Fat Burning Dumbbell Circuit Training Workout Routine A

Dumbbell Circuit Training - Workout Routine A

Here is a dumbbell-based strength and cardio circuit training workout routine. In the demo video, I use the same weight doing 10 reps for each of the 6 exercises back to back as a circuit. You should choose no more two pairs of dumbbells to perform different exercises for workout efficiency.

1. Sumo Squat
2. Arnold Shoulder Press
3. Romanian Deadlift
4. Bent-over Rows
5. Squat & Push
6. Shrugs




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Weight Loss Success Story - Video Testimonial for Denville NJ Personal Trainer Carey Yang

A weight loss success story ...

A happy client shares his challenges, how to overcome the struggles with the help of an expert trainer, and produce amazing body transformation results.

Listen to what he learn, and what he says about trainer Carey.

"Inspiring!"

The Backyard Spartan Warrior 300 Workout

The Backyard Spartan Warrior "300" Workout

Do you like to look lean and fit like the Spartan warriors?

Here is a Backyard "300" Workout you can do at home and right at your own backyard.

Go to the "300" workout video >>
http://www.youtube.com/watch?v=tcPdsFifyaY

The strength and cardio circuit training consists of 10 exercises to perform as a circuit. Start with 10 reps for each exercise. Rest for 2 to 3 minutes and repeat the circuit. Increase the repetitions as you progress. The ultimate goal is to do 300 reps in one workout session. You can also time each circuit for your record.

1. Y Squat
2. Pushup
3. Floor Wiper
4. Mountain Climber
5. Dumbbell Thruster
6. Step-Up
7. Decline Pushup
8. Curlup
9. Burpee
10. One-Dumbbell Swing


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Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Power Pushup Circuit for Chiseled Chest, Sculpted Shoulders and Toned Triceps

Power Pushup Circuit

Although many people can't do perfect pushups or hate to do pushups, they are in fact excellent exercise to work your whole body.

The primary bodypart worked on is chest, then triceps and front shoulders. In order to maintain the near-straight-line body alignment while doing pushups, you have to engage your core (abs, lower back and glutes).

In this power pushup circuit workout, I demonstarte the following 5 pushup exercises as a circuit.

1. Chapping Pushup x 6 reps
2. Sliding Pushup - front to back x 6 reps
3. Sliding Pushup - in to out x 6 reps
4. Shuffling Pushup x 6 reps
5. Lateral Walking Pushup x 6 reps
If you're a beginner or can't quite do more than a few pushups, start with one or two reps in each exercise with rest in between. Gradually increase the reps and/or reduce rest period.

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Watch another pushup circuit workout to blast your chest, shoulders and triceps >>

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Bodyweight Leg Shaping Exercises

Bodyweight Training - Leg Exercises

Squat and lunge are the two major exercises to shape up your legs --- quadriceps, hamstrings, glutes, and "core" area.

Do the following 8 exercises as a circuit training - one after another with little or no rest until you finish all 8 exercises. Then rest for 1 to 2 minutes and repeat a few more times as you progress.

In the demo video, I did 6 reps for each of the 8 leg exercises in a circuit back to back totally 48 movements in one shot.

You can do this leg blaster circuit workout at work, at home, in the backyard or in the park. You only need a very small space. You'll burn more fat and develop strong, powerful and sharply shaped legs.

- Squat
- Prisoner's Squat
- Jumping Squat
- Forward Lunge
- Reverse Lunge
- Jumping Split Squat
- Side Lunge
- Drop Lunge

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Bodyweight Pushup and Variations for Big Chest and Toned Triceps

DIY Bodyweight Training - Pushup and Variations

Pushup is a great exercise to strengthen and build chest muscle, tone up triceps and sculpt front shoulder. It's also a better exercise than supported chest bench press in that you need to stabilize your whole body and "core" to maintain a near straight-line throughout the range of motion.

So follow me along in this pushup super circuit training for a bigger chest and toned triceps. In the video, I did 6 reps in each of the 5 pushup exercises as a circuit workout back to back totalling 30 reps. Give it a try. You are poweful!

1. Standard Pushup x 6 reps
2. Spiderman Pushup x 6 reps
3. Grasshopper Pushup x 6 reps
4. Walking Alligator Pushup x 6 reps
5. T-Pushup x 6 reps





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Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Backyard Bootcamp

Just follow along. Do your own fitness and weight loss bootcamp in your backyard.

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The Wolverine Workout Routine

Here are the training tips, workout routine and nutrition plan to be ripped like Hugh Jackman as the Wolverine.

Training tips

• Train in the morning, where possible
• Always warm up sufficiently. Not just with cardio, but by doing the movements before adding weights
• Work on 'progressive overload' - always keep increasing the weight - and keep a training diary to record your progress
• Mix things up - constantly change the tempo, speed, incline, grip… Anything so that you're not always performing the same movement
• Feel the movement. Focus on each muscle activation rather than simply aiming to finish the set. People always try to get to the end without thinking about the journey
• Train with a trainer. It will help with motivation
• Don't over-train. Learn what your body can reasonably cope with
• Get enough sleep - at least 7 hours of good sleep a night

>> Grab your copy of time-efficient training plan <<

Workout Routine

Monday: Chest and triceps
How to do these workouts:
Warm up first with ten minutes of cardio and light bodyweight movements
Do the pairs of exercises as supersets, performing one set of the first exercise, then moving immediately onto a set of the second exercise. Rest for the stated time before repeating
Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set
Take one second the lift the weight, pause for another second, then take two to three seconds to lower again

Superset 1
Sets: 4 each exercise Reps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Dumb-bell bench press
Don't arch your back as you press
Dumb-bell flye
Keep a slight bend in your elbows as you lower the weights to the side
Squeeze your pecs to draw your arms together

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Bench dip
Keep your body upright and elbows pointing backwards
If you find these easy, place a weight plate on your lap
Cable press down
Keep your elbows tucked into your sides
Squeeze your triceps at the bottom of the move
Cable crossover
Sets: 2
Reps: 10-12 (to exhaustion)
Rest: 1 minute
Lean forward slightly, keeping a straight back
Touch your hands together in front of your chest

Cardio
Treadmill hill climbs: 20 minutes
Start running on a treadmill set to 12km/h with 1% elevation. Every 30 seconds increase the elevation by 1% until you need to press the stop button.)
Take a one minute rest and repeat

Tuesday: Legs
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Barbell squat
Back straight and core braced throughout
Knees in line with feet
Dumb-bell Bulgarian split squat
Keep your body upright
Knee in line with foot

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Romanian deadlift
Lean forward fro the hips
Let the bar travel down your shins
One leg gym ball curl
Keep you hips lifted
Draw the ball into your backside
Travelling dumb-bell lunge
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Keep your knee behind your toes
Push up with your back leg and step through into the next lunge, walking forward with each rep

Cardio
Rowing machine: 4,000m
Aim to maintain a steady pace. Push with your legs before drawing the handle into your abdomen
Keep your back straight throughout

Thursday: Back and biceps
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Cable row
Don't rock your body as you row
Draw your shoulder blades back
Bent over dumb-bell reverse flye
Bend at the hips with straight back
Keep a slight bend in your elbows

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Weighted chin up
Underhand or hammer grip
Hang weight plate from a belt or hold a dumb-bell between your feet
EZ-bar curl
Wrists turned inwards slightly
Keep your elbows by your sides
Inverted row
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Body straight from head to heels
Squeeze your shoulder blades together

Cardio
Exercise bike intervals: 20 minutes
Start by cycling at a steady pace for five minutes. Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
Repeat the 30-secs-hard/two-mins-slow pattern for the remaining 15 minutes

Friday: Shoulders and abs
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Seated dumb-bell shoulder press
Elbows out to the sides
Dumb-bell lateral raise
Stop at shoulder height

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Weighted crunch
Hold a dumb-bell across your chest
Curl your chest towards your knees
Gym ball jack-knife
Hold your body in a straight line
Bicycles
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Twist your torso side-to-side while pumping your legs

Cardio
Treadmill sprints: 10 x 30 seconds
Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface then jump onto it and sprint for 30 seconds. Jump your feet apart again and rest for 30 seconds
Repeat this pattern ten times. Be careful not to lose balance as you step on and off the treadmill

>> Grab your copy of proven, time-efficient Turbulence Workout and Training Manual <<

Nutrition Plan

• 5am (One hour before training) Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries. Oats are a slow-digesting carb, to give you long lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.
• 6am and 7am (Before and after weights) Branched chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called super-compensation, which repairs the muscles and allows them to grow bigger and stronger.
• 7.30am (After cardio) Creatine protein bar. While the creatine will help repair used muscle tissue, the simple carbs from the bar will help deliver nutrients to the your blood stream and muscles, for faster and stronger recovery.
• 7:45 Protein shake. Blend 1 scoop of whey powder, half a banana, 300ml semi skimmed milk, pinch of cinnamon and 15g ground cashew nuts. Whey protein powder is a quick and easy way to gain fuel for muscle replenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.
• 10am Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower. Serve with 40g (uncooked measurement) of brown rice. Turkey is not only one of the leanest sources of protein around, it is also rich in the muscle-building amino acids, anserine and carnosine. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen; a hormone that lowers testosterone.
• 1pm 200g rosemary chicken with sugar snap peas and asparagus. Serve with 40g (uncooked measurement) of brown rice. Chicken is rich in amino acids to encourage muscle growth and repair as well as zinc, which raises your levels of muscle-building testoserone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.
• 4pm Handful of walnut trail mix. Preheat oven to 180 degrees celcius and arrange 150g of walnuts on a baking tray. Bake in the centre of oven until fragrant and toasted, for around ten minutes. When cool add to a large container and mix with 75g unsalted pumpkin seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.
• 6pm Tuna steak and unlimited amounts of vegetables including broccoli and cauliflower. Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.
• 10pm Before bed slow-release protein smoothie Blend 1 serving of low-carb protein drink with 2 tsp of natural yogurt, a drizzle of honey and 15g almonds. A protein fix before bed gives your muscles the building blocks to grow and repair while you sleep, while the yogurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down.

>> Get your own Woverine Workout and Training Plan <<

Lose Fat, Build Muscle, Get Jacked like Hugh Jackman!

"The Real-Life Really Busy Men's Version of Woverine Workout"

The Wolverine Workout - Lean and Fit Like Hugh Jackman

Michael Ryan, the trainer to Hugh Jackman who plays the role of Wolverine, shares his tips and strategies. It's no suprise. The keys are eating right and shaping up in the following guidelines (from TODAY).

Note: Here is the real busy man's training program to train and look like a woverine.

1. Hugh trained for 1.5 hours, 6 times a week for 12 weeks. This was based on 4 or 5 lifting sessions and a cardiovascular session. According to Ryan this was not a complicated regime at all. It is someone anyone can do. (Note: Hugh was already quite fit – it would take someone of lower fitness, longer to achieve similar body).
2. Anyone who starts an exercise program that is well designed will get results that are noticeable within weeks. Hugh is 40, and didn't face any issues getting his Wolverine-esque body. Men can peak in their mid-40's, so age isn't as big a factor as you'd think. Getting the body you want is about balance and dedication. It's not hard to maintain muscle if you are committed to keeping up a routine.
3. Health benefits of gaining muscle & reducing body fat are that muscle supports & protects bones and joints & strengthens bones, you become fitter, which is great for overall health and well being. Michael splits the sessions between muscle groups. One day he'll get Hugh to focus on chest and triceps, and on another day will focus on back and biceps).
4. Diet plays a huge part in getting a lean, ripped body like Hugh's. Avoid processed foods (including 'low fat' foods). Eat lots of protein and fresh steamed vegetables).
5. The key to success with Hugh's body was variation. A lot of guys do the same workout in the gym but you need to work different muscles, build on the weight you can lift and get your heart beating with a mix of running, swimming or cross-training. The fundamental training principles are based on the core body-building moves such as squats, deadlifts, presses - simple moves, which Michael mixes up. He changes the angles on the bench, plays with the tempo, weight, time, rest. The same workout can be done ten different ways by making these small changes.

>> Grab your copy of super efficienct fat-loss turbulence training plan <<

Start to lose fat, build a lean and fit body like Hugh Jackaman!

Denville Fitness Expert Launches DIY Home Workout Series

Denville, NJ - May 11, 2009 - Local fitness coach and personal trainer C. Carey Yang has launched a Do-It-Yourself Home Workout Series to provide affordable home training solutions in the current tough economy.

With slowing economy and rising unemployment, people are watching their pocket very carefully. Health and fitness may be the last thing in their mind when the first priority is to bring foods on the table.

The stress and anxiety from jobs or being out-of-job, money worries and personal issues are taking a toll on people's health, pocketbooks and relationships in this economy.

Denville fitness coach and personal trainer Carey Yang has recognized the needs for cost-effective ways of doing exercises, losing weight and staying in shape depsite of budget crunch. He has launched a Do-It-Yourself Home Workout Series to address the concerns and provide affordable home workout solutions.

The DIY In-home Training System utilizes minimal exercise equipment such as dumbbells, Swiss ball, bands and tubings. Anyone can do these exercises at home or in the backyard. "Even bodyweight training can be very cruelling and very challenging," Yang says.

"Nothing is more affordable than doing exercise at home or in your backyard. It's practically nothing compared to joining the gym and the time and hassle involved," Yang says. "But people still need proper instructions to work out safely without getting injured. In addition, a structured home training program helps make sure that they have effective whole-body workouts and keep making progress."

Yang says if done right, you can have a heart-pounding workout by combining strength training with cardio exercise in one session.

Free DIY home workout videos are available at YouTube Channel under careyforfitness or www.youtube.com/careyforfitness.

"Exercise DVDs and TV fitness shows are professionally edited and commercially advertized. The trainers and models have rehearsed so many times to make it too perfect to be realistic. My videos are uncut raw footage shot right in my backyard. These are the real workouts for real people," Yang says.

C. Carey Yang is a fitness coach and personal trainer based in Denville, New Jersey. He provides in-home personal fitness training, backyard bootcamp, and wellness coaching. He is available to present wellness and fitness seminar and workshop. For more information, call 973-303-2424 or visit http://www.careyforfitness.com/.

###
Contact:
C. Carey Yang
(973) 303-2424
Carey@CareyForFitness.com
http://www.careyforfitness.com/
http://www.yourdreambodyworkoutxpert.com/

Tags: Personal Trainer Fitness Coach Bodyweight Dumbbell Workout Weight Training Fat Loss Bootcamp Denville NJ Americantowns

DIY Bodyweight Workout 2

DIY In-home Training Series - Bodyweight Workout 2

- Alternating Reverse Lunge x 20 Total Reps
- Wide-Grip Pushup x 10 Reps
- Narrow-Grip Pushup x 10 Reps
- Alternating Oblique Crunch x 20 Total Reps
- Opposite Arm and Leg Lift x 10 Reps Each Side
- Plank x 1 minute

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DIY Bodyweight Workout 1

DIY In-home Training Series - Bodyweight Workout 1

- Squat x 20 Reps
- Pushup x 20 Reps
- Mountain Climber x 20 Reps
- Curlup x 20 Reps
- Superman Back Raise x 20 Reps

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Who Do You Hang Out With?

It is a well known saying that you're the result of 5 of your closest friends. A study showed that obesity is contagious and can spread through social network, titled "Your Friends Can Make You Fat." Please the post carefully.

One subscriber said that she had challenges to get going as the people around her have been pretty negative. She made the decision to try to find new friends and colleagues who were more positive, into living a healthy lifestyle, and more like-minded.

We know masterminding is a very powerful strategy to be successful if done correctly. But she still had problems moving forward and getting focused. The intention is great but it's not answer for the long term.

Why?

I respect "like-minded" people. But many people choose the wrong types of people. Many "like-minded" people are out of shape, un-energized, even unhealthy. So if you're one of them or become one of them.

So who do I hang out with?

I hang out with action-minded people. People that are consistently moving forward, laser-focused, execute their goals and plans; who are at least close to me or one notch above me. I want to lift weight with people who are a bit stronger and better than me so that I can get stronger and better.

Here is your homework and action item: add at least one or more "action-minded" person to your life in the next 30 days or less.

You need people around you that can be a great role model for action, focus and perseverance.

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