Kickboxing ,Abs and Back Strength Routine :Build Endurance and Gain Muscles

Kickboxing ,Abs and Back Strength Routine:
Hi fam ,today we're doing a fun combination ,this routine is designed to kick stress out ,build you a blasting endurance and strength while burning fat of course ,the first part of it is kickboxing ,it's a mixture of movements,combined into exercises with 20 seconds in each one ,also we're doing for both sides ,left and right.
The second part in an abs routine ,in this part we're doing 35 seconds in each exercise and resting 10 seconds .The last part is a back workout ,we're doing 3 main exercises .
That been said let's do it !

Warm up (20s):
1-Arm circles
2-Shoulder rotations
3-Front reach + chest stretch
4-Side bend
5-Standing torso twist
6-Slow high knees
7-Slow butt kicker
8-Jog in place
9-Jumping jacks

Note:You can incorporate a 1 minute jumping rope

Kickboxing routine:

Group 1 [20 seconds ,10 seconds rest]:
A-Jab,jab,cross
B-2x jab ,2x upper cut

Group 2[20 seconds ,10 seconds rest]:
A-Jab,cross,upper cut ,2x hook
B-Jab,cross,jab ,2x ducks

Group 3[20 seconds ,10 seconds rest]:
A-Shin block (front knee),jab,cross,jab,shin block(rear knee)
B-Shin block (front knee),knee ,2x upper cut

Group 4[20 seconds ,10 seconds rest]:
A-Front kick ,jab,cross ,jab
B-Front kick,knee,2x hook

Group 5[20 seconds ,10 seconds rest]:
A-Shin block (front),front kick (other leg)
B-Jab ,cross

Water break (2-3 minutes)

Abs routine:

Group A [35 seconds ,10 seconds rest]:
1-Plank and reach (plank and reach for your hips ,left hand with the right hip and reverse)
2-Plank (just hold the plank position ,focus on contracting the abs and breathing)

Group B [35 seconds ,10 seconds rest]:
A-Toe touch crunch (flat on your back with your legs up ,reach for your toes for 1 second then release and go down for 1 second repeat the movement as long as you can)
B-Toe touch hold (hold on the top of the mouvement as long as you can)

Group C [35 seconds ,10 seconds rest]:
A-Pilates swimmers
B-Back bow hold (hold on the top of the movement ,squeeze your gluts ,contract the abdomen and hold for as long as you can ,breath )

Rest (1 minute)

Group D [35 seconds ,10 seconds rest]:
A-Russian twist
B-Recline hold (like the russian twist but don't twist just hold the movement as long as you can ,make sure you don't bend the back in ,if it get's hard rest for a second)

Group E [35 seconds ,10 seconds rest]:
A-Jack knife crunches
B-Jack knife hold (hold your leg in the top of the movement ,the lower you position your legs from the floor the harder it gets ,make sure to not stress your lower back ,focus on your abs and your breathing)

Group F [35 seconds ,10 seconds rest]:
A-Crunches
B-Crunch hold (hold on the top of the movement ,you can put your hands on your chest for an easier version ,or on  the back of your head for the harder one.


Back Strength Routine:
Now we finally get to use some weight ,in this workout we'll focus on 3 main exercises ,we do them for 5 to 6 sets .

Exercise 1 :Pull ups  [4-5 sets ,1 minute rest]
Set 1 to 5 :do a combination of 8 8 10 8 5 ,or do as many as you can in each set

Exercise 2 : Single arm dumbbell row [6 sets ,1 minute rest]
Set 1:Use light weight ,do at least 17 reps in each side
Set 2 to 3:Get a pretty heavy dumbbell that you can do at least 12 reps with
Set 4:Raise to a heavier dumbbell and do 10 each side
Set 5 and 6:Lower the weight and do 14 to 17 in each side

Exercise 3:Dumbbell Shrugs [4 sets ,1 minute rest]
Set 1,2:With a light weight do 20 reps
Set 3,4:Use a heavier dumbbell and get 15 solid reps
Set 5:With lighter weight do 20 reps .

Note :You can superset the exercise with front plate raises ,focusing on sneezing the upper back part of your traps .


Cool down (20 s):
1-Arm cross stretch
2-Chest stretch
3-Wide legs forward fold
4-Downward dog
5-Cobra stretch
6-Child pose
7-Supine twist stretch

And you're done ! nice job guys ,hope you liked this routine ,drink lots of water eat healthy ,and see you next time .Peace.

THE WORKOUT THAT WILL GIVE YOU A HUGE UPPER BODY :BEST PUMP

THE WORKOUT THAT WILL GIVE YOU A HUGE UPPER BODY :BEST PUMP .

You have searched long before spotting this article ,and the reason why is that you always wanted a workout that will suits you  ,well you stopped at the right place ,in this workout i'am giving you the best exercises for a great pump ,and we all know that pump=happiness ,so let's not wait any longer and jump into it ,prepare your favorite playlist ,a water bottle ,and LET'S DO IT!

But first ,warm up !

Warm up (20 s):
1-Arm circles
2-Arm crossover
3-Front reach+ chest stretch
4-Twist
5-Walkdown
6-Jog in place
7-Jumping jacks
8-Fly jacks

Warm up  sets :
This exercises are designed to get your body warmed for the actual stuff ,very important .

Group 1 [4-5 sets ,15-20 reps,45s to 1 minute rest]:
A-Shoulder pass through
B-Dumbbell scarecrow
C-Rotator cuff external rotation
D-Bent over reverse flyes

Note:you can do all this exercises like a superset ,no rest between them .
-Use light weight for scarecrow ,and the external rotations,and for the pass through use a band ,or a pvc pipe or anything that is above shoulder length.


UPPER BODY STRENGTH ROUTINE :
In this workout i'am going to show you the exercises that you would do to get a great pump .

Exercise 1 :Bench press [6 to 7 sets ,15-20 reps ,1 minute rest]

Set 1,2 [Loaded bar]:use weight that you can do at least 15 reps with .
Set 3,4,5 :Add weight to the bar ,50% to 100% the first weight
Set 6,7: Unload the bar to a lighter weight .


Exercise 2:Triceps kickback [5 sets, 15-20 reps,1 minute rest]

Set 1:Use light weight for the warm up ,do 20 reps with.
Set 2 to 5 :Use much heavier weight ,do 15 to 17 reps with ,single arm for extra reps.

Note :always test yourself ,a secret for a great pump is knowing the amount of weight to do for such amount of rest ,with control and great form ,don't use dumbbells that you can't handle.

Exercise 3 and 4:Dumbbells Flyes [6 sets ,10 to 17 reps ,1 minute rest]
Super set with Push ups :[6 sets,12 to 15 reps]

Set 1,2 :Do 17 reps with a medium weight ,and superset it with 15 Push ups
Set 3,4:Get a much heavier weight 50% to 100% the first weight and do 10 reps ,super set with 12 reps Push ups.
Set 5,6:Lower the weight and do 17 reps and superset it with Push ups for 15 reps .

Note:always focus on squeezing your chest through the motion.

Exercise 5:Biceps curls [5 sets ,12-15 reps ,1 minute rest]

Alternative :Hammer curls

Set 1 [Biceps curls]:Do 20 reps with light dumbbells ,focus on squeezing the biceps.
Set 2,3[Biceps curls]:Use a heavier dumbbells with at least 12 reps
Set 4,5 [Hammer curls]:As an alternative do the Hammer curls for 12 reps ,the same previous weight.

Exercise 6:Chest dips [5 sets ,8-12 reps ,1 minute rest]

Super set with Dumbbells Pullover

Set 1 to 5 [Chest dips]: do this combination 8 10 12 12 10 ,or do many reps as you can in each set.
Set 1 to 5 [Dumbbells Pullover]:use a pretty heavy dumbbell and do 10 to 12 reps with ,if you start to lose your form and feel it in areas other than chest,like the shoulders ,Stop ! ,take a rest or lower the weight.


Now for the stretches !

Cool down (20 s):
1-Arm cross stretch
2-Tricep overhead stretch
3-Chest stretch (standing wall stretch)
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child Pose
8-Supine twist stretch
9-Isometric rotator cuff stretches

And it's done, good job guys ,hope you liked this routine ,drink lots of water and eat healthy food,see you next time.Peace.

Grow your Butt and Quads With this Exercises

Grow Your Butt and Quads With this Exercises :

Hello everyone today we're doing some serious labor ,a workout for your lower body ,get those legs jacked with this fundamental exercises ,you can incorporate this exercises in every workout and the results are phenomenal ,now prepare your favorite playlist your water bottle and let's get into it!

For every workout we begin with a warm up (too important) :

Warm up :
1-Arm circles
2-Slow high knees
3-Slow butt kicker
4-Toe touch sweeps
5-Leg swing (front)
6-Leg swing (side)
5-Squat ,or air squat
6-Lunges
7-Jog in place
8-Jumping jacks

We 're done with the warm up ,you can add other exercises ,but don't exhaust  yourself we're just staring the workout .

Strength Workout :
Now for this exercises ,some require dumbbells ,others require a barbell ,but you can compensate for that ,example :if you don't have a barbell for the squat ,use dumbbell ,put them to your shoulder ,or do a different variation like the goblet squat .

For the first sets :

Exercise 1 : Squat / Goblet squat [5-6 sets ,10-20 reps ,1 minute rest between]

Set 1 (Unloaded bar /Light dumbbells ):do 20 reps for a warm up
Set 2,3 (Loaded bar /Heavy dumbbells):do at least 15 reps with a controllable weight .
Set 4 (Loaded 50 % to 100% the first weight /2x heaver dumbbells):for the dumbbells it's hard to control a heavy weight to your shoulder ,it's much suitable to switch to a goblet squat .
Set 5,6 (Unload the bar /lower the weight):do as set 2 and 3 or use a lighter weight

Exercise 2 :Pistol squat [3-4 sets,8-10 reps ,1 minute rest]

Set 1 (assisted):assist yourself with a chair do 8 reps focus on squeezing your gluts all the way down and up
Set 2 :do 8 reps non assisted or do 10 assisted
Set 3:do 10 reps non assisted or do 12 assisted
Set 4:do 8 reps non assisted or do 10 assisted

Exercise 3 :Hip thrust [5-6 sets ,15-20 reps,1 minute rest]

Set 1,2 (Loaded bar ):Do at least 15 reps with a manageable weight ,squeeze your gluts and hamstrings also your quads,hold at the top the last rep for 10 seconds 
Set 3,4(Loaded bar ):add  50% to 100 % the first weight ,do 10 to 12 reps ,hold at the top the last rep for 10 seconds
Set 5,6 (Unload the bar):decrease the weight like set 3 and 4 or more lighter ,do 15 reps,hold at the top the last rep for 10 seconds.

Exercise 4 :Lunges or Dumbbell lunges [5-6 sets ,16-20 reps ,1 minute rest]

Set 1,2 :Use light dumbbells ,do at least 20 reps with .focus on squeezing your gluts and quads .
Set 3,4:Use heaver dumbbells or stick to the previous ones do at least 16 reps .
Set 5:Lower the weight and do another 16 reps


We came to the end of the workout now we must stretch those muscles to get a good recovery for tomorrow.

Cool down :
1-Standing quad stretch
2-Toe touch
3-Inner thigh stretch
4-Downward dog
5-Cobra stretch
6-Pigeon stretch
7-Supine twist stretch
8-Butterfly stretch

And it's done good job guys ,hope you liked this routine ,drink lot's of water and eat healthy see you next time .Peace.

Kickboxing Cardio and Back Strength Workout :Increase Endurance and Build Muscles

Kickboxing Cardio and Back Strength Workout :
You've been probably not expecting this kind of workout ,but i'am telling you if you're incorporating  kickboxing in your daily workouts you're missing out ! ,doing kickboxing is too much beneficial to increase your strength ,endurance and help you burn fat .
You can build up your own kickboxing routine ,you just have to know all kinds of movements then combining them into exercises deferentially .
Today we're doing kickboxing with some abs and jump rope ,plus a strength training session prepare your favorite playlist ,a water bottle and  LET'S DO IT !

Warm up (20 s) :
1-Arm circles
2-Shoulder rotations
3-Supine twist (left to right)
4-Front reach + chest stretch
5-Side bend
6-Slow high knees
7-Slow butt kicker
8-Jog in place
9-Jumping jacks

Kickboxing and cardio routine:
In this part we're doing 5 groups of kickboxing exercises,with 60 seconds jump rope ,and two abs exercises between every 3 groups ,each exercise is done to the right and the left side don't miss it !
Let's start now:

60 Seconds Jump rope 

Group 1 [35 seconds on ,10 second rest between the sides]
A-Jab,jab and cross
B-Jab ,jab ,2x upper cut

Group 2 [35 seconds on ,10 second rest between the sides]
A-Jab ,cross,jab ,2x duck ,2x hook
B-Knee,2x upper cut ,knee

Group 3 [35 seconds on ,10 second rest between the sides]
A-Knee ,2x jab ,upper cut ,2x hook

NO REST!

Abs exercises (50 seconds):
A-Bicycle crunch
B-Toe touch crunch

Water break (2-3 minutes)

60 Seconds Jump rope 

Group 4 [35 seconds on ,10 second rest between the sides]
A-Shin block (front knee),jab,cross,jab ,shin block (back knee)
B-Shin block (front knee),knee,2x upper cut

Group 5 [35 seconds on ,10 second rest between the sides]
A-Jab,cross,jab,front kick
B-Knee ,front kick ,jab,cross,jab

Group 6 [Burnout][35 seconds on ,10 second rest between the sides]
A-Jab ,cross
B-Knee

Abs exercises (50 seconds):
A-Russian twist
B-Back bow twist

Note:you can add another groups if you like ,including ,front kick ,knee,shin blocks,elbow....
it's up to you ,but for now let's jump to the strength routine.


Back Strength routine:
Now we're getting to the serious part ,in this workout we're doing back exercises with 4-6 sets each with 15-20 reps ,resting no longer than 1 minute.

Group 1 [5-6 sets,15-20 reps ,45 s to 1 minute rest]

A-Bent over reverse flyes 
Set 1,2 [Light weight]:you do a weight with at least 15 reps
Set 3,4 [Slight heavy weight]:Use a dumbbell that you can do at least 10 reps with
Set 5 [Light weight]:same as set 1 and 2


B-Barbell row
Set 1,2 [Loaded bar with minimum weight]:use a weight with controlled form ,at least 15 reps with.
Set 3 [Add 50 % - 100 %  the first ]:that mean if it's 5 kilos ,w're jumping to 7 to 10 kilos ,do at least 10 reps with
Set 4 [Add 30%-70% the previous weight]:Use a sleight heavy weight with 8 solid reps
Set 5 [Same as set 3]
Set 6 (optional) [Same as set 1 and 2 ]

Group 2 [5-6 sets,15-20 reps ,45 s to 1 minute rest]

A-Single arm dumbbell row
Set 1,2[Use a slight heavy dumbbell]:with at least 12 solid reps
Set 3,4 [Increase the weight 50 % - 100 %]:do at least 8 solid reps with it
Set 5,6 [Decrease the weight ]:do at least 15 reps

B-Dumbbell Pullover
In this exercise ,use a slightly heavy but controllable weight ,do at least 12 reps in each set .

Group 3 [4-5 sets ,15-20 reps ,45 s to 1 minute rest]

A-Pullups
Do a combination of 5 8 10 8 5 ,or you can add/subtract more reps ,if you don't see the logic in this ,
do as many reps as you can in every set ,that count as a burnout ;)

B-Dumbbells Shrugs
Set 1,2 :use a weight with at least 15 reps
Set 3,4:use a heavy dumbbell with at least 10 solid reps
Set 5,6 :decrease the weight and do 15 to 20 reps with.

Cool down:
1-Arm cross stretch
2-Wide legs forward fold
3-Downward dog
4-Cobra stretch
5-Child pose
6-Supine twist stretch
7-Neck stretches


And it's done ! ,hope you liked this routine ,i know it's a bit complicated ,but i encourage you to build your own routines ,it's better to master certain exercises then to move quickly from one to one ,get used to it ,and enjoy everything while doing your passion ,please eat healthy get lots of water ,see you next time .Peace.

HIIT and Lower Body Strength Training for Fatloss and Muscle Growth

HIIT and Lower Body Strength for Fatloss and Muscle Growth :

Hello everyone today we're having a different kind of workout we're going to combine hiit and strength ,the perfect combination to lose fat and gain muscles.
We begin with the HIIT,we're doing 8 groups of 2 exercises each ,and 2 sets each exercise in an ABAB format ,that means doing exercise A wait 10 seconds and move to exercise B ,then repeat the cycle,then move to the next group .
In this workout ,we're doing every exercise for 20 seconds then rest 10 second between.That been said LET'S DO IT!

Warm up (20 s):
1-Slow high knees
2-Slow butt kicker
3-Toe touch sweeps
4-Leg swing
5-Squat
6-Lunges
8-Warrior 2
9-Jog in place
10-Jumping jacks


HIIT Workout:

Group 1 [2 sets ,20 second active ,10 second rest]
A-Jumping lunges
B-Walkdown

Group 2 [2 sets ,20 second active ,10 second rest]
A-Star jump
B-Side lunges toe touch

Group 3 [2 sets ,20 second active ,10 second rest]
A-Squat jacks
B-Lateral jumps

Group 4 [2 sets ,20 second active ,10 second rest]
A-Burpee
B-Jackknife get up

Group 5 [2 sets ,20 second active ,10 second rest]
A-Power skips
B-Pop squat

Water Break (2-3 minutes)

Group 6 [2 sets ,20 second active ,10 second rest]
A-Lateral jumping lunges
B-Plank Jacks

Group 7 [2 sets ,20 second active ,10 second rest]
A-4 High knee + Jumping jacks
B-Mountain climbers

Group 8 [2 sets ,20 second active ,10 second rest]
A-Sumo squat to Lunges
B-Jumping jacks

Strength Training :
Now comes the fun part ,in this routine we're doing 4 exercises with 5 to 6 sets each ,in this strength training we're focusing on the calves ,the lost muscle ,it's of most importance to do some workouts focusing on some muscles ,so let's start with calves:


Group 1 [5-6 sets,15-20 reps ,45s to 1 minute rest]
A-Calve raises

Note:Use two dumbbell not too heaving ,you must control the weight and get at least 15 solid reps ,contract your gluts to stay stable .

Group 2 [5-6 sets,15-20 reps ,45s to 1 minute rest]
A-Hip thrust

Note:for the first set stay on medium weight ,then go heavy .

Group 3 [5-6 sets,15-20 reps ,45s to 1 minute rest]
A-Lunges

Note:Start with dumbbell that you can do at least 16 reps for the first sets ,with steady form.

Group 4 [3-4 sets,15-20 reps ,45s to 1 minute rest]
A-Calve extensions

Note:
See ATHLEANX video to get the full meaning of the exercise :
https://www.youtube.com/watch?v=MuD58rqj8SE&t=1s

Cool Down:
1-Standing quad stretch
2-Inner thigh stretch
3-Downward dog
4-Pigeon stretch
5-Deep gluts stretch
6-Cobra stretch
7-Supine twist stretch
8-Butterfly stretch
9-Hip stretch

And it's done ! nice job guys ,hope you liked this routine ,drink lots of water ,and eat healthy ,sleep well .See you next time .Peace .

The Back and Shoulders Workout of the Year

The Back and Shoulders Workout of the Year :

Here we go again guys after some break we're back with some new combinations ,back and shoulders ,in this workout we're doing some exercises for a warm up ,then a deadlift session ,and then hypertrophy exercises to get you jacked ,now that been said prepare your water-bottle your favorite playlist and LET'S DO THAT SHIT !

Warm up (20 second) :
1-Arm crossover swing
2-Arm circles
3-Front reach  + Chest stretch
4-Twist
5-Walkdown dog
6-Slow high knees
7-Slow buttkicker
8-Leg swing
9-Squat + Push -Pull (push-pull and imaginary wall in front of you while doing the squat)
10-Jog in place

Warm up sets :
Now the important part ,to get you safe for a deadlift session we need a warm up routine ,for shoulders ,lower/upper back ,very important.

Group 1 [4 sets ,15-20 reps ,45 s rest]
A-Dumbbells scarecrow
B-Rotator cuff external rotations
C-Bent over reverse flys
D-Hyperextensions (optional)

Notes:-You can do all this exercises at once without rest ,and rest 1 minutes ,or do one by one and rest 45 second between them
-Use light weight for exercise A and B

Back and Shoulders routine:

Deadlift session:

Group 2 [5-6 sets ,8-20 reps ,1 minute rest]
Set 1 [Unloaded bar]:do at least 20 reps
Set 2-3 [Loaded bar ]:use a weight that you can do at least 15 solid reps ,that means 20 to 30% your body-weight ,or lighter .
Set 4-5 [Loaded bar]:add another weight that you can do at least 10 reps with,or double the first weight ,40 to 30% body-weight
Set 6 [Maximum]:this set is done with a weight that is hard to move from the floor but that you can do with at least 5 to 8 reps ,with proper form .You can add some pounds/kilos to the bar but not too much .
Set 7[Deload]:deload the bar to a weight equal to the one in Set 2-3 or much lighter.

Hypertrophy exercises (Gets you jacked !):

Group 3 [4-5 sets ,15-20 reps,1 minute rest]
A-Lateral raises
B-Single Arm Row

Group 4 [3-4 sets,15-20 reps,1 minute rest]
A-Dumbbell Arnold press
B-Dumbbell shrugs

Group 5 [3-4 sets,15-20 reps,45s to 1 minute rest](Burnout)
A-Shoulder press
B-Dumbbell pullover

Notes:You can do this exercises as a separate group or you can add them to group 4 as a superset exercises ,exemple :you do the Arnold press then you move to the shoulder press without rest ,same with the dumbbell shrugs superset them with the dumbbell shrugs .
-For the Shoulder press you can use a bar or dumbbells ,it's up to you ,but use a weight that you can do at least 15 solid reps .

Cool down (20 second)
1-Arm cross stretch
2-Isometric rotator cuff stretches
3-Wide leg forward fold
4-Downward dog
5-Cobra stretch
6-Half hero pose
7-Supine twist stretch

And it's done ! ,nice job guys ,hope you liked this routine ,please drink lots of water ,and eat healthy ,see you next time .Peace !