Before you start read my office workout guidelines. 3 circles of: 1. Seating rows with rubber band (back and biceps) – 20 repetitions Wrap the band around your feet so the rows feel challenging. Pull the handles to the lower part of your sternum. 2. Rubber band chest press on chair (chest and triceps) – […]
Office workout – beginner # 1
Before you start read my office workout guidelines. 3 circles of: 1. One arm dumbbell row (back and biceps) – 15 repetitions for each hand Keep your back straight. Let your working arm hang down under your shoulder. Place your other hand on desk. Pull your working elbow up and back, past your torso. Pause […]
Workout plan #4 – Outdoor – beach circuit workout with Milan
Circuit training is nice, time efficient way to add some cardio exercise while improving muscle fitness and strength. By blending cardio and strength exercise, you will improve your cardiovascular fitness and strength in the same time. For this circuit workout you will need 8 lb heavy ball, pair of 5 lb dumbbells for women and […]
Workout plan #3 – Outdoor – beach circuit workout with Marta
I have been training Marta for 2 years now. She likes to exercise outside and she loves beach. I designed this circuit training for her. If you like outdoors and don’t enjoy gym environment; and you are looking for challenging circuit training this workout is for you. Circuit training is nice, time efficient way to […]
Workout plan #2 – more extensive intermediate all-body-workout with combination of machines and free weights
Read these before you start with the workout: You need to warm up first Than you need to stretch How heavy should the weight be? Lift with the right speed Breathe correctly How long should you rest between sets? 1.Lat pulldown – 15 repetitions; primary muscles trained – latissimus dorsi, teres major, midle trapesius, rhomboids […]
Workout plan #1 – simple, effective and safe all-body-machines-resistance workout
Who is this plan for? people just starting with resistance training older people looking for safe effective resistance workout that targets all major muscle groups anybody with limited amount of time, who wants a simple effective all body weight training solution Why is this plan so effective? It is consisted of core, multi-joint exercises that […]
Anti-boredom cardio workout
Try to switch up the machines you use for a fly by workout. To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you are working on scale of 1 to 10. Bike 0:00-5:00 Warm up gradually (RPE – 5) ; RPE = Rate of perceived exertion 5:00-7:00 […]