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Gym Workout Tracker Template Gym workout tracker template Continue Kristin Blackburn No Gym Time? No problem! Get in great shape in your place with these five basic tools (and one easy workout). Kristin Blackburn Who says you need to cost gym fancy equipment to get in shape? Not us! For less than 50 bucks you can score enough gear to train your entire body at home without sacrificing precious space. Key: Choose parts that are not only efficient but multifunctional, says George Vafiades, co-owner of As One Gym in New York. Advertising Advertising Christine Blackburn Five tools on the Vafiades shopping list target your entire body, while increasing strength, endurance and flexibility. Put them to use with a chain developed by Vafiades. It burns 250 calories, makes you stronger for two weeks and slimmer at four, and revs up your metabolism, so you burn calories long after you've finished exercising. Do this at least three times a week by jumping rope 50 times between moves. (To keep warm, do a few minutes of squats, with your hands over your head; to cool down, try stretching). Amazon.com Resistance: Use these oversized gums that come in three resistance levels to train the upper and lower body. ($40 for a set of four; amazon.com) Dumbbells: Transform your entire body - arms, legs, back, chest - with one pair of dumbbells. ($25; amazon.com) Stability ball: This ball puts the body in an unstable position, forcing you to use (and strengthen!) your core. Pair with dumbbells or resistance bands to allow up intensity exercises like overhead presses. ($27; walmart.com) Advertising Christine Blackburn Slip Drives: These goals are three C:calisthenics, cardio, and core. Just place them under your arms, legs or knees during exercise to increase the range of motion. Moves like climbers and lunges instantly more challenging. ($16; power-systems.com) Jump rope: This playground staple scores big on cardio scale (burning 100 calories in just 10 minutes); It's also a great toner. ($30; amazon.com) Christina Blackburn core, hamstring, shouldersLi faceup with the stability of the ball between the ankles; Keep the ends 5 to 8-pound dumbbell and position on the chest. Lift your legs to 45 degrees; arms to the ceiling. Turn your legs to the right. Keep your hands up and get your feet back to start; repeat on the other side for 1 rep. Lee 10. Christine Blackburn triceps, buttocks, quads around the door handle. Holding a band in your right hand, step back; bend your right knee to 90 degrees. Balance on the left foot, hinge forward, and extend the right leg back. Pull the strip to the body. Come back to get started. Do 8 reps on each side. Advertisements Advertising Christine Blackburn hip flexors, chestLie on stability ball, legs semi, 5 to 8- pound dumbbell in each hand. Stretching your arms up. Lower hands on each side; to stop at the height of the shoulder. Squeeze your chest to get your hands back. Make 10. Christine Blackburn Core, Shoulders, Shoulders, Stripe around the wrist and ankle; form a board with a straight hand. Move with your left hand and right foot out of 6 inches. Return to the start; repeat on opposite sides. That's one rep. Do 10. Kristin Blackburn's chest, backGet in the up-side wring, drive under her right hand. Slide it to the right, dropping the chest on the floor; stop when the elbows reach 90 degrees. Return to the start; repeat on the left. That's one rep. Do 8. Advertising Christine Blackburn quads, hamstrings, shouldersStart in left lunge, with right foot on the drive and 5 to 8-pound dumbbell in his right hand. As you lift to standing, slide your right leg to the left and curl dumbbells to your chest. When the right foot meets on the left, press the dumbbell over your head. Come back to get started. Do 3 sets of 6 reps on each side. Kristin Blackburn shoulders, backsit on the stability of the ball, strip around her arms, arms raised to shoulder height. Pull your arms towards your chest, palms leaning down, elbows. Turn your palms up and raise your arms above your head until fully elongated. Come back to get started. I've got eight reps. Kristin Blackburn Jumps rope 50 times between exercises moves keeps your pulse up and gets your body in fat burning mode. Advertising Christine Blackburn Pros swear foam rollers to relieve tension after a workout, J/Fit 12-inch core white foam roller ($20; amazon.com). Make each movement to the right for 30-60 seconds or until you feel released in the muscles. Kristin Blackburn sit on the floor with a foam roller under the back. Cross your right ankle above your left knee, lean over your right buttocks and knead with foam. Repeat on the left side. Jay Sullivan Lie faceup on the floor with bent knees, hands behind his head, foam roller located under the upper back; slowly roll up and down the spine. Advertising Christine Blackburn Place left four on the foam roller, right leg bent and to the side, forearms on the floor. Roll back and forth from the top of the knee to the hip. Repeat on the right side. I always plan my travel workouts with the expectation of minimal equipment, so I'm not disappointed. Today's workout at the hotel gym: 1A) Bat Wings 1B) Pike Pushup 2A) Pullup 2B) Standing Cable 1-Hand Chest Press 3) Standing Cable 1-Hand Row 4A) DB Curls 4B) Triceps Rope Pressdowns 5) Rear Delt Raise, Side Raise, Front Raise Good Times. Today's kickbutt thinking quote: If you're just starting out and you're struggling, just remember the Baby Step improvement method. Be a little better today than yesterday. It all adds up. Make a checklist of positive behaviors that you should meet every day. Do more planning. Identify 2 solutions for each obstacle in life. You'll get over it. Keep up the good work and never go down on yourself. And Today's Resource: This Week's 7-Day Fat Loss (adrenaline intervals) No. Everything you do leads you CLOSER to or on Your goals... even on weekends. Don't ruin an entire week of wonder with weekends full of poorly made choices. This content is created and supported by a third party and is imported to this page to help users provide their email addresses. You may be able to find more information about this and similar content on piano.io our product selects a test editor, expert approved. We can earn commissions on links on our website. Warning: This will probably make you sweat, scream and curse September 8, 2015 Benjamin Lowy 1 of 8 Designed by Rob McDonald, Gym Jones Training Director Best suited to test your physical limits, Building mental sand, and forging the overall strength of the body, endurance, and power of barbell equipment, drop station, bench, weight plates, pulling up bar calories burned 678 (as measured fit 6'3, 255-pound person using Garmin FR70 fitness hours) Time 27:33 Directions Do this workout 3 days a week for 4 weeks. Start by warming up by making back-to-back moves in the circuit (10 reps each, 5 circuits in total). Next, load the barbell and do the main training. Choose the heaviest load that will allow you to complete all sets of weighted exercises. Exercise as a scheme; Start with 10 reps per turn and subtract 1 rep in each subsequent chain (10 diagrams total). Rest as needed. Try to finish training faster each week. (Every Jones gym workout is a sand test. Learn how to silence your voice telling you to quit smoking so you can push harder, longer and faster. Read: A story that will change the way you think about fitness.) 2 of 8 Warm-up 1/ Inverted Row Set the bar at about waist height and hang underneath with a top, shoulder-width clutch. Your hands should be straight (hands directly above your shoulders), your body straight from head to ankle, and your heels touching the floor. Start by pulling the shoulder blades back and then continue pulling your arms to lift your chest towards the bar. Pause and then lower the body back to its original position. 3 of the 8 warm-up 2/Dip Grab bars bathe the station and raise yourself so your hands are straight. Bend your knees and cross your ankles behind you. This is the starting position. Shift your torso forward and lower yourself as much as you can without discomfort. Pause; push back to its original position. Related: Death from Burpee and 3 more brutal fitness tests 5 of 8 workouts 1/ Barbell bench Push the grab barbell using a top grip that is just over the width of the shoulders, and keep it over the sternum with straight hands. Lower it straight down, pause, and push it back to its original position. Keep your elbows tucked so that when you are in a downward position, your shoulders form 45-degree to the body. 6 of 8 workout 2 / Burbell Deadlift Roll bar against shin and grab it using shoulder width, top grip. Keeping your back flat, pull back and up, pushing your hips forward as you get up with the bar. Pause and then lower the bar back to the floor, keeping it close to the body. Related: 10 Secrets perfect deadlift 7 of 8 workouts 3 / Pushup Suppose you push the position with your feet together, hands straight, and your hands are located below, but a little wider than your shoulders.
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