Band Forward Raise: Use it to tone shoulders and arms
Bank Upright row: This tones your back and shoulders
Prone Leg Curl: Do 10 to 15 reps
Plantar Flexion or Ankle Flexion: Go for 10 to 12 reps
Standing Abduction: Do 15 to 20 reps.
Seated Abduction: Target 15 to 20 reps.
Lying Pullover: All you need is 8 to 10 reps.
A quick and safe way to do the resistance band tricep extension exercise is by keeping your arm steady while holding the resistance band right behind your back, then make sure your other arm is extending towards the ceiling work your biceps, shoulders, and triceps. Continue reading
Most people who do pull or push workout also enjoy alternative exercises. And that’s the beauty of it — you can choose an exercise that suits you.
If you’re looking for the right equipment for working out at home or setting up a mini-gym at home, here are OUR TOP PICKS:
What Is a Push/Pull Workout?
The push-and-pull workout puts all similar exercise-sets together to attain an enhanced and more symmetric outcome. Depending on the lifting age, upper and lower body workouts are then divided accordingly.
The upper and the lower body workout plans are divided depending on the lifting age of a certain athlete.
A 4 day pull push workout routine is very effective because it trains the entire body and major muscle groups, gives the trainer adequate time for recovery and can be tailored to suit everyone, irrespective of training goals, schedules, histories, and lifestyle.
This push pull workout helps your core muscles so that you can achieve great results with your workout:
Shoulder, Triceps, and Chest
Back and Biceps (also, if you’re deadlifting)
So, the selection of an apt workout plan will depend on your workout span. More the time you have spent for a workout, the more advance will be the plan.
These workouts can be split up in various ways depending on the conclusive objective, period, and the required expertise.
This article will guide you about one of the multiple plans of push/pull workout, the 4-day push/pull workout, particularly for the beginners.
Well, I will elaborate all three expertise levels for better understanding and then the all talk would be about how to get started a workout routine.
Are you all set to start a gamble? Let’s do it.
Beginning level (less than 6 months workout)
The general plan for the beginners includes a 3-day workout. However, this workout accompanies a low to moderate workout amount.
Commonly, the new trainee holds an intense workout with dynamic movements and plans to build the strong stamina.
However, I believe that an intense workout at the very beginning level may lead you to a muscles ache situation.
Moreover, I recommend you to perform the legs workout in the middle of the upper body exercises.
In this way, you will gain more muscles strength, the enhanced stamina and sufficient rest span to regain the energy.
The workout plan
Day 1 – push/leg/pull
Day 2 – push/pull/legs
Day 3 – push/pull/legs/pull
Day 4 – Rest
Intermediate level (6 months – 2 years workout)
Now, talking about the intermediate level workout, the push/pull format includes usually 3 to 4 days of calisthenics.
However, this stage of exercise requires a moderate intensity of the workout.
As an intermediate level athlete has developed already enough muscles stamina, they need an accessory workout to maintain their gained strength.
Here I would like to suggest again that the intermediate level athletes should limit their accessories to a certain extent. They should focus on the compound rather than the accessories.
The workout plan
Day 1 – push/pull/legs/pull
Day 2 – push/legs/pull/legs
Day 3 – push/pull/legs/pull
Day 4 – push/legs/pull/legs
Advanced level (More than 2 years)
Well, it’s time to talk about the advanced level workout. At this stage push/pull format constitutes 4 to 5 days workout, usually.
The athlete focuses on the end aims of the workout and considers compounds and accessories equally important. Moreover, the advanced lifters should plan their workout to build the shape of a body.
The workout plan
Day 1 – push/pull/legs/pull
Day 2 – push/legs/pull/legs
Day 3 – push/legs (push)/pull/legs (pull)
Day 4 – rest
4 days workout plan to get started
Day 1: Pull
Hold a pull-up bar with a strong grip so as your palms are facing away from you.
Now, keep your hands shoulder-width apart. Maintaining this position, stretch your upper-back muscles upward. Now, pull your chest towards the bar. Meanwhile, relax your lower limbs. Repeat the workout six-times with four sets in each rep.
Hold a barbell in your hand with ultimate strength. Now, bend your knees and hinge from the hips while holding the barbell in your hand.
Meanwhile, let your back to be a bit concave. On the other hand, keep your shoulder blades slightly backward.
Now, pull the weight toward your lower chest. Then, slowly return back to the initial position. Repeat this performance eight-times, each repetition with three sets.
Whether at home or in the fitness center — training with the medicine ball is an integral part of a good and healthy workout. All you need is a mat, a medicine ball and an interval timer. Before we show you how to train your workout cleanly and properly, we want to give you some basic information.
Since there are medicine balls in many designs, weights and materials, it is important that you find your personal medicine ball before you start your workout.
If you have more exercises in your future workouts, in which you have to bounce your ball a lot on the floor or on the wall, then choose a plastic medicine ball. If you prefer support exercises, choose a leather medicine ball. It is important that you start your training with the right weight.
Men usually start with a 3 kg to 5 kg ball. Please do not increase your weight until you can do your exercises cleanly and correctly. Less is often more! You don’t have to prove anything to anyone.
How do you train with a medicine ball?
Medical ball training not only promote strength and fitness but also serves to improve coordination. That is why one or two exercises with medicine balls belong in the training for team and competitive athletes as well as in the workout at home or in the studio.
The special feature of a medicine ball is its universal applicability: Its weight can be used to support strength exercises as well as for certain throwing exercises that strengthen throwing power and body coordination.
In some sports, specific exercises to improve the technique and strength of an athlete are possible – however, most variants in medical ball training are cross-sports.
Training variant 1: Medicine balls as fitness equipment
To create an efficient workout with a medicine ball, all you need is a little space and a gym mat. Even classic exercises such as squats, sit-ups or push-ups become much more demanding due to the use of heavy balls.
For example, when the body rests one hand on a medicine ball during push-ups, it has to use the back muscles much more to balance than with normal push-ups.
Exercises in a suspended position where the athlete sits on the floor and slightly raises his bent legs are also very efficient for daily workout.
The ball is held in the outstretched arms and guided from right to left and back again by rotating the upper body. The legs tilt slightly to the opposite side of the ball as compensation.
In this way, both the abdominal and lower back muscles can be trained very well. In the workout, ten to 15 repetitions should be performed for each of the exercises shown.
A good whole body workout in such a workout is also diagonal lifting: The ball is moved from the bottom left to the top right out of a deep knee bend. At the beginning of the exercise you are squatting — and then straighten up, while your arms are stretched with the ball diagonally upwards over your head.
Also for this exercise, ten to 15 repetitions are recommended per page.
In addition to strength, fitness also includes elasticity and a sense of balance. All three factors can be promoted with a simple medical ball exercise: the standing scale. To do this, bend the upper body forward from a standing position with one leg extended backwards.
Meanwhile, the ball is held in front of the chest. When the scale is reached, it is carefully placed on the floor and immediately lifted up again. The whole process should be carried out about ten times for each mainstay.
Training variant 2: medicine balls for special training in ball sports
In ball sports such as basketball, handball or volleyball, the aim is to combine technology with throwing power and explosiveness in order to be successful.
In addition, coordination skills are important in order to optimally implement movement sequences and the handling of the cue ball. All these factors can be trained very well with medical ball training.
Exercises for throwing power are very popular, for example: A medicine ball is thrown upside down or played in front of the chest as a pressure pass.
The whole thing can be implemented both in one-to-one training against a wall and in training with a partner.
When catching a ball thrown in this way, however, care should be taken, as medicine balls are not as easy to brake as hand or volleyballs due to their high weight. Therefore, a medicine ball should always be caught with both hands.
Your 15-minute home workout to get abs:
First, set your interval timer to 50 sec / 10 seconds pause.
1. push-up with ball (shoulder and chest muscles)
You go into the push-up position and take the medicine ball by the hand. One hand is on the ground as usual and the other hand is on the medicine ball.
Important: The body must form a straight line. Do not press the back into the hollow back and hold tension in the abdomen. Interval timer goes to 50 sec/10 seconds pause.
Now you go deep into the first push-up and up again. You inhale as you go deep and exhale as you push up. Now you quickly roll the ball in front of you to the other hand and repeat the process. Always keep an eye on the tension in your stomach and make sure you stay straight.
The times when women thought they would become muscular, massive and masculine by simply grabbing a dumbbell are long gone.
By now most people realize that the opposite is the case. The body can only really be tightened by building muscle mass and breaking down fat mass. And for that, of course, strength training is necessary.
One of the best exercises in weight training is deadlifting. Because an enormous proportion of the muscles is claimed. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude.
In this article, we’ll show you 15 reasons why women should make deadlifts too.
1). Deadlift is one of the best exercises for the butt and the rest of the rear chain
When deadlifting the following muscles are claimed directly:
Lower back (Erector spinae)
Front thighs (quadriceps)
Rear thighs (leg biceps)
Adductors (Adductor Magnus)
In addition, many other muscles do auxiliary work. These include, for example, the upper back including neck, calves and abdominal muscles.
Altogether, the deadlift takes up about 70% of the total body musculature, making it one of the most effective exercises in weight training.
Since many women want to build muscle in exactly the areas mentioned above, this is the first reason to incorporate deadlift into your own training.
Of course, the respective muscles are also trained in other movements, but overall, you cover with only one exercise from what you would otherwise need maybe two or more exercises.
When deadlifting you train all essential muscle groups with the deadlifts. Especially your core muscles with abdomen and lower back benefits from this exhausting exercise. Provided you perform all movements correctly, the deadlift will affect your body center enormously.
You will not get a six pack. The strengthening of the muscles there, however, leads to an unprecedented stability while walking, walking and standing.
The holistic nature of the workout, which includes a range of everyday movements, also helps you to achieve a harmonious increase in muscle and strength throughout the body.
2). Deadlift improves the health of the back and posture
Digitalization has given more people than ever a job to do while sitting down. For this reason, the number of people with back pain is steadily increasing.
Especially working in front of the computer can have very negative effects on our posture and our back health in the long run. Deadlifting is the perfect weapon against it!
Because this exercise strengthens the very muscles that often suffer when sitting. So deadlift is also used in the context of physiotherapy to combat back problems.
The only important thing to remember is the absolutely correct execution of the exercise. This is true for any exercise that is done as part of a strength training, but in the deadlift, this aspect is particularly noteworthy.
3). Your Posture Improves — Lifting weight off the ground strengthens your core stabilizing muscles.
Deadlift challenges and trains all the muscles responsible for keeping your body straight. After a while, it is always easier for you to do everyday things with straight posture.
This fact is especially valuable when you consider how many hours you spend every day in a stooped posture and how many muscles are literally atrophying. Regular deadlift training is the perfect balance.
4). Many muscles work at once — deadlifting works more muscles than any other exercise.Continue reading
Performing exercises to lose weight is not the only concern of the people, having a toned figure is even more important than looking thin.
Toning the muscles is to maintain a certain degree of muscle hardness that is usually lost by the little physical activity performed.
The specific gym routines to tone the body include weight training, aerobic exercises, especially a good diet, the three elements in combination will give a quick result.
It is recommended that the intensity of the exercises be three times per week so you will tone and burn enough calories due to the disposition of the whole body in each session also perform compound exercises that involve more muscle mass.
5 tips to tone your muscles better
If you have maintained regularity in the gym but not yet the results represented in toned muscles, it may be that something is wrong, for that reason we wanted to bring you some tips so you know if something is missing in your physical exercises.
a). Start with compound exercises: There is nothing better than starting your exercise routines that involve two or more muscles in movement, which in terms of time allows you to work with moderate intensity two parts of your body that complement, for example, legs or arms and chest.
b). Alternate weight loads: If you do not know some muscles can support greater weight along with other movements that allow a higher overload, while others are less receptive to the increase of this load. When you manage to alternate the loads of weight your muscles will adapt and you will have better results, nevertheless it is very important to always consult the instructor in a personalized training.
c). Change your routine: Try changing the exercises you perform for new ones that involve other parts of the body that you do not use, that is, we advise you to attend at least once a week to new challenges, with the sole purpose of allowing your body to breathe and not get used to the same machines and the same training.
d). Speed: Eye we do not talk that you do all the exercises in record time and that you go from one machine to another doing routines exercises without stopping, what we are saying is that consciously you must work in a more focused way taking the necessary time, to warm up, do the routine and stretch to finish.
When you only do exercises in a hurry, the impulse reduces the work of the muscles and the movement does not take place.
e). Combines routines: There is no other combination of aerobic training exercises such as spinning classes with other endurance classes taking into account the previous tips that we mentioned, since that way you will be able to burn more calories, with exercises to lose weight while you really manage to tone your muscles in a fast and effective way.
Suggested routines depending on the need
We know that if you are a man or a woman, your needs go through different levels, that’s why we have two proposed routines for you to appropriate according to your case.
Monday, Wednesday, Friday = cardio
Use in these three days a cardio machine such as: an elliptical bike, a treadmill, or a ladder, with a duration of 20 minutes, propose to alternate the speed and resistance included in 5 minutes of warm-up, 10 of your full potential and 5 minutes to return to your natural state.
Monday, Wednesday, Friday = resistance
Work all the muscles in groups such as the back, legs, abdominal, biceps, triceps and shoulders, we suggest you perform series of exercises as different weights by muscle groups, keeping in mind that the first group should be heavy but maneuverable. The second set should be heavier reducing the repetitions and the third with fewer repetitions and more weight.
How much exercise do I need to tone my muscles?
Achieving a toned body requires a consistent exercise regimen, as well as a diet plan. You will have to focus primarily on conditioning with cardio to lose excess body fat and sculpt the muscles. Contrary to common belief, you do not need to spend three hours per day in the gym to get a toned body.
How long does it take to tone the muscles?
Toning the body takes time, especially if you are starting from scratch and also have the need to build muscle, as well as reduce body fat. Unfortunately, toning is not a linear process – you will not experience a certain rate of muscle gain or fat loss every week.
Toning without going to the gym
Getting a ripped or toned body requires a lot of work and dedication with a structured exercise and a nutrition regime. Despite what you may think, you do not need to spend countless hours in the gym to achieve a toned physique.
Instead, take advantage of the great outdoors and comfort of your own home to burn calories and strengthen muscles.
In the many years that I have been going for squat, I can probably count on one hand the number of times I have seen squatters working out in proper squatting shoes.
It seems that while other athletes will wear specialty shoes for whatever sport they participate in, most squatters do not consider the benefits that proper shoes can make to their performance and strength.
Your bed’s mattress is for sleeping, not squatting.
But when you squat in flat sneakers it is as if you are performing the lift while standing on your bed. The shock absorption provided by sneakers is great when you are jogging, but the compressibility of the sole hampers the squat (and other lifts) in multiple ways.Continue reading