Leg day Destruction :The Least You Can Expect !

Leg day Destruction :The Least You Can Expect !
Hello everyone today is a good day ,it's you're not gonna be able to walk tomorrow day ,it's leg day !
,we are doing some new exercises with really high cardiovascular intensity ,it will makes you stronger ,more explosive and lean .
This workout is combined of 5 exercises that works the quads ,gluts ,hamstrings and calves ,you’re gonna love it,now prepare you water bottle ,your favorite playlist and let’s do it!

Warm ups(20 s):
A-Slow high knees
B-Toe touch sweeps
C-Leg swings
D-Warrior two
E-Squat push-pull (imagine pushing an invisible wall while squating ,then pulling with strength when up)
F-Torso rotations
G-Arms circles
H-Jog in place
I-Jumping jacks

Warm ups for the squat  :
This special warm ups are to make ready for squats especially in the clean and press,they help with the hips ,the ankle mobility and the glutes/quads contractions :

The GREATEST Squat Warm Up Routine

Strength routine:
Exercise one:Walk the box squats[45 seconds ,4 sets,30 seconds rest]

This exercise is simple ,you make it to a squat position ,not too high or too low just in the middle,of course by then you’re contracting the glutes and the quads ,little bit of abs too for stability ,now walk to the right or the left by extending the leg to that direction (still maintining a squat position),then the other leg follows ,same thing to the back making a full square until you came to your first position,your moves shouldnt be too fast or too slow ,count 3 seconds for each stop and never leave a squat position until the 45 seconds are done ,do it in the two directions.

Exercise two:Dumbbell clean and press [4 to 5 sets,8 to 10 reps each side,1 minute rest]

The clean and press is dissected into three main movements:
A:Squat position ,holding the dumbbell between the legs three inches from the floor ,back straight and abs contracted ,looking forward and thinking how you’re gonna blast it off!
B:Dumbbell resting on the shoulders,making another squat position with glutes and quads contracted.
C:Dumbbell above the head, arm locked by the elbow and legs straight in a standing position .
Now this is how you gonna execute them:
First,all this movements are done with the legs ,you’re elevating the dumbbell by an explosive motion of the legs ,from position A to B ,straightening the legs a little bit then return to a squat position ,dumbbell resting on the shoulder,squeeze the glutes and the quads again and push the dumbbell up ,feel the weight with the legs until you’re on position C ,remember we are not doing any press with the shoulders ,breath for a second then redo the movement from C ,to B dumbbell resting on the shoulder and in a squat position ,to A by straightening a little bit the legs all the way to another squat position dumbbell three inches from the floor.
I know it’s a bit too much to grasp ,i’am begging you to start with a super light weight ,get used to the movement ,watch a video on YouTube and get that shit done.

Exercise three:Farmer walk [6 sets ,50 seconds to 1 minute,with 1 minute rest]

Choose pretty heavy dumbbells or kattllebells (from15 lbs to 30 lbs ,or above for advenced) ,hold them tight ,back contracted walk with slow and firm steps around the house or outdoor until the one minute is over.

Exercise Four:Reverse lunges[6 sets ,16 to 20 reps]

This is a drop set to the farmer walk,either do 12 reps each side or straight 20 reps switching legs,the trick is when you’re standing make sure to squeeze the glute ,then execute the lunge with 90 degrees knee ,squeeze the quad ,the hamstring and glute to go up .

Exercise Five:Calf raises [3 to 4 sets,12 to 20 reps, 1 min rest]

Do the normal calf raises counting 1s up and 3 s down .

Note :there is a slightly modified version where you can put your feel at a 45 degrees angle toes out or in,holding the dumbbells for about 30 seconds ,do it as a superset to the normal calf raises .

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 its done guys ,hope you loved this routine ,tomorrow i'am not sure you could walk properly ,but do your best ,its how you grow those legs ,please drink lots of water ,eat healthy and have good sleep ,see you next time.Peace.

Back Day Workout:Works the Lats,Upper back and the Traps !

Back day Routine:
Hi everyone it's been a while i know i've been lacking some motivation ,but today we gonna change it ,we are doing a full back workout with no machine ,only reps and good form ,this workout is combined of 6 exercises with two single exercises and two drop sets .
Now prepare your water bottle ,your favorite playlist and let's dot it !

Warm ups (20 s):
A-Arms circles
B-Slow high knee
C-Torso twist
D-Toe touch sweeps
E-Leg swings
F-Side bend
G-Walkdown
H-Jog in place

Cardio session:
Before umping into the strength part it's advisable to do a cardio session,what i love to do is to choose a kickboxing routine or a low intensity cardio and abs  ,you don't have to write them down ,be lazy like me and search on Youtube there is tons of them my favorites are of course Fitness Blender's videos:
30 Minute Cardio Kickboxing and Abs Workout - At Home
Energy Boosting Cardio Jumpstart - Total Body Warm Up
Cardio KickBoxing and Core Workout - Jump Rope and Kickboxing

Strength Routine:
Exercise One:Pull ups [4 to 5 sets,6 to 12 reps]

Assisted version :

Note:if you've never done pull ups or you barely can do a one rep ,don't worry,there is much easier versions where you can use a resistance band or a box to put your feet on ,here's a video tuorial by megsquats :
HOW TO GET YOUR FIRST PULL-UP

Exercise Two: Push-ups [4 to 5 sets,10 to 30 reps]

This is a drop set to the previous exercise this means no rest period between ,do the push ups focusing your intention on a upper back contraction ,your lats and your chest .

Exercise Three: Single Arm Dumbbell Row [4 to 5 sets,12 to 20 reps]

Set 1,2:Choose a weight from 7 lbs to 15 lbs,try pulling with the elbows ,squeeze the lats and use a little rotation of the hips on the top motion ,also control the weight all the way down ,always contracting the lats.
Set 3:Get heavier dumbbells and do at least 12 reps with.
Set 4,5:Decrease the weight and do up to 17 reps

Note:if you start to feel it on your shoulders especially on the rear delt or in the lower back ,you are using too much weight or not getting enough rest period ,always be efficient .

Exercise Four:Hammer Grip Pull ups[4 sets,6 to 12 reps]

This pull-ups variation uses the arm muscle especially the biceps ,also the lats and the traps ,if it's hard for you use a box put your feet on them and do only the second portion of the exercise which is the pull up .

Exercise Five :Close Grip Push-ups[4 sets,8 to 12 reps]

You can incorporate this exercise as a drop set to the pull ups, it improves your strength by working on the triceps the chest and the upper back .

Exercise Six :Dumbbells Shrugs[4 to 5 sets,14 to 20 reps]

This is a most when it comes to traps ,the trick is to maintain tension on the traps throughout the motion ,arms straight in both sides,feel the weight on your traps squeeze them up ,then control all the way down .

Exercise Seven :One Plate Trap raises [drop set to the shrugs]

Arms extended and locked at 45 degrees contract your traps(the portion located in the back of the neck),elevate the plate over your head ,squeeze the traps ,then down also never relax until you're done with the reps ,always maintain a tension.

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


And it's done ,hopefully you liked this routine ,please drink lot's of water ,eat healthy ,and see you next time.Peace.

Kickboxing ,Abs ,Legs and Triceps all in One Session

Kickboxing ,Abs ,Legs and Triceps all in One Session:
Sometimes after an exhausting day at work ,we need to temper ourselves with a great fulfilling workout ,and what's better than a full body workout ? so today i'am presenting to you a workout with cardio and strength exercises starting with the kickboxing and abs routine then switching to the weights, so prepare your water bottle your favorite playlist and let's do it !

Warm ups (20 seconds):
A-Arms crossover
B-Arms circles
C-Torso twist + slow high knee
D-Walkdown (using the arms walking from a standing position to a push ups position)
E-Toe touch sweeps(in a standing position feet apart ,sweep with your torso making a full body circle from left leg to right leg,then right to left )
F-Leg swings
G-Jog in place
H-Jumping jacks

Kickboxing and Abs routine:
In this part we're doing an ABABC format with the kickboxing left and right side 20 s each,then 2xABCD format with the abs about 30 s  ,resting 10 s between each exercise.

Kickboxing:[20 s on left and right side,10 s rest ]
A-2x (jab,cross),2x upper cuts
B-2x hooks ,2x upper cuts

C-jab,cross (burnout )

Abs :[30 s on ,10 s rest]
A-Toe touch
B-Back bow
C-Windshield wipers
D-Crunches

Kickboxing:[20 s on left and right side,10 s rest ]
A-2x hooks,2x knees
B-2x knees ,jab ,cross

C-Knee (burnout)

Abs:[30 s on ,10 s rest]
A-Jackknife crunches
B-Back bow crossover
C-Side hip raises (left )
D-Side hip raises (right )

Strength Routine :
In this part we're mainly doing strength exercises with dumbbells and a barbell ,with 2 to 3 leg exercises and 2 triceps exercises ,with burnout movement for 45 seconds .

Exercise 1 (warm up):overhead"Walk the box"[45 seconds ,4 sets]:

Make a squat position with your hands up and back  as straight as possible ,move with the legs making a square from right to left then forward .....etc without breaking your squat form .
For more information refer to this video :10 Minute Leg Workout (METABOLIC MASSACRE!)

Exercise 2 :Single arm dumbbell clean and press [7 to 10 reps ,5 sets,1 minute rest]

Set 1:Use a pretty light dumbbell from 0 to 15 lbs ,as always you start with a squat position ,holding the weight with your hand between your legs ,push with the legs by squeezing the quads ,glutes and hamstrings to leverage the weight to your shoulder ,then with an other explosive push the weight above your head straightening the legs ,then reverse the motion by letting the weight drop on your shoulder and getting to a squat position to absorb the force with your legs ,and then all the way down to the floor ,that's 1 rep lol,do 10 reps with.
For more information refer to this video made by me :Dumbbell clean and press
Set 2:Get a heavier dumbbell and do at least 8 reps each side.
Set 3:With more heavier dumbbell do 5 to 7 reps each side .
Set 4:Same as set 2.
Set 5:Same as set 1 .

Note:I like to do the dumbbell clean and press followed with 45 s "walk the box"it's really worth it.

Exercise 3:Triceps kickbacks [12 to 20 reps ,5 sets ,1 minute rest]/Cable triceps kickback

Set 1:With light dumbbells do at least 17 reps .then move to the cable kickbacks and do 10 to 12 reps each side.
Note:you just need resistance bands to do the cable kickbacks , tie it to your bed or a place not higher than your hips level ,squeeze the triceps throughout all the motion and make sure you can fully extend your arms behind your back .
Set 2:get heavier dumbbells and do at least 12 reps ,then 8 to 10 reps each side with the cable kickbacks .
Set 3:Same as set 2.
Set 4:Same as set 2
Set 5 (burnout):Do as much reps as you can.

Exercise 4:Romanian deadlift [12 to 17 reps ,4 to 5 sets ,1 minute rest ]

Note :the trick here is to make the barre follow a vertical path while leaving almost no space between your legs and the barre ,squeeze your glutes and hams at the bottom motion ,with abs and lats contracted .
For more information see this video:Romanian deadlift

Exercise 5:Triceps extension EZ bar /Single arm triceps extension [4 to 5 sets ,10 to 15 reps,1 minute rest]

Note :you can either use an EZ bar or with just dumbbells ,start with a super light weight do at least 15 reps then move to heavier weight doing at least 10 reps ,take rest time for about 1 to 2 minutes.

Cool down (20 s):
A-Arm cross stretch
B-Triceps stretch
C-Quad stretch
D-Inner thigh stretch
E-Wide legs forward fold
F-Downward dog
G-Cobra stretch
H-Child pose
I-Supine twist stretch
J-Butterfly stretch

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

Shoulders and Legs with Biceps Endurance-based Strength Routine

Shoulders and Legs with Biceps Endurance-based Strength Routine :
Hello everybody it's been a long time i know ,but today i'am gonna provide you with one of our favorite routine ,the ultimate workout that builds strength and endurance ,all you need is a set of dumbbells and a timer ,you're gonna love it guys now prepare your water bottle your favorite playlist and let's do it !

Warm up (20s)
A-Arm circles
B-Arm crisscross
C-Supine twist + slow high knees
D-Toe touch sweeps
E-Leg swings(L+R)
F-Jog in place
G-Jumping jacks

Cardio routine:
To give yourself a perfect full warm up ,you need to include cardio exercises wither it's a 15 min on a treadmill or the stair master or just a jumping rope ,what i like to do is to combine a 15 min jog with 6 HIIT exercises ,here's the routine :
1-15 min jog (outside)
2-HIIT routine:
A-Lateral jumps (20 s)
10 s rest
B-Jumping lunges
10 s rest
Repeat A and B
20 to 30 s rest
C-Thigh slap jumps (20 s)
10 s rest
D-Burpees
10 s rest
Repeat C and D
20 to 30 s rest
E-Star jumps (20 s)
10 s rest
F-Mountain climbers
10 s rest
Repeat E and F

And it's done!

The Ultimate Strength Routine:
This routine is combined of two rounds ,round one we're doing endurance-based strength exercises for shoulders and legs with a pyramid style (you add reps/weight as you go from set 1,2 and 3,then reduce the reps/weight for set 4 and 5)  we're doing 5 super-sets of 3 exercises (that means no rest between exercise A and B and B ,with shorter rest between the sets (around 30 s to 1 min)),then on the second round we're only doing pure strength exercises .

Round One:
5 super-sets routine (pyramid style)
Pyramid style means that you start set 1 with the less amount of weight and a bigger extent of reps  (depend with each exercise),then for the next set you add more weight and subtract a number of reps,then the third set you do max weight with less reps ,and for set 4 and 5 you do just like set 2 and 1 .

Ex 1:Ladder Push up march [3 to 5 times back and forth]

Note:you actually don't need a ladder just choose a distance for about 4 to 5 meters ,or the length of your room space (be careful to not kick things around you),a gym space ,but preferably you do it outdoor.

Ex 2:Mule Kicks [10 to 14 reps]

Ex 3: One arm Clean and press [7 to 10 reps each side]

Set 1:With light weight do at least 10 reps starting with the left side to the right side,focus on squeezing the gluts in every movement ,use your legs to leverage the weight with and explosive push to your shoulder (position B) ,contract the abs to prevent arching your back ,and push the weight above your head with only your gluts ,quads and hamstrings to position C ,then all the way down with the same motion from C to B to A.
Set 2:Get heavier dumbbells from 12 to 15 lbs and do 8 to 9 reps.
Set 3:With heavier dumbbells from 20 to 30 lbs do 7 reps each side.
Set 4 :Same as set 2 or lighter weight.
Set 5:Same as set 1 or lighter weight.

and we're done !

Part Two:
This part is purely with weight ,just straight bodybuilding style.
And we start with a one plate 4 super-set exercises:
1-Plate raises [10 to 14 reps]



2-Shoulder plate presses [10 to 14 reps]

3-Shoulder plate bus driver [10 to 14 reps]



4-Shoulder plate press out to figure 8 [10 to 14 reps]



Note:repeat this cycle of 4 exercises 3 times ,with 1 minute between each cycle.

B-Military presses [4 to 5 sets,10 to 20 reps]

Note:Use your gluts to not involve arching the lower back .

C-Barbell biceps curls [4 sets,10 to 17 reps]

D-Arnold press [4 sets,10 to 17 reps]

Note:try to relax your traps and contract only your delts ,also use your chest in the bottom motion to sort of leverage the weight by squeezing them .

E-Rear delt raises [3 to 4 sets,10 to 20 reps]

Note:Use light weight from 6 to 20 lbs dumbbells.

Cool down (30 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
10-Deep glut stretch

And that's it guys ,i hope you like this routine ,please drink lots of water ,eat healthy and have a good sleep ,see you soon .Peace.

4 Super-sets to Build a Huge Back :Result Guaranteed !

4 Super-sets to Build a Huge Back :Result Guaranteed !
Hello everyone ,it's been a while since we discussed back routines ,time has come for you to lean four super-sets to build every part of your back .Now, i could lie to you and say that this workout has 100% warranty if you're not satisfied with the result and i would give you my face to slap me back but a proper knowledge of the exercises and a good solid form is crucial to get the desired result ,also good nutrition and healthy sleep .
But as Barbarians do,getting a good damn pump and chasing every single rep until failure ,and this workout will provide you with just that !
Now enough taking let's get that shit done!

Warm ups (20s):
1-Arm circles
2-Slow High knees
3-Slow butt kicker
4-Supine twists
5-Front reach +chest stretch
6-Jog in place
7-Jumping jack

You can do a kickboxing routine to really gets you warmed up :
Kickboxing ,Abs and Back Strength Routine

Back routine :
Group 1:
Exercise One : Bent over reverse flyes [12 to 25 reps,4 to 5 sets]

Set 1:Start with a super light weight (below the 15 lbs )and do up to 20 reps with,contract your upper back when getting from position A to B and maintain straighter lower back as possible ,also control the movement of the dumbbell from position B to A do not let it fall ,you can bend your upper back at the bottom of the movement and let the dumbbells touch and start again.
Set 2,3,4:Increase the weight (between 15 lbs and 30 lbs)and do at least 12 reps .
Set 5:lower the weight and do reps to failure.


Exercise Two :Pull ups [6 to 12 reps,4 to 5 sets, 1 minute rest ][As a super-set to the previous one]

Note:at first do as many reps as you can ,then for every other set decrease the reps with 1 to 2 reps.

Group 2:
Exercise One :Dumbbells rows [12 to 20 reps,4 to 5 sets]

Set one :choose a dumbbell and do 20 reps with ,imagine that you're trying to let the elbows touch behind your back ,contract your lats throughout the movement .
Set 2,3,4:Don't be shy and choose a heavy dumbbell that you can do 12 reps with.
Set 5:Decrease the weight and get to failure with it.

Exercise Two :Neutral Grip pull ups [6 to 12 reps,4 to 5 sets, 1 minute rest ][As a super-set to the previous one]

Note:Do as much reps as you can the first set ,decrease with 1 to 2 reps the next set ,always maintain a number of reps in your mind before doing the set and get to that number even if your last rep is a half rep .

Group 3:

Exercise One:Dumbbells Shrugs  [3 to 4 sets,8 to 15 reps]

Set 1:use light weight the first set 15 lbs to 30 lbs and do 20 reps,try feeling the dumbbells from your hands to your traps like you're holding the weight with your traps ,go all the way up full extension then down without loosing up ,always maintain some kind of tension .

Set 2,3:Use heavier weights and do 12 to 17 reps with it .

Exercise Two:Plate raises [super set to the previous exercise]

Note:this exercise focus on the lower and middle trapezius ,as in the previous exercise contract the trap muscles and move the plate from a horizontal positon to a vertical one above the head ,and down without loosing the tension ,feel the weight with your traps ,not with your front delt .

Group 4:

Exercise One:Chin-ups [3 to 4 sets ,6 to 12 reps ,1 min rest]

Exercise Two:Push ups [Super-set to the previous one]

Note:yes push ups can be a great back routine just contract your lats and upper back throughout the whole movement and you'll feel the pump of your life ! ,do as much as you can until failure .

Cool down (30s):

A-Arm cross stretch

B-Toe touch stretch

C-Wide legs forward fold 

D-Downward Dog

E-Cobra stretch

F-Child pose

G-Supine twist stretch

H-Butterfly stretch

And it's done ,i hope you liked this quick and effective routine,if you want you can add your own exercises ,but you have to train hard ,be smart and impeccable ,see you next time .Peace.

Best Shoulder Workout Yet !:Grow healthy and Strong Delts

Best Shoulder Workout Yet !:Grow healthy and Strong Delts
Hello everyone ,today we're about to do a full shoulder workout that includes both strength and endurance ,also some flexibility ,you don't need anything apart your dumbbells and one plate ,this workout is designed to give you a nice healthy pump when you can feel as much of your shoulders as you can ,also it has some endurance exercises to make your moves more explosive.
Now prepare your water bottle ,your favorite playlist and LET'S HEAD INTO IT!

Warm ups:
A-Arm circles
B-Front reach +chest stretch
C-Torso twist
D-Slow high knees
E-Leg swings
F-Toe touch sweeps
G-Walkdown
H-Jog in place
K-Jumping jacks

Warm up sets :
Now we're doing a pyramid set with 3 exercises for 3 sets ,minimal rest between exercises and
1 minute rest between sets:
Pyramid 1:
Ex 1: Ladder Push up march

Note:you can use a floor ladder ,or just imagine one and go back and forth ,the key here is to contract the shoulder and upper back muscles to perform the movement.

Ex 2:Mule kicks [10 to 15 reps]

Ex 3:High knees [20 seconds]

Pyramid 2 [3 sets,1 minute rest between sets]:
Ex 1:Lateral raises [15 to 20 rep]

Ex 2:Plate raises [10 to 15 reps]

Ex 3: Shoulder plate Bus driver [10 to 15 reps]

Ex 4: Shoulder plate press out to figure 8  [10 to 15 reps]

Note:use light weight for the lateral raises and increase the reps each set.

Strength Routine:
In this part of the workout we're dealing with heavy dumbbells ,more sets and more explosiveness .

Exercise One:Dumbbells Clean and Press [8 to 17 reps,5 sets ,1 min rest]

Note:use your legs to drive the dumbbell from the bottom position  which is a squat position up to your shoulder level ,then with an explosive motion starting from your legs by squeezing your gluts and hamstrings  you drive the dumbbell up to a standing position with a straight arm ,do this the other way up and down.

Exercise Two :Dumbbells Shoulder Press [10  to 20 reps,5 to 6 sets,1 to 2 min rest]

Set 1:Use light weight between 15 lbs to 30 lbs and do at least 20 solid reps with.
Set 2 and 3:Increase the weight up to 30% the previous weight and do 12 to 15 reps with.
Set 4 and 5:Use 75% of your one rep max weight ,or intuitively choose a heavy dumbbell and do 8 to 10 reps.
Set 6:Lower the weight and do reps to failure.

Exercise Three:Rear delt raises [reps to failure ,4 sets,1 min rest]

Super-set with
Exercise Four:Front delt raises [reps to failure]

Note:reps to failure means that you treat every rep as your last rep ,do it properly until you can't hold your form ,feel every reps by squeezing the right muscle.

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
10-Deep glut stretch

And that's it guys,good job ,hope you liked this routine ,i see you on the next one and drink lots of water .Peace.