FIT360USA: Workout
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Running has become an incredibly popular form of exercise in the United States. It provides an excellent cardiovascular workout and can be fun and interesting, particularly if you get involved in a running club or choose to participate in an organized race, like a 5k. There are many good workouts for runners or for those who simply like to work running into their training regimens as a cross-training exercise. Below is a very basic, however effective workout designed for maintaining fitness while varying your runs so as to keep things interesting.

Great Running Workout


1. 1 Mile Warmup Jog

2. Run 4 miles at a moderate pace

3. Walk 1 mi.

4. Stretch


1. 1 Mile Warmup Jog

2. Run 3 miles at a moderate pace

3. Walk 1 mi.

4. Run 4 100 yard sprints with short walks in between

5. Walk 1 mi.

6. Stretch



Great Running Workout


1. 1 Mile Warmup Jog

2. Sprint 100 yards

3. Walk 100 yards

4. Sprint 200 yards

5. Walk 100 yards

6. Sprint 100 yards

7. Walk 100 yards

8. Run Hard 1 Mile Run

9. Jog 1 mile

10. Walk 1 mi.

11. Stretch


1. 1 Mile Warmup job

2. Run 3 Miles at a moderate pace

3. Walk 1 mi.

4. Stretch


1. Long Slow run ---- start at 6 miles and work your way up to 10 or 11 miles.

2. Walk

3. Stretch



Like most workouts, this is really intended to be a guideline that you can adapt to your own needs. It's important that you do what works for your body and your training objectives. "Listen" to your body in response to your workouts, and then make adjustments in order to hit your goals.

RELATED: How to Plan a Workout

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Great Running Workout

Having a chin up bar is one of the best pieces of home gym equipment you can have. They are amazing for working out your back, arms and abs.

How to Do Chin Ups and Pull Ups

Chin Ups

This is the easier of the two because pulling yourself up with your biceps is much easier than the pull up, which involves more effort from your forearms.

- Start by grabbing the bar underhand
- Bend your elbows slightly. It's not cheating to start with bent elbows because completely straight arms makes this exercise nearly impossible.
- Focus on your biceps and lats as you pull up and stick your chest upward toward the bar.
- Try to get your chin over the bar and lower slowly back to your bent elbow starting position.

Pull Ups

- Grab the bar with an overhand grip.
- Bend at the elbows like with the chin up
- Focus on your back muscles and as you raise yourself up, pull your shoulder blades toward each other.
- Again, try to get your chin over the bar and slowly lower back down to starting position.


- If you cannot perform one chin up or pull up work your way toward this goal by using a step or stability ball underneath you. Try to use as little help as possible from your legs to raise yourself up.

- Mixed Grip. Try one hand over and one hand under to change up your routine. Remember to perform a second set with the grips reversed so you achieve muscle symmetry.

- Towel Grip. Throw a strong gym towel over the bar and grip with your palms facing each other. This "hammer curl" grip will work the side of your arms and forearms.

- One Arm Pull Up/Chin Up. If you are really strong and can perform numerous chin ups, try doing them one handed.

- Flexed hang. If you can get hold your own weight but you can't complete full reps yet, try to see how long you can hold your weight with your chin over the bar in any grip.


Chin ups and pull ups are surprisingly good for your core. I noticed that after I started practicing a couple years ago, my stomach flattened up rather quickly. It takes a lot of abdominal strength to pull your weight up. So you will really feel it the next day.

For direct core work on the chin up bar try:

- Hanging knee raises. Hang on to the bar and let your body drop. Now raise your knees in to chest as many times as you can. Try not to let your knees drop lower than your hips on every repetition as it puts strain on the low back.

- Hanging leg raise. This variation is harder than the knee raise. Straighten your legs and raise them as high as you can. Try holding for a few seconds for an extra killer workout.

- Side to Side Raises. Using either your knees or legs try raising side to side for extra focus on your obliques.

It's incredible what a bar can do for your physique. They are affordable, easy to assemble and can be secured anywhere that is strong enough to hold your weight. Most door frames are perfect!

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How to Do Chin Ups and Pull Ups

Most women's body is highly vulnerable to sagging because fat is deposited in the female body in three areas: the tummy, buttocks and yes, the back of the arms. Usually it happens at a fairly young age.

Exercises to Get Rid of Flabby Arms

Here are some flabby arms exercises for women and for all genders that will save you from embarrassment and will bring back your confidence up to the highest level.

Exercises to Get Rid of Flabby Arms

1. Diamond Pushups

First, before I tell you about diamond pushups, I'm just going to assume you realize that flabby arms are a result of being overweight in general. So you will need to work on your diet to reduce body fat since this will also have a big impact on how your arms look.

Now... diamond pushups.

Get in pushup position. For women, if you aren't really good at pushups, instead of putting your weight on your feet/toes, put your knees on the ground. Put your hands together and open a triangle of space between both thumbs and your pointer/index fingers.

This triangle is the diamond. Do as many pushups as you can. Rest for 45 seconds and repeat. Do a total of 4 sets 4-5 days a week. This takes less than 5 minutes, so don't come up with excuses about being busy. You don't even need to do all 4 sets 1 after another. You can spread them out throughout the day.

RELATED: How To Do A Perfect Push Up

2. Jump Rope for 5 minutes a day

OK, this does 2 things. First, it burns off body fat from all over your body. This indirectly benefits your arms. Second, you have a sort of isometric tension with your arms as you hold the jump rope in position while you're doing it. This directly benefits your arms.

If you combine these 2 exercises to get rid of flabby arms and improve your diet a bit, your arms should get firmer and tighter within 3 weeks.

3. Triceps Dips Exercise

Triceps Dips Exercise

The dip is an extremely effective exercise for stressing the pushing muscle of the upper body, namely the shoulders, chest and triceps. The triceps dip is a variation of the traditional dip, where the torso remains upright throughout the exercise, with the upper arms tucked close to the body to maximise triceps recruitment and decrease the involvement of the chest. The dip recruits the triceps (brachii) via extension of the elbow. The triceps is a three headed muscle to the rear of the upper arm. Although the form of this dip variation reduces the chest involvement, the chest and shoulders will still assist during the movement, with complete isolation impossible.

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Exercises to Get Rid of Flabby Arms

As I am sure many of you would agree, it is very easy to get bored pretty fast with your workout if you find yourself doing the same exercises over and over again. I personally prefer to have a variety of ways of doing exercise that have the effects I want. For example, in this article you will discover 3 different ways of doing push ups that you can alternate and do at different intervals.

How To Do A Perfect Push Up

Basic Push Up

You probably know how to do a basic push up but let us make sure you are in the proper position to make it effective. First, sit on the floor then get down on all fours. You should be on your tip toes with straight legs. Put your hands a little wider than your shoulder.

Bend your elbows and bring your chest down to where you almost touch the floor. Pause before pushing your self back up to starting position. Squeeze your buttocks and make sure your hips do not sag and are in line with your body. Your head is in the same position throughout the exercise.

Modified Push Up

If you just beginning this simplified version of a push up may be for you. In this exercise, instead getting down on your tip toes with straight legs you get down on your knees instead. With your knees bent and your palms flat on the floor lower your body until your chest nearly touches the floor. Pause then push yourself up into the starting position. Remember do not let your hips sag during this exercise.

Decline Push Up

This exercise increases your body weight and is more challenging. It requires you use a bench or something to elevate your body. Place your feet on a bench and hands on the floor (make sure whatever you use is not too high).

Place your hands on the floor so that they're slightly wider than your shoulders but make sure that it is in line with your shoulder. As before, squeeze your buttocks as you lower yourself as close to the ground as possible without touch then pause before push yourself back into start position as quickly as possible.

To increase or decrease the difficult of each type of push up you can do different sets of reps and intervals. For example, you start with 3 reps of 5 resting on a 3 count followed by 5 reps of 3 resting on a 1 count. If done properly, you should feel results in your buttocks, abdomen, triceps, shoulders, and chest. While there are several ways to do a push up, if you follow the steps above you can be assured that you will always do a perfect push up.

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How To Do A Perfect Push Up

Taking the time to sit down and plan out your weekly routines is an excellent way to follow through and stay on track. It doesn't take long and it's beneficial in the long run. I like writing my workouts down on a calender. Sometimes I change it up and that's fine too. I've had a lot of my friends ask me how they can start and to help them make exercise plans; so I thought, why not do it for you guys as well?

How to Plan a Workout


Sit down with a weekly calendar and determine how many days of the week you are willing to exercise. I like to workout 6 days a week sometimes even 7. That's just me though. If you are just starting out, do what makes you feel comfortable. Working out every day doesn't mean pushing yourself to the limits. It can mean one day you take a relaxing bike ride or even a walk with the dog.


Decide what specific type of exercises you want to engage in. For instance, cardiovascular exercise will help you lose fat, whereas lifting weights will build muscle. I do a mixture of both every time I work out.


Commit yourself to exercising according to your plan. This is one of the most important steps! Don't know what workouts to do? I put some of my favorite workouts at the bottom of the article. Woo feel the burn.


Follow your schedule for at least 21 days! It takes that long to make a habit. The results you'll see after that long should be enough to keep you motivated!

Weight Lifting

Set aside 30 to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.

Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.

Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.

Rest your muscles between sessions. Allow each muscle group at least one day of rest between sessions. Your muscles can't grow unless they have time to rest and heal.

Tailor your schedule to best satisfy your goals.

Stick to your workout schedule.

Cardiovascular Exercise

Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is adequate for most people.

Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.

Warm up and actively stretch for 5 minutes before beginning any activity.

Exercise at a moderate pace for 20 minutes if you're new at exercising. For the veterans/go getters do HIIT (High Intensity Interval Training) workouts and sprint intervals. High intensity sprint intervals are the quickest way to burn fat and build strong muscle.

Follow with a 5-minute cool down. Always allow your body to cool down; it's just respectful to yourself. Yoga poses and stretching is a great way to cool down as well.

Change your schedule to accommodate longer exercise periods when appropriate.

Once again, stick to your schedule.

Remember to set goals and have fun!

My favorite workouts:
  • Pushup 2. Military Press 3. Upright Row 4. Biceps Curl 5. Triceps Kickback
  • Tone it up's: 20 Squats, 30 Lunges, 40 Toe Touches, 50 Second Wall Sit, 100 Jumping Jacks, 50 Second Wall Sit, 40 Toe Touches, 30 Lunges, 20 Squats

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 bicycle crunches!!
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
  • 10 Standing Knee Raises

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How to Plan a Workout

When you do your research, then you come to know that there are literally many ways through which a person can get rid of upper body fat. Losing weight does not mean that a person should become under weight, instead it means that a person who is obese and weighs a lot should immediately take measures and regulate has weight, this can be achieved by losing weight in calculated amounts because losing too much weight can have its own consequences.

How To Lose Upper Body Fat

Weight loss can be achieved through dieting and controlling the eating habits, but the healthiest way to do it is to exercise. There are a number of exercises that can be done and here you will be able to find some which will help reduce upper body fat.


Doing Burpees are a full body exercise that can be done indoors or outdoors. If this exercise is done regularly and properly then the person can easily lose 546 calories per hour, which is a decent figure and means that the person can easily and quickly shed his weight. Other than this, this exercise gives every muscle in the body a great and effective workout which helps build muscle mass and tone up the body by making it look good.

Jump Ropes

It has to be noted that no one can become master of these exercises in just a couple of minutes, it requires a lot of hard work because whether it is jump ropes or Burpees, you will only able to do only 3 to 4 in the beginning. The best thing about jump ropes is that it can be done anywhere and does not require a lot of equipment except the rope. It can burn 768 calories per hour.


When you are trying to learn more ways to lose upper body fat, then you will surely come across this exercise. Squats or jump squats is one of the best exercise to lose weight and fat fast, it requires almost every muscle in the human body to work which causes it to let the person lose 900 calories per hour.

Running and Indoor Cycling

Running, jogging or walking almost all fall in the same category, each of these exercises are highly recommended to people who want to lose weight fast because they are known to burn fat and weight really quick. As it is mostly done outdoors, people also get exposed to the sun which allows them to regulate their vitamin D levels.

Indoor cycling is another exercise or activity that causes a person to lose weight quickly and properly. It is a great fat burner which can easily eliminate 700 calories per hour.

These are some of the best exercise that you can do both indoors and outdoors to lose upper body fat and make yourself look more handsome. It is important that every single person takes care about his or her health and performs at least one of these exercises because at the end of the day it is they who will benefit.

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How To Lose Upper Body Fat?

As you go about your mass building workout program, one exercise that you must make sure you don't leave out is the squat along with all the squat variations that can be completed. Far too many people will just stick with the same old basic squat as the major lift that they do during their lower body workouts and that's a big mistake.

Squat Variations: Evaluating Squat Variations For Weight Training

Remember, the body responds best to constant change in any given workout program so by assessing all the different squat variations, not only will you promote better mass gains, but you'll also keep your workouts varied and interesting.

The last thing you want is for boredom to take you out of your mass building workouts entirely, so by changing it up you'll stay committed to success.

Let's take a quick look at the squat variations you can do so you can get a good idea how to include these into your program.

The Front Squat:

Front Squat

The very first of the squat variations to consider is the front squat exercise. This one isn't as common as the back squat variation which we'll get to in a second, so one that you should possibly give some more consideration to.

The front squat is to be performed with the barbell across the chest rather than the back and will serve to place a much higher overall load on the quad muscles.

By changing where the bar is located on the body as you go about this major mass building exercise, you can alter the main stress on the leg muscles. If you want to train the quads specifically, this is the best of the squat variations to do.

The Back Squat:

Next up in our list of squat variations we have the back squat. While the front squat is best for targeting the quads, the back squat is best for targeting the hamstrings.

Don't think this means you won't work the quads however - you still will but now you'll also be working the hamstrings to a much greater extent as well.

For those people who really want to firm up their glutes, this is a terrific squat variation to perform.

Note that many people will find that they can lift more weight when doing the back squat compared to the front squat, so if you do see some variation in the weight lifted, don't get too overly concerned about this.

The Sumo Squat:

Sumo Squat

Another of the great squat variations to consider adding to your mass building program is the sumo squat. For this squat you're simply going to turn the feet outwards slightly, so you're placing a slightly greater overall stimulus on the inner thigh muscles.

You'll still hit the quads and hamstrings like you do in the regular squat, but due to the slight difference in position, the stress will be at an entirely different angle.

Make sure when doing this squat that your knees stay pointed out to the side at all times and track over the toes to prevent knee pain development.

The Split Squat:

Split Squat

Finally, the last of the squat variations to consider is the split squat. This movement is very much a cross between a squat and a lunge and is great for fixing any strength imbalances that might be present.

Simply hold a set of dumbbells at your side while raising one leg up and setting it on a bench or chair behind you.

From there, lower down into the squat position until you're as far as you can go and then press back up again to return to the standing position. Be sure to switch sides once all reps are complete.

RELATED: Leg Workouts for Women

So next time you're in the gym and headed to the squat rack to get in your mass building lower body workout, consider using one of the different squat variations this time. It may just be the perfect thing to take your results to a whole new level.

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Squat Variations: Evaluating Squat Variations For Weight Training

Did you know that the shape and appearance of a woman's leg add up to her beauty and charm? Leg workouts for women are specially designed to enhance and shape up their legs into something they will surely be proud of. Now perk up and prepare for a fruitful and a fun girl talk!

Leg Workouts for Women: Get Those Wow Legs at Home

Women can actually exercise their legs even at home. This is good news especially for housewives who do not have much time to leave the house and go to the gym. Also, aside from having gorgeous legs, you can also end up having sexy butt by just performing leg workouts!

Here are some of the recommended leg exercises for that wow legs that you can achieve at home:

1. The squat.

The squat

This is one effective leg workout for women that works and tones up the thighs, buttock and calf muscles.

- Stand up with feet shoulder width apart.

- Lower down your body slowly as if you are about to sit on a chair.

- Keep your hands at your side and feet flat on the floor.

- Pause for a few seconds then slowly stand up to return to your original position.

- Perform 10 repetitions with 2-3 sets at least once or twice a week.

2. Wall sits. 

Wall sits

This is one of the most efficient leg workouts for women without using weights. It is simple and very easy to execute.

- Stand and lean your back on a wall.

- Slowly slide down until your knees are at 90 degrees angle and thighs perpendicular to the floor.

- Make sure your whole back is touching the wall.

- Hold for a few seconds and slowly stand up.

- Perform 20 repetitions and gradually increase the sets.

3. Toe raise. 

Toe raise

This is the kind of leg workout for women that works on calf muscles and can easily be performed at home.

- Stand up with feet shoulder width apart on the edge of a step.

- For your safety, make sure to hold on to something stable.

- Lift your heels until you are standing on your toes.

- Lower your heels slowly back to your starting position.

- Perform 20 repetitions and gradually increase the sets.

4. The leg extension. 

leg extension

This is another leg workout that works on the quadriceps or the front part of the thigh.

- Sit on a leg extensions machine or a bench with an extension station.

- Put your feet under the padded bar.

- Slowly raise your feet until legs are completely stretched.

- Hold for a few seconds and slowly lower your feet down to your starting position.

- Perform 20 repetitions in 2-3 sets once or twice a week.

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Leg Workouts for Women: Get Those Wow Legs at Home

When you think about losing weight, working out is usually the first thing that comes to mind, along with dieting most of the times. Obviously, this is with a reason, working out plays a huge role in weight loss. Here we'll find out a couple of things you need to know when you want to start working out for weight loss.

Fitness Motivation and Weight Loss for Beginners

Always start small

When you haven't worked out for years and suddenly want to start hitting the gym five days a week, you are setting yourself up for failure. Not only do your muscles need to be build up slowly, your mind also needs to accustom to your new routine and make a habit out of it. So, it's a better idea to start with working out one or two days a week and stick to light exercises in the week. Yoga or walking can be a great place to start building some muscle and improving your fitness.

You need to plan your work-out sessions

I don't know how this works for you, but if I don't plan something than it doesn't happen. This also goes for work-outs, you need to create a plan that fits within your schedule and stick to it. You should also make it yourself as easy as possible. This means that you put out your work-out wear before you go to bed, or sleep in it even. This could also mean that you work-out at home or that you choose a gym that is close to your home or work.

Don't try to make it perfect

Trust me, you're not always going to stick to your schedule perfectly. Some days you won't find the time or you're just not feeling it. You could give up your entire journey because you failed one time, but isn't is a lot better to go harder the next day. Use your failures to remind yourself why you are doing what you're doing and don't let them get you down.

Learn to persists

When you start with your fitness journey you are very motivated, but this initial motivation will fade slowly. Many people quit trying when they do lose their motivation. If you always quit when it's getting hard then you won't ever be able to achieve anything. So, change things this time and persist just a little longer to make working out a habit, before you know it you'll have lost all the weight and gained muscle.

Find a work-out that you love

The only way you'll stick to your routine is when you love what you're doing. Don't force yourself to hit the gym when you absolutely hate it, maybe you're more of a runner. Or when you despise having to get out in the cold to run, then possibly an inside yoga session is more your thing. I promise that there is something out there for you as well, you only need to find it.

Find the motivation within yourself

Exercising because you promised your wife, or because you want to be skinny isn't the best motivation in the world. Of course, it will work the first few weeks, but you won't last long. You need a motivation that comes from within, like feeling happier or improving your health. That kind of motivation will last a lifetime.

Fitness is a personal journey that I can tell you all about what I want, but you're the one that will need to do the work. There are no shortcuts to health, you'll need to work. So, don't wait around any longer, start today if you can. Starting is half the work, so purchase a fitness book, go out and buy new sportswear or create your work-out schedule for next week. Now all I can do for you is hope that you follow my tips and wish you all the best of luck on your fitness journey.

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Fitness Motivation and Weight Loss for Beginners