EXPLOSIVE ENDURANCE AND STRENGTH WORKOUT FOR BACK AND SHOULDERS:BE RUTHLESS !

EXPLOSIVE ENDURANCE AND STRENGTH WORKOUT FOR BACK AND SHOULDERS:BE RUTHLESS !

Hello everyone ,ruthlessness is to have an unbending intent ,it means that you like it or not the things that you intent having ,you will have them ,it's like talking to a deep voice inside you that makes things happens for you .Today we're doing this explosive workout as a mean to talk to that voice inside us ,to banish all the negativity from your life and to welcome the all consuming positiveness .

Now prepare your water bottle and let's do it !

Warm up (Kickboxing routine):

As a mean to warm your body up ,i started with a kickboxing routine ,you can write your own routine ,or if you're lazy like me ,follow Fitness Blender's video :

Cardio KickBoxing and Core Workout - Jump Rope and Kickboxing Tabata Workout

Strength Routine :

Now this part should be taken as granted because we're doing super set with two exercises ,and we're having from 1 to 2 minutes rest period

Group A :

Exercise One :Wide grip deadlift [8 to 15 reps ,6  sets ,1 minute rest]

Exercise Two:Dumbbell clean and press [8 to 12 reps each side ,6 sets for both sides ,1 to 2 minutes rest]

Set 1:Starting with the Wide grip deadlift ,with empty bar ,do 15 to 20 reps ,then jump to the Dumbbell clean and press with light dumbbell (below 15 lbs),15 reps the left side ,then again with the Wide grip deadlift 15 to 20 reps ,and finish it with the Dumbbell clean and press ,15 reps the right side .

Set 2 and 3:Put weights on the bar ,between (15 to 30 lbs),and choose a medium dumbbell ,about 15 lbs .

Same sequence :

1-Wide grip deadlift [12 reps]

2-Dumbbell clean and press [Left side ,12 reps]

3-Wide grip deadlift [10 to 12 reps]

4-Dumbbell clean and press [Right side side ,12 reps]

Set 4 and 5:Add more weight to the bar ,about 70% to 100% the first weight ,and choose heavier dumbbells :

1-Wide grip deadlift [8 reps]

2-Dumbbell clean and press [Left side ,8 reps]

3-Wide grip deadlift [6 to 8 reps]

4-Dumbbell clean and press [Right side side ,8 reps]

Set 6:Lower the weights ,same as set 2 and 3 or lighter ,and finish strong ,as many reps as you can .

Note:For more information about this exercises ,refer to this article:

UNCONVENTIONAL BACK STRENGTH ROUTINE

Group B :

Exercise One :Overhead Press [8 to 15 reps ,6 sets ,1 minute rest]

Set 1 and 2:Use a medium weight ,between 15 to 30 lbs ,do 15 solid reps with .

Set 3 and 4:Raise the weight ,about 70% to 100% the first weight and do 8 reps with.

Set 5:Lower the weight to a lighter one and finish with 15 reps .

Exercise Two,Three and Four:Rear delt raises ,Lateral raises ,Front raises [3 sets ,10 to 17 reps , 1 minute rest]

Rear delt raises (overhand grip):

Lateral raises:

Front raises:

Now we're doing a super set with this 3 exercises ,the sequence :

Rear delt raises [15 to 17 reps ]:use light weight below 15 lbs .

Lateral raises [10 to 12 reps]:use the same weight.

Front raises [7 to 10 reps]:also the same weight.

Note :in doing the overhead press squeeze your gluts and bend your knees a little to not involve your lower back ,also try to relax your traps as much as you can ,focus only on getting the contraction on your shoulders.

Cool Down (30 seconds):

1-Arm cross stretch + inner thigh stretch

2-Standing quad stretch

3-Isometric rotator cuff stretches

4-Downward dog

5-Cobra stretch

6-Child pose + shield stretch

7-Supine twist stretch

And we're done guys ,i hope you loved this routine ,please drink lots of water and eat healthy ,see you next time .Peace .

Intense Leg Training with No Squat :Grow you legs !

Intense Leg Training with No Squat :
Hi everyone ,in this workout we're doing legs ,the most enjoyable body part to train,well that sounds like i'am insulting you,i know that training legs ain't easy especially for people who do compound movement throughout the week,so in this routine we're specifically avoiding doing any squat ,w're just feeding you with 3 groups of 2 exercises each ,but before doing the strength training wouldn't we do some HIIT training to get you warmed up ?
Let's do that shit !

Warm up (HIIT):
In this part you can create your own routine ,starting with 20 seconds active and 10 seconds rest ,
you can do Star jumps ,Jumping lungs ,Mountain climbers ....
But if you are lazy like me ,you can follow Fitness Blender's video :
https://www.youtube.com/watch?v=OUo0QofYx28&t=1964s


Legs Strength Routine :
Group A:
Exercise One :Step ups [10 to 12 reps,5 to 6 sets ,45 seconds  to 1 minute rest]

For this use a chair or a plyometric box ,
Set 1 and 2 :Use light dumbbells ,squeeze your gluts and quads in your way up ,and down to avoid stress in you knees ,don't let yourself fall ,control the movement ,do 12 reps each side .
Set 3 to 4 :Use heavier dumbbells and do 10 reps ,now if you start to feel your shoulder and arms like out stretching ,you probably using too much weight or try to squeeze your upper back
Set 5 to 6 :Use lighter weight and do 12 reps each side

Exercise Two:Hip thrust [10 to 12 reps ,5 to 6 sets,45 seconds to 1 minute rest]

Set 1 :it's preferable to start only with the bar ,with 15 to 17 reps ,try to squeeze your gluts and quads,don't rush the movement .
Set 2 and 3:Add some weight to the bar ,do at least 12 reps with ,on the last rep squeeze all the way up and hold for 10 seconds .
Set 4 and 5:Add more weight and do 10 reps with.
Set 6:Lower the weight to a much lighter one and do 12 to 15 reps with ,always hold for 10 seconds in the last rep for maximum gains.

Note:You can in your rest period between the sets ,try to squeeze your quads and gluts MAKE THEM GROW!

Group B:
Exercise One:Calve raises [15 to 17 reps,4 to 5 sets,45 s to 1 minute rest]

Set 1 to 5:Use a medium weight and do 15 reps with ,you can stick to this weight or get a much heavier one ,the goal is to do good solid reps ,you count 1 second up and 3 seconds down when your feet are resting ,then up ,squeeze your gluts to get better control.

Exercise Two:Bulgarian split squat [10 to 15 reps,4 to 5 sets,1 to 2 minutes rest]

We're doing a pyramid with this exercise:
Set 1:Light weight ,up to 15 reps each side.
Set 2:Medium weight up to 12 reps each side.
Set 3:Heavy weight up to 10 reps each side.
Set 4:Lighter weight up to 12 reps each side.
Set 5:Just Body weight ,up to 20 reps each side.

Group C:
Exercise One:Pistol squat [5 to 10 reps,4 sets,1 minute rest]

Also we're doing a pyramid :
Set 1:Assisted pistol squat ,use a chair ,as you go down you sit on the chair then up ,or you can do it in the air ,just mid path ,squeeze your gluts and quads from the beginning to the end of the movement to avoid any stress on you knees.
Set 2:Do 8 full reps ,or the amount of reps that you can do without breaking your form.
Set 3:Do up to 10 reps each side.
Set 4:Do 5 reps each side.

Note:The pistol squat are pretty much an advanced exercise but trust me you can get used to it ,and it will become your favorite .

Exercise Two : Stiff legged deadlift [12 to 15 reps ,4 to 5 sets ,1 minute rest]

Set 1 and 2:Use medium weight ,do at least 15 reps ,remember this is a leg exercise ,try to push the bar up with your legs ,always bend you knees to get maximum involvement of your gluts ,and get the bar as close to your legs as you can.
Set 3 and 4:Add some weight ,make sure it's not too heavy for your back ,squeeze you gluts and do the movement ,8 to 10 reps.
Set 5:Lower the weight and do 15 solid reps.

Cool down (30 seconds):
1-Toe touch stretch
2-Standing Quad stretch
3-Downward dog
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch

And we're done ,i hope you enjoyed this routine ,now you have nice and sore legs ,don't forget to drink lot's of water and eat healthy food ,see you soon .Bye.

UNCONVENTIONAL BACK STRENGTH ROUTINE :For Stronger and Wider Back

UNCONVENTIONAL BACK STRENGTH ROUTINE :

Hello everyone today i'am bringing you a new type of exercises that you can include in your back workouts ,they're dynamic ,explosive and can burn a massive amount of fat .I've made this workout exclusively to show you how much you need this exercises ,that been said let's do it !

Warm ups Sets:
Group A :
Exercise One :Shoulder pass through [15-17 reps,5 sets]

Super set with:
Exercise Two:Reverse dumbbell fly [12 to 20 reps]:

Start with a super light weight for the first set ,then raise them to heavier weight and lower the reps ,this exercise is for warming up the upper back and the rear delt .

Group B:
Now we get to the serious part ,we have two main exercises ,you can do them as normal sets or as supper sets but you gotta hold tight your abs to not injure your lower back .

Exercise One:Wide Grip Deadlift [12 to 15 reps ,5 to 6 sets]

Start your first set with the bar only to get used to the movement,hold the bar closer to the weight each side ,your elbow should face the direction of the bar ,squeeze your abs and upper back ,and raise the bar to your hips ,while standing mainly on your heels squeeze your gluts and hamstring ,then lower the weight to the ground and repeat the movement .
Note:refer to Bradley Martyn's video :
https://www.youtube.com/watch?v=CWniK4jbaL0

Exercise Two:Dumbbell clean and press [8 to 12 reps ,5 to 6 sets]

In this movement you hold the dumbbell with one hand ,you have three phases ,one is the dumbbell bellow your hips almost to your knees level ,two the dumbbell to your shoulder level ,three above your shoulder level  arms length .Through the movement you focus on pushing the weight with your legs ,that mean there is minimum involvement of your shoulders ,you can almost bounce with your legs to raise the dumbbell to your shoulder then above your head ,your shoulders and arms should only maintain balance of the dumbbell into a vertical position .

Group C:
Exercise One :Pull ups [8 to 10 reps]

There is not much to say about this exercise

Exercise Two:Single Arms Dumbbell Rows [12 to 15 reps,5 to 6 sets]

Pick a pretty heavy weight ,you can do from 12 to 15 reps each side ,you focus on controlling the weight through the movement,first you raise the weight to your hip level while squeezing your lats then slowly letting the weight falling to the ground ,it is best to count 1 up and 2 down .

Exercise Three:Dumbbell Shrug [15 to 20 reps,4 to 5 sets]
It's just lame to show this exercise in picture.
Super set with
Front plate raises [15 to 20 reps]

In this exercise we're working on the back part of your traps ,by all means try to not involve your font delt ,just focus as much as you can on squeezing your traps .


Cool down (30 s):
1-Arm cross stretches
2-Toe touch stretch
3-Quad stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child Pose
8-Deep glut stretch
9-Supine twist stretch
10-Neck stretch

And we're done ! i hope you liked this routine as much i did,drink lots of water and eat healthy ,see you next time .Peace.