Posts Tagged ‘exercise’

T.U.G Fitness Challenge Spring 2011, Week 3

 

This is our final week of the T.U.G Fitness Challenge by CoolSculpting. :)

So let's recap:

Week 1 Workout: Burn Fat

Fitness Health Change: No more fast food (ex. replace all your burgers and milkshakes for sandwiches and smoothies).

Week 2 Workout: Build Muscle

Fitness Health Change: Drink 10 glasses of water daily -and- eat 5 or so healthy meals/snacks a day instead of just 3 big ones.

So for Week 3 we're going to focus on combination– lose fat/gain muscle workouts.

Fitness Health Change: Be more manual-- meaning…don't always take the elevator take the stairs (get a leg workout in), park a little further away from the store/building (a little extra cardio), if it's not too hot walk home instead of taking the subway, do some yardwork, cut the grass and trim the hedges… basically do things the basic, more manual way, you'd be surprised how many extra calories you can burn and muscle you can gain by doing simple things like this.

 

3 COMBINATION WORKOUTS

(burn fat and build muscle)

WORKOUT #1: Push-up/Row/T

1. Hold a light pair of dumbbells with your palms facing each other, and get down into the push-up position.

2. Perform a push-up.

3. Pull one dumbbell off the floor and toward your body until your elbow is above your back.

4. Then lift the Dumbbell toward the ceiling while rotating your torso in the same direction so you face the side. (Your body should resemble a T.)

5. Return to the starting position and repeat on the other side.

· Do 8 to 10 reps.

 

WORKOUT #2: Push-up/Mountain Climb/Squat Jump

1. Do 10 push-ups

2. Staying in the push-up position bring your feet closer to your head until you body forms an upside down V.

3. Pump your feet and run in place, moving your feet a total of 20 times.

4. Stand up and place your feet shoulders width apart. Bend your legs until your thighs are parallel to the floor. 

5. Push yourself back up and jump. Land softly on your feet. Do 10 reps

· Repeat steps 1 through 5 a total of 3 times.


WORKOUT #3: Squat Shoulder Press

1. Stand holding dumbbells at your sides, with your palms facing each other.

2. Lower your body until your thighs are parallel to the floor. (be sure to bend at the knee and NOT the waist. KEEP YOUR BACK STRAIGHT by keeping your eyes on a focal point on the ceiling)

3. As your push yourself up, forcefully pull the weights upward and catch them in front of your shoulders. The weights should roll to your fingers and your elbows should point forward.

4. Stand, (pause.) Press the dumbbells over your head.

5. Lower the weights to the starting position and repeat.

· Do 8 to 10 reps.

CoolSculpting SWEEPSTAKES:

In celebration of their new launch and the Fitness Challenge, CoolSculpting has a pretty sweet sweepstakes going on. They're giving away 2 free CoolSculpting treatments ($1500 each), REI giftcards, Fitbit, various workout gear (weights, bands, pull-up bars, etc), Nike AirMax kicks, Men's Fitness subscriptions, and much much more. So be sure to enter, HERE.

Checkout more CoolSculpting details below, and check back in 1 day to get started on our T.U.G Fitness ChallengeCONTINUE READING MORE >>>

T.U.G Fitness Challenge Spring 2011, Week 2

 

Okay, so you've had… 1.5 weeks for Week 1 of the T.U.G Fitness Challenge by CoolSculpting. :)

Now for Week 2…

First things first, "Commit to one or more small fitness/health change". We're going to double up for this weeks change. 1.) drink 10 glasses of water daily. The average water bottle is a little over 16 oz (2 glasses of water), so that means drink 5 bottles of water a day (be sure to recycle). -and- 2.) Be sure to eat 5 or so healthy meals/snacks each day instead of 3 big ones, or one big one. For help with this fitness change take a look at our nutrition info here.

Now for the main stuff, this week's focused workout is to Build Muscle…

3 WORKOUTS to BUILD MUSCLE

WORKOUT #1: Push-Up

(Target: Chest (primary), Triceps (secondary))

1. Assume a prone position on the floor. Keep your feet together.

2. With your arms straight, position your hands flat on the floor directly under your shoulders.

(Your back should be flat and your abs drawn in)

3. Tuck your chin and, leading with your chest, lower your body to the floor.

4. Push yourself back up and repeat.

Some of you may be reading this wondering, are y'all really giving instructions on how to do a push-up? Yes, we're giving instructions on how to do a push-up, why you may ask? Well because push-up is KING. It's one of the best, if not the best total body workouts you can do to not only build muscle and gain strength, but it can expedite the weightloss process. Not to mention alot of folks don't do them properly.

The push-up is an especially great workout for those who are out-of-shape or don't like to workout, as it's the perfect "commercial-break" workout. An easy way to start back working out, if your exercise libido has been low, is to do as many push-ups as you can between commerical breaks. As time goes on you'll be able to do many in  short period of time.

 

WORKOUT #2: Pike Press

(Target: Shoulders (primary), Triceps (secondary))

1. Stand with your feet together. Place your hands flat on the floor directly under your shoulders, forming a upside V with your body

2. Lower your head to the floor directly between your hands. (If your head is in front of your hands, you are too close to being in a push-up position)

3. Push yourself back up and repeat.

(If you are unable to lower your head to the floor, then you can lower it as far as you can and push yourself back up. To add resistance stand on the balls of your feet while doing this exercise or put your feet on a chair.)

WORKOUT #3: Dumbbell Squat

(Target: Quadriceps (Front of Thigh))

1. Stand holding dumbbells at your sides, with your palms facing each other.

2. Lower your body until your thighs are parallel to the floor. (be sure to bend at the knee and NOT the waist. KEEP YOUR BACK STRAIGHT by keeping your eyes on a focal point on the ceiling)

3. Push yourself back up while focusing on pushing through your heels and repeat.

 

Stayed Tuned for T.U.G x CoolSculpting Fitness Challenge Week 3, next Monday.

CoolSculpting SWEEPSTAKES:

In celebration of their new launch and the Fitness Challenge, CoolSculpting has a pretty sweet sweepstakes going on. They're giving away 2 free CoolSculpting treatments ($1500 each), REI giftcards, Fitbit, various workout gear (weights, bands, pull-up bars, etc), Nike AirMax kicks, Men's Fitness subscriptions, and much much more. So be sure to enter, HERE.

Checkout more CoolSculpting details below, and check back in 1 day to get started on our T.U.G Fitness ChallengeCONTINUE READING MORE >>>

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