Glutes Gone Wild @ T-Nation…

I have been looking for some ways to spruce up my glute focused workout, but nothing has seemed to work exactly the way I want it.  I love the site T-Nation and found some good ways to change up exercises I already do now on their site.  I will perform this workout next week, so I will let you know how it went.  I have not had sore glutes in about 6 months and I truly miss that can’t-sit-down-on-the-toilet-for-2-days feeling!

T-Nation Glutes Gone Wild

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Have you been paying attention to your Abs?…

I’ve been looking around for some new abdominal workouts and I’ve found one that I really enjoy doing and it kicks my butt at the same time.  It’s a fairly long ab workout, which I was trying to avoid, but it incorporates a good variety of moves targeting all areas of the abdominal muscles.  So far I have been doing this workout twice a week and because it is a longer circuit, I have decided to perform the circuit on days where my lift workout is not quite as long in duration as others. One day of which is strictly my cardio day, so I focus on just this routine before hitting the pavement.  The other day is strictly a lift day without cardio, so I will perform this ab circuit after completing my lift routine for the day.

It does require some equipment, although there are definite ways to modify.  An olympic bar, stability ball, weight stack, and abdominal bench are needed.  If you do not have access to these pieces of equipment, still read on and watch the video.  You can modify the olympic bar with any heavy piece of equipment that you can hold in both hands.  A stability ball is no more than $20 at Target.  The weight stack you can replace with either heavy ankle weights or placing a dumbbell between both ankles while performing a laying leg raise.  And you don’t absolutely have to have a bench.  You can perform that particular exercise on the floor, or on the stability ball which will allow your body to decline almost as much as the abdominal bench…you may need something to secure your feet under if holding a heavy weight.

Here is the video for HD Abs and I will also post this on My Workout page under Abdominal Exercises.

One of my fav Ab Workouts…

Follow this link if you want to do a pretty good ab workout in a short period of time.  I found this on another blog I follow.  Read her description of the workout and why it’s so good.  I love it!  (I put it on my workout page, also)

Bring it up a notch with a different approach to HIIT…

I’m preachin’ it again!  High Intensity Interval Training (HIIT) is the absolute way to go if you are looking to shape your body and see results quicker than traditional approaches.  HIIT has the ability to help you see results quicker than traditional methods of training by releasing growth hormones, increasing your VO2 max, and pushing your body to its limits working at max or near maximum abilities.  It is also a great training technique to help get your heart to recover quickly.  Getting your heart rate to recover means bringing it down to levels that are lower than they were while working out at a higher intensity.  For example, when performing an interval workout, you may get your heart rate up to 176 beats per minute (bpm).  Within a minute you are able to bring it back down to 116.  Your heart rate does not have to work as hard to pump blood because it is getting stronger with each training session.

Why is recovery heart rate so important? Well, imagine if your heart rate never, ever recovered after a workout.  It would probably explode!  Being able to get your heart rate to recover quickly means YOU being able to recover quickly.  The faster it slows down, the less exhausted you are.  Your breathing slows down.  You are no longer huffing and puffing.

Most people think of cardio as the only form of HIIT.  Even endurance athletes throw in some HIIT in the form of sprints.  This allows them to have a faster recovery heart rate and a heart that is able to pump blood more efficiently without causing too much exertion on the athletes’ part.  But, don’t think of HIIT as purely cardio.  You can perform HIIT with weights as well. One of the ways you can do this is by lifting heavy weights maxing out between 8-12 reps.  Maxing out at this weight at 8-12 reps means you can’t lift a single rep more if your life depended on it.  Follow this with little rest between sets, no more than 30 seconds tops.

Combining this type of HIIT with weights, along with HIIT with cardio, you have a pretty solid workout program.  OnFitness magazine just put out an article that states combining these two types of exercises will have “the heart muscle itself begin to increase its contractility and its ability to pump more blood per beat”.  Contractility is the “intrinsic ability of heart muscle to generate force and to shorten, independently of changes in the preload or afterload with fixed heart rates”.

Here is a workout that I do that combines both heavy weight and cardio HIIT for the lower body.  I’ll also throw this on my workout page for quick reference.

I take 4 of the exercises that I do for my glutes (which you can find on my workout page).  I perform them 10 reps and I’m lifting heavy.  I run through each exercise one time, 10 reps each.  After each set, I jump on the elliptical and go hard for 2 minutes.  Remember, if you don’t have cardio equipment get a jumprope, do jumping jacks, run the stairs in your house, run in place…whatever you need to do!  After this I take a minute break and run through it again a total of 3 times.  Here’s the program:

5 minute warm up on elliptical (cardio of your choice)

10 reps of each: squat, deadlift, walking lunge, side box jumps

2 minute of elliptical going hard

1 minute water break

Repeat 2 more times

5 minute cool down on elliptical at end

I will use this in place of my traditional glute workout since I am utilizing the same muscle groups.

Listen to your body.  If you are feeling pain or something doesn’t seem quite right, then slow down.

 

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