Tagged: Squat

HardPuppy Fitness Gym 0

Tip: Bottom-Up Bulgarian Split Squat

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The Bulgarian split squat is a great single-leg squat variation to build strength and size in your lower body and also address imbalances between the left leg and the right leg. It will show its strength the more load you can lift. In our training we use it as a squat variation and we also do singles.

In order to be able to progress the load, you need to have a stable base on the ground. Too often you see people not having this stable base, which leads to:

  • Not being able to achieve full depth
  • An inconsistent movement pattern (every rep looks different)
  • Not being able to handle the loads you could possibly handle

How Can This Be Solved?

Start from the bottom up. This helps you to get comfortable with the bottom position. Once you’re comfortable with the bottom position and have consolidated your movement pattern, the weights you’ll be able to lift will follow.

As a rule of thumb, I’ve found that my athletes are able to use 80-90% of their back squat weight for the same amount of reps. For example, if they can do 3 reps of back squat at 200 kg, they can do 3 reps of 160-180 kg in the Bulgarian split squat.

No, you won’t be able to achieve the same depth in the Bulgarian split squat as in the back squat. However, if you standardize the back squat depth and the Bulgarian split squat depth, it’s a valid relation.

So, get the technique right first, get comfortable with the bottom position, and you’ll soon be able to load up the weight.

Related:  The 3-Squat Drop Set[1]

Related:  The Paused Bulgarian Split Squat[2]

References

  1. ^ Related:  The 3-Squat Drop Set (www.t-nation.com)
  2. ^ Related:  The Paused Bulgarian Split Squat (www.t-nation.com)
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Build An Athletic Body With This Quickfire Home Dumbbell Circuit

You should know by now that you don’t need to spend hours slaving away in a gym to build a bigger, leaner and more functionally fit body. Indeed, more is often less when your training ambition is to look more like an athlete because you need to give your muscles the recovery time they need to adapt and grow.

But even though cutting down on your training time is the way to go when wanting a well-defined, athletic physique, you must also guarantee that what time you do spend training is 100% effective. That’s what this six-move total-body circuit offers – all you need is a pair of dumbbells and the right attitude, and you’ll get out of every session exactly what you put in. So start stripping away body fat and building new muscle mass today.

RECOMMENDED: The 4-Week Dumbbell Workout Plan To Build Muscle At Home[1]

How to do the workout

Do the six dumbbell exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the sixth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do four circuits in total.

Pick a dumbbell weight that allows you to perform the hardest lift for you with good form. Increase the weight weekly as you get stronger

1 Squat[2]

Reps 15 Rest 0sec

Stand tall with feet hip-width apart holding a dumbbell in each hand. Keep your chin and chest up. Brace your core, then bend at the hips and knees to squat down as low as you can. Push back up through your heels.

2 Alternating lunge[3]

Reps 12 each side Rest 0sec

Stand tall with feet hip-width apart holding a dumbbell in each hand. Keep your chin and chest up. Lunge forward and down until both knees are bent at right angles. Return to the start and alternate leading leg with each rep.

3 Overhead press[4]

Reps 12 Rest 0sec

Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keep your chest up and brace your core. Press the weights directly overhead until your arms are fully extended, then lower them back to the start position.

4 Hammer curl[5]

Reps 12 Rest 0sec

Stand tall holding a dumbbell in each hand, with elbows by your sides and your chest and chin up. Keeping your elbows tight to your sides, curl the weights up together. Squeeze at the top, then lower under control.

5 Renegade row[6]

Reps 6 each side Rest 0sec

Get into a press-up position holding dumbbells. Brace your core and glutes to keep your body stable. Row one dumbbell up, leading with your elbow, then lower it back to the floor. Repeat, alternating arms with each rep.

6 Press-up[7]

Reps 15 Rest 2min

Get in the press-up position holding dumbbells. Brace your core and glutes to keep your body stable. Bend your elbows, keeping them close to your sides, to lower your chest to the floor. Press back up powerfully.

References

  1. ^ The 4-Week Dumbbell Workout Plan To Build Muscle At Home (www.coachmag.co.uk)
  2. ^ Squat (www.coachmag.co.uk)
  3. ^ Alternating lunge (www.coachmag.co.uk)
  4. ^ Overhead press (www.coachmag.co.uk)
  5. ^ Hammer curl (www.coachmag.co.uk)
  6. ^ Renegade row (www.coachmag.co.uk)
  7. ^ Press-up (www.coachmag.co.uk)
0

7 Minutes. 13 Moves. One HIIT Workout That’ll Make You Sweat

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes. 



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READ




[2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout. Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking. 

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To recap: An exercise mat is optional. Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. 

Workout:
1. Downward Dog to Upward Dog 
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat 
4. Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7. Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10. Skydive and Push-Up to Two-Point Plank 
11. Walk-Out Plank to Roll-Down Starfish 
12. Vertical Jump to Lateral Jump 
13. Plank Variation 

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just $9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)
0

7 Minutes and 13 Moves Are All You Need for a Hard-Core Workout

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes. 



You might also like




{{displayTitle}}


READ




[2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout. Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking. 

[embedded content]

To recap: An exercise mat is optional. Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. 

Workout:
1. Downward Dog to Upward Dog 
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat 
4. Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7. Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10. Skydive and Push-Up to Two-Point Plank 
11. Walk-Out Plank to Roll-Down Starfish 
12. Vertical Jump to Lateral Jump 
13. Plank Variation 

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just $9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)
HardPuppy Fitness Gym 0

No time to hit the gym? Just 1 or 2 workouts a week can be enough to stay in shape.

We get it: Sometimes a workout just isn’t in the cards.

Distractions creep in—a long meeting keeps you from the pile of work you’ve barely dented, a food- and booze-filled vacation saps your return-to-real-life motivation—and before you know it, it’s the end of the week and you’ve literally done squat…as in, not a single squat.

Well, don’t sweat it. Or, more accurately, do sweat it, but just once or twice a week, and you’ll still be able to keep yourself in the healthy lane, says a new study out of the University of Sydney[1] in Australia. 

Scientists at the school analyzed a mass of data on more than 60,000 people and discovered that active adults—including those who exercised only once or twice a week—had about a 30% lower risk of death from all causes than adults who pretty much never got off their asses. As long as they hit at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, their health was measurably better.

By that criteria, just two nice, long runs or one gritty lifting session would meet the standard. And who can’t manage that?

“It’s very encouraging news that being physically active on just one or two occasions every week is associated with a lower risk of death,” said associate professor Emmanuel Stamatakis, Ph.D., in a press release[2].

Of course, he added, if optimal health is your goal, you’ll need to exercise considerably more than the minimum amount recommended—but we’re pretty sure you knew that already.

So don’t despair if you miss a few days; just try not to end any week without squeezing in a solid workout or two. And the next time you can’t manage one of the long, leisurely gym sessions you’re accustomed to, try one of these super-efficient routines to get your heart pumping and muscles firing fast[3].

0

MIC’s Binky Felstead shares her pregnancy gym workout!

The MIC star has shared a simple workout to maintain strength and fitness during the first trimester

Looks like there’s no stopping pregnant MIC star Binky Felstead[1], who has been hitting up the gym and keeping fit.

Earlier this month, Binky and her baby-daddy Josh ‘JP’ Patterson[2] announced they were expecting their first child together and we couldn’t be happier for the pair!

Fitness fanatic Binky is still maintaining her slim physique and ensuring she stays healthy throughout her pregnancy and has even shared a simple gym workout, ideal for mums-to-be who

are in their first trimester.

Made In Chelsea’s Binky Felstead announces she’s PREGNANT with Josh Patterson’s baby: ‘It’s been a shock’[3]

Taking to Instagram, the reality star uploaded a clip of her pre-natal workout with the following moves:

Wide Leg Squat Press – 10 reps

Bicep Curls Arnold Press – 8 reps

Glute Bridges – 10 reps

Light run – 15 minutes

Modified burpees – 8 reps

Fans of the star have commented on the video, praising Binky for her workouts.

One fan wrote: ‘Wish i had exercised when I was pregnant! Was my biggest mistake not exercising,’ and another added: ‘Exercised through both my pregnancies up until 37/38 weeks.

Only had 9 pound to loose after the 2nd. Defo recommend continuing to exercise if you regularly do it before.’

One Insta user even joked: ‘as if she’s still going to the gym! I can’t even be bothered when I haven’t got pregnancy as an excuse 😂😂.’

Of course, some of Ms Felstead’s followers weren’t so encouraging with one mum saying: ‘What is wrong with just relaxing and resting in pregnancy! 🙈 I have two girls a toddler and

baby under a year and believe me u do enough Running about after them to keep fit! Rest while u can 😝 and after nine months giving birth if my second kid im back in size 8 clothes ✌️

kids keep u busy and fit 👊🏻.’

Fans rally round MIC’s Binky Felstead after heated JP fallout[4]

Another wrote: ‘U be careful binky with that working out your doing with your baby in your belly…..I don’t know who in there right mind would do any training when there pregnant

really & truly…’

We say, Go Binky!