by Fadi Malouf | Apr 30, 2014 | Atlanta Personal Trainer, Body By Fadi, Buckhead Personal Trainer, Exercise, Fadi Malouf, Fitness, Health
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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!
by Fadi Malouf | Apr 28, 2014 | Atlanta Personal Trainer, Blog, Body By Fadi, Exercise, Fitness, Health, Motivation, Virtual Trainer, Weight Loss, Wellness
by Fadi Malouf | Feb 21, 2014 | Atlanta Personal Trainer, Blog, Body By Fadi, Buckhead Personal Trainer, Exercise, Fadi Malouf, Fitness, Health, Virtual 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.
by Fadi Malouf | Feb 18, 2014 | Atlanta Personal Trainer, Blog, Body By Fadi, Exercise, Fadi Malouf, Fitness, Health, Motivation, Uncategorized, Virtual Trainer, Wellness
In this blog, Nick shares his 4-Day Split: Routine A – Back log to demonstrates that BodyByFadi Virtual Trainer workouts are easy to follow and precise. Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide.
Thanks for sending me 4-Day Split Routines: 4-Day Split: A: Back: A. I completed it on 2/18/14 in 49:41.
Here’s My Log:
Close Grip Pulldown | Cables:
Set Reps Weight
1 10 180
2 10 180
3 10 180
4 10 180
Bent Over Row | Dumbbells:
Set Reps Weight
1 10 65
2 10 75
3 10 85
4 6 96
T-Bar Row | Barbell:
Set Reps Weight
1 10 125
2 10 145
3 10 170
4 10 170
Standing Wide Row | Cables:
Set Reps Weight
1 8 180
2 7 180
3 8 180
4 8 70
Self Row | Bodyweight:
Set Reps Weight
1 10 0
2 10 0
3 10 0
4 10 0
Thanks,
Nick
by Fadi Malouf | Feb 4, 2014 | Blog, Body By Fadi, Buckhead Personal Trainer, Exercise, Fitness, Virtual Trainer
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.
by Coach Scott | Jan 4, 2014 | Blog, Body By Fadi, Cardio, Exercise, Fitness, Health, Uncategorized, Virtual Trainer, Weight Loss
Circuit training is not just for beginners but it is an excellent system for beginners. The primary goal of circuit training is to improve general fitness.
The main objective in completing all of the “stations” in the circuit is to decrease time. In designing a circuit program ensure to choose exercises most important to your sport, or those exercises most important to eliminating your weaknesses. The most important exercises are placed earlier in the circuit and the least important are placed later in the circuit. You then perform each in succession, attempting always to improve upon your time and weights. The results of an effective circuit program are to improve cardiovascular, strength and toning. As targets are reached or as new weaknesses crop up, changes in the circuit should occur.
The circuit may be repeated for as many sets as desired, by resting between sets at each station, or by going through the circuit non-stop several times.
You can find many circuit training or beginner workouts within our amazing membership. Register to the right ===>