This workout contains ten exercises that are gathered to work out the body evenly. Each exercise is to be performed for 60 seconds so your whole body can get the benefits of the workout.

Instructions

Perform these 10 exercises 3 times in a week. Perform the exercises in 3 circuits i.e. first do all the ten exercise one by one in a series and repeat it three times. Perform each exercise for 60 seconds one by one, rest for 15 seconds before starting the next exercise. Once you have completed a circuit, rest for 2 minutes before starting the next. Increase your rest time if you are feeling too tired to continue for a minute. Select weights with which you can do 15 – 20 reps. Continue reading ‘Get in Shape with Spartacus Workout Routine’ »

Mark Wahlberg is a famous American actor known for his roles in the film The Fighter and Boogie Nights. Out of acting, Mark Wahlberg is known for his excellent biceps shape which he has kept same in his various films. If you are a Mark Wahlberg fan and want to get pumped biceps just like Mark Wahlberg then this article will guide you right from the his own routine.

Workout Routine

Mark Wahlberg uses different types of workout routines, but this one is his usual workout routine whenever he wants to pump up his biceps. This workout is easy to follow but is very demanding. The goal of the workout is to work on the biceps from every direction by using weights and machines. The workout can be performed in any normal gym as it requires only basic equipments.

Mark Wahlberg starts the workout with more reps at first then increase the weight while decreasing the number of reps. this technique makes the body used to the weight, so the exercise can be performed with maximum effectiveness. If you are just starting out in body building then avoid doing the two exercises as mentioned in the end.

Instructions

This workout should be followed on any one day of the week. Make sure you keep it three days away from any workout targeting your back. Do all the sets of one exercise first then move on the second one and so on. Increase the weight after each set. Continue reading ‘A Good Workout from Mark Wahlberg’ »

Here is the truth, according to the experts, crunches aren’t going to help you to slim your midsection. This condition applies if your belly is protruding because of diastasis recti, which occurs because of weight gain, exercising improperly or pregnancy. According to a fitness expert from New York, in order to control the belly, you need to work on your core entirely which means the muscles in abdomen. Here are some exercises to overcome this problem. To get the max benefit from it, perform it minimum three times in a week.

Seated Squeeze

Put one hand below the navel and other on upper stomach. Expand your belly by inhaling. Exhale and contract your abs toward your spine. (It’s the initial position). Now, draw your abs even more deep towards the spine and count till two, then move back to the initial position and count to two. Perform hundred reps. Continue reading ‘Crunch-Free Workout for Abs That Takes Only 15 Minutes’ »

Developing a strong looking chest is a dream of every bodybuilder who works hard to bring shape to his chest. Even if you are not training to win a trophy, a stronger chest displays your determination and strength. While it requires hard work to develop a strong chest, it is also dangerous if you don’t exercise the right way.

Chest and biceps are the two of the main visible muscles. So it is must for an athlete, weight lifter or just someone who keeps himself fit to include chest building exercises in his workout routine.

Build up chest not only looks impressive but it also increases the strength in your arms so you will be able to perform exercises for your other body muscles effectively.

The Exercises

You can perform many exercises that work up the muscles in your chest but some are more effective than the others. Chest, as said before, can help you in support your other muscles so it is important to train it properly in the long run.

The exercises mentioned here only require a bench and weights to perform. However, there are also machines presents that can be used to perform these exercises. First, start with the free weights so you can know how the body moves and which muscles work when you perform these exercises. Then you can switch on to machines when you are comfortable with the exercises.

Here are the five exercises for building-up your chest.

Bench Press with Barbell

Bench press is no doubt one of the best exercises that have been in use for many years for working on the chest. It is a common exercise that increases the size and strength of the chest and is recommended by experts all over the world. Bench press can be performed with different variations but we use wide grip.

Lie face up on the bench with your feet placed on the ground. Grab the barbell with wide grip and bring it down from the support over your chest. Lift the weight up and down to perform reps. Keep your back, head, feet still and fixed while performing reps. Continue reading ‘Increase Mass and Size with These Chest Exercises’ »

Zac Efron: From High School Heartthrob to Hollywood Hunk

If you have seen Zac Efron in the movie “High School Musical”, you will notice a cute boy but now the same boy has become a toned and impressive looking guy. From a favorite of children he is now accepted as a fine actor by adult audience as well. He has work really hard to shape his body and work to get accepted by everyone.

Zac has played the role of a U.S. marine in the film, “The Lucky One”. In the film, Zac plays the role of a marine who returns back to his girl. In order to portray the role of a marine, it was must that Zac looked like one. In order to get the look, Zac worked hard to lose his body fat and gain muscles mass; the same look that many of us want to achieve.

Here is mentioned how Zac Efron workout and ate to achieve the impressive six-packs look. Continue reading ‘Workout & Diet Plan from Zac Efron’ »

Home Workout Routine to Build-Up Strong Chest

If you want to develop a strong looking chest then it is not compulsory that you should go to a gym. If you know the right exercises, you can train efficiently in your house. This workout is designed to take less time and follow a series of press-up exercises to work out the muscles in your arms and chest.

Directions

• Perform this workout routine at least once a week.
• If you follow a workout routine which includes a day for working on the upper body then perform this workout 48 hours after that.
• The reps in each exercise should be followed one after the other with minimum rest.

Workout – Press-Up Variations

Rotational

• Take a press-up stance and lower your chest down towards the ground. When you rise back up, lift your right hand above the ground towards the ceiling.
• Do same with your left hand.
• Perform 20 reps.

Shuffle

• Keep your right hand ahead of your shoulder and left hand behind it. Do a press-up.
• When you raise back up switch your hands so now the left hand is in front and right on back.
• Perform 20 reps.

Diamond

• Come into a press-up stance and place your hands below your chest. Combine the thumbs and fingers of both hands to form a diamond shape. Do a press-up in this stance. Your chest will reach towards your hands.
• Perform 10 reps.

Gorilla

• Take a normal press-up stance. Lower your chest to the ground and when you raise back up launch yourself from the ground.
• Strike your chest with your hands while you are in the air and continue to perform more press-ups in this way.
• Perform 10 reps.

One-Leg

• Take a normal press-up stance and raise your one leg up.
• Do a press-up; then alternate between the legs.
• Perform 10 reps.

Continue reading ‘Get an Amazing Chest with the Ultimate Chest Workout’ »

Develop Stronger Arms with These Five Exercises

So you want to develop stronger arms but even though you follow your workouts you are still not getting any results. The reason behind it is that you are not doing enough exercises with different varieties to fully workout your arms muscles. Here are five exercises that will help you in developing stronger looking arms.

Chin-Ups with Dead-Hang

Grab a pull-up bar with underhand grip at shoulder width. Keep your legs behind and feet crossed. Your shoulders will be back and down in a normal state. This will be your initial position. Now, pull your body upward with the strength of your arms so that your shoulders becomes in a straight line with the pull-up bar. Pause in this position; then lower yourself downwards towards the initial position. Continue reading ‘Best Workout to Have Bulky Arms’ »

An effective workout routine includes cardio and weights but with less time. If you have little time on your hand for workouts then this article will guide you how perform both of these in 20 minutes.

Although you might think that 20 minutes are too little for an effective workout, but if you perform the right exercises in the right amount then 20 minutes are enough to increase muscles mass and gain strength.

DIRECTIONS

You perform the exercises in this workout in 6 circuits. While it looks like that these exercises will take longer to perform but it only takes 20 minutes. Follow the circuits in given order and your rest will consist of the time it takes you to shift to the next exercise. Perform this workout 4 times in a week.

Pushups are also the best workouts, and you need to do 15 pushups in one rep and then can follow the same line. Place your hands on the floor according to your shoulders’ width and then you can squeeze your shoulder blades by lowering your body and then take it up. So, following this will provide you one of the great workouts. Continue reading ‘20-Minute Workout – Get Large Immediate’ »