TABATA Time

by Body By Fadi Guest Blogger | Aug 6, 2015 | Body By Fadi, Cardio, Exercise, Fadi Malouf, Fitness, Health, Nutrition, Tabata

Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.

Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.

So what are you waiting for? It’s tabata time!

Focus: Abs, Calves, Hamstrings, Glutes, Quads

Time: 45 minutes

Warm-up: 100 standing side crunches, 100 jumping jacks, 100 jumping squats

Set 1

4 Sets

Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)

Bended Knee Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest

Straight Leg Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms

Toe Touch Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes

Set 2

4 Sets

Squats, Lunges, Toe Taps

Squats

Equipment: Dumbbell
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand
Single Leg Lunges

Equipment: Bench
Time: 1 minute
Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles

Toe Taps

Equipment: Medicine Ball
Time: 1 minute
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Set 3

3 Sets

Dead Lifts, Hamstring Curl, Step Ups

Dead Lifts

Equipment: Dumbbells
Time: 1 minute
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright
Standing Hamstring Curls

Equipment: Hamstring Curl Machine
Time: 1 minute per leg
Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep your back straight and a slight bend in the support leg

Step Ups

Equipment: Bench (or stair)
Time: 1 minute per leg
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time

Save The Bros, Yo!

by Body By Fadi Guest Blogger | Jul 27, 2015 | Body By Fadi, Health, Nutrition, Supplements, Weight Loss

We’re excited to announce that our very own Fadi Malouf is going to appear in the next Save The Bros video! If you haven’t seen the first one, check it out below and prepare to be warned about the potential collapse of the entire bro nation.

What is Save The Bros, you ask? It’s an initiative by Organic Valley to encourage all the gym rats of the world to stop pumping their bodies with “synthetic junk.” They make a protein shake called Organic Fuel that is made with all natural ingredients – including 26 grams of high-quality protein. Good stuff.

So check out the video below for a good laugh. And if you’re a bro, take a minute to think about the toxins you may be putting in your body each time you chug a protein shake and check our Organic Fuel – if not for you, for the fate of bro nation as we know it.

Stay tuned for Fadi’s debut in the next campaign!

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

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.