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Entries in Back (49)

Friday
Feb202015

Full Week of Workout Videos - Wednesday Back and Biceps Home

1:31 minutes - 1005 Calories - Average Heart Rate 135 - Max Heart Rate 168.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Wide single arm Pull Downs x2 sets (Lats)
  • Wide Pull-ups x2 sets (Lats)
  • Narrow single arm Pull Downs x2 sets (Lats)
  • Chin-ups x2 sets (Lats)
  • Seated Rows x2 sets (Lats & Middles Back)
  • Straight arm pull down x4 sets (Lats & Core)
  • Preacher Curls with Cables x4 sets (Biceps)
  • Single Arm Curls with Cables x4 sets (Biceps)
  • Front Lever combined with Toes to Bar x2 sets (Abs, Core, Lats)
Sunday
Feb092014

Back to the Basics - Body Weight Only Full Body Workout

In this "Back to the Basics" YouTube Video I show you a Full Body Workout using only your body weight. Well I bring in some dumbbells for some option add on exercises but they are not required to get a full body workout.

The main exercises I show you are: the push-up, the pull-up and chin-up, the air squat, the single leg lunge and sit-ups and crunches. I show you proper technique along with scalable variations for all levels of fitness even beginners.

Using your body weight with the right exercises and from is a great way to build muscle and shape, and you can even get a cardiovascular workout at the same time if you pick up the pace! This workout can take as little as 10-15 minutes or you can do more reps and sets for a longer more aggressive workout.

Friday
Nov222013

Home CrossFit Style Workout for Chest - Back - Arms - Abs

It's been a while since I did an at-home workout video! Most weeks I workout 5 days at my CrossFit Gym since it's close to home and my membership lets me go as much as I like, so I may as well get my moneys worth and get some extra motivation in a supportive group situation.

This week my schedule just didn't work with the CrossFit times so today I decided to do my workout at home and take this opportunity to record it for you all.

I only really had a half an hour or so, so to maximize my workout I did my usual high intensity CrossFit Style no rest multi exercise workout and in this program I worked my Chest, Back, Arms and Abs.

This high intensity workout consisted of 10 complete rounds, each round I did 6 reps of each of the following exercises:

  • 6 Pull-ups x 10 rounds (total of 60 reps)
  • 6 Push-ups x 10 rounds (total of 60 reps)
  • 6 Sit-ups x 10 rounds (total of 60 reps)
  • 6 thirty pound Dumbbell Curls x 10 rounds (total of 60 reps)
  • 6 Olympic Ring Dips x 10 rounds (total of 60 reps)

The entire workout took me about 17-18 minutes and it got really hard to complete some the exercises near the very end which is pretty much what you want to achieve if you want to push yourself.

Friday
Sep272013

Paul Garay Custom Workout Program - Day 1 Chest & Back

Continuing on with my Custom Workout Program for my good friend Paul Garay, todays YouTube Workout Video shows you Day 1 where I demonstrate some Chest and Back Exercises Paul will be doing using primarily his Total Gym. Paul will also be incorporating Cardio using his Elliptical, or some Skipping or Burpees. Paul will do his best to complete this entire workout without breaks but may at first need to take some small rests so that he is able to do complete sets.

Here is an example of a complete workout that Paul can scale to meet his available time and fitness level.

  • Total Gym Chest Press (1 set of 10-20 reps)
  • Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
  • High intensity Elliptical, Skipping or Burpees. (1 minut) 
  • Total Gym Chest Press (1 set of 10-20 reps)
  • Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
  • High intensity Elliptical, Skipping or Burpees. (1 minute) 
  • Total Gym Chest Press (1 set of 10-20 reps)
  • Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
  • High intensity Elliptical, Skipping or Burpees. (1 minute)
  • Total Gym Chest Fly (1 set of 10-20 reps)
  • Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
  • High intensity Elliptical, Skipping or Burpees. (1 minute)
  • Total Gym Chest Fly (1 set of 10-20 reps)
  • Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
  • High intensity Elliptical, Skipping or Burpees. (1 minute)
  • Total Gym Chest Fly (1 set of 10-20 reps)
  • Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
  • High intensity Elliptical, Skipping or Burpees. (1 minute)

Paul can substitute some of the other exercises I show him in this video to make his workouts a bit more interesting and effective. 

This is a full 18 separate sets that should take Paul around 30 minutes to complete and will give Paul a complete muscle building and cardio workout targeted for Chest and Back. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance.

Watch my YouTube Video for this Custom Workout Program Geared Towards  Chest & Back:

Friday
Sep132013

Chest & Back Workout with no Resting - 18 Sets in 23 Minutes

Today's workout YouTube Video is a more focused Chest and Back workout with a bit of Abs thrown in. As is pretty normal with my workouts these days, I keep moving and don't really rest much except to just catch my breath or change some weights if need be.

I do a total of three different exercises per muscle group with three sets for each, so a total of 18 sets in all and I get through them pretty quick so I am hitting my cardio at the same time and I'm done in under 25 minutes. That's time management for you ;)

In this workout video I mention some of the workout music I use for my workouts because for me it makes a huge difference in my energy. I really get motivated when I have some pumping workout music blasting in my headphones. My mix sets of choice lately are from Steady130 where you can download lots of great workout sets for free.