Archive | June 25, 2012

Salmon replacement!

June 25, 2012

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3 o.z of Mackerel contains 24g protein and offers nearly twice as many brain- boosting, heart- protecting omega-3s and is a quarter of the price. Put some minced garlic and lime juice and broil fish for 7-8 min. Delicious and healthy or instead of.lime juice I love using balsamic vinegar!

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Miami Beach Butt Sculpting Leg Workout

June 25, 2012

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Goblet Squat                                                  2 Sets 1min

^

Forward Lunges                                             2 Sets 1min

 

D.Bell Single leg Split Squat                         3 Sets 20,15,10 Reps

^

D.Bell Single leg Deadlift (Hamstring)       3 Sets 20,15,12 Reps

^

Bench Leg raises                                            3 Sets 30,25,20 Reps

 

D.Bell Walking Lunges                                  2 Sets 20,15,10 steps each leg

^

D.Bell Alternating Side Lunges                    2 Sets 20,15,12 each leg

^

Laying Hip raise (foot on bench)                 2 Sets 30 Reps Focus on squeezing glutes

 

Machine Leg Curl                                           2 Sets 15,12,12 Reps

^

Squats (BOSU recommended)                     2 Sets 1min

^

Crunches (BOSU)                                            2 Sets 1min

^

Hand PLANK (BOSU)                                        2 Sets 1min

^

Reverse Crunches                                            2 Sets 1min

^

Elbow Plank                                                      2 Sets 1min

 

Roman Chair Oblique Twist                           2 Sets 30 Reps

^

Roman Chair Back Extensions                       2 Sets 30 Reps

 

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets

 

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Chest and Back Exercise for Men

June 25, 2012

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Chest/Back (for men)

Dips                                       3 Sets Max reps

^

Pull Ups                                  3 Sets Max Reps

^

Push ups                                 3 Sets Max Reps

 

 

Single Pec Fly                        3 Sets 30,20,15 Reps

^

Single D.Bell Row                 3 Sets 30,20,15 Reps

^

Crunches                               3 Sets 1min

^

Elbow Planks                        3 Sets 1min

 

Incline D.Bell Fly                  3 Sets 20,15,10 Reps

^

Incline Bench Press             3 Sets 15,12,10 Reps

^

Push ups                                3 Sets 10,10,10 Reps

 

Barbell Bent Over Row       3 Sets 30,20,15 Reps

(wide grip)

^

Bench D.Bell Pullover         3 Sets 20,15,10 Reps

^

D.Bell Bent Over Fly            3 Sets 20,15,12 Reps

 

Reverse Crunches                3 Sets 1min

(Incline Bench)

^

T-Plank                                   3 Sets 1min

^

Elbow Plank                           3 Sets 1min

 

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets

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