GoodFitFam

PRs, PB and the fun pursuit

Best Home AB Workout

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Best Home AB Workout 

Eggnog season is upon us.  If you don’t like Eggnog please try this, chill and get back to us.

  • 1 dozen yolks
  • 1 pound powdered sugar
  • 1 quart half&half
  • 1 quart whipping cream
  • 1 750ml bourbon
  • 1/2 750ml brandy
  • Nutmeg to taste

Soon after you discover you really love eggnog, you’re going to search for a good ab recipe.

This is our new favorite ab workout. It’s something you don’t need to hit the gym to do.  It has a million+ views, so we’re not the only ones. It’s a channel worth subscribing.

 

Here are the exercises if you’re keen on trying them.

Best Home AB Workout

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Use this Routine for Eye-Catching Biceps

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If you spend more time in the weight room than on the treadmill, it’s worth following @coachjessb on instagram. He serves plenty of great tweaks to your workouts to build muscle and save time.  Remember adding muscle is the key for maximizing fat loss (see study).  Start with building some bi’s and tri’s with Coach Jess’ routine.

Gain An Inch (heehee) In 8 Workouts: Arms Edition Everyone wants huge arms…and if they say they don’t, then they’re lying. When it comes to making the types of gains you’ve never achieved before, you need to use techniques you haven’t used prior…variety in training stimulus is key. To maximize your results: – Consume 1.5 grams of protein per pound of bodyweight – Bust the lock on your wallet and buy a quality pre/during/post workout supplement formula Workout 1: A1. Barbell Curl 6 reps – lower in 4 seconds, raise in 2 seconds Rest 90 seconds A2. Dips 6 reps – lower in 4 seconds, raise in 2 seconds Rest 90 seconds Perform 4 sets B1. EZ Bar Preacher Pronated Curl 10 reps Rest 60 seconds B2. Decline DB Triceps Extensions 10 reps Rest 60 seconds Perform 4 sets C1. Cable Curls 12 reps Rest 45 seconds C2. Rope Triceps Extensions 12 reps Rest 45 seconds Perform 3 sets Workout 2: A1. EZ Bar Pronated Curls 10 reps Rest 75 seconds A2. Hairline Press/Pin Press 10 reps Rest 75 seconds Perform 4 sets B1. Incline DB Curl 10 reps Rest 60 seconds B2. Overhead Triceps Extensions EZ Bar 10 reps Rest 60 seconds Perform 4 sets C1. Hammer Curls 10 reps Rest 60 seconds C2. Incline DB Triceps Extensions 10 reps Rest 60 seconds Perform 3 sets Workout 3: A1. Eccentric Only Barbell Curl – 1 rep, lower weight in 8 seconds Rest 30 seconds A2. Barbell Curl 5 reps Rest 120 seconds Perform 4 sets B1. Eccentric Only Dip – 1 rep, lower in 8 seconds Rest 30 seconds B2. Dips 5 reps Rest 120 seconds Perform 4 sets C1. Spider DB Curls 8 reps Rest 60 seconds C2. Barbell Floor Press 8 reps Rest 60 seconds Perform 4 sets Workout 4: A1. EZ Bar Pronated Curls 6 reps Rest 45 seconds A2. Hammer Curls 12 reps Rest 100 seconds Rest 4 sets B1. Dips 6 reps Rest 45 seconds B2. EZ Bar Triceps Extensions 12 reps Rest 100 seconds Perform 4 sets The best set up is to alternate through these workouts every Monday and Thursday, until you perform each workout twice. Keep an eye out on my Instagram stories for further info on how to further maximize your results. Enjoy the gains! #poliquingroup

A photo posted by Coach Jess B. (@coachjessb) on

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Shoulder Workout for Anyone – 3 Supersets for Bigger delts

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So we’re now post holiday and back in the swing of the 5 am  workout routine again at Energy here by the beach.  It was good to see the early-bird gym regulars again. Shoulders are great way of keeping that waistline appearing small, while building some crazy delts. I went with heavier weights today to focus on building some muscle.

As hard as I try to keep it in a 30-minute window, adding 10 more minutes for a smart workout prevents injury and is well worth the extra time.
I always start my shoulders routine with a good warm up, I use PNF Proprioceptive Neuromuscular Facilitation. They help to activate the muscles to prevent injury.

I wanted to keep the volume up but with limited timeHere’s the complete workout:

Superset 1
Smith Machine Shrugs 12-15 reps 4 sets +
Seated Dumbbell Press 4 sets ascending weight 15, 12, 10, 8 reps

Then over to the cables to address those hard to reach but easy to spot, rear delts.

Superset 2
Standing Isolated Rear Delt Cable Fly  (See Video) +

Military Press 4 Sets ascending weight

Superset 3
Side lateral Cable Raises+
Front Raises with Weight Plate,

Dana Linn Bailey

With each set, go to failure with ascending weights.  Ideally, 12,10, 8 reps.

Good luck putting your coat on! Great shoulders make everything else look great, Go Strong Mama’s!!!!

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