Saturday, 28 March 2020

Fitness: Workouts: How to replace dumbbell/machine work with resistance bands at home

Hello back goal smashers💪😀!

 One more day into #coronavirus #quarantine but yet, I have your back and I am back with more tips for you.

 I got a lot of questions regarding the use of resistance bands at home so I decided to shed some light on how to replace 11 dumbbel or machine work exercises with bands and bring the gym gains in the comfort of your living room.

 Furthermore, I think it is useful to know how to adjust the resistence for intensity elevations in case you own only one band.

➡️You can use resistance bands in various ways and most people seem familiar with conventional movements.

 ✅However, you can use resistance bands to simulate the motion you usually do at the gym with free weights or machines too.

 ➡️Swiping though the gallery below, you can see how to perform rows, narrow/medium/wide grip bicep curls, tricep extensions, hip thrusts, crossovers, hammers among others.

 ✅You can adjust the resistance either with tighter bands or double twisting around or making knots to long bands.

 ✅Also these alternatives work GREAT if you don't have a steady object in your room to tie your bands around because you use your own body for that purpose.

And last but not list:

 ‼DON'T FORGET TO STRETCH‼




That's it guys! I hope this was helpful for you to maintain your motivation and keep working on your goals with any mean available! Don't forget to check up on my social media for daily content and don't hesitate to contact me for any question or request, as these days I mainly create articles to respond to your questions 😊

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Tuesday, 24 March 2020

Fitness: Workouts: Full body home workout #2

Hey there warriors! 😀

Upon request, here is another fullbody workout you can perform at home. It is mainly fullbody, you will need the edge of your bed or couch and also some resistance bands to add some intensity and simulate some exercises you usually do at the gym! I used this routine on a 7 square meter room so it definitely is a doable thing wherever you are!😏

The sets reflect the routine that I do, so if you are a beginner or intermediate, feel free to try half the sets and perform the entire sequence with as less resting time as possible! It is gonna be hot🔥

➡️WARM UP/ABS⬅️
✅push ups (2×25)
✅Bed edge tricep dips (3x15)
✅Ab crunches (100reps)
✅side crunches (60reps/side)
✅Reversed crunches (80reps)
➡️RESISTANCE BAND EXERCISES⬅️
✅Standing incline press (4×25)
✅Standing crossover (4x20)
✅Cross body chest press (3×15/side)
✅Side kicks (4x25/side)
✅Tricep extensions (3×15/side)
✅Standing tricep kickbacks (2×12)
✅Bicep curls (3x15/side)
✅Shoulder press (3×12)
➡️BODY WEIGHT EXERCISES⬅️
✅Glute bridges (3x25)
✅conventional squats (3×20)
✅Sumo squats (3×10)
✅Plank (2×1minute)
✅side planks (2×1min per side)
➡️20min cardio⬅️
✅Stretch

 If you are unsure how to use the resistance bands, simply copy paste the exercise name along with "resistance band" on google to get an easy peasy insight.😊
Make sure to follow me on Facebook, Instagram and YouTube to never miss an update with useful info and don't hesitate to contact me for any question or content request, using the contact info below!
Have an inspiring day and take care!
Irinä

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Saturday, 14 March 2020

Workouts: Easy Fullbody Home workout

Hello fellas!

July 2019- all rights reserved
Today I am sharing a post i originally shared last summer, featuring an easy fullbody workout you can do at home with no special equipment. By the time I am writing this article, we all suffer the condition of Corona Virus Pandemic worldwide, therefore training centers and even parks in some areas are shut off for at least 14 days.

Trying to train at home, for the sake of our own health as well as maintaining a good physical condition and release some stress is our only way to go and we should aim to take care of ourselves without losing our hope and motivation. Wither you are reading this during this outbreak or you just need an effective workout at home or your vacation, give a shot on this one and enjoy yourself.

🔥HOME BODY WEIGHT WORKOUT 🔥
✅ NO EQUIPMENT
✅ EASY TO DO - JUST USE YOUR COUCH
✅ FULLBODY

Swipe on the gallery below for a photo-overview of the training routine:




✅Torso incline plank rotations
✅Mountain kicks (knee pointing towards your chest)
✅Side mountain kicks (knee pointing towards your chest on the opposite side)
✅Jumping Jacks
✅Bodyweight ass-to-grass squats
✅Crossover lunges
✅Incline pushups
✅V sit ups
✅Bodyweight side kicks
✅Couch tricep dips

Aim for 12-15 reps for each exercise and perform them back to back. Take a minute rest and repeat for as many complete cycles as you can 🔥 Save it and work your way up everytime 😁🌸

Most importantly, stay calm, put the effort in and reduce your caloric intake a little bit to avoid weight gain due to reduced activity these days. It is a very good stratefy to invest in proper rest, give your body spance and time to recover, focus on clean nutrition and maintain your hard work results until we are all able to go back to our  usual routine!
Take care,
Irina

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Monday, 9 March 2020

Fitness: Workouts: Challenge your core

Welcome back gymrats!

Today i make a quick review of some nice bodyweight exercises you can perform to challenge your core, in addition to conventional ab/oblique routines and weighted training (find out my core blaster routine here).

You can integrate these exercises in your core days or at the end of every workout for some quick and persistent core stimulation to top your abdominal, lower back and oblique work.

 Reversed ab curls on swiss ball


✅It is a highly demanding exercise, engages your whole core and requires absolute control of your body and balance.
✅Practice on Plank work and handstand drills to build up enough strength and proper muscle activation.
✅Put your weight balance on your arms, stabilize your legs on the swiss ball and engage your core just the way you do during planks.
✅Shift your weight centre from arms to your lats, squeeze your abs and curl your core inwards.
✅You need to have extended straight flexed legs to achieve as compact body as possible. Bring the ball as close to your core as you can while maintaining this form.

.
Hanging leg raises + rotations (video)



✅Wonderful core finisher that burns your hip flexors too🔥
✅Try to integrate this one on your routine and I guarantee you'll REALLY feel it working
✅ Start up with straight leg raises, progress to rotations and then increase the lift of your knees towards your chest while keeping a straight tight core👍
Alternative Plank work: Side planks (with/without rotations) + Single leg plank (Swipe on photos)




Reverse Crunches and Rotation Lifts (video)


📍This is one of the most frequent finishers I use after any workout. It is a perfect way to improve your stability and strengthen your core. 
✅Aim for conventional and rotation reps to engage your whole abdominal and oblique area.

Star Planks, Star Plank Dips, Paralletes Conventional Plank and Handstand drills (Swipe for photos)





✅Never underestimate the power of bodyweight balance exercises and plank work! You'll feel the difference a strong core makes on your daily life, gym performance and you will definitely see solid improvement on your physique 💣


Swiss Ball Plate Upper Abdominal Crunches






Enjoy the burn and embrace your core strength, as it is way more important than you might think.



 That's all folks! Stay tuned, make sure to follow me on social media if you haven't already and feel free to contact me for questions and content requests! Have a blissful day. 
Irina

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