30 seconds Complete 4 rounds and take a 1 minute break after 4th round

Part 2

Bench dips for 30 seconds/ Squat for 30 seconds Complete 4 rounds and take a 1 minute brake after the 4th round

Part 3

One Arm Row for 30 seconds each arm/ Gate Squat for 30 seconds Complete 4 rounds and take a 1 minute break after 4th round

Part 4

Shoulder Touch for 30 seconds/ Burpee for 30 seconds Complete 4 rounds and take a 1 minute break after 4th round

Part 5

Sit up for 30 seconds/ Lying Leg Raise for 30 seconds Only do 3 rounds of this one!

Once you’ve completed this workout routine, be sure to drink a lot of water and a protein shake. Then, feel good about the rest of your day because you’ve gained back some time from your shortened workout and burned some extra calories. You are so freaking smart!

Still feeling unsure about strength training? We’re just not convincing you to get your soon-to-be-toned booty to the gym? Tell us why!

What's the biggest challenge you face in adding strength training to your workout routine?

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5 strength training exercises that you can master! All five of these moves work a different muscle group and while basic, will allow you to start feeling comfortable with this workout style. Click through or save this pin for later!

5 strength training exercises for beginners

We’re so excited to continue our strength training series which is focused on all of the tools, tricks and tips you need to take on strength training like a pro!

Earlier this week we gave you an introduction to the strength training, which hopefully answered any questions you had before getting started.

Today, we want to give you 5 strength training exercises that you can master! All five of these moves work a different muscle group and while basic, will allow you to start feeling comfortable with this workout style.

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