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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, January 15, 2016

Best Glute Exercises

glute exercises
Training your glutes is an often neglected part of bodybuilding workout routines. Adding a few glute exercise 1-3 days a week can offer substantial gains in the aesthetics department.

One key element to obtaining tight, round glutes is putting your mind into the muscle. Evidence shows that focusing on the muscle working, especially at the point of contraction, greatly increases the effectiveness of the workout. You could perform glute exercises all day and show minimal improvement if you fail to focus.

Regardless of whether your derriere is carrying extra baggage, or if there is evidence of pancake-bottom syndrome, the follow list of glute exercises are sure to get the tight, round glutes you’re seeking.

Bulgarian Split Squat

Stand about three feet in front of a bench or couch, holding either a barbell or dumbbells.

Alternatively, you could put your hands on your head. Place one foot on the bench behind you so that only your instep is on it. Lower your body until your front leg reaches ninety degrees and your back knee almost touches the ground. Drive up back off the lead leg to starting position.

Hover Squats

Sit on a high step bench, with dumbbells on shoulders. Lift off to stand, but stop midway and hover a moment before pushing all the way to standing position. As you lower back down to sit on the bench, hover again just inches away from the bench.

Hopping Side Lunge

Bend your knees into a small squat and hop as far to the right as possible, landing on your right foot. As soon as you land, hop as far to the left as possible, landing on your left foot. Keep your legs low and your torso lifted. This is similar to a skating movement, but the tons of air under your feet.

Repeat as quickly as possible, keeping your buns tight.

Hill Sprints

Running short sprints up hills or stairs will set your glutes on fire. Remember to run fast, lift your legs, and squeeze your bottom. Run for 30 seconds and walk back down to recover. Repeat 4-8 times.

Single Leg Deadlifts

Holding two heavy dumbbells by your side, lift your left foot off the floor behind you. Bend forward at the waist balancing on your right leg. Lower the dumbbells towards the floor, squeeze, then come to starting position. Do all reps on one leg before switching to the other side.

Remember, practice good form, stay mentally focused, and get tight!

“Energy and persistence conquer all things.” Benjamin Franklin

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.