Listen to your body :What you don't expect to happen.

Listen to your body :

Hello guys ,i have a story to share with you and in that story there is a moral value or whatever you wanna call it ,which is about you owning your body and about the ability to choose what to do about it ,it's also a story about how your body can respond to you .
That day we were having a nice barbecue family party and i was responsible for cutting and preparing the meat ,with my cousins in the kitchen we were supposed to deliver the last kebabs but we didn't had any meat ,so i went to cut a piece from the sheep leg ,as i took the knife with my right hand and with a rushing motion without paying attention to my left hand holding the meat i cut  my index finger ,it wasn't a serious cut , it started bleeding slowly i took a piece of cotton filled with rubbing alcohol and i put it on my finger .
At that moment my head dozed off ,my head was getting heavier and felt nausea in my stomach ,my legs gave up ,i looked around with half closed lids and the last face i remember seeing is my cousins astonished faces and my uncle coming toward me , i actually fell on the ground , my head hit the closet behind me and in moments every motor function in me stopped my eyes closed automatically ,i saw blackness , my uncle dragged me on the ground and put my legs on a bench and a pillow on my head so blood would pump into my head so i would gain consciousness ,seconds later which seemed hours to me ,i started to feel my legs and i could hear around me ,i started to breath with fast pace ,then slowly i returned to my normal awareness ,sweating profusely they gave me a glass of water mixed with sugar ,then i got up .
The moral of this story guys is obvious ,my body made an urgent call for me ,a call to slow down ,a call to take more care ,be more wise ,and the way my body made the call wasn't the least comfortable,if you guys hadn't encountered such situations in your life good for you ,but as a message from friend to friend ,listen to your body ,get good sleep ,eat well,look into other facets of your life,be it that you're spending too much on some ,or less on others ,physical ,moral,sexual,emotional,spiritual ,psychic ... whatever it is ,take a closer look at it ,and you'll be just fine .

This is all i wanted to share with you guys ,take care ,and see you next time Peace.   

Chest ,Arms and Shoulders Strength Workout for Bigger Gains

Chest ,Arms and Shoulders Strength Workout for Bigger Gains :

Hello everyone ,today we're doing a kind of  workout that get you shredded ,enhance fat loss and build muscles ,it's a variation of exercises designed to shock the muscles and make them grow faster ,we're finishing with shoulder exercises that define a 3D shoulder .

Let's head into it!

Warm up (30s):

1-Shoulder rotation

2-Front reach +chest stretch

3-Arm circles

4-Arms crossover

5-Torso twist

6-Walkdown

7-Jog in place

8-Jumping jacks

Warm up sets:[10-16 reps ,3 to 4 sets]

Exercise One : Shoulder pass through

 

Exercise Two: Seated Rotator cuff external rotation

Exercise Three:Bent over reverse flyes

Strength Workout:

Exercise One :Bench press [6 to 8 sets,10 to 20 reps,1 minute rest]

Set 1:Start with the empty bare 

Set 2:Add weight between 15 to 30 lbs and do up to 20 reps.

Set 3 and 4:Put more weight from 30% to 70% the previous weight and do 14 to 17 reps.

Set 5 and 6:Put 50% to 100% the previous weight ,do 12 solid reps.

Set 7:Max weight ,do at least 8 reps.

Set 8:unload the bare to a lower weight and do 14 reps with.

Exercise Two:Triceps kickback [4 to 5 sets,12 to 18 reps ,1 minute rest]

Note:use light weight the first sets ,make sure to contract the triceps muscles all the way up and down ,if you start feeling it in the front delt ,redirect your attention to the triceps or use lighter weight .

Exercise Three:Close Grip Bench press [4 to 5 sets ,12 to 17 reps ,1 minute rest]

Note:Use your leg drive 

refer to this video :World's Best Bench Presser Reveals Secret To Lifting More Weight

Exercise Four:Barbell curls [4 sets,8 to 14 reps,1 minute rest]

Super set with 

Exercise Five:Lateral raises [4 sets ,10 to 14 reps]

Note :use light weight ,try to squeeze your mid delt and not your traps ,keep the tension all the way up and down .

Exercise Seven:Pullover [4 sets ,12 to 17 reps,1 minute rest]

Super set with :

Knee drag push ups [4 sets,4 to 8 reps each side]

Exercise Eight:Dumbbell Shoulder press [4 sets ,12 to 16 reps ,1 minute rest]

Exercise Nine ,Ten & Eleven :

In this trio we're basing on delts ,all of this three exercise can be found in ATHLEAN-X video:

ATHLEAN-X Shoulder Exercises

1-Plate press out [3 sets ,8 to 12 reps]

2-Shoulder plate bus driver [3 sets ,8 to 12 reps]

3-Shoulder plate press out to figure 8 [3 sets ,8 to 12 reps]

4-Mule kick [3 sets ,8 to 12 reps]

Cool Down (20 s)
1-Toe touch stretch
2-Arm crossover stretch
3-Triceps stretch
4-Chest stretch (put your hand in the wall ,shoulder height and turn facing the opposite direction of the wall )
5-Wide leg forward fold stretch
6-Downward dog
7-Cobra stretch
8-Child pose
9-Supine twist stretch

And we're done guys ! good job ,i hope it's not too much ;) ,but it's worth it ,please drink lots of water ,eat healthy and see you soon,have a great day .Peace. 

Kickboxing and Back Routine for Swimmers:Build Endurance and Strength

Kickboxing and Back Routine for Swimmers:Build Endurance and Strength :

Every swimmer knows that training out of the water is as important as in it ,and having strong back with explosive endurance will help you gain distance and makes you invulnerable .
Today we're doing kickboxing exercises combined with back strength exercises ,you don't need a boxing bag ,choose a point were you throw your punches ,keep your back tight in every movement .
Now prepare your water bottle your favorite playlist and LET'S GET INTO IT!

Warm up (20s):
1-Arm circles
2-Front reach +arms stretch (reach with your two hands a point in front of you extend your arms forward ,then all the way back opening both hands stretching your chest)
3-Side bend
4-Torso twist
5-Walkdown (walk with your hands from a standing position to a push up position then backward)
6-Slow high knees
7-Slow Butt kicker
8-Jog in place
9-Jumping jacks

Kickboxing + Back strength routine:
We're doing three rounds  of 6 exercises of kickboxing ,2 abs exercises and  4 sets of a strength exercise .

Round 1:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross
2-Jab,jab,cross,hook
3-Jab,2x upper cuts
4-Jab,cross ,2x ducks
5-2x jab ,2x upper cut ,2x hooks

Abs :12 rep
1-Side plank knee front kick (left and right side)

Strength :
A-Bent over reverse flyes [12 to 25 reps ,4 sets,1 minute rest]

Round 2:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross,2x knees
2-2x shin block(front leg),2x knees (back leg)
3-Jab,jab,upper cut ,knee
4-2x shin block(front leg),2x shin block(back leg)
5-Knee,2x hooks,knee

Abs:
1-Toe touch crunches

2-Back bow

Strength:
A-Pull ups [6 to 10 reps,4 sets,1 minute rest]

Round 3:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross,front kick
2-front kick,knee,2x upper cuts
3-Shin block(front leg),front kick (back leg),2x hooks
4-Knee
5-Jab,cross

Strength:
A-Dumbbells rows [15 to 20 reps ,4 sets,1 minute rest]

B-Dumbbells shrugs[15 to 30 reps,4 sets,1 minute rest]

Cool down (20 s):
1-Toe touch stretch
2-Standing quad stretch
3-Inner thigh stretch +arm cross stretch
4-Wide legs forward fold
5-Downward dog
6-Child pose
7-Supine twist stretch

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

Legs Routine for Power and Strength :5 Exercises to Grow Your Quads and Gluts

Legs Routine for Power and Strength :5 Exercises to Grow Your Quads and Gluts

It's summer time ,men wearing shorts women with bikinis ,if you didn't get much leg training before you probably are regretting that ,or if you trained those legs regularly you're with the fortunate ,but nothing of that matter now,today we're doing 5 exercises to grow those legs .
No excuses LET'S START THE WORKOUT !

Warm ups (30 s):
1-Arm circles
2-Arm crossover
3-High knee torso twist
4-Butt kicker
5-Toe touch sweeps
6-Leg swings
7-Slow squat
8-Jog in place
9-Jumping jacks

Strength Routine :

Exercise One :Step ups [4-5 sets ,10 to 12 reps]

Note:Use a chair or a jumping box your knee height ,with dumbbells in hand (15 lbs to 30 lbs),start with the left leg and step on the chair squeeze your quads and gluts all the way up until your other leg is your hip height and squeeze down ,feet in the ground and repeat .

Exercises Two :Hip thrust [4 to 5 sets,10 to 16 reps]

Note :With a bench or your bed to support your back ,try to feel the weight on your hip ,squeeze up with your gluts and quads ,and down always with your back supported .

Exercise Three:Front Squat [5 to 6 sets,8 to 16 reps]

Note:this exercise is quit tricky ,use light weight to get used to the movement ,first feet planted in the ground ,back straight  ,hold the bar in front of you above your shoulders use you hand to block the bar from falling ,always feeling the weight in your quads and gluts try to squat down ,looking straight in front of you ,move the weight up while squeezing both quads and gluts ,contract your upper back throughout the movement to keep stability .

Exercise Four:Pistol squat [4 to 5 sets ,8 to 10 reps]

Set 1 :start with the assisted pistol squat ,or just make half reps not going all the way down
Set 2,3:do full reps ,whatever you're capable of ,the key here is to charge the gluts and quads throughout the whole movement ,and to do this you have to squeeze them ,feel your weight going down and up ,do not shake ,if you start to loose balance you either need to rest or you're not contracting your gluts well ,that could charge the knee and make them crack ,sometimes it's normal if you can feel your quads and gluts enough .

Exercise Five :Calf raises [4 sets,12 to 20 reps]

Note:try to squeeze your gluts to get better stability ,count 1 second up and 3 seconds down .

Cool Down (20 s):
1-Toe touch stretch
2-Standing Quad stretch
3-Inner thigh stretch
4-Pigeon stretch
5-Deep gluts stretch
6-Supine twist stretch
7-Butterfly stretch

And it's done ! good job guys ,hope you liked this routine ,drink lots of water ,eat healthy and have a good sleep ,see you soon .Peace.