Workout Routine:

- 20 Back Extensions
- 20 Knees to Elbows: Advanced -- hang, Beginner -- standing
- 40 Double Arm Kettlebell Swings:

• 36lb. (1 pood) = for males
• 18lb. (1/2 pood) = females

- 20 Sit Ups
- 20 Supermans
- 20 Mountain Climbers

- Repeat 4-5 times depending on fitness level. Beginners may need to cut the reps in half. Let me know your time and how your core feels after!

• Beginning a Fitness Program Beginning a fitness program is not something that has to be inherently overwhelming. The way to make sure that you are not overwhelmed by your brand new fitness regimen is simply to make sure that you are armed with all of the proper tools in order for you to get......
• Five Reasons to Swim to Fitness [caption id="attachment_488" align="alignleft" width="240" caption="Swim for Fitness"][/caption]When you think about exercise, what do you imagine? Do you think about running laps on the treadmill, or pushing weights up and down a machine at the gym? It's easy to forget that exercise can include a variety of activities, and that some......
• Simple and Serious Resistance Band Workouts Most people know what resistance bands are, but do not realize how effective these exercise tools can actually be at building strength and helping to work off weight. How can a series of rubber tubes or bands actually do anything, right? It is time to lose this attitude because resistance......

These are some of the best back exercises I have found, we are going back to back on this workout!

Warm up: 10 minutes on the elliptical, then 5 minutes of indoor row

Back Exercise Workout Routine:

- Seated Cable Rows; Advanced = 80 to 100 lbs, Beginner = 30 to 60 lbs

- Hang Power Cleans (if you don’t know or not sure how to do a clean, then do barbell shrugs!) Advanced = 85 to 115 lbs, Beginner = 45 to 65 lb bar

- Lat pull downs (in front); rotate each set with: wide grip then normal grip on the straight bar, then close grip on the ‘V’ bar; Advanced = 125 lbs, Beginner = 40 -60 lbs

- Sumo High Pulls (or upright barbell rows)

- Back Extensions (or hyper extensions)

- repeat circuit 3 to 4 times. Post your time and how many circuits you completed!

• My Current Fat Man Workout Routine The following is my new weekly workout routine. I decided to switch things up a bit after reading John's post about multi-joint exercises. I try to switch things up every six or so weeks so that my body doesn't adapt. Now was the perfect time. Right now I am going......
• Why Pay Gym Membership & Personal Trainer Fees when YouTube is Free? To get a change of pace from my normal push ups, sit ups and treadmill routine, I thought it would be a nice change of pace to go back to free weights 2 to 3 times a week or use a few high tech cardio machines (elliptical machines, rowing machines,......
• Workout Activities for Your Fitness Level Exercising is the best way to get in shape. You can pretty much do whatever activity you enjoy; the key is to exercise at your own pace. For example, if you like to run, a beginner should run slower and shorter distances. A more advanced runner will want to run......

Train hard like an athlete and win. Then celebrate like an all star!

Warm up: 800 meter run (2 laps around track) 2 sets of 25 push ups, 20 walking lunges

Workout:

- 25 full sit ups
- 25 back extensions
- 20 mountain climbers
- 25 burpees
- 30 second side planks (on each side)
- repeat the circuit 4 rounds and post your time!

• Beginners Guide to Circuit Training Circuit training is a great exercise that combines the benefits of lifting with cardio. If you are completely unfamiliar with how circuit training works, here is a brief guide to get you started. I'll cover most the basics and provide some exercises and tips you can use at home. If......
• Exercise Anywhere You Go The best way to benefit from weight loss and exercise is to make it simple. When you make small, regular changes, they will actually add up to much more serious weight loss improvement than what you would achieve by making too many changes at once. There are a wide variety......
• Charles goes over 2,000 as UConn beats Pitt 98-56 [/caption] PITTSBURGH —The incredible numbers keep adding up for No. 1 Connecticut, yet the Huskies only have one single goal in mind—raising the national championship trophy at the end of the season. Tina Charles scored 24 points to become the sixth Connecticut player to reach 2,000 points in her career......

Warm up: 15 minutes on elliptical machine or stair master, 2 sets of 25 push ups

Workout:

- 40 walking lunges
- 20 superman  back extensions
- 20 mountain climbers
- side planks; 30 seconds on each side
- complete 4 rounds for time, post your time!

“Clark Kent is who I am, Superman is what I can do” - Superman (the movie) quote

• Former Fat Guy Rob Cooper On Fitness I recently had the pleasure of speaking with Rob Cooper, the Former Fat Guy, about his natural weight loss experience. We covered his fitness, nutrition, and mental health. He is an inspiration to all, he once weighed nearly 500 lbs. 500 POUNDS! It took him only two and half years......
• Simple and Serious Resistance Band Workouts Most people know what resistance bands are, but do not realize how effective these exercise tools can actually be at building strength and helping to work off weight. How can a series of rubber tubes or bands actually do anything, right? It is time to lose this attitude because resistance......
• Are You Too Busy for Exercise? /caption] Don't Let Being Too Busy Derail Your Exercise Routine One of the most common complaints that many people have is that they are simply too busy for proper exercise. I know that I always have about 600 blogging tasks on my plate. When you consider how many activities the......

Warm up: 50 jumping jacks, 25 push ups

Workout:

- 15 crunches (Each rep squeeze abs for a minimum of 5 seconds. Make sure that your shoulders are off the ground, your pelvis tilt up and your glutes tight… Rest 2 seconds in between each rep)
- stay in crunch position; on back with your shoulders off the floor, 15 leg extensions
- 30 back extensions or super man (medicine ball optional)
- 15 hip lifts (back on the floor, straight legs lift)
- one minute planks (beginners 30 seconds)
- Repeat core circuit for a total of 3 rounds

Quote: “It’s the eye of the tiger: it’s thrill of the fight. Rising up to the challenge of our rivals. And the last known survivor will be winning the fight. And they’re owing it all to the eye of the tiger. -- Theme Song from the movie “Rocky”

• My Current Fat Man Workout Routine The following is my new weekly workout routine. I decided to switch things up a bit after reading John's post about multi-joint exercises. I try to switch things up every six or so weeks so that my body doesn't adapt. Now was the perfect time. Right now I am going......
• Link Love - Talking Trash and Super Skinny Models Hey, I just joined the WOMAN Challenge (Women and girls Out Moving Across the Nation) this week. (Thanks for the inspiration, MizFit!) It's an 8-week fitness challenge for women to exercise at least 30 minutes or get in 10,000 steps each day. Registration is free, and you can progress along......
• Bicep Building and Arm Development through the Muscle Shocking Technique, Part One Changing things up to prevent fitness stagnation is key to a long term progressive exercise plan. To break through plateaus and continue getting shredded you have to fool your muscles. Keep in mind that muscles are smart and adapt relatively quickly to routine so utilizing shock techniques can separate your......