UPPER BODY DESTRUCTION :HIT EM ALL !

UPPER BODY DESTRUCTION :HIT EM ALL !

Once in a while your body needs a treat ,maybe its because you did a leg workout yesterday ,or maybe you got caught up in doing the back and bies ,chest and tries combinations,and you wanted to change it up,so if you feel good and hyped , why you just do a WHOLE upper body routine?
Here it is guys a workout designed for your wildest fantasy .


Warm up sets(important):
Feel free to do warm up moves like(Arms circles,shoulder rotation,front reach,chest stretch ...)
Also a 10 minutes jumping rope would help a lot .

A-Seated rotator cuff external rotation (light weight)[3 sets ,15 reps]

B-Pull ups(wide grip)[4 sets,up to 12 reps ]

UPPER BODY STRENGTH ROUTINE:

Before you start to go ham consider this :

In getting big ripped muscles you don't have to go heavy ,it is more efficient to do high good reps with a light weight and feel a good pump in the muscle ,then do it with heavy weight with relatively bad form .Please stick with a weight that is comfortable with you,and start by adding 10 to 30%.

Trick:pick up a weight ,make a number in your mind ,do the reps .Rest 15 seconds ,then do HALF the the number you just picked.

Group 1 [4 sets ,15 to 30 reps]:

A-Seated Bent-Over Rear Delt

B-Reverse Dumbbells Flyes 

Group 2 [4 sets ,15 to 30 reps]:

A-Chest Dips

B-Biceps curls

Group 3 [4 sets ,15 to 30 reps]:

A-Bend over row

B-Skull Crushers

Group 4 [3 sets ,15 to 30 reps]:

A-Lateral raises/Front raises

B-Dumbbells Shrugs

3-Cool down(Free form):

1-Arms stretches

2-Triceps stretches

3-Isometric stretches (shoulder external rotation,internal rotation )

4-Downward dog

5-Child pose

6-Supine twist

7-Neck stretches 

And here you go guys ,hope you enjoyed this routine ,drink lots of water and eat healthy .Peace.

Last Rep Standing Chest and Arms Strength Workout :build Huge Chest and Arms

Last Rep Standing Chest and Arms Strength Workout :build Huge Chest and Arms 


More reps =Bigger and Stronger Muscles
That's what you need to put in your head during the workout ,don't worry about the weight ,
what you gonna do is ,to put on some weight do as many reps as you can ,then jump to the next set with a heavier weight and do as many reps as you can ,
the trick here is to exhaust the muscle , if you start to lose your form or start to feel other muscles that your not supposed to hit ,or feel a pain in the joints STOP! ,lower the weights or take a break

That been said let's do the real workout


1-Warm up (30 seconds)
-Arm crossover
-Arm circles
-Front reach +chest stretch
-Side bend
-Shoulder rotation
-Walkdown
-Jumping jacks
-Fly jacks


2-The Strength routine (4-5 sets ,as many reps as you can)
We're doing 3 groups of 3 exercises each.with an ABC format each group ,4 to 5 sets ,as many reps as you can
 Start with a light weight the first set then go heavier;

Group 1 (4 to 5 sets):
A-Decline dumbbells chest press
B-Overhead triceps extension
C-Biceps curls

Note:Max the weight the 3rd set then the fourth and fifth sets ,lower it .

Group 2 (4 to 5 sets):
A-Dumbbells Bench press
B-Triceps kickbacks
C-Hammer curls

Group 3 (2 to 3 sets)(Burnout):
A-Weighted  chest dips
B-Triceps Dips (op:use a chair)
C-Push ups

3-Cool down (Free form)
-Arm cross stretch
-Triceps stretch
-Chest stretch (use a wall)
-Forearm stretch
-Shoulder stretch


That's it guys ,good job done! ,hope you liked this routine ,push yourself to the limit and always do more to get a bigger and stronger upper body ,don't forget to drink lots of water and eat healthy (i ate a whole pizza lol),see you next time ,peace .

The Ultimate Shoulder and Back Strength Workout :Thick and Strong Back with a Massive Shoulder

The Ultimate Shoulder and Back Strength Workout:Thick and Strong Back with a Massive Shoulder

In this workout we dig deep down into the strength best combo (except arms) ,to build a 3D shoulders and a wide thick back ,let's get into it .

1-Warm up (30 seconds)
-Arm circles
-Arm crossover
-Side bend
-Shoulder rotation
-Sky reach to toe touch
-Scarecrow rotation
-Isometric shoulder external and internal rotation
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine
This routine is combined with 3 groups of 3 exercises each ,we're doing an ABC format for 3 to 4 sets with 8-12-15-20 reps combo.
Note:Rise the weights while lowering the reps through the sets and  don't lose your form ,if you can't make a perfect form or can't get a full range of motion lower the weights.
That been said .Let's get into it !


Group 1:
A-Seated rotator cuff external rotation
B-Lateral rises
C-Bent over Y raise

Group 2:
A-Shoulders Press
B-Reverse Flyes
C-Pullover

Group 3:
A-Front raises
B-Bent over row
C-Shrugs

Note:to build the muscles and get stronger YOU SHOULD raise the volume of the sets ,that's means doing the big amount of reps with each weight you use ,especially the last sets,don't worry if the weights are light just do lots of reps ,EXHAUST  YOURSELF !

3-Cool Down (Free form)
-Arm cross stretch
-Chest stretch (use a wall)
-Shoulder stretch
-Toe touch stretch
-Downward dog
-Child pose
-Inner thigh stretch (for doing the bent )
-Quad stretch or pigeon stretch


That's it guys ,good job done !,hope you liked the routine ,remember always that you can do better so if you could add some exercise feel free ,just do the right form and the amount of reps don't worry about the weight ,see you next time .Let's get better together. 

The Great Shoulders,Back and Biceps Strength Workout

The Great Shoulders,Back and Biceps Strength Workout

This routine contains 4 groups of 3 exercise each ,we're doing 3 to 4 sets with 10 to 20 reps each group.
As you go through the sets rise the weights and lower the reps .
Let's do it

1-Warm up (free form)
-Arms crossover
-Arms rotation
-Shoulder external rotation
-Scarecrow shoulder rotation(arms out)
-Scarecrow shoulder rotation(arms in)
-Walkdown
-Internal Shoulders rotation up to the back with the elbow at the side
-Boxing shuffle
-Jumping jacks

2-The Great Strength routine (3 to 4 sets ,10 to 20 reps):

Group 1:
A-Dumbbell seated external rotator cuff rotation
B-Reverse flyes
C-Biceps curls

Note:use light weight with the seated external rotator cuff rotation

Group 2:
A-Shoulder press
B-Bent over row
C-Drag curls

Note:also with the Drag curls use light weight and higher the reps

Group 3:
A-Lateral raises
B-Dumbbell pullover
C-Hammer curls

Note :you can use a heavy weight for the hammer curls ;)

Opt :Group 4 (Burnout):
A-Shrugs
B-Chin ups
Note: do as many as you can with light weight

4-Cool down
-Arm cross stretch
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist stretch)


That's it guys ,great job done ,i hope you liked this routine ,thank you ,see you next time .Let's get better together !

Legs+Abs Ultimate Strength Workout :Build Big Quads,Gluts and Burn fat

Legs+Abs Ultimate Workout :Build Big Quads,Gluts and Burn fat :

In this workout we have 4 groups of 2 exercises each,we're doing 3 to 4 sets 20-15-10-8 reps
As you go through the sets increase the weight and lower the reps ,challenge youself grind until the last set;
Let's do it  :

1-Warm up (30s)
-Boxing shuffles or jumping rope
-Slow butt kicker
-Slow High knees
-Squat
-Alternating lunges
-Squat circles
-Leg swing
-Butt kicker
-High knees


2-The Ultimate Legs Strength Routine(4 groups ,3 to 4 sets,8 to 20 reps):

Group 1:
A-Deadlift
B-Pistol squat
Note:You can add weight to the pistol squat to get it more intense .

Group 2:
A-Sumo squat
B-Alternating lunges

Group 3:
A-Bulgarian Split squat
B-Calve raises

Group 4:
A-Ski squat or narrow squat
B-Weighted Glute Bridge


3-Abs fat burner workout:
In this part we're doing 10 minutes of high intensity abs routine ,
here's the routine in this link ,thanks to Fitness Blender:
https://www.youtube.com/watch?v=l9KShkPJty4
Note:if you don't have a medicine ball just use dumbbells ;)


3-Cool down (Free form)
-Standing Quad stretch
-Inner thigh stretch
-Pigeon pose
-Calve stretch
-Cobra stretch
-Child pose
-Deep gluts stretch
-Torso stretch ( supine twist)

That's it guys ,good job! ,all you have to do is meditate to your achievement ,drink lots of water and get stronger ,hope to see you next time .Peace

The most important Mental and Physical hacks to gets you motivated to working out

The most important Mental and Physical hacks to gets you motivated to working out :



Let's start with the mental hacks as it's the most important .
The mental hacks:


1-Remembering where you've been ,where you at and where you wanna be :

If you're an advanced ,intermediate or a beginner ,remembering your path and setting goals is the most important thing to stay motivated,
if you've been struggling with a push up or a pull up ,remembering those days is the ultimate catalyst to keep you going ,seeing the change ,and having a vision gets you hyped all the time.

2-Hanging around with motivated ,passionate people and ignoring the haters :

You are passionate about what's you're doing,but there could be days where you feel drowned and overwhelmed about how much the people are negative
or about how the environment is not healthy or adoptable for you,DON'T get upset ,just do your thing ,a small step is worth it ,and you'll bring to your life the best people,people will be attracted to you.
Start by watching fitness-entertaining videos,read about successful people ,a quote ,a small step.Do it !

3-Be flexible:

Discipline ,persistence always comes with a sense of rebellion ,of letting go ,if your friends calls you for a dinner or a party ,miss the workout,do what's best for you
if you ate a cheat meal don't regret it ,just get back the next day and it will be okey

The Physical hacks :

1-Learning your thing:

It's always best to know what you're doing ,the function of each exercise ,what part of the body it hit  ,the overall anatomy of your body .

2-Write down your workout:

Each exercise each set and reps ,write it all down in the paper ,it helps you set a vision of you workout ,be concentrated ,and set an expectation .

3-Set your playlist :

You're favorite music is a handy thing to gets you motivated through the workout.

4-Eat healthy and stay hydrated :

Do your best ,eat healthy and drink the right amount of water you thing is good for you ,





That's it .Do you agree with the hacks ? ,do you suggest other things? , feedback me back ,leave a comment or share .
Let's get better together .

5 Fundamental Exercises To Build A Huge Chest And Aesthetics Triceps

5 Fundamental Exercises To Build A Huge Chest And Aesthetics Triceps  

In this routine we're trying the most important exercises for getting a strong and shredded chest and triceps .
Let's get into it

1-Warm up (30 s):
-Arm crossover
-Arm circles
-Front reach +chest stretch
-Side bend
-Shoulder rotation
-Walkdown
-Jumping jacks
-Fly Jacks

2-The Routine :
We're doing 6 sets with 3 exercises ,ABC format ,then 2 more exercises for a burnout,
Increase the weight each set and drop the reps ,
Let's move on !

Set 1 to Set 6 : 
A-Dumbbell bench press or Barbbell bench press 

B-Chest dips :

C-Dumbbell skull crushers:

















3-Burnout :
Set 1:
A-Push ups (10 to 20 reps):

B-Triceps Dips (10 to 15 reps):

Set 2 :
A-Push ups(8 to 10 reps)
B-Triceps dips (8 to 10 reps)



4-Cool Down (free form)


And that it ! ,hope you liked this routine ,see you in the next one.Let's get better together !

The Phenomenal Back and Shoulders Workout with Dumbbells

The Phenomenal Back and Shoulders Workout with Dumbbells 

Warm up (free form)
-Arms crossover
-Arms rotation
-Shoulder external rotation
-Scarecrow shoulder rotation(arms out)
-Scarecrow shoulder rotation(arms in)
-Walkdown
-Internal Shoulders rotation up to the back with the elbow at the side
-Boxing shuffle
-Jumping jacks
-Fly jacks

1-Warm up sets(3sets,10 to 15 reps)
In this part we're starting by warming up the shoulders and the rotator cuff ,we're doing 3 exercises    ABC format for 3 sets with 10 to 15 reps ,using light weight .Let's do it !

A-Dumbbell seated external rotator cuff rotation
B-Shoulder external rotation
C-Scarecrow shoulder rotation

Let's get to the real part !

2-Back and Shoulders Strength routine (3 to 4 sets ,10 to 15 reps):
In this routine ,we're doing an ABC format same with the first part ,but for 3 to 4 sets ,staring with light weight then go to a heavier,for 10 to 15 reps,lower the reps and rise the weight through the sets
  ,you should grind in the last set ,lol .

Let's get it !

Group 1 :
A-Shoulder press
B-Bent over rows
C-Pullover

Group 2:
A-Lateral raises
B-Reverse flyes
C-Dumbbells Shrugs

Group 3:
A-Front raises
B-Optional :Chest supported bent over row ,or Dumbbells bent over row
C-Single Arm side pullover

4-Cool down
-Arm cross stretch
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist stretch)

And that's it ,nice job done ,for getting a 3d shoulder and a wide back this workout is for you .Keep up,see you next time .Peace !

LEG-endary Workout for Bigger Butt

LEG-endary Workout for Bigger Butt 

1-Warm up(30s)
-Slow butt kicker
-Slow high knees
-Leg swing
-Squat
-Warrior 2
-Lunges
-Jumping rope


2-HIIT+Strength workout:

Part 1:HIIT
In this workout we're doing an AA BB CC DD format that means ,each exercise for 2 sets ,10 to 20 reps ,with 15 seconds rest .
Let's do it !

A-Jumping lunges 2x (20 reps)
15 seconds rest
B-Jump squat 2x (15 reps)
15 seconds rest
C-Mountain climber 2x (20 reps)
15 seconds rest

D-Burpee 2x (12 reps)

15 seconds rest

-Jumping rope (45 to 1 minute)

A-Jumping lunges 2x (20 reps)
15 seconds rest
B-Jump squat 2x (10 reps)
15 seconds rest
C-Mountain climber 2x (20 reps)
15 seconds rest

D-Burpee 2x (8 reps)

15 seconds rest

-Jumping rope (45 to 1 minute)

That's it for the HIIT ,drink water and,let's move to the weight lifting part !

Part 2:Strength

In this routine we're doing 3 groups of 2 exercises each ,with an AB format ,3 to 4 sets .10 to 15 reps

Let's rock it !

Group 1 (3 to 4 sets):

A-Pistol squat (or modified pistol squat with a chair behind as a butt support)(12 reps)

B-Deadlift 

Note:as you go through the sets ?increase the weight and lower the reps,and if you're an advanced athlete use weight with the pistol squat . 

Group 2 (3 to 4 sets)

A-Bulgarian split squat

B-Ski squat or narrow squat

Group 3 (3 to 4 sets)

A-Weighted glute bridge

B-Dumbbell calve raises

3-Cool down (free form)

-Standing quad stretch

-Toe touch stretch

-Inner thigh stretch

-Deep glut stretch

-Cobra stretch

-Child pose 

-Calve stretch

And we're done guys,good job ,hope you appreciated this routine ,drink lots of water ,eat healthy ,

See you next time .Let's get better together !

HIIT+Abs The Ultimate Fat burner Workout

HIIT+Abs The Ultimate Fat burner Workout

1-Warm up
-Arm cross side steps
-Slow butt kicker
-Slow high knees
-Leg swing
-Squat circles
-Walkdown
-Boxing shuffles
-Jumping jacks

2-HIIT Routine:
In this routine we're doing an AA BB format ,each exercise 2 times ,for 20 seconds and 10 seconds rest between exercises.
Let's do it

A-Pop squat
B-High knees

A-Skater jumps
B-Jumping lunges

A-Jumping jacks
B-Star jumps

Water break (25s)

A-Knee tuck jumps
B-Walkdown +Slaps

A-Burpee
B-Mountain climbers

3-Abs Routine (3 Groups,2 sets each ,45 seconds on ,10 seconds rest):
In this routine we're doing 3 groups of 4 exercises each two times ,every exercise for 45s ,and 10 seconds rest between.

Group 1 (2 sets):
A-Jack knifes crunches
B-Knee tuck crunches
C-Side crunches
D-Back bow

Group 2 (2 sets):
A-Bicycle crunches
B-Russian twist
C-Side hip raises
D-Back bow pulls

Water break (25s)

Group 3 (2 sets):
A-Toe touch crunches
B-Reverse crunches
C-Alternating heel touches
D-Swimmers back crunches

Cool down (Free form)
-Torso twist
-Inner thigh stretch
-Cobra stretch
-Child pose
-Deep glut stretch
-Pigeon pose

And that's it ! ,crazy job done ,i bet you're dripping lots of sweat ,good job done ;)
This workout is built to get you strong and lean ,to raise your level and test your limits,hope you liked it .See you next time .Let's get better together !

Shoulder and Back Ultimate Strength Routine to Get a 3D Shoulder and Wide Back

Shoulder And Back Ultimate Strength Routine to Get a 3D Shoulder and Wide Back

1-Warm up(free form)
-Arm circles
-Shoulder rotation
-Isometrics shoulder external rotations
-Front reach+chest stretch
-Side bend
-Walkdown

Warm up sets for shoulder (3 sets ,10 to 15 reps) :

-Dumbbell Seated External Shoulder Rotation
-Standing rotator cuff rotations

2-Strength Routine (4 to 5 sets ,10 to 15 reps):
In this routine we're doing an AB format for 4 to 5 sets with 10 to 15 reps,start with light weight then go heavier ,
Let's do it !

A-Lateral Raises
B-Dumbbells Bent over row

A-Shoulder press
B-Reverse flyes

A-Front raises
B-Pull over

A-Dumbbells Shrugs
B-Side pullover

3-Burnout sets (3 to 4 sets,10 to 20 reps):

A-Upright row
C-Pull-ups

4-Cool down
-Arm cross stretch
-Chest stretch  (use a wall)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist)

And it's over ,good job guys ,hope you liked this routine ,leave a feedback ,rate and comment ,i would love to hear from your opinions,thank you .
See you next time .Let's get better together !

Legs Intense Strength Workout For Big Quads,Glutes,Thighs,and Calves

Legs Intense Strength Workout For Big Quads,Glutes,Thighs,and Calves

1-Warm up (20s)
-Slow butt kicker
-Slow high knees
-Side high knees
-Legs swing (L+R)
-Squat
-Lunges
-Alternating side lunges
-Butt kicker
-Jumping jacks

2-Legs Strength Routine 
In this workout we gonna do an AB format for 3 sets with 10 to 15 reps each set ,start with light weight the first rep then go heavier the other sets .
Let's fire up !

Group 1:
Note :for the pistol squat do the first set without weight ,then the second and third with weight like 5kg minimum.

A-Pistol squat (Op:use a chair behind you to support you through the motion)
B-Deadlift

Group 2:
A-Bulgarian split squat
B-Dumbbells Sumo squat

Group 3:
A-Weighted glute bridge dumbbell
B-Calve raises

Group 4:
Note:for the weighted good mornings use a barbell or a plate ,use 5kg minimum .

A-Weighted good mornings
B-Ski squat or Narrow squat

4-Cool down (Free form)
-Standing quad stretch
-Inner thighs stretch
-Deep gluts stretch
-Head to knee stretch
-Hamstrings stretch
-Butterfly stretch
-Straddle stretch

And that's it !,hope you enjoyed this lower body aka legs routine ,drink water and eat healthy,
See you next time ,and if you have some suggestions leave me comments ,thank you.
Let's get better together !

Chest,Triceps and Biceps Super Pump Strength Workout:Dumbbells and Body Weight

Chest,Triceps and Biceps Super Pump Strength Workout:Dumbbells and Body Weight

1-Warm up (20s)
-Arm circles
-Rotator cuff warm up
-Arm crossover
-Front reach+chest stretch
-Side bend
-Walkdown
-Jumping jacks
-Fly jacks

2-Strength routine(3 to 4 sets ,10 to 15 reps)(15 to 25 s rest between exercises)
In this routine we are doing an ABC format for 3 to 4 sets,with 10 to 15 reps ,start with light weight the first set then go heavier the other sets .
Challenge yourself ,do 4 sets ,fail for the last reps ,Let's do it !

A-Incline Chest Fly (op:you can do it on the floor with the a bridge)
B-Biceps curls
C-Triceps kickback

A-Chest Dips (op: you can do it between two strong and steady chaires)
B-Hammer curls
C-Single Arm overhead triceps extensions

3-Super Body Weight Pump burnout(3 to 4 sets ,10 to 20 reps,15 to 25s rest)
A-Chin ups (Op:you can do the modified chin ups with a steady table )
B-Push ups
C-Triceps Dips(Op:Use a chaire)

4-Cool down (super important)(free form)
-Arm cross stretch
-Triceps stretch
-Chest stretch
-Elbow-out stretch (rotator cuff stretch)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Forearm +wrist stretch
-Neck stretch

It's done guys ,hope you liked this routine ,i can't even type this word after the pump ,make such to drink lots of water ,and hit legs often ,lol.
See you next time.Let's get better together !

Biceps and Triceps Intense Strength Workout

Biceps and Triceps Intense Strength Workout :

1-Warm up (20s)
-Arm circles
-Shoulder rotation
-Front reach+chest stretch
-Side bend
-Sky reach to toe touch
-Arm cross
-Walkdown
-Jumping jacks
-Fly jacks

2-Strength Routine (3-4 sets ,10 to 15 reps)
In this routine we 're going an ABAB format with 1 biceps ,1 triceps exercises,3 to 4 sets ,10 to 15 reps,start with light weight then raises to a heavier ,challenge yourself !
Let's rock it

A-Biceps curls
B-Skull crusher

A-Hammer curls
B-Overhead Triceps extensions

A-Incline biceps curls or Barbell biceps curls
B-Triceps kickback

3-Burnout (up to 10-15 reps)(2 sets)
-Chin up (full or modified ,you can use a table if you don't have a bare)
-Triceps Dips

4-Cool down
-Arm cross stretch
-Triceps stretch
-Shoulder stretch
-Chest stretch (use a wall)
-Downward dog
-Cobra stretch
-Child pose
-Supine twist

And that's it! ,you've done a good job so far ,hope you liked this routine,leave a comment and share,
See you next time.Let's get better together

Cardio+Abs Workout:Burn fat and get a full shredded core

Cardio+Abs Workout:Burn fat and get a full shredded core 


1-Warm up
-Boxing shuffles
-Slow butt kicker
-Slow high knees
-In and out
-Walkdown
-Jumping jacks

2-Cardio routine (45s on ,15s rest)
In this routine we gonna an ABAB format ,each exercises for 45s and 15 seconds rest
Let's do it

A-Burpee+2 kicks
B-Plank jacks+knee

A-Lateral jumps
B-Switch foot jumps+side squat

A-3 high knees+squat
B-Knee+kick+1 jumping jack

Water break (20s or more)

A-Star jump+revese lunges
B-Walkdown +slaps

A-Pendulum swing+leg lift
B-Pop squat

3-Abs routine
Same with the cardio routine ,you can adjust the rest time to 10s
Let's do it !

A-Plank+side reach
B-Plank hold

A-Toe touch crunchs
B-Toe touch hold (hold at the top and breath )

A-Back bow
B-Back bow hold

A-Russian twist
B-Russian twist hold

A-Jack knife crunches
B-Leg raises hold

A-Crunches
B-Hold crunches (just hold at the top and breath )


4-Cool down
-Torso twist
-Cat to cow
-Camel pose
-Downward dog
-Cobra stretch
-Child pose
-Side leg stretch
-Butterfly stretch

Take a deep breath ,and contemplate in the beautiful work you did,good job
hope you admired this routine,if you like you can add more abs exercises like hanging leg raises,
for that now we're done,see you later.Let's get better together !

HIIT+Legs Intense Strength Workout:Burn fat ,Build Muscles.

HIIT+Legs Intense Strength Workout:

1-Warm up
-Boxing shuffles
-Slow butt kicker
-Slow high knees
-Toe touch circles
-Alternating side lunges
-Leg swing (L+R)
-Squat
-Lunges
-High knees

2-HIIT Routine:
In this workout we gonna do 5 groups of  ABx3 format ,20s on ,10s rest
this means we gonna do exercises A ,rest 10s then B ,and repeat it for 3 times,then move to the next group.
Lets hiit it !

Group 1:
A-Jump squat                                  
B-Mountain climber

Group 2:
A-Burpee
B-Power skip

Group 3:
A-Jumping lunges
B-High knee

Water break (20s or more)

Group 4:
A-Pop squat
B-Lateral jumps

Group 5:
A-Sumo squat+ski squat jumps
B-Plank jacks

3-Strength routine (2-3 sets for 10 to 15 reps):
In this routine we gonna do an AB format 3 sets for 10-15 reps
start with light weight then rises to a heavier ,
Let's keep grinding!

A-Single leg deadlift (L+R)
B-Dumbbells Sumo squat

A-Dumbbell alternating side lunges
B-Slow squat or 3 pulses squat

A-Alternating lunges
B-Calve raises

4-Burnout (20 to 30 reps with light weight)
-Deadlift
-Optional :Pistol squat (L+R)(10 reps)
-Weighted glute bridge
-Ski squat or narrow stance squat
-Dumbbells Calve raises

5-Cool down
-Toe touch stretch
-Quad stretch
-Inside thigh stretch
-Calve stretch
-Downward dog
-Pigeon stretch
-Cobra stretch
-Child pose
-Deep gluts stretch
-Butterfly stretch
-Butterfly hip stretch

And it's done ! good job guys ,hope you liked this routine ,please have a healthy snack,drink lots of water especially at night,and get those Gainz!
Let's get better together !

4 Fundamental Upper Body Exercises That Enhance Flow :Gets You in the Zone .

Hey guys,in this articles i want to address to you few things that you should do to live your life to the fullest .

We all strive for greatness,we work for it ,and how we do it depend in each person,
but the question is :What's the common thing that we all share that justify the thing we do ,and how is it done the right way ?

Mihaly Csikszentmihalyi the famous psychologist conducted studies about this particular common point ,he calls it Flow.
Flow is the state when our body and mind are unified and in harmony ,
in this state we know what we do,why we do it,and how to do it .
In this state we're more productive ,we grow more in our body and mind.

So if you do something that creates flow ,it will makes you stronger and better every time you do it ,you'll size up your problems and resolve them wisely ,because you're centered,and in harmony .

In our case ,Fitness,Bodybuilding... all creates flow ,we love the experience ,that's why we do it .
to really helps you get in the zone here's the 4 fundamental exercises that creates flow instantly that you can do it almost everywhere  :

First exercise:
Pull-ups

Second exercise:
Push ups

Third exercises:
Chest dips

Fourth exercise:
Chair dips

If you master this exercises ,i promise you'll do them everywhere .Every time you're stressed ,all you need is a chair ,a tree ,or a table to get in the zone and get  things done !
Hope you like this topic ,feed me back ,i would love to hear your opinions ,thanks.
Let's get better together !

Intense Back and Shoulder Workout with Dumbbells

Intense Back and Shoulder Workout

1-Warm up
-Arm circles
-Shoulder rotation
-Front reach+chest stretch
-Side bend
-Rotator cuff stretchs
-Walkdown
-Sky reach to toe touch
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine (3 sets,10 to 15 reps)
In this routine we gonna do an ABC format workout ,for 3 sets and 10 to 15 reps
Start with light weight then go heavier until failure in the last set .
Let's hit it !

A-Dumbbell seated external shoulder rotation
B-Dumbbell Lateral raises
C-Dumbbell Shrugs

A-Dumbbell Side pullover
B-Reverse flyes
C-Shoulder Press

A-Bend over row
B-Front raises
C-Pull ups

3-Cool down
-Shoulder stretch
-Chest stretch (use wall)
-Armcross stretch
-Elbows-out stretch
-Downward dog
-Cobra stretch
-Child pose
-Shell pose
-Torso stretch (supine twist)

And that's it ,congratulation you finished the workout.
Please drink lot's of water ,and feed me back ,i would love to hear your thoughts and opinions.
Let's get better together !

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 !