My Six Pack Abs Circuit Training Workout Routine A

Superset (3 sets)


- DB Goblet Squat @ 60# x 10 reps

- 1-DB Overhead Press @ 60# x 10 reps



Decline Bench Abs Circuit (2 sets)

- Dumbbell Press and Full Crunches @ 20/20# x 5 reps

- Weighted Crunches (hold 20/20#DB) – Upper Half Range x 5 reps

- Weighted Crunches (hold 20/20#DB) – Lower Half Range x 5 reps

- Bodyweight crunches x 10 reps



Oblique Twist w/ 45# bar x 15 reps each side x 2 sets



Half Chin-up & Leg Raise > Helicopter Twist > Hanging Leg Raise x 3,4,10 reps



Incline Weighted Side Crunches and Oblique Twist w/10#Plate x 10 reps each side x 2 sets

Kettlebell Fat Loss Circuit Training Workout Routine 2

Kettlebell Fat Loss Circuit Training - Workout Routine #2

Denville NJ Personal Trainer Carey Yang demonstrates a kettlebell workout you can do at home or in your backyard.

Perform the following 5 exercises as a circuit workout.

1. 2-KB Squat
2. 2-KB Push and Press
3. 2-KB Alternating Bent-Over Row4
4. 2-KB Biceps Curl and Triceps Kickback
5. 1-KB Alternating Swing

Pick kettlebells that are challenging enough for you to do 8 to 20 reps or for one minute for each exercise. Do 3 to 5 sets.




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Kettlebell Fat Loss Circuit Training Workout Routine 1

Kettlebell Fat Loss Circuit Training - Workout Routine #1

Denville NJ Personal Trainer Carey Yang demonstrates a kettlebell workout you can do at home or in your backyard.

Perform the following 5 exercises as a circuit workout.

1. 1-KB Squat
2. 1-KB Clean and Press
3. 1-KB Lat Row
4. 1-KB Rear Delt Fly
5. 1-KB Swing

Choose one kettlebell that is challenging enough for you to do 8 to 20 reps or for one minute for each exercise. Do 3 to 5 sets.





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The Hard Core training

Is doing 1000 sit-ups a day a good abdominal exercise to get your six pack abs?

You know the answer is a NO.

To see your abs, you'll need to reduce your body fat, on the average, below 10-12% for men and 16-18% for women.

So hit the weights hard, do your cardio, eat balanced foods to get supported nutrients, rest well to recover and repeat. You'll see your abs.

Same as your muscle building exercises, you need to train your abdominal and other core muscles for hypertrophy.

Your abdominal muscles consists of transverse abdominis (TA), internal oblique, external oblique, and rectus abdominis (the so-called "abs"). They are all very important to your total body and core strength, balance and stability.

Here are three modified core training exercises for your total body stability. Incorporate one or two of them in your next workout routine.

Swiss-ball Crunch
Place your feet on the floor, narrower than your hip-width. Then perform the normal Swiss-ball crunch. The narrower base of support requires more abdominal and lower back stability.

If you want to kick up another notch, put your feet on a pair of Versa Discs (air-filled flat discs). The floating and unstable Versa discs will require you to engage your core to the ultimate level.

Single-leg Romanian Deadlift
Perform the Romanian deadlift with one dumbbell on one leg. Do all the reps on one leg. Then repeat on the other leg.

This exercise improves your hip stability that will help your squats and deadlifts.

Full-body Extentsion
Attach a handle to a low pulley machine (or a pair of tubing). Stand with your feet shoulder width apart. Grab the handle at arm's length with your left hand. Bend at the hips and knees and turn your body so that your left arm is ready to begin pulling at the outside of your right knee. Slowly turn and extend your body so that the cable or tube comes up and over your left shoulder.

This move hits all four core areas.

Single-arm Dumbbell Press
Perform a standing shoulder press with only one dumbbell. Do all the reps on one side. Repeat on the other side.

This is a sure move to improve strength on any pressing exericse.

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Pilates for Strong Core Muscles and Lean Body

Pilates has been gaining popularity in recent years in yoga studios, health clubs and fitness centers. About ten million Americans have tried Pilates approach. Some people have tried it to help relieve their back pain or stress. Some others want to have dancers' long and lean body. Some facts about Pilates:

• Pilates was developed by Joseph H. Pilates prior to World War I to help injured soldiers regain their mobility.
• Joseph Pilates developed hundreds of exercises to be performed on resistance-spring contraptions such as the Reformer and the Tower.
• The principles of Pilates are all about mind, breathing, centering, control, precision and fluidity.
• "Mat Pilates" moves are developed based on exercises performed on the floor without any apparatus.
• The dynamic sequencing movements benefit the whole body, in particular target the core muscles. The goal is to stabilize the body and improve strength, flexibility, balance, posture and alignment.
• Pilates movements are performed with concentration with focus on a specific "imprint" breathing method.

When working with Pilates movements, you'll almost work on every muscle group directly or indirectly with an emphasis on balance and strengthenging of core muscles (abdomen, back and buttocks). It's more than just physical movements. You'll learn proper breathing, posture and positioning.

The unique Pilates "imprint" breathing creates body &mind connections and make the core movements much more effective. You'll learn how to activate and engage your "transverse abdominus" - the very inner layer of your core muscles that acts an safety belt around your waist to protect your core.

Pilates can help you build a well-around balanced fitness training program. Want your six pack abs to show? Give it a try as part of your complementary cross training program for improving strength and flexibility.

Resources:
Pilates Method Alliance
Stott Pilates
Winsor Pilate
AFAA - Practical Pilates (TM)

Winterize Your Muscles for Winter Sports

Let It Snow, But Don't Fall

As ski and snowboard season is fast approaching, it's time to do pre-season conditioning. Before the snow falls, focus on training your muscles for winter sports. People could have enjoyed their ski vacation more if they could spend a little time preparing themselves in advance. Don't come home with broken leg(s) from your ski trip. Everyone I saw on crutches every year from ski trip all said that before: "It can't be me. I've been skiing or snowboarding since I was 12. It's not gonna happen to me." Guess what happened next.


Total Cost of Injuries --- More Than What You Think

Leg or knee injuries could put you out of commission for at least six months on the average, not uncommon for 12 months or longer. If you have a surgery, you'll expect many visits to the doctor and physical therapist. In addition to medical cost and time, you cannot function normally in your daily activities. The chances are that you become less mobile in today's already sedentary lifestyle. It's very likely that you put on some weight (or fat) due to being less physically active and potential stress-eating. The problems are snowballing and going spiral downward.

Your health and fitness level would be re-set for at least a year or two backwards. That is, all the hard work you've put in for the past year or two is going down to the drain. The new injuries prevent you from coming back to work out as intense as before. The rebuilding process is a long and long time to come. So the accumulated cost of leg injuries is at least two-year worth of your fitness along with the medical cost, extra time for therapy and inconvenience in your daily life.


Think about Winterizing Your Muscles

Wouldn't it be reasonable to spend a little time (and small training fees) to prepare your body for your next ski trip? When you think about winterizing your car or house for the winter season, it's about time to winterize your muscles as well. It's not just for skiing or snowboarding. You can also strengthen your back muscles so that you don't pull your back when shoveling snow. Back pain is number one injury --- the most common and frequent one that bothers millions of Americans every year. Although it's cold outside, you should continue to exercise in winter. There are a few tips and cautions to have a safe workout and stay fit in winter season.

Let's face it. We don't normally do similar activities that closely mimic what you do on the slopes to handle different terrains like steeps, glades, moguls, terran parks or the backcountry. We're not used to staying in low crouch position, squating (sometimes on one leg), turning left and right, jumping up and hopping down for an extended period of time under icy, cold, elevated altitude conditions. Remember what happened in the morning of the second day on your first ski trip. You cannot seem to get out of your bed without letting out a long Ahhh! Your whole body aches and pains all over the places. Your legs may be limping just like getting off of a horse. It is all because you're not used to it, not like the professionals who do it everyday and are used to that kind of physical demands.

Wouldn't you think about at least conditioning your body better in advance? You're able to ski more aggressively and handle more extreme terrains. Not only do you have the fitness level to enjoy the snow longer, but you can enjoy three or more consecutive days of skiing in a row and live to brag about it!


Strengthen Your Winter Muscles

The main functional fitness characteristics for conditioning your winter muscles are cardio endurance, static-dynamic strength, power, balance and flexibility. A training program that incorporates those conditioning characteristics necessary to enjoy your ski season includes the following elements:

• Muscular strength with emphasis on the hips, lower back and legs
• Muscular power, speed and endurance for the whole body specific to downhill skiing
• Cardiovascular aerobic and anaerobic endurance
• Balance, agility and coordination
• Core strength, stabilization and endurance
  

Ski Specific Conditioning Program

A ski-specific training program includes three parts: functional (sport-specific) strength circuit, interval cardio workout, and strength endurance workout. If you have followed my cross training approach with strength and cardio circuit training before, you should be very familiar with the circuit training. You are in better condition than most weekend warriors or seasonal athletes.

I have designed a sample pre-season winterization program that you can do at least four to six weeks before your first ski trip. This ski-specific conditioning workout routine combines all the elements described above in a circuit training fashion. It can be done in your comfortable living room, basement or in your backyard. Please contact me (973) 303-2424 or email carey@careyforfitness.com to schedule your Winter Muscle Bootcamp.

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

Why Running Is Good for Your Brain

After watching ING New York City Marathon, I'm sure your feet may be itching to run, too. The ultramaraton man Dean Karnazes also finished his Endurance 50 running - 50 marathons, 50 states, 50 consecutive days - in New York City Marathon. There are many inspiring stories in the race. Training and finishing a marathon has been a dream for many people. Although you may be still skeptical about training for a marathon and worried about injuries. There are numerous benefits from running and exercise, both mentally and physically.

There is evidence to link the creative process with exercise. For one's brain to function optimally, he needs a physically fit body. You may have experienced on-the-move insights while you're running. Founder of New York City Marathon, Fred Lebow, revealed that whenever he had a great idea during a run, he'd grab a twig and scratch it in the Central Park dirt. He'd go back later to recover his notes. Research from Washington University (St. Louis) Professor of Education, R. Keith Sawyer showed that creative people tend to schedule idle time to free up their mind to do something totally different such as listening to music or taking a bike ride. It's essentially a means of putting the analytical left brain on hold and giving priority to the sensing, intuitive right brain.

Exercise also increases activity in the frontal lobe, the part of brain involved in complex reasoning and attention. That means exercise actually keeps the brain young, which may be one of the reasons that athletes have lower rates of Alzheimer's and Parkinson's disease. One cannot ignore these long-term health benefits from running and exercise.

Running gives you a chance to relax your body and mind and unplug yourself. It's all great to let your mind wander. Yet I suggest you try something different next time when you're running on the treadmill. Instead of listening to your iPod music or watching TV, you may want to listen to yourself and pay attention to your thoughts. You could have just that A-ha eureka moment during exercise - a great idea, a creative insight or outside-the-box solution to your problem.

Do you remember on some days that your running feels like floating? You're just able to run effortlessly, on and on and on. On some other days though, it's just alas, tough. A few tips here may help you to have that "floating" feeling more often. First, relax. You may argue that I run to relax myself, not the other way around. True. But when you're stressed, your muscles tense up and your mind gets cloudy. You don't breathe as deeply, which increases fatigue and effort of running. You may find ways to gradually de-stress yourself before running.

When you start running, run with easy and short strides slowly. Then progressively pick up speed and intensity as your muscles warm up. You can start by walking for a minute or two, then slow jogging. Gradually lift your knees and lengthen your stride for the first mile. Within 10 to 15 minutes, your body should be ready for longer run. As you run, spend more time close to the ground, not in the air. That means don't lengthen your stride with big gallops but take smaller and quicker steps.

To maintain good, upright running form, one has to have strong core strength. This would ensure biomechanically efficient transfer of power from the core to the legs and upper body. The "core" muscles includes your lower back, abdominal and hip muscles. Try to let your abs and lower back propel you. If you feel tension in the glutes, not your quadriceps or hamstrings, you're doing it right.

Yoga - Benefits & Risks

Yoga of any styles has been gaining more popularity in recent years. As with Tai Chi Chuan, Yoga has been used as an alternative to ease certain medical conditions and improve general health. Yoga can help improve strength, balance and flexibility and may be beneficial for certain bone and joint problems. In addition, deliberate breathing, relaxation and meditation help you calm down and relieve stress from daily chaos. Anyone who has done yoga knows that after a single session, you feel stronger, calmer and more limber. Studios and fitness centers are offering Yoga-for-Kids classes. Even some pro football players and bodybuilders start to do yoga as a cross training to help them improve posture, balance opposing muscles, as well as increase flexibility and range of motion.

Yoga comes in many different styles, forms, demands and level of understanding and practice. Not everyone can do the same poses in a perfectly professional manner. As with any physical exercises, you have to pay attention and listen to your body and know your limits. Yoga may relieve your back pain. If you bend in the wrong way or overstretch youself, it could break your back.

According to a U.S. Consumer Product Safety Commission report, there were more than 3700 yoga-related injuries costing a total of almost $94 million in medical care in 2004. The most common injuries involve repetitive strain, overstretching the neck, shoulders, spine, legs and knees. Serious muscle damage and related injuries can occur if people don't take proper precautions, particularly those with pre-existing musculoskeletal conditions.

Injuries tend to be caused by joint over-compression and pushing soft tissues past anatomical limits. People with back problems or lumbar disc injuries should be careful with extreme forward bending. Those with neck pain may want to avoid or modify the cobra pose.

Yoga is a great exercise and an important rehabilitation method. Before you jump right in and get confused with yoga poses (e.g., warrier, half-moon, triangle, downward-facing dog, cobra, eagle, camel, plow, tree, mountain, lotus, corpse, etc.), observe the class. Ask the yoga instructor what style he or she is teaching. Try one class to see if you like it and can perform the basic poses and movements without too much trouble. You want an exercise that's a little challenging for you but not too difficult to perform. Choose one that meets your needs, abilities and fitness level.

The American Academy of Orthopaedic Surgeons have the following recommendations to minimize yoga-related injuries:

Speak to a physician before participating in yoga if you have any pre-existing injuries or conditions.

Work with a qualified yoga instructor. Inquire about experience and credentials.Warm up well because cold muscles, tendons and ligaments are vulnerable.

Wear clothing that allows for proper movement.

Start slowly while you learn the basics, such as proper breathing, before you see how far you can stretch.

As questions if you are unsure of a pose or movement.

Know your limits. Do not go beyond your experience or comfort level.

Drink plenty of fluids, especially if participating in Bikram or "hot" yoga.

Listen to your body. Stop or take a break if you experience pain. If pain persists, call a medical professional.

Strength and Cardio Circuit Training

Why Circuit Training? What Is Circuit Training?

To add variety to your fitness training program, you have to vary your workout routine from time to time. Variation, periodization and cross training can help you reduce risk of injury, keep you from being bored, blast through your plateau so that you can keep making progress.

Strength and cardio circuit training is an excellent program to achieve this purpose. Perform these exercises back to back without rest (or with very little rest) until you complete the circuit. Have some water, rest for a few minutes and repeat the same circuit.


How to Do It?

Several sample circuit training routines are listed in the following. You can start with your own bodyweight. Bodyweight circuit training workout routine is useful when you don't have weights at home. You can do it in your hotel room when you're traveling and don't have access to the gym. Do it in the park or in small groups.

Bodyweight workout could be just as gruelling and challenging!

Change the number of repetitions and pace yourself to suit your fitness level. Substitute the exercise with a similar variation. If you work out in the gym, you have more options in equipment to work with. For example, try incline or decline bench press to replace flat bench press.

For strength machine, barbbell and dumbbell exercises, choose proper weights so that you complete the circuit. That means you have to reduce the weight that you can normally do for your 6-rep set. Start at 50% normal weight if you're not sure. Add or reduce weight as needed so that you can complete the circuit feeling somewhat sored and breathless.

You can alternate between workout A and workout B for barbell and dumbbell circuits. Always warm up for at least 5 to 10 minutes before exercise. Cool down and stretch after exercise.


The Good Things about Circuit Training

Strength and cardio circuit training provides you the benefits of both weight training and cardiovascular exercise in a single workout session. Your heart rate is elevated as you keep moving weights with different muscle groups in different angles and positions. Your metabolism is fired up to keep burning fat even for a few hours after you leave the gym.

Strength and cardio circuit training is one of the best and most efficient ways of burning body fat and revealing your six-pack abs.

The circuit training is pushing your body aerobically while still challenging your strength. It allows you to work your aerobic system while simultaneously working on your strength and muscular endurance. You'll improve your overall strength endurance and cardiovascular capacity.


What Is Circuit Training Not For?

However, strength and cardio circuit training is not meant to be a complete balanced total body workout. It does not replace your regular strength, muscle-building or cardiovascular training programs. Even though you move from exericse to exercise very quickly, it does not mean that you're allowed to bounce or jerk the weights up and down. You still have to maintain good forms when lifting weights.


How to Design a Super Great Circuit Training Routine

As you can see, I design the workout routines adhering to my principles in balanced total-body training & prioritiy training:

• Train both upper & lower body and core area
• Train both front & back sides of the muscle groups for balance
• Train both left & right sides of the muscle groups for balance
• Train large muscle groups first & small/assisting muscle groups later
• Train with compound exercises first & isolation exercises later
• Priority-train weak and imbalanced muscle groups
• Priority-train hard-to-see-by-yourself muscle groups

Add or replace with one of these workouts in your training program once a week. It helps you tone up muscles, melt body fat and reveal your six pack abs. Who don't want to have at least firm and flat abs?

To keep stimulating your body and making progress, try different versions of each exercise; e.g., one-hand pushup or clap pushup, jump squat or Bulgarian split squat, stiff-leg deadlift or Romanian deadlift. You'll finish your workout more efficiently and never be bored with workout again. You get maximum results in minimum time.

Sample Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 30 reps
Mountain Climber x 20 reps
Curlup x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist x 30 reps
Opposite Arm and Leg Lift x 10 reps
Down Plank, hold for one minute

Watch Demo Video 1 >>






Watch Demo Video 2 >>




Sample Strength Machine Circuit Workout Routine
Leg Press x 20 reps
Chest Press x 15 reps
Shoulder Press x 10 reps
Seated Row x 15 reps
Leg Extension x 10 reps
Leg Curl x 10 reps
Pec Flye x 10 reps
Triceps Pushdown x 10 reps
Abdominal Curl x 15 reps
Back Extension x 15 reps
(You may have tough time moving from machine to machine without a break in a commercial gym unless you have a reserved personal training session to line up these machines for you.)

Sample Barbbell Circuit Workout Routine A
Back Squat x 15 reps
Military Press x 10 reps
Snatch-grip Deadlift x 10 reps
Bent-over Row x 10 reps
Hang Clean x 6 reps
Good Morning x 10 reps

Sample Barbell Circuit Workout Routine B
Bench Press x 12 reps
Bench Press (close grip) x 8 reps
Upright Row x 8 reps
Triceps Press x 6 reps
Biceps Curl x 6 reps
Wrist Curl x 6 reps

Sample Dumbbell Circuit Workout A
Sumo Wide-stance Squat x 15 reps
Arnold Press x 10 reps
Deadlift x 10 reps
One-arm Row x 10 reps each side
Squat & Push Press x 6 reps
Shrug x 6 reps

Watch Demo Video >>




Sample Dumbbell Circuit Workout B
Bench Press x 12 reps
Incline Bench Press x 8 reps
Lat Pullover x 8 reps
Lateral Raise x 6 reps
Triceps Kickback x 6 reps
Biceps Hammer Curl x 6 reps
Watch Demo Video >>




Check out more fat-burning training and workout routines.


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Copyright 2006 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.

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



Visit my YouTube Channel to watch FREE Home Workout training programs based on bodyweight, dumbbells and simple exercise equipment that you can do at home or in the backyard.

Preventive and Strengthening Exercises for Your Back

Back Raise: This exercise will help strengthen all your erector spinae (lower back) muscles. They help support you while you're doing major lifts. Lie down on your stomach with your legs straight and your arms above head. Slowly lift your chest off the floor using your lower-back muscles and hold for 5 to 10 seconds, then lower slowly. Do 2 to 3 sets of 12 to 15 reps.

Stiff-legged Deadlift: This great exercise for your back muscles also targets your hamstrings. Place a barbell or a pair of dumbbells in front of your feet. Bend at the waist (hips) and grab the weight with an overhand grip. Keep your back as naturally straight (natural spinal alignment) as possible. Avoid rounding your back by tilting your head and looking up a bit. Then contract your hamstrings and slowly move your upper body straight up to a standing position. Lower again. Do 2 to 3 sets of 8 to 10 reps.

Abdominal Crunches/Curl-ups: Doing this exercise on a ball helps strength your core and helps prevent back injuries. Lie on top of an exercise ball (a.k.a. Swiss Ball, Physio Ball) with the small of your back over its center. Keep your hands near your ears and use your abdominal muscles to curl your upper body up to about 45 degrees with a smooth and slow motion by 2 to 4 seconds. Contract your abdominal muscles and hold the position for 1 to 2 seconds. Then return to the starting position slowly with control by 2 to 4 seconds. Avoid stressing your neck by tucking in your chin and looking up a bit. Do 2 to 3 sets of 15 reps.

Click here to see more exercises for your lower back.

The information provided here is not intended to replace the advice of a doctor or other health care professionals. Any liabilities are disclaimed for the decisions you make based on this information.