Archives December 1, 2020

This workout targets your legs as well as your core to help you strengthen your lower body, torch body fat and sculpt your abs.

Your legs contain some of the biggest muscles of your body, so hitting them with compound (or multi-joint) moves through this superset session will work more muscle fibres, while at the same time raising your heart rate so that your body taps into body fat stores for fuel and gets to work on shedding your spare tyre.


Complete the a/b exercises as supersets.
Do 8-10 reps of each exercise (30-45 secs for the planks).
Rest for 60 secs at the end of each superset.
Repeat each superset for a total of 4 sets.
1a. Deadlift


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Stand in front of a barbell. Squat down, keeping your chest up, and grasp the bar with an overhand grip.
Brace your core and push down through your heels to raise the bar off the ground.
Push your hips forward at the top.

The deadlift is one of the few moves that deserves a place in any weights workout. Not only does it recruit multiple muscle groups in your upper and lower body – including your abs – it also gets your heart pumping for fat-loss benefits.

1b. Good Morning


Stand tall holding a light barbell across the back of your shoulders, feet shoulder-width apart.
With your core braced, hinge forwards slowly from the hips, as far as your hamstrings allow but not past horizontal.
Return to the start.

This is an another often-neglected lift, but when done properly it works your entire posterior chain, which is the name of the group of muscles that run down the back of your body.

2a. Squat


Stand tall with a bar across the back of your shoulders.
Keeping your chest up and core braced, squat down as deep as you can.
Drive back up through your heels to return to the start.

The squat, like the deadlift, works multiple muscle groups at once, especially your quads and glutes but also your core, which must work overtime to keep your upper body stable throughout every rep.

2b. Glute Bridge


Lie with your upper back supported on a bench, holding a barbell across the top of your thighs.
Thrust your hips up, squeeze and hold your glutes at the top, and then lower back to the start.


This lift will recruit the biggest muscles in your body, your glutes, as it forces them to lift and control the weight, as well as the deep-lying muscles of your core and lower back.

3a. Barbell Roll-Out


Kneel on the floor holding a barbell with both hands.
Roll the bar forward so you lower your torso, keeping your core braced.
Then use your abs muscles to return to the start.

Don’t be fooled: this is a very difficult exercise that requires serious abdominal strength. But learning to do it effectively will build a stronger, more stable and more defined midsection.

3b. Incline Gym Ball Plank


Start with your elbow on a gym ball with toes on the ground and your body in a straight line from head to heels.
Draw your belly button into your spine, keep your hips up and hold this position.


This isometric – or static – hold exercise will fully engage your entire core musculature as these muscles work hard to keep your entire body straight and stable.

4a. Hanging Knee Raise


Hang from a pull-up bar with your core braced and knees bent. Using your abs and keeping your knees together, raise your knees up towards your chin.
Hold this top position briefly, then slowly lower back to the start.

This is a move that is a lot harder to master than it looks, but doing so will take your abs training to a new level so that once you’ve shifted your spare tyre you have a brand new six-pack to showcase.

4b. Plank


With hands clasped and elbows on the ground, raise your hips to form a straight line from head to heels.
Keep your core braced and glutes engaged throughout.

This classic isometric hold recruits all the major muscles of your abs and your deep-lying core, and keeping your glutes tensed will also work that muscle group as well as your lower back.

Exercise every day? Many people have been caught in the seven misunderstandings about fitness exercise

A lot of people like to keep fit. They sweat in the gym and watch the muscles slowly appear and their body fat is reduced. This is a matter of great achievement. But there are many misunderstandings about fitness, some wrong views may cause damage to the body, affect their fitness goals. For these misunderstandings, we should distinguish them so that they can exercise more scientifically and effectively.

What are some misunderstandings about fitness?

1. Muscle pain shows that exercise works


Intense exercise can damage muscle fibers, which can lead to muscle soreness. It’s not a matter of measuring the effect of muscle exercise. If the pain lasts more than three days, it may indicate that the muscle has been more seriously damaged and needs to be restored.


2. Exercise every day

3. High intensity exercise is better than low intensity exercise


High intensity exercise works well, but low intensity exercise is also a good choice. There’s nothing wrong with challenging high-intensity exercise, but it can lead to problems if you don’t exercise in the right way and don’t have time to recover. It’s best to start with low intensity exercise. Once the body has adapted to these activities, try high intensity exercise.


4. Morning is the best time to exercise


Although there are many benefits to exercising in the morning, it is not always important to choose when to exercise during the day. Whether you are in the morning or in the evening, as long as you arrange the right time, choose the same time of the day can form the habit of exercise. Don’t exercise before going to bed at night, because it will affect your sleep.


5. Good effect of fasting exercise


Aerobic exercise on an empty stomach is not good. The body gets energy from food, and exercise also needs energy. If you feel hungry during exercise, the quality of exercise will be reduced and there will be no energy for vigorous aerobic exercise. In order to get good exercise effect, the exerciser should eat before exercise and choose the food containing complex carbohydrate and protein.

6. Effective exercise takes a long time


Exercise doesn’t take a long time and doesn’t mean you need to spend hours in the gym every day. There is a simpler way to save time, which is high intensity interval training, which can be effective in 15 minutes a day. If you are not suitable for high-intensity interval training, you can choose other sports to find the most suitable choice between intensity and time.


7. You need to drink sports drinks when you exercise


Sports drinks are effective in improving exercise. Sports drinks can replenish water and electrolytes lost by the body. But if you want to lose weight, sports drinks are not a good choice. Sports drinks are high in sugar and calories, which can increase calorie intake.


Fitness people will generally understand and learn the knowledge of fitness. Unfortunately, not all views are accurate. Some misunderstandings about fitness are totally wrong, while others seem logical on the surface, but they are also incorrect. Understanding some scientific knowledge about fitness is helpful to get rid of these misunderstandings.