06/17/08 Circuit Workout…

This will most likely be Tuesday’s (June 17) circuit. Notice there is no designated “rest time.” Prepare to be toast! Lower, Upper & Core Circuit: 20 DB Squats 25 Push-Ups 30 V-Ups Jump Rope for 1 Minute 20 Jump Lunges 25 Curl & Press 30 Double Crunches Jump Rope for 1 Minute 20 Wide-Stance RDLs 20 Rear Delt Raises 30 Bicycles Jump Rope for 1 Minute 20 Alternating DB Lunges 10 Dive Bomber Push-Ups Plank for 1 Minute Jump Rope […]

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Fit Tips from Buff Gal Summer Glau

This month, Summer Glau, who stars in the Fox sci-fi series Terminator: The Sarah Connor Chronicles, shares some workout tips with Women’s Health magazine. The show, in case you haven’t seen it, is set between the second and third Terminator movies and focuses on Sarah Connor’s battle against the rise of the robots with her savior son, John. Glau plays the new Terminator protector in the form of a teenage girl, Cameron. Glau, 27, needs to work hard off the […]

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Be a Sissy … Squater, That Is!

With a name like that, it’s no wonder the sissy squat isn’t so popular in gyms. But the sissy squat isolates the lower quadriceps and mimics leg extensions–and it can be done without any equipment. Here’s how: 1. Stand upright, with your feet shoulder-width apart and your toes pointed straight ahead. 2. Hold something stable for support. 3. Bend your knees and rise up onto your toes, and slowly lower yourself toward the floor. Your butt should almost touch your […]

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Best Medicine for Six Pack Abs

Best Medicine for Six Pack Abs

What is a medicine ball slam–and what muscle does it work? ~Sophie, via email A medicine ball slam is an explosive exercise that works your abs. Here is how to perform a medicine ball slam: 1. Stand with your feet shoulder-width apart and bend your knees slightly. 2. Swing a 20-lb non-bouncing medicine ball back behind your head, drop into a squat, and forcefully slam the ball on to the ground. 3. Pick the ball up and repeat for reps. […]

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Develop Your Hamstrings

If you’ve got a Swiss ball and a mat, you can perform this exercise to help develop powerful hamstrings. Swiss Ball Hamstring Curl: Lie on your back with your heels on the Swiss ball. Your legs should be straight at the start of the movement, with your butt off the floor. Keep your abs tight. Roll the Swiss ball towards your butt with your heels. Contract your hamstrings at the end of the movement. Release the tension and roll the […]

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Drill Coach Total Body Circuit

So … what do I have in store for this week’s group circuit workout at the gym? A total body circuit with lots of squats, push-ups and plyometrics. Warm-Up Circuit 10 prisoner squats 10 arm shuffles 10 lunges Plank – 30 second hold Rest 30 seconds and repeat 3 times Circuit 1 10 dumbbell single-leg RDL RIGHT, then 10 3-point dumbbell rows, left leg up 10 dumbbell single-leg RDL LEFT, then 10 3-point dumbbell rows, right leg up 10 rim […]

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Pushing Passed the Push-Up

There’s more than one way to do push-ups–and Nick Tumminello, owner of Performance University in Baltimore, puts together some great push-up workouts in Everything Push-Ups on T-Nation. One is the 20/20/20 push-up, a body weight circuit that’s easy to remember. Tumminello suggests using it at the beginning of a power endurance phase. Perform the following with no rest: 20 seconds of push-ups 20 seconds of paused push-ups (hold the bottom position) 20 seconds of clap push-ups Rest 1 to 3 […]

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Hangin’ Clean at the Gym

It’s hard not to get absorbed into NBC’s Olympic coverage. According to the network, the first two days of the Beijing Olympics drew an average audience of 29.1 million, making it the most highly rated broadcast of the Summer Games held outside the United States since 1976. And while watching the Games from your couch is inspiring, why not take some of what you’ve seen this past week and apply it to your fitness routine? When preparing your next workout […]

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Roll Out Your Swiss Ball

All eyes are on the 2008 Beijing Olympics, and it’s hard not to take notice of the athletes’ physiques. Most of us are not professional athletes—but that doesn’t mean we can’t steal some moves from their workouts. So pump some life back into your Swiss ball and try some moves that Olympic swimmers and gymnasts are doing. Florida Panthers’ strength and conditioning coach Andy O’Brien, who started working with 40-year-old Dara Torres in November 2007, includes Swiss balls, medicine balls, […]

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Killer Strength, Cardio and Ab Circuit

Thursday’s Strength/Cardio/Ab Circuit: Warm Up: 2 minutes jumping jacks 40 BW squats 40 mountain climbers Complete only once Circuit 1 Ladder push-ups: Do a pushup, partner does a pushup, do 2, partner does 2, do 3, partner does 3, do 4, partner does 4, do 5, partner does 5. You’ve now each done 15 pushups. 5 X suicide runs 50 side-to-sides for abs Rest 30 seconds, repeat Circuit 2 15 DB split squats RIGHT leg, hold on last rep and […]

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