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.

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I haven’t done an ab session like this in a while. I’ve become accustomed to doing weighted ab exercises so this killed me!!! U gotta keep switching it up for results. @pamela_rf is the GOAT for killing my abs in only 8 minutes. You gotta try this. Everybody has 8 mins

A post shared by Jason Derulo (@jasonderulo) on Jan 21, 2020 at 9:20am PST

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I won’t never sell my soul and I could back that

A post shared by Jason Derulo (@jasonderulo) on Jan 18, 2020 at 7:38am PST

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Name this movie

A post shared by Jason Derulo (@jasonderulo) on Jan 5, 2020 at 6:19am PST

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@michelle_lewin

A post shared by Jason Derulo (@jasonderulo) on Jan 14, 2020 at 3:09pm PST

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Is this better?

A post shared by Jason Derulo (@jasonderulo) on Dec 6, 2019 at 8:15am PST

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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.

To give you quick and easy access, here’s a few short clips by Alrieta showing a few of her intense exercises for legs and abs that you can try out if you need a few new exercises!

View the full video!

wall sits

super duper Glute superset

A video posted by fitnish.com (@fitnish) on Apr 28, 2016 at 1:28am PDT

Up downs and squats

Froggy jumps

A video posted by fitnish.com (@fitnish) on Apr 18, 2016 at 7:56am PDT

basic streching

A video posted by fitnish.com (@fitnish) on Apr 13, 2016 at 12:45am PDT

Side lunges

A video posted by fitnish.com (@fitnish) on Apr 7, 2016 at 1:10am PDT

Abs circuit 1

A video posted by fitnish.com (@fitnish) on Apr 5, 2016 at 5:41am PDT

abs circuit 2

A video posted by fitnish.com (@fitnish) on Apr 3, 2016 at 7:48am PDT

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The post Tired Of Doing The Same Ab And Leg Exercises? Here’s A Few Short Clips Of Some Of Alrieta’s Exercises! appeared first on FitNish.com.

Full Interview With Software Developer Turned Fitness Athlete, Shweta Mehta.

What sort of calisthenics exercises do you include in your training? And what body parts are they for?

You need good upper body strength and a very strong core to perform calisthenics and calisthenics helps you build your upper body and core. Yes it’s a parallel process.

I am not doing complete calisthenics practice nowadays, I have given a break to it as I am concentrating on muscle building with the help of weights. However I still use a few exercises to get the benefits.

A few of them are:

• Weighted headstand to build core
• Hand stand walk for concentration and balancing
• Hand stand pushups for shoulders and arms
• Various L-sits for arms and core
• Bar balancing, one arm and isometric pull ups, hanging or upside down crunches and more.

Why do you choose to use calisthenics exercises in addition to weights?

The main reason I use calisthenics is because it maximizes strength. It makes the body work as an integrated unit and not concentrate on an individual muscle.

Almost all the bodyweight exercises are compound exercises.

Secondly, it helps you to keep a watch on your body fat and weight always, because the goal of calisthenics is to master lifting one’s own body. So you can’t set a goal of playing on the bar without taking care of your weight. Basically you can’t let yourself get fat and still plan to do one arm pull-ups.

Lastly, bodyweight training doesn’t require much equipment so I am not dependent on gym during the holidays and when I travel. I still work on my whole body with this training and not only cardio.

Were you intimidated the first time you went into a gym? Do you think many girls are?

Yes of course, I remember that day very well. I didn’t feel good in gym clothes, actually no clothes used to fit as they fit now.

I also remember the initial days of my swimming classes, it was so embarrassing to get into a swimsuit with a chubby body.

But I also wanted a bikini body and one day, I stopped seeing myself in the mirror and decided to just work on my body for a few months. I kept on working out hard with clean food and yes I got rid of that embarrassment.

I smile when I think about my initial days in the gym. I would also like to add that I used to skip the day when I had push ups planned, I used to find it soo hard to do even 5 push ups. And now, I can do 50 plus in one stretch and it definitely feels good.

And yes I think many girls share the same feelings which I did. Many of them have body image issues, eating disorders and lack of confidence. And for a fact, over weight people are always used as a subject for comedy in real life.

I would suggest forgetting everything and just give it a try, everyone has to start at a point. It’s never too late to start something new.

What are some great exercises that you do for your core and abs?

I perform abs twice a week and not more than 20 minutes per session. You work on your core automatically if you lift heavy, while performing compound exercises and while performing calisthenics.

Whenever I perform, I prefer supersets. I am mentioning 2 of them below:

• 5 * 20 weighted cable crunches

Superset

• 5 * 20 in-out abs

Superset

• 5 * 10 full sit ups on declined bench

OR

• 5 * 20 weighted cable crunch

Superset

• 5 * 20 Leg Hip raises

Superset

• 5 * 20 Flutter Kicks

I also include hanging leg raises, planks, stability ball crunches, weighted ab machine etc. The only thing I make sure is I make it intense by doing supersets and perform them after any weight session. I do not include any exercise for obliques.

What are some of your favourite exercises for building your glutes and hamstrings?

• Squats
• Single Leg Curls
• Stiff Legged Barbell/Dumbbell Deadlifts
• Push Downs on assisted chin up machine
• Plyometrics.

What does a typical leg workout look like for you?

My typical leg workout is always about one muscle group. I split my leg workouts in three day sessions. So basically I have three leg day sessions a week but I target different muscle groups on each day.

• Monday is always quadriceps day.

Typical Exercises are Squats, Lunges, Leg Extensions, Leg Press along with other exercises.

• Thursday is always Hamstrings (+Plyometrics) Day

Typical Exercises are Squats, Leg Curls, Stiff Legged Deadlifts along with other exercises.

• Friday is Glutes Day

Typical Exercises are Squats, Kickbacks, Bench Wraps along with other exercises.

I add one session on Saturday that is not planned as part of my workout routine. I call is Squat Day. I do only squats as part of my weight session on this day.

I split them but there is no compromise on the intensity of workouts, every leg day is a typical painful leg day.

Full Interview With Software Developer Turned Fitness Athlete, Shweta Mehta.

Related Images:

The post All About Training & Calisthenics With Fitness Athlete, Shweta Mehta Plus Leg And Ab Workouts! appeared first on FitNish.com.

I train abs three times a week.

Ab Workout and exercises:

Read Castro’s Full interview here!

1. Normal Planking

• 4 sets of 1 minute each.

2. Side planking right

• 4 sets of 1 minute each.

3. Side planking left

• 4 sets of 1 minute each.

4. Lying down crunches

• 4 sets x 20 reps

5. Hanging leg raises

• 4 sets x 20 reps

6. Lying down leg raises ( Medicine Ball)

• 4 sets x 20 reps

7. Bicycle crunches

• 4 sets x 20 reps

8. Ab Crunch Machine

• 4 sets x 20 reps

9. Ab Crunch Rotation with Medicine Ball

• 4 sets x 20 reps

Related Images:

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Quick Stats

Name: Ninos Sarkis
Age: 24
Height: 5’5
Competition weight: 79 Kg
Current weight: 82 Kg
Current city: Hamilton, Ontario, Canada
Occupation:  Teacher

How long have you been training consistently for and how did you get into this lifestyle?

My childhood was an active one. I enjoyed riding my bike and playing neighbourhood games such as nikki nine door and chase. I started playing hockey at the age of 5, soccer at 8, wrestling at 16 and developed quite a physique for myself during those years. This physique was the foundation for my bodybuilding career.

In high school i played soccer and wrestled. I had a vast group of friends and was pretty popular with everyone. I did the usual high school party routine and really enjoyed my time in Brebeuf.

It was in grade 12 when I joined my first fitness class. I never took it serious until i started to see results and getting a few compliments from friends and family. After grade 12 i had no money to get a gym membership so I started training in a basement with an old friend of mine, Loudon Ehler. This is when i discovered bodybuilding. Every day i would cycle to his house to get a few hours of training with him and feel that pump i would always be craving for.

“Before every workout we would sit and watch videos of all the bodybuilders like Arnold, Jay and Ronnie and it was then where i said i wanted to be just like them.”

At the beginning of 2011, I said to myself that this would be the year that I would compete and make a name for myself in bodybuilding.

What do you love about it and what keeps you motivated?

What gets me motivated and focused to keep training is the feeling I had at my very first show. After all those months training for it and stepping onto that stage for the very first time was just ….speechless.

“I am addicted to the lights on the stage and the crowds cheering.”

Also let’s not forget every athletes favorite source of motivation, YouTube!

What competitions have you competed in and your placing?

2011 Season

• Henderson Thorne classic, lightweight,  2^nd
• Provincials,  welterweight, 3^rd

Tell us a bit about your journey leading up to your first competition.  What was the best part of doing it and the worst?

It was May 2011 where I said I would stop wasting my time and money partying every weekend. The morning after my hockey season was over I decided to start training for a show. Every morning I would wake up at 6am to do cardio with a mid afternoon workout, for 4 months straight. I felt so healthy and amazed of how much I was capable of doing with the dedication and focus I had. My parents were not the most supportive people about this path I was heading towards especially when I dropped out of college to pursue my dream to be on stage. But then again I wouldn’t be doing what I love now if it wasn’t for that hard decision I made. This dream made me fall in love with cooking and led me into a new direction of education in the culinary arts world which compliments my everyday life.

What are your future plans?

My goal is to get on stage at the April shows and compete as a middleweight. I want to dominate that category and it can be a huge advantage with my height being at only 5’5. As for other future plans, I am educating myself to be a culinary teacher and hope to teach high school students the proper way to cook, eat and live on a healthy plan.

Take us through an average day of yours:

Well it’s hard to say what my average day is because it’s always changing. Depending on the time of year I’m either in school or working.
Either way…

• 8am – Wake up( I have 2 meals before gym)
• 10am – Gym
• 11:30 – Home, Ice shower and then a post workout shake
• 12:30 – Post workout meal
• 1:00 – I will take a couple of hours on working with my trainees, replying to emails and researching.

The rest of the day is just a lot of resting, watching cooking shows and allowing my body to recover for the next day! Also either working or in school.

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

My Off season diet usually weights in at about 4500- 5000 calories.

Off season daily meals:

1. 8 eggs(2 whole), steak, oats, fruits
2. Tuna, greens, Orange juice
3. Pre workout shake
4. Post workout shake
5. Pasta, 2 whole wheat bread slices
6. Chicken, rice, greens
7. Chicken, rice, greens
8. Anything I want! (cheat meal)
9. 4 Eggs, almond butter, shake

My Pre Contest diet usually weights in at about 3500-4000 calories.

Pre contest daily meals:

1. 8 egg whites, steak, oats, fruits
2. Tuna, greens
3. Pre workout shake
4. Post workout shake
5. Chicken, rice, greens
6. Chicken, rice, greens
7. 8 egg whites, almond butter

Both off season and pre contest diets are pretty much similar to one another which I like. My off season I don’t mind how much I am putting on my plate where as my pre contest diet I will have everything weighed up to the exact number I need! And as you can see on my off season I have a cheat meal every day since I am in growing stage where on my pre contest diet I will only have a cheat meal once every week usually the night before a big workout like my legs!

Being a qualified chef, with the ability to create amazingly rich dishes and desserts, how do you avoid giving in to any cravings that you get and whipping up a great treat?

I was never really into cooking/baking and my mother couldn’t keep up with making my meals separate than the rest of my family during my shows. So my mother taught me how to cook and I started to love it and as time went by I started to teach myself amazing dishes to keep my everyday dieting so tasty! Honestly it is hard to keep away from all those deserts I make in the kitchen at work but you get use to it when it’s an everyday thing. A lot of people ask me to create a dish they eat and then enhance the flavor in it to make it much more delicious. So in the near future I will start to give back to people by creating videos on YouTube how to cook healthy delicious meals for breakfast, lunch, pre/post workout, dinner and late night snacks.

What supplements do you use if any?  And do you have a favorite brand?

Vitamins- A,B6-12,C,D,E, Fish Oil, Multi

Other than that I am all about the Herbalife 24. I use all 7 products and it’s by far the best supplements I have taken and it keeps me going strong!

Give us a brief description of your philosophy on your training and on average how long do you workout for?

My philosophy is very much so like Arnold’s, that bodybuilding is not a single-event endeavor.

“If you really want to see success, you must focus on all three components which include your training program, your nutritional intake and your mental approach.”

Usually my workouts will last 1 to 2 hours depending on what I am training that day.

My training split looks like this:

• Monday – Chest/arms/abs/calves
• Tuesday – Back/hams/calves
• Wednesday – Rest
• Thursday – Shoulder/arms/abs
• Friday – Legs/calves/chest
• Saturday & Sunday – Rest

This programme allows me to get a lot of rest. It might not work for many people but it has worked great for me.

What’s your favorite form of cardio?

Off Season – Morning shinny from 9am-11am of pick up hockey at a local rink.
Pre season- Stairs for 20 minutes after every workout

What would you say are the three best exercises you can do to build rock solid abs?  And your tips to achieving great abs?

• Hanging knee-ins
• Cable Crunches
• Cable side crunches (oblique’s)

These three exercises really brought my abs out to perfection. In order to get those solid abs everybody wants, you need to first understand that working them out is only 40 percent of the work!

“I tell people this all the time that eating properly will give you that extra 60 percent you need in order to have those rock solid abs. Dieting is everything and plays a huge part in the fitness world.”

Always train abs to failure and make sure you’re in massive cramping pain when finished and always squeeze and hold every rep.

Favorite bodybuilders:

Arnold Schwarzenegger and myself haha

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller more aesthetic physiques like Frank Zane.

No disrespect to jay and Phil but I’m more of a fan of Franks body. It’s a lot healthier looking than the guys today. People like Zane and Arnold had amazing bodies with such huge chests and tiny waists whereas now the Olympians’ chests are the same size as their waists making them look like a bunch of gorillas.

Favorite Quotes:

You’re only as good as your last rep.

“The worst thing I can be is the same as everybody else. I’d hate that.” – Arnold Schwarzenegger

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

Stay dedicated, stay hungry, stay focused and become the animal that lays beneath your skin!! Here is a quote that I love that goes good with this question you’re asking me.

“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable” — Socrates

It’s never too late to change!

Related Images:

The post One on One With Canadian Bodybuilder & Chef, Ninos ‘The Myth’ Sarkis appeared first on FitNish.com.

This workout should not take you more than an hour and 15 minutes or so, just remember to keep your rest periods relatively short, about 45 seconds to 1 minute and 15 seconds.

When training the chest muscles, I find that by really tensing and squeezing the chest on each rep, helps to keep focus and tension on the chest, and allows more work to be done primarily by the chest.

When training abs, many people try to rush through the exercises and just ‘go through the motions.’  For example when doing traditional sit ups, people tend to move up and down in a very quick fashion trying to get it done as quickly as possible without truly working the abdominals.

I really think with abdominal exercises, a more slow, controlled movement, allowing you to feel the abs contract at the top, bottom and in the middle of each movement is best.  Be sure to exhale as you contract the abs.

BUT I also believe that the fast paced exercises can also play a role, but only every now and then.  Rather have a few exercises where you use proper control, and then one or two exercises where you just bust it out and try to do the exercise relatively quickly, because trust me, you will still feel the burn.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 20, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.  Make sure to use proper form and FULL range of motion in all exercises.  If your range suffers then reduce the weight!

Download a printable workout log of the Chest and Abs Workout here:

• Editable Word Document: WOW Chest And Abs
• Pdf Document: WOW Chest And Abs

Chest and Abs Workout

Exercise 1:

• Incline barbell chest press

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 2: 

• Flat (bench) cable chest press (using the cable machine)

Sets: 5
Reps: 15, 12, 10, 8, 6
Increasing weight each set.

Exercise 3:

• Flat (bench) dumbbell flyes

Sets: 4
Reps: 20, 15, 12, 10
Increasing weight each set.

Super Set With

Exercise 3.1:

• Flat dumbbell chest press

Sets: 4
Reps: 12, 12, 10, 10
Increasing weight every second set.

What is a super set?  A super set is where you perform one exercise straight after another.

Exercise 4:

• Decline barbell bench press

Sets: 4
Reps: 12, 10, 10, 8
Increasing weight each set.

Exercise 5:

• Standing cable crossovers

Sets: 2
Reps: 20, 15
Increasing weight each set.

Exercise 1:

• Hanging leg raises

Sets: 4
Reps: 25, 20, 15, 10

Super Set With

Exercise 1.1:

• Decline bench sit ups with weight

Sets: 4
Reps: 25, 20, 15, 10

Exercise 2:  

• Incline bench lying leg raises with hip thrust

Sets: 4
Reps: 12, 12, 10, 10

Exercise 3:

• Crunches (Extending and straightening legs after each rep)

Sets: 4
Reps: 20, 20, 15, 15

Super Set With

Exercise 3.1:

• Bicycle kicks

Sets: 4
Reps: 25, 25, 20, 20

Related Images:

The post Workout of the Week | Chest and Abdominals appeared first on FitNish.com.