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 !

Back and Lower body Strength Workout:Burn fat and Gain Muscles .

Back and Lower body strength workout:

Hello everyone ,today we're doing an other fun combination that includes legs ,we're working on our lower body and in our back,this is  a back dominated workout but it's a good way to hit legs in the same time .
The workout is combined of 4 groups of 2 exercises each ,our main goal is to focus of getting good quality reps with minimum rest between the sets.
That been said let's do it !

Warm up (20 s):
1-Slow high knees
2-Slow butt kicker
3-Leg swings
4-Side leg swings
5-Squat
6-Lunges
7-Jog in place
8-Butt kicker
9-Jumping jacks

The Strength Routine:
This routine is combined of 3 groups of 2-3 exercises each, ,we're keeping our heart rate high by getting minimum rest between the sets .Now let's head into the real thing!

Group 1 [15-30 reps ,4-5 sets ,45 s to 1 min rest]
A-Good morning squat
Set 1 [Unloaded bar],Set 2-3 [Loaded bar with an average weight ,at least 20 reps no struggle]
Set 4[Loaded bar ,50-100%  the first weight ,at least 12 reps ]
Set 5[Same as set 2]

B-Calve raises
Set 1-2[Light weight with at least 30 reps]
Set 3-4[Double the weight with at least 15 reps]
Set 5[Same as set 1]

Group 2 [10-20 reps,5-7 sets ,1 minute rest]
A-Squat
Set 1-3[Loaded bar with a weight at least 20 reps]
Set 4-6[Loaded bar 50-100% the first weight with at least 12 reps]
Set 7 [Same as set 1]

B-Bent over reverse flyes
Set 1-2[Light weight with at least 20 reps]
Set 3-4[Double the weight with at least 12 reps]
Set 5[Same as set 1]

Group 3 [10-20 reps,4-5 sets ,1 minute rest]
A-Barbel rows super set with Single arm dumbbells rows
Choose a middle weight that you can do at least 15 reps with and use a pretty heavy dumbbells for single arm rows(at least 10 reps)
Set 1-5 [15 to 20 reps use the same weight or raise it for the last 2 sets]

B-Lunges
Set 1-2[Use light weight with at least 20 reps]
Set-3-4[Double the weight with at least 16 reps]
Set 5[Same as set 1]

Group 4 [10-20 reps,4-5 sets,1 minute rest]
A-Pullups
You can do 5-8-10-8-5 reps for set 1,2,3,4,5 respectively

B-Barbell shrugs 
Set 1-2[Use weight with 20 reps ]
Set 3-4[Double the weight with 15 reps]
Set 5-6[Same as set 1]


Cool Down (20 s):
1-Standing quad stretch
2-Inner thigh stretch
3-Isometric rotator cuff stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child pose
8-Supine twist stretch
9-Deep glut stretch


And its done!nice job ,i hope you liked this workout as much i did,and drink lots of water ,eat healthy and sleep well,see you next time .Peace ;)

The Ultimate Leg Workout for Summer:Build your quads,gluts and hamstring .

The Ultimate Leg Workout for Summer:Build your quads ,gluts and hamstring .

Today we're working on our lower body ,we're getting those legs jacked and strong ,boys and girls ,those who wants to wear shorts and those who wants the bikini to fit perfectly ,this workout is for you .
Our workout is combined of 3 groups of 2 exercises each ,we're gonna keep our heart rate high with minimum rest between the sets .
That been said let's do it!


Warm up(20 s) :
1-Slow high knees
2-Slow butt kicker
3-Side leg swings
4-Leg swings
5-Lunges
6-Squat
7-Jog in place
8-Jumping jacks

Warm up sets [5-6 sets ,10-20 reps,1 minute rest]
Group 1:

Set 1 
A-Calve raises [Light weight with at least 25 reps]
Super set or 1-2 minutes rest
B-Hip Thrust [Unloaded bar]
Set 2
A-Calve raises [Same weight as set 1]
Super set or 1-2 minutes rest
B-Hip Thrust [Loaded bar,5-10 kg with an easy 20 reps]
Set 3
A-Calve raises[add 50-100% the first weight with at least 15 reps]
Super set or 1-2 minutes rest
B-Hip thrust [Same weight as set 2]
Set 4
A-Calve raises[Same weight as set 3]
Super set or 1-2 minutes rest
B-Hip thrust [add 100% the first weight with minimum 15 reps]
Set 5
Same as set 4
Set 6 
A-Calve raises [Same as set 1]
Super set or 1-2 minutes rest
B-Hip thrust [Same as set 2]


Group 2 [5-6 sets ,10-20 reps ,1-2 minutes rest]

Set 1:
A-Squat[Loaded bar with at least 20 reps]
Super set or 1-2 minutes rest
B-Lunges [Light weight]
Set 2:
A-Squat[Same as set 1]
Super set or 1-2 minutes rest
B-Lunges [Same as set 1]
Set 3
A-Squat [add 100-150% the first weight with at least 15 reps no struggle]
Super set or 1-2 minutes rest
B-Lunges [add 50-100% ]
Set 4
A-Squat [same as set 3]
Super set or 1-2 minutes rest
B-Lunges [Same as set 3]
Set 5 (drop set)
A-Squat [Same as set 1]
Super set or 1-2 minutes rest
B-Lunges [Same as set 1]
Set 6 
Repeat set 5

Group 3 [3-4 sets ]:
Set 1-4:
A-Pistol squat [5-10 reps]
B-Sumo squat [15 reps with a manageable weight]

Note;You can assist yourself with a chair for the pistol squat

Cool down:
1-Standing quad stretch
2-Inner thigh stretch
3-Downward dog
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch

And it's done guys !Good job ,hope you enjoyed this routine ,please drink lots of water ,eat healthy and sleep well see you .Peace.

The Six Sets of Death :Best Upper Body Pump for Max Gains

The Six Sets of Death :Best Upper Body Pump for Max Gains:

Hello everyone ,hope you had a great day,in this workout routine i'am gonna show you the best six sets for maximum gains .
The workout is combined of 6 sets with 6 exercises each ,we're hitting all the upper body muscles ,with minimum or no rest between the exercises ,it will makes you sweat like crazy,that's been said let's head into it !

Warm up sets [3 sets ,12-15 reps,45 s rest ]:
1-Shoulder pass through
2-Scarecrow rotation
3-External rotator cuff rotation
4-Bent over reverse flyes

Note:warm up with a super light weight .


The Six Sets of Death:
Here we go guys ,we're getting to the serious part ,in this routine we're doing 6 sets of 6 exercises,with minimum rest between the exercises ,and about 2-4 minutes rest between the sets,now prepare your dumbbells ,a barbell, your water bottle and Let's do it !

Set 1 [15-20 reps ,light weight ,unloaded bar]
A-Decline Bench Press
B-Seated Rear Delt Raises
C-Biceps curls
D-Barbell row
E-Overhead Triceps extensions (unilateral with dumbbells or bilateral with a z bar)
F-Arnold Press

2-4 minutes rest

Set 2 [15-20 reps ,Double the first weight (100%) ,loaded bar]

2-4 minutes rest

Set 3 [Repeat Set 2]

2-4 minutes rest

Set 4 [15-20 reps ,(150%) the first weight ,loaded bar(max)]

2-4 minutes rest

Set 5[Same as Set 4]

2-4 minutes rest

Set 6 [Drop set,same as Set 2]

FINISH

Cool Down (20 seconds):

1-Arm cross stretch

2-Tricep stretch

3-Chest stretch

4-Isometric rotator cuff stretch

5-Wide-Leg Forward Fold

6-Downward dog

7-Cobra stretch

8-Supine twist stretch

And it's done ! ,good job guys ,i hope you enjoyed this quick and hard routine ,drink lot's of water,eat healthy and sleep well see you next time .¨Peace .

The Best Leg Workout for a Bigger Butt

The Best Leg Workout for a Bigger Butt:

Hello everyone today is a special day ,because it's a leg day ,Yaay! i know some of you are not that excited ,but let's be honest getting a good leg pump is so satisfying,we all love the feeling when we're not able to walk the next day , so today we're gonna take care of them,in this workout we're doing 3 groups of 2-3 exercises each ,with 1-2 minutes between sets ,now prepare your favorite playlist ,a bottle of water ,and let's head into it !


Warm up (20 s) :
1-Arm cross side steps
2-Toe touch circles
3-Slow butt kicker
4-Slow high knees
5-Leg swings (L+R)
6-Side leg swings (L+R)
7-Squat
8-Lunges
9-Jog in place


The Strength Routine:

Group 1 [4-5 sets,10-20 reps ,1 minute rest]

A-Calve raises
B-Good morning  squat

Set 1-2 (unloaded bar)
Set 3-4 (loaded bar )
Set 5 (unloaded bar)

Note:Doing the good morning squat is a good way to warm up the body ,it's a movement supposed to hit the hamstring (the good morning)and the quads (squat)

Group 2 [4-5 sets ,10-24 reps ,1-2 minutes rest]

A-Squat
B-Lunges

Notes:You can do a drop set with a squat or stay in a comfortable weight and do the sets ,
-Lunges are done with a weight that is controllable ,with at least 20 reps .

Group 3 [3-4 sets ,10-20 reps ,1-2 minutes rest]

A-Hip thrust
Super set with:
B-Flexing the quads for 15 seconds
1-2 minutes rest
C-Pistol squat

Notes; In doing the pistol squat you can assist yourself with a chair ,or do it on a smith machine the trick is to contract the glut through the movement and to stand on your heels .
-Hip thrust can be done with a box ,the edge of the bed ....you choose ,do at least 15 reps with a comfortable weight .

Cool down:
1-Standing toe touch stretch
2-Standing quad stretch
3-Inner thigh stretch
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch


And it's done !,good job guys ,hope you enjoyed as much as i enjoyed this routine please drink lots of water ,eat healthy and sleep well,see you .Peace.

Back and Shoulders Ultimate Strength Workout :Build 3D Delts and Thick Back .

Back and Shoulders Ultimate Strength Workout :

Hello everyone today we're doing a back and shoulders workout ,for this workout we're doing 4 groups of 2-3 exercises ,4-5 sets with 1-2 minutes rest ,using dumbbells and a barbell ,now prepare your favorite playlist ,a bottle of water ,and let's head into it !

Warm up (free form):
1-Slow butt kicker
2-Arm swing side steps
3-Slow high knees
4-Toe touch circles
5-Squat push-pull
6-Lunges
7-Walkdown
8-Shoulder pass through
9-Arm circles
10-Jog in place


The Strength Routine:

Group 1[3 sets ,10-30 reps,1 minute rest ]

A-Steated rotator cuff external rotation
B-Bent over rear delt raises

Note:This is a warm up set use light weight only

Group 2[4-5 sets,10-30 reps,1-2 minutes rest]
A-Deadlift
B-Bent over reverse flyes

Notes: Use a barbell or dumbbells for the deadlift
-We're repeating the bent over exercise because it's as much as a back exercise than a shoulder exercise ,so redoing it with a slight heavy weight will benefit both.

Group 3[4-5 sets,10-20 reps,1-2 minutes rest]
A-Lateral raises
B-Bent over barbell row
Super set with:
C-One-arm dumbbell row

Group 4[3-4 sets,10-20 reps,1-2 minutes rest]
A-Shoulder press
B-Dumbbells Shrug
Super set with:
C-Front plate raises

Notes:For the variation of the shoulder press it's recommended to start with dumbbells and finish it with the barbell shoulder press
-For the Front plate raises exercise focus on contracting the back muscles of the traps,not much on your front delt .

Cool down (free form):
1-Standing Toe touch stretch
2-Arm cross stretch
3-Isometric rotator cuff stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child pose
8-Supine twist stretch


And it's done ! good job guys hope you enjoyed this workout ,please drink lots of water ,eat healthy ,sleep well and see you next time .Peace.