by Rob on June 6, 2009
This is a question I seem to get often. To me it seems obvious that stretching is just as much a part of your workout as weight training and cardio. I have to admit, I have fallen victim to the mercy of time. Sometimes I’ll get back from a run and only have 20 minutes to to shower and get to work, so I forgo the stretch and jump right into the shower. We all do it, but the key is to just not make that a habit. Schedule your stretching into your training. If you plan on doing a 30 minute run make sure you reserve a good 5-10 minutes before and after to stretch.
Why do I need to stretch?
Because it has been proven that stretching before and after a workout increases movement flexibility and reduces the risk of future injury. How many times have you gone to your massage therapist and told him your lower back hurts, to realize the reason for the pain is a tight hip flexor or hamstring?
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by Rob on February 3, 2009
I have to admit that I don’t normally recommend supplements to my clients. It seems like the trend here in Los Angeles is to keep it natural. At least when it comes to food that is. Alas, one of my clients recently asked me about drinking a shake after his workout. The reason being, it takes him 45 minutes to an hour to get home from the gym after work and he’s starving.
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by Rob on February 2, 2009
So as you can see we are starting to form a pattern here. Legs and shoulders, Chest and Tri’s and Back and Bi’s. This is a pretty simple way to hit all the muscle groups with a 3 day a week schedule. If you are just starting out in the gym or just getting back into training this is a great way to begin. For those individuals who don’t have the luxury of having a trainer or don’t have the knowledge to constantly update and tweek their workouts, sticking to a simple routine for a month at a time is usually a great way to slowly build your library of exercises. Using this website will be a great tool for you to keep updating and furthering your knowledge. Check out the next circuit training by clicking on this link… [click to continue…]
by Rob on January 28, 2009
As you can deduce from the title of this post in today’s circuit training we will be focusing on Chest and Triceps. The reason Chest and Tri’s are so often grouped together in workouts, just like Back and Bi’s are because when you do most chest exercise, like the bench press, the triceps are working as a synergist (helper) along with the pectoralis (muscles of the chest) to create a proper movement. So, because the triceps are already warm from doing a chest workout it just seems obvious to work them on the same day as chest. Check out today’s circuit: [click to continue…]
by Rob on January 21, 2009
So, we covered the warm up in the last work out, so I won’t take the time to repeat the specifics.
WARM UP:
STRETCHES
1. Hamstrings
2. Calves
3. Lower Back Twist
CORE
1. Crunch with hand on thighs
2. Crunch with twist
3. Bicycles
4. Toe Touches
5. Reverse Crunch
GLUTS
1. Floor Bridges
CARDIO- Same as first workout
CIRCUIT TRAINING #1
Remember we are picking weights that we can comfortably do 15 to 20 reps. If they are too easy, increase the weight and vise versa.
1. Cable Seated Rows- 1st do a warm up set of rows with very light weight and then go into your workout. While seated on the the cable row machine be sure to keep your legs slightly bent and keep you back nice and straight with a slight lean back. You want to draw the cable back on a 1 second count, hold for 2 and release on 4 second count.
2. Reverse Grip Pull Downs- Basically hands are in chin up position while doing pull downs. Again these are in a 4/2/1 count.
3. Lower Back Raises- Your gym should have a lower back raise machine. It will be the one where you hook your feet in, while you lean forward bending over. Then you raise up and hold for 2 seconds. Let me know if this one doesn’t make sense. You are going to do 20 of these.
4. Crunches- Normal crunches. Careful not to pull on the neck. Hold pause at top for 2 seconds then lower down.
REST 1 MINUTE AND REPEAT 1 TO 2 MORE TIMES…
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