Monthly Archives: January 2014

Isometric_gbg

Isometric Exercises

5 Moves that Make You Stronger, FAST

Hold it right there! These isometric moves only LOOK easy

Isometric exercises

Isometric exercises, in which you hold a position perfectly still for a few seconds, trigger a ton of activity in your muscles—a real boon to boosting strength and endurance. (Just think how quickly you feel it in your biceps when carrying a bunch of grocery bags.)

Do these exercises up to three times through as a circuit, medium dumbbells optional. Hold each one for at least 10 seconds, then rest for a moment before moving on to the next exercise.

You can also use them in supersets to compliment their moving-exercise counterparts (i.e., do a set of 10 squats and then move #1, a wall seat; do a set of 10 close-arm pushups and then move #2, low plank, etc.). Or, just sneak one in here and there for a little tone-up throughout the day. (Skip ‘em entirely, though, if you’re pregnant or have high blood pressure—isometric action can elevate BP levels.)

MOVE 1 Wall Seat

1 wall seat Isometric Exercises

Get your thigh muscles firing (and burning). Place your feet about 18 inches from a wall, hip width apart (A). Sit back and down so your back is flat against the wall, and your upper legs are parallel to the ground. Raise your arms, dumbbells in hand, so they’re also parallel to get your front shoulder muscles into the act (B).

MOVE 2 Low Plank

2 low plank Isometric Exercises

Yogis know that this position is tough enough for your core and arm muscles when you’re moving through it, let alone locking it in place. Start in a straight-arm plank, with your hands right under your shoulders. Bend your elbows down and back so they’re just grazing your sides, then stop (A).

MOVE 3 Tabletop

3 tabletop Isometric Exercises

To get a high tight butt, pick it up. Sit on the floor, knees bent, and place your hands behind your bottom, fingertips pointing forward (A). Lift your entire core up so that your body is parallel to the floor from your knees to your chest to your head. Clench your glutes to maintain your form (B). (Too much pressure on your shoulders? Rest them on a bench or sofa to prop your body up instead.)

MOVE 4 The Airplane

4 airplane Isometric Exercises

Want strong, sexy shoulders? Grab a pair of dumbbells and fly through this exercise. Stand with feet hip width apart (A), and hinge over at your hips. Open up your arms in a T shape, with slight bend at the elbows. Now keep ‘em there (B).

MOVE 5 Side Stars

5 side stars Isometric Exercises

For celebrity-caliber abs, up the oblique-toning challenge of your usual side plank (A) by raising your top arm and leg, so your body forms a (slightly tilted) star shape (B). (Don’t let those hips dip!) Now do the other side for however long you endured the first one.

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fat_burn_work

Fat Burn Workouts

The Quick Workout That Will Boost Your Fat Burn

Slim down fast with these calorie-blasting metabolic moves

15 min workout Fat Burn Workouts

Tossing a single match on a pile of wood won’t ignite a strong flame. An entire box of matches, however? That’s the start of a kick-ass bonfire.

This is the sort of fiery result that your internal fat burners will get from the fast-paced intervals in this workout—a series of high-powered, total-body exercises. “This heart-pumping circuit packs in explosive movements in multiple directions, which activates your fast-twitch muscle fibers,” says certified strength and conditioning specialist B.J. Gaddour, CEO of StreamFit.com, who created this workout. Why that matters: Fast-twitch fibers burn calories at a faster rate than slow-twitch fibers; add in the fact that you’re engaging nearly every major muscle group, and the result is a supercharged metabolism during and after your workout.

Perform each exercise as a one-minute interval: Do as many reps as you can in 30 seconds, then rest for 30 seconds before continuing to the next move. Rest one minute at the end, then repeat the circuit two more times. If you’re not time-crunched, perform up to six intervals for a 30-minute workout.

MOVE 1 Lunge Run

fat burning 01 Fat Burn Workouts

Stand with your feet hip-width apart, arms at your sides (a). Step back and lower into a reverse lunge, then pump your arms like you’re running for three to five seconds, keeping your core tight (b). Press through your front heel to return to standing, then quickly repeat on the other side; continuing alternating.

MOVE 2 Low-Box Burpee

fat burning 2 Fat Burn Workouts

Stand facing a box or step with your feet hip-width apart (a). Sit your hips back, bend your knees, and place your hands on the step (b), then jump both feet behind you so that your body forms a straight line from head to heels (c). Quickly reverse the movement to return to standing.

MOVE 3 Skier Swing

fat burning 3 Fat Burn Workouts

Stand with your feet hip-width apart, knees slightly bent; hinge forward at the waist to lower your chest toward the ground, extending your arms straight behind you (a). In one explosive movement, push your hips forward and swing your arms overhead, rising onto your toes (b). Reverse the movement to return to start. Continue in a quick, rhythmic pattern.

MOVE 4 Primal Pushup

fat burning 4 Fat Burn Workouts

Start in a pushup position (a), then bend your knees and sit your hips back as far as you can, arms straight (b). In one motion, shift your weight onto your hands and drive your right foot forward into a lunge position, raising your right hand off the ground (c). Reverse the movement to return to start, and repeat on the other side; continue alternating.

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