5 Excercises To Maximize Your Results
Tired of the same old workout exercises?
Want to try something new in the gym?
Many people out there focus on one or two body parts per workout and thats just fine. But if you really want to get in shape for beach season and aren’t afraid of a little hard work than these exercises are for you. They are based off the High Intensity Training philosophy that will burn fat and strengthen your muscles at the same time. What does that mean for you? A better looking body and the ability to skip that mind numbing 30 minute cardio stint at the end of your workout.
So give these exercises a shot with only a minute or so break in between sets for a month and see the impressive gains that come with it.
Barbell Squat:
Stand holding a barbell across your back over your shoulders with an overhand grip. Your hands and feet should be shoulder-width apart. Keep your back naturally arched, bend at the hips and knees to lower your body to a squatting position. Then using your legs push your body back to the starting point. Complete this for 4 sets each set containing 10 reps.
Stiff Legged Deadlift:
Stand with a shoulder width stance with feet flat beneath the bar. Bend your knees and bend over with lower back straight. Grasp barbell with a shoulder width overhand or mixed grip. Lift weight to standing position. Lower bar to the top of your feet by bending your hips. Bend your knees slightly during the decent and keep your waist straight, flexing only slightly at the bottom. With knees bent, lift the bar by extending your hips until standing upright. Pull your shoulders back slightly if rounded. Complete 4 sets each set containing 10 reps.
Floor Sweepers:
First you will need to rack up 135lbs on a squat rack. This squat rack needs to be the type that has notches that extend all the way to the floor. Put the weight on about the 3rd notches from the bottom so the bar is roughly 2 feet from the floor. Lay on the floor underneath the bar as if you were in a bench press position. Lift the weight off the rack with your arms extended directly above you. (You should look like you are at the top of a bench press rep, only laying on the floor) Keeping this weight in position raise your legs keeping them together so that they are directly above you. Now lower your legs together to the left side of your body and than raise back to the center. Repeat for the right side of the body. That is one rep. Complete 4 sets each set 20 reps (10 per side)
Pullups:
Grasp the bar with your palms facing out. Keep your arms straight and simply hang off the bar, keeping your body vertical. Try not to rock or sway back and forth. Relax your shoulders. Try not to hunch them so they touch your cheeks. Try not to arch your back. Unless you’re taller than the bar, keep your knees straight and together. Pull your chest up toward the bar by bending your arms. Try not to jerk any muscles as you pull up. The motion should be smooth. Keep your hands at the same position on the bar.
Bicep Curl and Press:
This exercise is actually a combination of two separate exercises which when put together can maximize results and also give you a great workout burn. The Bicep curl and press is exactly what it sounds like. Stand with feet shoulder width apart with a dumbbell in each hand. Start with your arms extended downwards palms facing out. Raise the dumbbells up in a standard curling motion being careful not to jerk or swing the dumbbells up. Once you get to the top of the curl you will turn your palms outwards (they should now be facing you) and press the weight over your head. Lower the weight back down to the starting position of the press and than lower it back down along the path of your bicep curl. Aim for 4 sets 10 reps per set.
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