“So many of you asked for more #legsworkouts so I’ve put together some of my favorite exercises (most that you can do at home) to help strengthen and shape those #legs and #glutes. Make sure to follow the workout instructions and give it your all! Let’s Get It Team!”

Looking for a 15 minute workout focused on your glutes? Ruba Ali has you covered. Follow along with her and feel the burn and the growth in your legs and glutes!

https://www.youtube.com/watch?v=KGeNB2w2I4M&ab_channel=RubaAli

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The post Killer Legs (GLUTE focused) Workout, In Only 15 Minutes! With Ruba Ali appeared first on FitNish.com.

A breakdown of the workout:

You don’t need to do all the exercises in the workout if it is too much for you, but feel free to add even one or two of them into your workouts

 

1. V- ups (3 sets of 10)

2. V-up and bent leg V – up (3 sets of 10) This is harder than just the V-up so feel free to reduce the reps if you need to.

3. Hollow body hold super set:
-Hollow body hold with hands by your side in front of you
-Hollow body hold with hands above you
-Hollow body hold with hands by your side in front of you with small flutter kicks
-Hollow body hold with hands above you with small flutter kicks
(Hold each hold for at least 10 seconds) KEEP THE (LOWER) BACK FLAT AND NOT ARCHED!

4. V-up variation, straddle V-up and bent leg V-up (3 sets of 10 reps)

5. Side raises (3 sets of 15 reps)

6. Plank and side plank (hold each for +- 30 seconds and increase from there)

7. Alternating side twists (3 sets of 20.. 20 on each side)

8. Not sure what they’re called, but they’re great to help with leg raises, L sits etc. (3 sets of 15 of each variation).

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The post Some Of The Best Core And AB Exercises For A Great Core Workout! appeared first on FitNish.com.

Austin Dunham is a Bodyweight fitness enthusiast. A Youtuber of Calisthenics/Street Workout and provides many great tutorials and routines from his experiences. If you are stuck in doors and have a pull up bar, here’s a great follow along pull up bar back workout that you can do at home!

 

 

 

 

 

 

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A post shared by Austin Dunham (@austin_dunham)

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There are luckily some workouts that will aid in the process of shedding that fat, as well as being able to improve your overall health at the same time. We’ll touch on four intense workout routines that will boost your health and energy while increasing fat loss in the process.

HIIT (High Intensity Interval Training) Cardio

High-intensity interval training consists of exercises focused around a steady pacing, and then suddenly switching to a higher intensity for a short period of time. This could be implemented with running, biking, swimming, or weightlifting.

According to research of ourfitness.life HIIT workouts have been proven to be the most effective method to increase fat loss in the gym. HIIT workouts improve insulin sensitivity, which results in increased fat loss over time. Low-intensity cardio, however, doesn’t see the same benefit, solely acting to burn calories at a lower metabolic rate.

In addition to improving insulin sensitivity, HIIT exercise also boosts your metabolic rate well after your workout has ended. Similarly seen with weight training, burning extra calories after your workout is over is a benefit you won’t see with normal steady-state cardio. Here is an example of a HIIT workout that you can implement for increased fat loss:

HIIT Treadmill Workout:

• Round 1: 90 seconds of a brisk walk/jog
• Round 2: 30-60 seconds of a sprint
• Round 3: 90 seconds of recovery with a brisk walk
• Round 4: 30-60 seconds of a sprint

*Continue repeating the rounds for a total of 15-20 minutes.

This workout can be adjusted to any form of cardio, with intermittent sprints in between slower-paced rounds. Some great replacements would be indoor or outdoor cycling, swimming, or rowing. Not only will HIIT cardio help to burn extra fat post-workout, but you will also be in and out of the gym in a fraction of the time.

PPL (Push, Pull, Legs) Circuit Training

Breaking up workouts into specific body parts is a normal part of the fitness and bodybuilding workout regimen. The most common of which is the Push/Pull/Legs split. This means focusing on pushing movements one day, pulling movements the next day, and then leg exercises on the final day. Examples of each of the movements include:

Pushing Movements

• Bench Press
• Flat/Incline Dumbbell Press
• Tricep Extensions
• Dumbbell Shoulder Press
• Skull Crushers
• Pushups

Pulling Movements

• Lat Machine Pulldowns
• Bent Over Rows
• Bicep Dumbbell Curls
• Bicep Hammer Curls
• Pullups

Leg Movements

• Leg Press
• Squats
• Hamstring Curls
• Leg Extensions
• Lunges

While normal weight lifting can act to boost your metabolism post-workout (similarly to HIIT above), it doesn’t have the same cardiovascular aspect necessary to really kick your fat loss into high gear. Implementing circuit training into your weightlifting can increase your overall heart rate, burning more calories and speeding up the fat loss beyond what is possible with a normal weight training session. Selecting four or five main exercises, rapidly switch from one to another without rest. Optimally you should perform the exercises at about 70-80% of your normal strength limit.

Here is an example of a ‘Push’ circuit training session:

• Dumbbell Press: 10-12 repetitions
• Tricep Rope Pushdowns: 10-12 repetitions
• Dumbbell Flys: 10-12 repetitions
• Overhead Dumbbell Press: 10-12 repetitions
• Pushups: 15-20 repetitions

*Rest and repeat this circuit 3-5 times

You can implement the same strategy with both pull and leg days, and then take your scheduled rest day and repeat. Try to avoid implementing this workout during busy hours at the gym, as you will need access to a number of pieces of equipment simultaneously.

Full Body Circuit Training

Similar to the circuit training method mentioned above, this workout strays slightly and includes a selection of exercises encompassing the entire body. These are a great option if you have limited time during the week, letting you attack your entire body in one fell swoop. An example would be:

• Bench Press: 10-12 repetitions
• Squats: 10-12 repetitions
• Overhead Dumbell Press: 10-12 repetitions
• Bicep Dumbbell Curls: 10-12 repetitions
• Dead Lifts: 10-12 repetitions
• Dumbbell Rows: 10-12 repetitions

If you are someone who prefers to workout from home, you can also implement bodyweight exercises to the same effect. An example of this would be:

• Pushups: 15-20 repetitions
• Lunges: 15-20 repetitions
• Crunches: 15-20 repetitions
• Closed Grip Pullups: 15-20 repetitions
• Wide Grip Pullups: 15-20 repetitions

Again you will be repeating either of these circuits 3-5 times, with little to no rest in between exercises.

HIIT Weight Training

A combination of the strength-building benefits of heavy weight training and the cardiovascular benefits of HIIT, these workouts can build and preserve muscle while simultaneously burning fat. Because of the combined benefits of muscle gain and fat loss, HIIT weight training proves to be one of the best workouts for body recomposition.

These workouts mainly focus on one or two muscle groups, switching between lighter and heavier weights for varied repetitions. An example of this would be:

Chest and Triceps

• Dumbbell Press: 12-15 repetitions at 40% of your max weight, followed by 6-8 repetitions at 60% of your max, followed by 12-15 repetitions at 40%
• Dumbbell Flys: 12-15 repetitions at 40%, 6-8 repetitions at 60%, 12-15 repetitions at 40%
• Skull Crushers: 15-20 repetitions at 40%, 12-15 repetitions at 60% , 15-20 repetitions at 40%
• Rope Pushdowns: 12-15 repetitions at 40%, 6-8 repetitions at 60% , 12-15 repetitions at 40%

*Repeat each exercise 2-4 times, with sufficient rest between sets.

This workout can be adjusted for each body part, or in conjunction with a whole-body routine. To achieve maximal fat burning during your gym routine, the main goal should be to increase your overall tempo. As mentioned above, weight training and HIIT exercises will also see increased metabolic effects after your workout, so these will be the most effective routines.

Whether it is bodyweight exercises, dumbbell routines, full-body workouts, or isolated movements, maintaining high intensity with your workout will be your best bet in burning excess fat and maintaining muscle mass.

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The post Looking To Up Your Training Intensity? Here Are 4 Intense Fat Burning Workouts For You To Try! appeared first on FitNish.com.

One move that’s effective and simple is a squat. Using just your own body weight, you can get a total body workout that tones your muscles and keeps your heart pumping.

Squatting is great because it works multiple muscles at once, but also because it can be adjusted to fit your level of fitness. Depending on your strength and fitness goals, you can find a squat variation that works for you.

What are the different types of squats?

The most basic version of a squat is the simple bodyweight squat. This involves using only your bodyweight to complete the squatting motion. Those who are unfamiliar with squatting should definitely start with bodyweight squats to ensure they are keeping the proper form.

If you’re a little more advanced and have some gym equipment in your home, then goblet squats might be best for you. Goblet squats involve holding a dumbbell or kettlebell close to your chest as you squat in a wide stance.

Dumbbell squats are similar, but they involve placing a dumbbell on each shoulder as you squat. As with any squat, it’s important to keep your form to reduce injury. Make sure you keep your back straight and squat down without leaning too far forward.

If you have a bench or high step, then you might consider Bulgarian split squats. You can choose to do these with or without weights, but the basic movement involves placing one foot on the bench behind you and lowering your hips. Start by completing a few reps on one leg, then switch and do the same number of reps on the other leg.

What other equipment could I use?

Besides dumbbells, kettlebells, and a weight bench, you could also consider using a squat rack. Squat racks help you safely load weight onto the bar and place it in the proper position on your shoulders.

You’d typically find a squat rack at a gym, but there are some affordable options available that you could purchase for your home. If you’re serious about squatting, then check out this guide to finding the cheapest squat racks.

How can I make sure I’m squatting correctly?

As with any exercise, it’s important to make sure you have the proper form when you’re squatting. The key is to start with light weights or no weights at all to get the basic form down. Once you have nailed the motion, then you can start to adjust and try different variations.

When you’re squatting, it’s important to keep your back straight and knees protected by placing your feet in the correct position. For more info on how to squat, check out these tips.

We know it can be tough to stay home for long periods of time, but it’s important to stay active. Even if you can’t get to the gym, you can still stay on track with your fitness goals by completing easy at-home exercises such as squats.

https://www.instagram.com/p/B8YzkdLnnW1/

https://www.instagram.com/p/B8darwIFkWu/

https://www.instagram.com/p/B7FuMo4hNDH/

photo credits:

• Meghan Holmes
• John Fornander on Unsplash

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The post Coronavirus Got You Stuck at Home? Why Squatting Can Be Your Best And Simplest Home Workout appeared first on FitNish.com.

Simply just follow along, 30s for each exercise. Who would have thought you could do an ab workout and a HIIT session with someone like Jason Derulo!

Remember to also focus on working on your core as opposed to just following ab specific workouts to help enforce strength throughout your body that will help you in multiple exercises and scenarios.

https://www.instagram.com/p/B7lwB9Vh1ey/

https://www.instagram.com/p/B7d2CCmB72S/

https://www.instagram.com/p/B68OrLxlYq6/

https://www.instagram.com/p/B7UWPAEh676/

https://www.instagram.com/p/B5vMCC8B-il/

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The post Jason Derulo And Pamela Reif Do A 8 Minute ABS & HIIT WORKOUT With You! No Equipment Needed! appeared first on FitNish.com.

Samery Moras has a 4th Dan Black Belt in Taekwondo and shares many great tutorials and workout videos on her social media including many Taekwondo kicking workouts. Here are 2 of her workouts, with one focusing on achieving higher kicks.

10-MIN TAEKWONDO KICKING WORKOUT

10-MIN WORKOUT FOR HIGHER KICKS 

https://www.instagram.com/p/B1rzdwglEMd/

https://www.instagram.com/p/B1EVAU4l380/

https://www.instagram.com/p/B0Mkje0FoUG/

https://www.instagram.com/p/BzgAwu6lNrm/

Photo credit:

• Jason Briscoe on Unsplash

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The post Follow Along With Samery Moras As She Takes Us Through A Taekwondo Kicking Workout appeared first on FitNish.com.

Former Bikini Olympia, Nathalia Melo takes a torch to her glute training at destination Dallas with a 45 minute glute workout filled with varying rep ranges, tempos, exercises and time under tension schemes. Learn from her how you can incorporate resistance bands into your leg and glute workouts to really maximize the muscle tension!

https://www.instagram.com/p/B1UaAcXgeos/

https://www.instagram.com/p/B08bgiGAEZb/

https://www.instagram.com/p/B0lxlzNA6z6/

https://www.instagram.com/p/BzfxA8IgiMr/

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The post Nathalia Melo Takes You Through A Banded Glute Workout! appeared first on FitNish.com.

Hanna Öberg shares a great video showing (and correcting) some of the most common training mistakes people seem to make when training their abdominals. She highlights a lot of great points and ways to improve your ab training and get the most out of it.

Gymshark Athlete, Hanna Oeberg Motivation

https://www.instagram.com/p/B08-CBvIC8c/

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https://www.instagram.com/p/B0Bu3HioXvR/

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The post 6 Of The Most Common Ab Training Mistakes By Hanna Öberg appeared first on FitNish.com.

A look into Lauralie Chapados’ training on her road to the Arnold Classic 2019. She shows a glutes workout with Charles Glass at the Mecca! If you are looking for creative glute exercises and a workout to really target and focus on growing your glutes, give this a watch!

https://www.instagram.com/p/BwpV9c8H5aC/

https://www.instagram.com/p/BwnMXToHoXy/

https://www.instagram.com/p/BvzpEYDD-5k/

 

 

 

 

 

 

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A post shared by Lauralie Chapados #dark? (@lauraliechap_ifbbpro) on Apr 10, 2019 at 9:56am PDT

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The post Lauralie Chapados’ Glutes Workout with Charles Glass at the Mecca! appeared first on FitNish.com.