A Bench & Ball Kind of Day: Arms & Glutes

A Bench & Ball Kind of Day: Arms & Glutes

The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body.  Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”

Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally.  This workout only includes one set of exercises that you’ll perform two times through.

Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]

 

Focus: Biceps, Triceps, Shoulders, Glutes, Core

Time: 45 minutes

Warm Up: Five minutes of cardio

Set (repeated two times)

Toe Taps

  • Equipment: Medicine Ball
  • Reps: 50 per set
  • Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Bicep Curls

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition

Shoulder Press

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up                                                               

Overhead Tricep Extensions

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked

Shoulder Raises

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
  • Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)

Full Sit Ups With Ball

  • Equipment: Exercise Ball
  • Reps: 20 per set
  • Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up

Fire Hydrants

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip

Side Leg Kicks

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight

Back Leg Kicks

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward

Backwards Lunges with Press

  • Equipment: Dumbbells
  • Reps: 25 per set
  • Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge

This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.

Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.

 

 

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Let’s Superset! Chest and Back

Let’s Superset! Chest and Back

Welcome to Body by Fadi’s workout of the day, where we will give you the tools you need to complete a strategic workout with tips and tricks along the way to help you succeed!

Today, we’re focusing on chest and back supersets. A superset is where you perform two or more exercises back-to-back without rest. You can perform a superset that focuses o

n the same body part, or opposing body parts – such as chest and back.

A chest and back superset is effective because most chest exercises are pushing movements and most back exercises are pulling movements. So the muscles are alternately resting and working, which allows both muscles to work longer and increases effectiveness.

Check out the superset workout below!

Focus: Chest and Back

Time: 30 minutes

Superset 1

4 Sets

Barbell Chest Press, Walking Lunges, Standing Trunk Rotation, Lateral Pulldown with Squat

Barbell Chest Press

  • Equipment: Pulley Machine
  • Reps: 20, 20, 15, 10
  • Weight: Start with a manageable weight for the first 20 reps; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep elbows in line with the wrists; focus on isolating your pectoral muscles as you push upwards

Walking Lunges

  • Equipment: Free weights
  • Reps: 30 lunges per set
  • Weight: Start with a set of dumbbells at a manageable weight; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the weights straight down next to your sides; make sure that your knees do not extend over your ankles as you lunge

Standing Trunk Rotation

  • Equipment: Cable (grasp the handle with both hands, arms fully extended)
  • Reps: 15 per side, per rep
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep your eyes focused on the handle and your hips locked forward as you rotate

Lateral Pulldown in Squat Position

  • Equipment: Pulley Machine
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral muscles as you pull down

Superset 2

3 Sets

Incline Receptacle Chest Press, Squat Row, Single Leg Lunges, Vertical Chest Press

Incline Receptacle Chest Press

  • Equipment Bench; free weights
  • Reps: 15 per arm, per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep wrists in line with elbows and elbows in line with shoulders; slowly straighten and lower one arm at a time

Squat Row

  • Equipment Pulley Machine
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Stand back until you have enough resistance on the cable; make sure thighs are parallel to the ground

Single Leg Lunges

  • Equipment Bench
  • Reps: 15 per set
  • Weight: None
  • Tips & Tricks: Due to the angle of the exercise; it’s okay for your knees to extend over your ankles when performing the lunge; focus your eyes straight ahead – this will keep your back straight

Vertical Chest Press

  • Equipment Bench
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs after each set
  • Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center

That’s it for today’s workout! Be on the lookout for more weekly workouts. Want to get access to more workouts like this? How about over 6,000 workouts? Book an appointment with Body By Fadi today and discover what all the program has to offer.

 

 

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Health & Wealth: Keeping Up With The Numbers

Health & Wealth: Keeping Up With The Numbers

321If you were to ask people how much they liked math class in school or dealing with numbers on a daily basis, it’s a safe bet that there would be very few who would raise their hands. However, numbers are hugely important in life, particularly when it comes to both your wealth and your health. Your fitness is completely based on numbers, from the number of repetition exercises you might be engaging in to keeping track of your calories or weight loss. Additionally, numbers are all-important when it comes to your personal wealth situation, including your bank accounts, investments and taxes. 

Recently, Fadi Malouf joined forces with David Morales from New York Life to give a presentation to some Buckhead residents on the important aspect that numbers play in their lives. Though it may seem like a stretch to combine your financial results with your physical fitness, both are an investment in yourself and your well-being. By balancing the numbers, you can achieve success throughout every aspect of your life.

Numbers in Fitness: The Way To Results

324The idea of counting facts and figures within your fitness routine is nothing new, however it’s something that many actually fail to do. According to  Bodybuilding.com, tracking your progress is the only way that you can see where you’ve started and chart where you want to go. Fadi agrees, “the fact that you’re writing it down or logging it allows you to keep an eye on it, and the results are less surprising. People want to say that this gimmick is the best thing, but it’s actually really simple. Become aware of what you’re doing on a daily basis by measuring — or counting — your food intake and what you’re doing exercise-wise.

How Do You Keep Track?

Though back in the older days, most fitness fanatics simply used the power of their memory or a simple pen and paper to keep their measurements in check, fortunately technology has caught up. You only need to open up a fitness magazine or walk into your nearest store to see what’s on offer. Many mobile phones are also offering apps and other devices to enhance your ability to track your fitness levels and keep your goals on course. Some of the current favorites on the market today are the Nike Fuel Band or My Fitness Pal, which Fadi personal recommends for many of his clients. While this may seem unbelievably high tech, Fadi went on to elaborate that science is getting to the point where you will be able to get an implant that will help you to keep track of what you’re doing on a daily basis.

Why Do People Struggle With Fitness?

Considering that fitness is so important, what keeps people from engaging in it? During the group discussion, many people found that finding the time was probably the biggest culprit. Others mentioned that starting a routine can also feel overwhelming, or that they’re not sure where to even start.  The most important thing to do is to find a program that you like and stick with it. “Follow through is the most important thing,” said Fadi. “If you choose a plan, follow through with it — it’s the only way to get results!” 

What About Food?

 Grocery ShoppingWhen it comes to what to eat, it seems like everyone has a different opinion on what you should be doing. High protein, calorie counting or even crazy crash diets are something that many people have tried or at least considered. However, what if you took a new approach to how you eat rather than looking at your eating habits as a diet?

When it comes to healthy eating, Fadi recommends the 5-3-12 Fat Loss Formula. Rather than a diet plan, this is an overall health plan to get your body on track and working at its optimal level. Essentially, this means you eat 5 meals a day, every 3 hours and then fast for 12 hours (when you’re sleeping). Additionally, it’s important to look at your food more as fuel. For example, many people make the mistake of eating a light breakfast, a fairly decent lunch and then a large dinner. But why should you fuel up when all you’re going to do is sleep? Instead, look to make your breakfast your fuel-up point and dinner can be your lightest meal. Essentially, you should always eat for what you’re about to do.

If you’d like to know more about Fadi’s latest book, Strong, or his partner’s book, Living on High Speed, be sure to click the links to visit Amazon.com or click the link on this site.

Personal Wealth & Your Future: Numbers To Think About

You may think that an investment plan or portfolio is for you, or that you’re doing just fine with your savings account. Additionally, you may think you don’t have the time to dedicate to appropriately researching or understanding the finer points of working with a financial company. Fortunately, this is something that David & Kevin who visited the group from New York Life fully understand. One of the oldest and most prestigious financial companies in the United States, New York Life has been around for 160 years and is Triple A rated. Though you may have thought of them as just a life insurance company, they actually offer a range of financial services that could come in handy for nearly everyone, including retirement planning, college funding and even health insurance.

Investments: Isn’t That What My Parents Did?

You remember your parents talking about investments back when you were a kid, particularly if they were hopeful to send you to college or help you with purchasing your first home in the future. When it came to their investments, they traditionally used banks and savings accounts. Additionally, they usually had three different revenue streams of wealth:

  1. A steady income that allowed them to save from a job they were in for many years.
  2. They were usually homeowners which gave them equity.
  3. Many of them had a pension fund of some sort.

Unfortunately for the younger generation, those options are no longer viable. According to Kevin, “only 11-12% of Americans have a pension fund.” Additionally, trying to fund our retirements the way that our parents might have simply won’t work — and we’re living longer too. If you were planning on putting money into the bank, you’re simply not going to get the same interest rates that your parents enjoyed. Wealth creation starts at 3.5%. Anything above that is when your money actually starts working for you.

New Ways To Think About Investing

327When it comes to investing and having a plan for your future, you’re not alone if you haven’t even begun thinking about it. Harvard University did a study of a sample of 100 Americans from ages 22-65 years old to see how they lived financially. Out of that 100, 13 of those people died and 65 lived on an income that was below $11,000 — well below the nation’s poverty line of $20,000 per year. Only 10-12 of those people had an income that was over $65,000 per year. So what was a common factor for those people who were doing better on the money scale? Overwhelmingly, they had a plan in place and carefully monitored it.   

Though you might have turned to 401K’s as a way to invest for your future, the economy is currently at the lowest tax bracket in 15 years. Quite simply, it does not give the same results as different avenues that are available to the average investor. Additionally, though putting money into your 401K allows the government to not see that money as income, it does get taxed if you pull it out. There has to be another way!

Investments and stocks are the best avenue to give us wealth — but it’s also the way we’re least familiar with. Even in the worst 20 years of the stock market, it still gave a return of 8%. In fact, last year the stock market moved 36% in growth. So how do you get involved?

Like those lucky 10-12 people in the Harvard study, you need a plan. If you’re looking to improve the numbers on your future, getting together with a financial planner can actually help put you on the right track and answer any questions you might have.

Health and wealth: it’s as easy as keeping track of the numbers!

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Reverse Extension on Swiss Ball

Reverse Extension on Swiss Ball

CLICK ON IMAGE TO WATCH

CLICK ON IMAGE TO WATCH

 Reverse Extension on Swiss Ball

Try the Reverse Extension on a Swiss Ball as a great way to strengthen and improve your stabilizing muscles. This exercise focuses on the Erector Spinal muscles of the lower back as well as the Gluteus Maximus.

Using the ball keeps your upper body stable and provides support to the lumbar region as you lower and raise your legs, placing less stress on the lower back.

It’s only necessary to come up to a straight body position at the top of the movement, and not to hyperextend the trunk.

Exercise Instructions:

1 – Lie face down with your chest on the ball, your hands and feet on the floor

2 – Raise your legs up behind straight, making a line from your feet to shoulders.

3 – Do not bounce up and down on the ball as you perform each rep.

4 – Have fun!

 

 
 
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My Workout Log – Strength Builder Level 1: Week 8: Day 2

My Workout Log – Strength Builder Level 1: Week 8: Day 2

Strength Builder Level 1 Personal Trainer

In this blog, Pierre Bush shares his Strength Builder Level 1: Week 8: Day 2 to demonstrates that professional Ballroom dancers can use weight resistants training to increase strength while maintaining flexibility and poise for dance competition . Personal Trainer and Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide. 

Thanks for sending me Strength Builder Level 1: Week 8: Day 2. I completed it on 2/21/14 in 46:40. 

Here’s My Log:

Step Up | Barbell:
Set  Reps  Weight
1    10    50   
2    10    60   
3    9     80   
4    8     100  

Squat Jump | Dumbbells:
Set  Reps  Weight
1    8     20   
2    8     25   
3    8     30   
4    8     40   

Wall Squat | Swiss Ball | Dumbbells:
Set  Reps  Weight
1    8     15   
2    8     20   
3    8     30   
4    8     40   

Stiff Leg Deadlift | Barbell:
Set  Reps  Weight
1    8     90   
2    8     100  
3    8     110  
4    8     110  

Leg Curl | Swiss Ball:
Set  Reps  Weight
1    8          
2    8          
3    8          
4    8          

Leg Extension | Machine:
Set  Reps  Weight
1    8     100  
2    8     120  
3    8     140  
4    8     160  

Calf Raise | Dumbbells:
Set  Reps  Weight
1    8     20   
2    8     35   
3    8     40   
4    8     50   

Thanks, 
Pierre Bush

Access your Virtual Trainer Account Here and reach out to your personal trainer for help if needed. 

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My Workout Log – 5 x 5 Workout for Her

My Workout Log – 5 x 5 Workout for Her

5 X 5

 

 

 

 

 

 

 

In this blog, Libby Forrester shares her 5 x 5 Workout log to demonstrates that male type workout routines work perfectly to increase strength for women as well. Personal Trainer and Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide. 

Thanks for sending me 5 X 5: Workout 4. I completed it on 2/4/14 in 1:21:04.

Here’s My Log:

Crossover Step Up | Barbell:
Set  Reps  Weight
1    5     40   
2    5     30   
3    5     30   
4    5     30   
5    5     30   

Bench Press | Barbell:
Set  Reps  Weight
1    5     45   
2    5     55   
3    5     60   
4    5     55   
5    5     55   

Wide Row | Cables:
Set  Reps  Weight
1    5     40   
2    5     40   
3    5     40   
4    5     40   
5    5     40   

Push Press | Barbell:
Set  Reps  Weight
1    5     45   
2    5     55   
3    5     50   
4    5     45   
5    5     45   

Dip | Bodyweight:
Set  Reps  Weight
1    5     60   
2    5     60   
3    5     60   
4    5     60   
5    5     60   

Thanks, 
Libby Forrester

Access your Virtual Trainer Account Here and reach out to your personal trainer for help if needed. 

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