Legs+Abs Intense Strength Workout

Legs+Abs Intense Strength Workout 

1-Warm up
-Boxing shuffles
-Slow butt kicker
-Slow high knee
-Toe touch circles
-Leg swing (L+R)
-Squat
-Alternating side lunges
-Twist+knee
-In and out
-Jumping jacks

2-Strength+abs routine (2 to 3 sets ,10 to 15 reps)
In this workout we gonna do an ABC format ,with 2 lower body strength exercises+1 abs exercise,
for 3 sets,with 10 to 15 reps ,

A-Deadlift
B-Ski squat
C-Toe touch crunchs

A-Lunges (20 reps)
B-Weighted hip rises
C-Russian twist

A-Sumo squat
B-Step ups (L+R,10 reps each)
C-Plank (20s)

3-Burnout
A-3 Squat pulses do as many as you can with a light weight,
B-Bicycle crunches (45s)
C-Dumbbells clean and press (Left side)(10 reps minimum with light weight)
D-Side hip rises (Left side)
E-Dumbbells clean and press (Right side)(10 reps minimum with light weight)
F-Side hip rises (Right side)
G-Plank (hold until failure)


4-Cool down
-Boxing shuffles
-Toe touch stretch
-Quad stretch
-Inside thigh stretch
-Torso stretch(Spine twist)
-Deep gluts stretch
-Cobra stretch
-Child pose
-Butterfly stretch

And that's it !,feel free to do more stretches ,drink lots of water and have a healthy snack.
Hope you liked this intense routine ,leave a comment ,and share.
Let's get better together !

Back and Biceps Intense Strength Workout+Traps,Rotator cuff,Forearms.

Back and Biceps intense Strength Workout+Traps,Rotator cuff,Forearms.

Today we gonna do a variation of Back ,Biceps ,and Three forgotten muscles:Traps,Rotator cuff,and Forearms.
We gonna do 3 to 4 sets ,with 10 to 15 reps each set ,ABC format ,1 Back,1 Biceps,1 forgotten muscle.
Let's get it ,

1-Warm up (15s to 20s)
-Arm crossover side steps
-Rotator cuff stretches(Elbow-out rotator -Arm-up rotator)
-Arm circles
-Front reach+chest stretch
-Side bend
-Walkdown
-Half push-up +child pose
-Spine twist
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine (3 to 4 sets,10-15 reps ,ABC format)

A-Dumbbell bend over row
B-Seated Dumbbell external rotation (use light weight ,L+R)
C-Biceps curls

A-Pullover (op:in the floor)
B-Dumbbell palms-up curl (use light weight,L+R)
C-Hammer curls

A-Dumbbell reverse flyes
B-Dumbbell Shrug
C-Pull ups

3-Cool down
-Arm cross stretch
-Triceps stretch
-Chest stretch
-Elbow-out rotator stretch
-Downward dog
-Cobra stretch
-Spine twist stretch
-Child pose
-Shell stretch

And we're done !
Hope you liked this routine,
Drink water, get a snack,and get stronger and bigger.
Let's get better together !

Chest and Triceps Intense Strength Workout :Dumbbells Only.

Chest and Triceps Intense Strength Workout :Dumbbells Only.

1-Warm up(20s)
-Shoulder rotation
-Rotator cuff stretch
-Arm circles
-Front reach+ chest stretch
-Side bend
-twist
-Sky reach to toe touch
-Walkdown
-Half push up +child pose
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Chest and Triceps Strength Routine:
In this routine we're doing AB,AB,AB format, 3-4 sets ,10-15 reps
start with light weight then go to a heavier ,challenge yourself until the end.

A-Incline Dumbbell Fly
B-Dumbbell Floor Press (close grip)

A-Chest press (op:in the floor)
B-Triceps kickback

A-Triceps dips (lean forward to involve the chest)
B-Overhead triceps extensions

Burnout:
-Do push-ups until failure
-Do triceps dip until failure


Cool down (30s)
-Triceps stretch
-Chest stretch(use a wall)
-Arm cross stretch
-Downward dog
-Cobra
-Child pose
-Torso stretch

That's it ,this routine helps you develop a strong lean chest and a croissant-like triceps,
Please feed me back with your suggestions and opinions ,i'll be glad to hear that ,thanks.

HIIT+Lower Body Strength Routine:Deadlifts,Squats,Lunges.

HIIT+Lower Body Strength Routine:Deadlifts,Squats,Lunges.

1-Warm up (20s to 30s)
-Boxing shuffles
-Toe touch circles
-Slow high knee
-Slow butt kicker
-Leg swing (L+R)
-Squat push-pull
-Lunges+ventral rises
-Alternating side lunges
-Jumping jacks

2-HIIT Routine (20s on ,10s rest)
In this workout we gonna do an AA ,BB format with 20 seconds on ,10 seconds active rest.

A-Power skips (L+R)
B-Pop squat
A-High knee
B-Walkdown+slaps
A-Burpee
B-Mountain climber

Water Break (20s or more)

A-Lateral jumps
B-Star jumps
A-Jumping jacks
B-Jumping lunges

3-Lower Body Strength Routine
We gonna do an AB AB format (2 sets each exercise,10 to 15 reps )

A-Single leg deadlift (L+R,10 to 15 reps each side)
B-Alternating side lunges (20 reps)
A-Toes in deadlift
B-Single arm dumbbell clean and press
A-Toes out deadlift
B-Sumo squat
A-Regular deadlift
B-Hip rises (in the floor with weights)

4-Burnout
-Ski squat until failure
-3 squat pulses
-Deadlift until failure

5-Cool down(20s to 30s)

-Quad stretch (L+R)
-Toe touch stretch
-Inside thigh stretch (L+R)
-Downward dog
-Deep gluts stretch (L+R)
-Pigeon stretch(L+R)
-Butterfly stretch
-Butterfly hip stretch
-Torso stretch (L+R)
-Full body stretch

And we are done guys! ,hope you are feeling good after this workout ,make sure to drink lots of water ,feed me back i would love it ,thanks.
Until next time .Let's get better together !

Kickboxing Cardio Workout:Burn fat ,Build endurance .

Kickboxing Cardio Workout:

1-Warm up (20s)
-Arm circles
-Sky reach to toe touch
-Twist+knee
-Shoulder rotation
-Arm crossover side steps
-Boxing shuffles
-Jumping jacks
-Fly jacks
-In and out jacks

2-Kickboxing routine (30s each exercise)
We gonna do 4 exercises ABCD with both sides (L+R) for 30 second each.

A-2 Jabs+1 cross
B-2 Jabs+2 upper cut
C-Knee,jab-cross,knee
D-2 Hooks+knee

Water break (25s or more)

A-Shin-block,front kick,2 hooks
B-Shin block,elbow,2 upper cut
C-2 Ducks +2 knee
D-Jab,cross,front kick+upper cut

Water break

3-Cool down (30 s)
-Arm cross stretch
-Triceps stretch
-Chest stretch (use a wall)
-Shoulder stretch
-Quad stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch
-Deep gluts stretch

That's it ! good job guys ,you can add an upper body strength routine after to make more gainz !
for now we are done ,hope you liked this routine .
Feed me back ,i would love to see your thoughts and ideas ,thanks.

Shoulder and Back intense Strength Workout:hit Chest,Triceps.

Shoulder and Back intense Strength Workout:hit Chest,Triceps.

1-Warm up
-Arms crossover side steps
-Ventral rises
-Rotator cuff warm up
-Arm circles
-Front reach+chest stretch
-Side reach
-Walkdown
-T-plank rotation
-Half push up to child pose
-Jumping jacks
-Fly jacks

2-Strength workout(3 sets,10 to 15 reps)
In this routine we gonna do ABC format with 3 sets for 10 to 15 reps ,start with light weight then go heavier .

A-Dumbbells flyes
B-Shoulder bent over row
C-Side pullover (L+R)

A-Shoulder press
B-Reverse flyes
C-Pullover

Water break(25s)

A-Side lateral raise
B-Bent over row
C-Close row

3-Cool down (30s)
-Arm cross stretch (L+R)
-Triceps stretch(L+R)
-Chest stretch (L+R use a wall)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose

And we are done ! ,hope you liked this routine ,if you're not tired ,make sure to add more weight next time ,please feed me back i would love to know your opinion,thank you.
Let's get better together !

34 Minutes Cardio +Abs routine:Fun Fat Burning Routine .

Cardio +Abs routine:

1-Warm up (30s)
-Boxing shuffles
-Twist+knee
-Toe touch circles
-Slow burpee
-Sky reach to toe touch
-Walkdown
-Jumping jacks

2-Cardio+Abs routine (45s cardio ,45s abs,10s rest between exercises)
We gonna do an ABCx2 format with 2 cardio exercises and 1 abs exercise + a burnout in the end .

A-Burpee+kick
B-Fly jacks
C-Toe touch crunches

A-Walkdown+plank jacks
B-3 split jumps+squat
C-Back bow

A-Mountain climber
B-Stutter jacks
C-Knee tuck crunches

Water Break (25s to more)

A-Pop squat
B-Get ups
C-Russian twist

A-3 Lateral jumps+1 jumping jack
B-3 Pendulum swing+leg lift
C-Bicycle crunches

3-Abs Burnout (45s)
-Jack knife toe touch crunch
-Side hip rises(L+R)
-Swimmers
-Toe touch crunch
-Plank (do it until failure )

4-Cool down(30s)
-Torso twist stretch
-Toe reach stretch
-Cobra stretch
-Butterfly stretch
-Butterfly hip stretch
-Cow cat stretch
-Camel pose stretch
-Child pose

And that's it ,hope you liked this routine ,please drink lots of water ,feed me back with your thoughts and opinions,thanks
See you later .

Lower Body Strength Workout:Butt,Gluts,Thighs,Calves.

Lower Body Strength Workout:Butt,Gluts,Thighs ,Calve.


1-Warm up (20s)
-Boxing shuffles
-Toe touch circles
-Slow butt kicker
-Good morning
-Single leg swing(L+R)
-Squat
-Lunges
-Squat circles
-Slow high knee
-Jumping jacks

1-Lower body strength routine (3 sets 15 reps)
We gonna do an ABCx3 format ,use light weight then rise to a heavier weigh each set .

A-Pistol squat (L+R) (10-15 reps)(with or without weight)
B-Deadlift
C-Side lunges (20 reps)

A-Squat
B-Calves rises(L+R)
C-lunges(20 reps)

Water break (25s)

A-Step ups (use a chair or something strong you can step in)
B-Bulgarian split (L+R)
C-Sumo squat

3-Burnout
-Do hip rises with weigh as many as you can
-Do Ski squat as many as you can
-Do Deadlifts as many as you can

4-Cool down(30s)
-Boxing shuffles
-Toe touch
-Quad stretch
-Inside thigh stretch(L+R)
-Deep glutt stretch(L+R)
-Cobra stretch
-Pigeon stretch(L+R)
-Buttrefly stretch
-Buttrefly hip stretch
-Torso stretch
-Full body stretch

And it's done guys, make sure to drink lots of water,
and feed me back with your opinions and thoughts ,thank you.Let's get better together.

Abs+Lower back Routine .

Abs +Lower back routine:

1-Warm up (Free form 6 to 10 minutes)
Basically you're free to do cardio on treadmill or some exercises ,just to get the blood flowing .

2-Abs+Lower back routine (45s on 10s rest )
We gonna do 3 sets of ABCDx2 format

A-Bicycle crunch
B-Side hip rises (L)
C-Back bow crossover
D-Abs rocker

A-Toe touch crunch
B-Russian twist
C-Swimmers
D-Reverse crunch

Water Break (25s or more if you want)

A-Plank
B-Wind shield wipers
C-Side crunch(L)
D-Back bow pulse

3-Cool down (30s)
-Torso twist (L+R)
-knee to chest to supine twist (L+R)
-Cobra stretch
-Cow cat stretch
-Child pose
That's it !,if you want to do more stretches feel free to do it ,for that now we're finished with this routine,good job ,please feed me back ,i'll be happy to see your though and ideas ,thank you .

Upper Body Strength Routine:Chest,Back,Biceps,Triceps .

Upper body strength routine :

1-Warm up
-Arms cross side steps
-Front reach+chest stretch
-Side bend+reach
-Shoulder rotation
-Hip rotation
-Twist
-Arms rotation
-Lunges+ventral rises
-Squat+push pull
-Boxing shuffles
-Front jacks

2-Upper body routine
AB AB format (4 sets 15 reps) ,you can start with light weight then rises each set.
A-Chest press
B-Bendover reverse fly
A-Shoulder press
B-Pullover
A-Lateral rises
B-Bendover row

Water Break

A-Biceps curls
B-Triceps overhead press

3-Burnout
-Do push ups as many as you can.
-Bendover rows until failure
-Overhead press
-Triceps kickback
-Pullover
-Triceps dips (in the floor)
-Hammer curls
Make sure to do with light weight as many reps as you can.

4-Cool down
-Arm cross stretch(L+R)
-Triceps stretch(L+R)
-Chest stretch in a wall(L+R)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Shield stretch

That's it ,you did it ,those arms are pumped with blood ,make sure to eat a healthy snack after,and drink lots of water.
Please make me a feedback ,your thoughts and ideas are welcome,thank you .

20 minutes HIIT+Cardio routine

20 minutes HIIT+Cardio routine :
AB AB format :

1-Warm up (20 second each exercise )
-Arms crossover side lunges
-Shoulder rotation
-Twist+knee
-Squat
-Lunges+ventral rises
-Side lunges
-Walkdown
-Boxing shuffles
-Jumping jacks
-Butt kicker

2-HIIT+Cardio (20s on +15 s active rest)
AB AB format (means do each 2 exercises 2 times)

A-Burpee+kick
B-Plank jacks
A-Jump squat+knee
B-Mountain climber
A-Pendulum swing+leg lift
B-Jumping lunges

Water Break (25s to 1 minute)

A-Pop Squat
B-Pushup +side knee
A-Lateral jumps
B-Squat jacks
A-Get ups
B-3 High knee+squat

Water Break (25 s)

3-Cool down(free form or 30s)
-Toe touch
-Quad stretch
-Inside thigh stretch(L+R)
-Downward dog
-Cobra stretch
-Pigeon stretch(L+R)
-Butterfly stretch (L+R)
-Hip stretch
-Deep Glut stretch (L+R)
-Torso +hip stretch(L+R)
-Full body stretch

And we are done !
Hope this routine helps you ,if you like me to post pictures or videos for every exercise ,i'll be happy to do it .Thank you .Let's get better together !