In today’s digest we bring you articles on 6 Plyometrics Exercises for a Better Workout in Less Time, IFBB Boston Pro Postponed Until 2021, The Workout That Burns 350 Calories In 13 Minutes – Fitness and Power and THE 5 MINUTE AB WORKOUT. Hope you enjoy them…
6 Plyometrics Exercises for a Better Workout in Less Time
Photo: Pond5 Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes, but the benefits extend out to the average Joe and…
Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes, but the benefits extend out to the average Joe and Jane in both body and mind,” says Adam Rosante, NYC-based trainer and creator of the popular bodyweight interval workout WaveShape.
“The intensity of firing up your big muscle groups with such speed sends your heart rate through the roof and burns a ton of fat.” Plus, Rosante explains, when your brain is forced to process the mechanical speed required of plyo moves, it has the potential to improve overall cognitive function.
But there’s better news yet: There may be an even more efficient way to do this powerhouse type of workout.
Plyometrics Exercises: The Power of Cluster Sets
Though many people stick to the standard two or three sets of 10 to 15 reps, flipping that format on its head might actually improve your performance, according to a new study published in the Journal of Strength and Conditioning Research. Exercisers who did cluster sets — 10 sets of shorter reps ranging from only two to five — were able to jump higher and reach greater takeoff velocity during their workout, which could result in more explosive power.
The sweet spot is sets of three to five reps, found Lee E. Brown, Ph.D., study coauthor and director of the Center for Sport Performance at California State University in Fullerton. Do fewer than that and you can’t maximize the eccentric (or muscle-lengthening) phase of the movement, which will lessen your velocity. Go for more than five and you’ll get too fatigued to maintain your max jump height. It’s important to note that ample rest is also key to helping you reach maximum power and jump height throughout every rep, says Brown. Aiming for 30 to 45 seconds between sets allows you to start each set feeling fresh.
Want to know what cluster sets feel like? We had Rosante design the following plan, a mix of moves to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move — using momentum from the previous rep to drive speed and power — and rest 30 seconds between sets.
Your Quick Plyometrics Workout in 6 Moves
1. Plank Squats
How to: Start with your feet shoulder-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, until thighs are parallel or close to parallel with the floor (a). In one fast motion, drop the hands to the floor and jump your feet back to a plank position, making sure the body remains in a straight line from head to toe (b). Immediately jump your feet back to the squat position to complete one rep (c).
2. Plyometric Push-Ups
How to: Start in a plank position with wrists directly under the shoulders, body in a straight line from head to toe (a). Lower your chest to the floor and then push up explosively with enough force for your hands to leave the floor for a second, and then land softly (b).
3. Broad Jumps
How to: Stand with feet hip-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up as high as you can and forward, and focus on landing softly on your feet (b). Immediately return to the quarter-squat position and repeat (c).
How to: Stand with feet shoulder-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair until thighs are parallel with the floor (a). Jump straight up explosively and as your feet leave the floor, cross your right leg in front of your left, then uncross so you land with feet shoulder-width apart to complete one rep (b). Immediately lower back into the squat and repeat, this time crossing the opposite leg in front.
5. 180 Jump Squats
How to: Stand with feet hip-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up, turning your body 180 degrees mid-air, in order to land facing in the opposite direction (b). Immediately lower into your quarter-squat again, and jump and turn in the opposite direction, so you land in starting position to complete one rep (c). (For more squat variations, head here!)
6. Pass, Fall, Go’s
How to: Kneel on the ground and hold a weighted ball with both hands against your chest. Explosively push the ball forward from your chest and release it far as possible (a). Follow through by falling forward and catching yourself with your hands on the ground shoulder-width apart (b). Push back up and take off sprinting to the ball (c). When you get to the ball, that’s one rep (c).
Originally published December 2014. Updated February 2018.
50 Ab Exercises to Score a Stronger Core
5 Easy Arm Exercises for a 30-Minute Workout
3 Quick HIIT Workouts for Beginners
6 Plyometrics Exercises for a Better Workout in Less Time was originally published at https://dailyburn.com/life/fitness/plyometrics-exercises-workout/
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IFBB Boston Pro Postponed Until 2021
Fans and athletes alike were gearing up and excited for the upcoming IFBB Boston Pro. Unfortunately it now seems they will be waiting a while longer before the event can take place. The IFBB Boston Pro show was expected to go down in about 9 weeks time. There were a ton of different athletes who…
Fans and athletes alike were gearing up and excited for the upcoming IFBB Boston Pro. Unfortunately it now seems they will be waiting a while longer before the event can take place.
The IFBB Boston Pro show was expected to go down in about 9 weeks time. There were a ton of different athletes who were preparing for the contest, all of which were looking sharp. It truly seemed like things were looking good for this important show.
Unfortunately it seems that this hard work will be going to waste, as the IFBB Boston Pro has been postponed. According to a post to Instagram, the restrictions being placed by the leadership in Massachusetts, due to the global health crisis, are too much for them to continue putting on the contest. While things seems good at first, a spike in cases from the state have left no choice but to further restrict the size of gatherings that can take place.
“In the wake of concerning signs that COVID-19 cases were beginning to creep back up in Massachusetts, Gov. Charlie Baker announced a series of moves Friday aimed at “stopping the spread.”
For indoor gatherings, the maximum remains unchanged at 25 people in a single enclosed area.
Baker’s order does however reduce the limit on outdoor gatherings from a maximum of 100 people to 50 people in a single space. For smaller spaces, a limit of 25 percent of the area’s legal maximum occupancy — or eight people per 1,000 square feet where no occupancy is recorded — may also apply
As a result we have made a decision to postpone the IFBB Boston Pro.”
That being said, while the pro show has been postponed, the NPC event will be going ahead as planned. However this is extremely disappointing, especially for those athletes who had been hard at work to prepare for the event. In particular, fans were pumped to see Keone Pearson, Regan Grimes, and Antoine Vaillant take the stage and show what they’ve got, but sadly all we will have to look at, is the prep work that they have shared on Instagram.
It really is a shame that we will not be able to see these terrific athletes competing at the IFBB Boston Pro this year. Of course, given the reasoning given for why the show is postponed, it seems like the right move from the officials. While it is disappointing, the most important to thing is to look out for the safety of the athletes, while being sure to follow protocols.
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IFBB Boston Pro Postponed Until 2021 was originally published at https://fitnessvolt.com/ifbb-boston-pro-postponed/
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The Workout That Burns 350 Calories In 13 Minutes – Fitness and Power
Let’s be honest – when it comes to exercise, most of us are in constant search for the workout that burns the most calories in the shortest amount of time. And while running can be a great fat-burning routine, not everyone enjoys this cardio activity and that’s alright because science suggests that you don’t have…
Let’s be honest – when it comes to exercise, most of us are in constant search for the workout that burns the most calories in the shortest amount of time. And while running can be a great fat-burning routine, not everyone enjoys this cardio activity and that’s alright because science suggests that you don’t have to pound the pavement any longer in order to incinerate fat.
In fact, you can burn far more calories by doing high-intensity weight training, according to multiple studies on this subject. When the researchers at the University of Southern Maine estimated energy expenditure during exercise, they discovered that weight training burns up to 71% more calories than it was originally presumed.
Weight training alone can increase muscular strength and your basic metabolic rate, while aerobic workouts fortify your cardiovascular system, so it’s no wonder that combining both in one workout is the most powerful approach to fat burning.
We’ve so far seen a great deal of effective fat-burning workouts based on weight training, but the latest routine detailed in a brand new study coming from North Dakota State University beats everything we’ve seen in the past. According to the findings that were presented at the American College of Sports Medicine Annual Meeting in Boston, Massachusetts, with this routine the study participants were able to torch close to 350 calories in just 13 minutes!
That’s double the number of calories burned by running at a 10-minute mile pace for the same amount of time, and almost 40% more than you would burn by performing CrossFit’s Cindy workout for 20 minutes!
In the North Dakota State University study, male subjects performed as many reps of a resistance exercises at 50% of their 1-rep max as they could in 30 seconds, then paused for 15 seconds. The program included three sets of six different resistance exercises performed on the same way in a consecutive order for a total of 13 minutes.
Then, the researchers assessed both aerobic and anaerobic energy expenditure during the 13-minute workout and found out that on average, the subjects had burned up to 346 calories, which is a ground-breaking discovery, given the fact that no other workout has shown such impressive results so far.
According to the lead author of the study, Jake Erickson, the key to these results was the ultra-short, 15-second rests between sets. By giving your body less time to recover between bursts of intense physical activity, you’re able to burn a lot more calories. For example, the control group who performed a similar workout but had longer rests burned around 15% less calories, even though they used heavier weights.
We’re assuming that you’re pretty interested in how exactly this amazing workout looks like, so let’s cut to the chase – here’s the workout that will help you move in the fast lane to a super lean body.
The 13-minute fat loss workout
Perform as many reps as possible (AMRAP) of the following exercises in a consecutive order, using a weight that’s 50% of your 1-rep max.
- Bench press: 3 sets x AMRAP, 15 seconds rest
- Bent-over row: 3 sets x AMRAP, 15 seconds rest
- Bicep curl: 3 sets x AMRAP, 15 seconds rest
- Lying triceps extension: 3 sets x AMRAP, 15 seconds rest
- Leg extension: 3 sets x AMRAP, 15 seconds rest
- Lying leg curl: 3 sets x AMRAP, 15 seconds rest
The Workout That Burns 350 Calories In 13 Minutes – Fitness and Power was originally published at https://www.fitnessandpower.com/training/workout-routines/workout-that-burns-350-calories-in-13-minutes
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THE 5 MINUTE AB WORKOUT
In this post we will show you a five-minute ab workout to tighten up the mid-section and trim your obliques. With this easy workout, you’ll be bathing suit-ready in no time. Anyone can find an extra five minutes in their day, right? Let’s get started! Plank: 30 SecondsThe plank will build every muscle in your…
In this post we will show you a five-minute ab workout to tighten up the mid-section and trim your obliques. With this easy workout, you’ll be bathing suit-ready in no time. Anyone can find an extra five minutes in their day, right?
Let’s get started!
Plank: 30 Seconds
The plank will build every muscle in your core, including your obliques and lower abdominals. It might actually take some time to build up to a 30-second plank, but hold the position for as long as you can. If you can get up to two minutes, you’ll achieve maximum results from this move. Studies show there’s notmuch physical benefit to holding one for longer.
Side Planks: 1 Minute
Roll over onto your side and prop yourself up on your elbow. Holding your body as straight as possible just like a regular plank, hold your position for 30 seconds on each side.
Mountain Climbers: 30 Seconds
While in a plank position, bring your knees to your chest, alternating from right to left as if you’re — you guessed it — climbing a mountain.
Standing Oblique Crunches: 1 Minute
Press your arm (with weight) above your head and upon bringing it down to your shoulder lift your knee to touch your elbow, do 30 seconds each side.
Bicycle Crunches: 30 Seconds
Lying flat on your back, channel your inner Lance Armstrong and air cycle away. Bring alternate knees toward your chest. With your hands behind your head, raise your upper body slightly and touch your opposite elbow to your knee at the same time.
Regular Crunches: 30 Seconds
Lying flat on your back with your knees slightly bent, raise your upper body slightly off the floor. Forget the old sit-ups. The trick to a proper crunch is just to squeeze your abs tightly. Your upper body should never come completely off the ground. Work in as many as you can do in in 30 seconds.
Leg Lifts: 30 Seconds
The reverse sit up. Lying flat on your back, lift your legs up off the floor and move them toward your face as though you are trying to kick the space above your head. Lower them slowly, concentrating on contracting your abs each time.
Flutter Kicks: 30 Seconds
Still lying on your back, lift your legs slightly off the floor and move your legs in small scissor-like motions. Do as many as you can do in 30 seconds without stopping.
Your 5 Minutes Are Up!
Your abs are one of the only muscle groups that can benefit from working them out every day, so don’t be afraid to add this little five-minute routine whenever you have a break. You’ll be amazed at the difference a few minutes can make in the way your pants fit.
When this ab workout becomes easy for you, add some reps to these exercises or switch some out for the bonus moves above. The trick is to make sure you’re feeling a burn with each workout. That’s where the muscles are being torn down to rebuild a stronger foundation.
Give it a try for 30 days. What have you got to lose, besides unwanted belly fat?
Keyword : 5 minute ab workout
THE 5 MINUTE AB WORKOUT was originally published at http://www.trainhardteam.com/the-5-minute-ab-workout1/