Mockingjay Workout Routine

You are a symbol for the free world, the hope of millions who look to you to make a difference. All you want of course is to have a life, to be you, to survive. If this last one does not happen none of the others will. Survival takes tenacity and focus. Tenacity and focus require fitness.

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Shoulders, lateral abs, triceps, quads, upper abs, front hip flexors. 

Tips: Exhale sharply as you come up, when executing sit-up punches. It helps flatten the lower abdominal muscles, pulling your body up faster and increasing the load on your abdominal muscles, for better results. 

Make it better: Perform each sitting twist as fast as you can, exhaling sharply each time. 

Make it harder:  When doing push ups touch your chin on the floor each time you are on the downstroke of the exercise. 

Body types this can work for: This will work for everybody, regardless. 

Perfect for: Freedom fighters and unwilling symbols with a rebellious streak. Also, great for anyone who wants to have toned arms and is looking for a workout to help them achieve it.

Original content can be found at: http://neilarey.com/workouts/mockingjay-workout.html

Train at home without weights!

1. Switch it up: 

Body weight exercises have a number of variations that can be used to further strengthen and detail your (muscles) body. For instance, narrow squats will target your outer quads (thighs), while wider squats will target your inner thighs. Don't limit yourself to just one version of an exercise. The simple changes in each will add those fine details to those curves and shaping of muscles. Remember small changes can yield big results. 

2. Speed up then slow down:

Different repetition (rep) speeds allow you to more effectively challenge your muscle fibers. On your next set of push-ups, start off with 5 explosive (fast) push-ups, then do five really slow reps (taking 7-10 seconds on your way down & 7-10 seconds to push back up to full extension). Finally, finish with 5 regular speed push-ups. This will shock and challenge your muscle fibers which leads to growth & positive results. 

3. Be a goal digger:

Set goals and go after them. To get the most out of your body weight training it's good to push yourself. Try aiming for 55 push-ups in one minute, 75 (body weight) squats, 15 pull-ups in a row or a 3 minute plank!

4. Do a crazy volume day:

The next day you may really ask yourself "am I crazy? What was I thinking?" By adding "crazy volume" to your body weight workouts it's possible to burn plenty of calories as well as building some lean muscle. 

High volume is another method that can be used to reach total muscle fatigue; which breaks the muscle down enough to cause it to grow. Shoot for 100 pull-ups (ie 10 sets of 10 reps), 200 push-ups (10 sets of 20 reps), or 300 squats in separate sessions or try all in one single workout; your sure to feel "crazy sore the next day!" But it will be worth it!

LETS GET IT WORKOUT Routine!!

Bodyweight squats - Using no extra weight, feet should be slightly wider then hip width with feet pointed at a slight angle.  Push butt to the rear as if sitting in a chair,  keep chest and face up to maintain correct position. Try to squat low enough so thighs are parallel to the floor.

Video: http://youtu.be/jGQ8_IMPQOY

Leg lifts - Lie on floor and lift both straight legs or modify w/bent knees.

Knee extensions - Seated on floor, lean back on hands, draw knees toward chest, then extend to straight leg.  Keep legs off the floor!  Modify if needed by working one leg at a time.

Video: 

http://youtu.be/JB2oyawG9KI

http://youtu.be/tdpsP4-wab8

Push ups - Starting position is chest on floor, place hands (shoulder width apart) in push up position; push up off the floor until arms are fully extended; return to starting position (lowering chest back to floor). 

Video: http://youtu.be/JyCG_5l3XLk

Burpees - From standing position place hands on floor, kick both legs out behind you, drop chest to floor, push up and jump feet back in, stand and jump off floor and clap hands, this is one rep.  If you need to modify you can walk legs back one at a time, keep chest off floor and skip the jump at the end.

Video: http://youtu.be/3uFcOWz9qN8

Let's Get It Bodyweight Workout!

*Note: Beginners can divide the reps by 2. For instance, 50 jumping jacks, 45 crunches & 40 squats etc. Moreover, do what you can and work your way to doing more over time. 

Exercise               Sets  Reps/Time

Jumping Jacks          1 100

Crunches                  1   90

Bodyweight Squats  1   80

Push-Ups                 1       20

Jumping Jacks          1   60

Crunches                  1   50

Bodyweight Squats 1   40

Leg Lifts                 1   70

Burpees                 1   10

Jog in place              1       60 second

*Recommended 0 to 30 seconds rest (as needed) between exercises.

Amazing Job! Now take a break to catch your breath!

No Not To Bulky!

     There is a common gym myth among the general public that men use heavy weights while women lift light. Should we color code the weights at the gym? Should all dumbbells 10 pounds and under be pink for women only; and 15 pounds and up colored blue for men? I understand that women don’t want to look too big or masculine, and want to maintain that beautiful feminine and curvy physique. But don’t worry ladies; picking up a heavier weight and lifting it for a challenging 8-10 repetitions (reps) will not send you into the realm of bulky masculinity. Women’s natural testosterone levels aren’t high enough for that, and your probably not eating six thousand calories worth of food daily either.

     I have heard this a lot when my female clients first come to me to train. “I don’t want to get all big and muscular like a man or bodybuilder. I just want to tone up and lose some weight,” or “I want to keep all my curves and not look muscular, and lose a little weight.” And I tell them all that: In order for you to have shape (curves) and definition (tone), you must first cause your muscles to grow and take form. You accomplish this by lifting a challenging weight for your body; which breaks down your muscle fibers, and cause them to grow back strong and shapely. 

      If 10 pounds is heavy for you at the beginning, that’s fine. But you need to be struggling (challenged) by the end of your set on the last two to three repetitions (reps). This is what pushes your body to grow and take on form (curves). Again, a woman’s curves (form) will take on a different shape than a man’s due to our natural differences in body composition, bone structure and hormone levels. So men thank the lord for testosterone and women thank god for estrogen!

     A 10 pound weight might be heavy for women on an exercise like lateral shoulder raises (see video) http://youtu.be/kDqklk1ZESo ) or bicep curls http://youtu.be/TVflFTempWA as these are exercises that usually don’t allow for big weights; but for most women a pair of 10 pound weights will be too easy for a 10 rep set of moves like shoulder press, chest press, dumbbell rows, squats and lunges. 

     So once you overcome the myth and fear of getting to big and bulky, lifting heavier will help you achieve a goal that will please many woman (and men as well): the goal of increased fat burning! For every 1 pound of lean muscle that you build, your body burns and extra 50 calories! Therefore your body becomes more efficient at burning fat, losing weight and “getting toned!

      

    Women have to fight for every ounce of muscle they’re able to put on their frames. Which means you must pick up a dumbbell heavier than your beautiful Channel purse! When you train properly with weights you break down more muscle fibers. Those fibers need nutrients and energy to rebuild. Therefore you increase your bodies overall metabolism for up to 24-48 hours. Moreover, you turn your body into a fat burning furnace fire! The more muscle you have, the higher your metabolism will be because muscle is active tissue that needs fuel (calories), unlike body fat, which requires very little calories to maintain once it’s on your body.

    

     TONE UP: Ok so lifting in the 8-12 rep range is ideal for building muscle (men I’d suggest 6-8). So if your currently doing 15 to 20 reps per set, then walk over and introduce yourself to some heavier weight. For starters, pick one or two exercises per muscle group and limit yourself to no more than 12 reps per set. If the 11thand 12th reps aren’t challenging then increase the weight.Remember, gradual gains add up so there is no rush on increasing the weight. Gradually increase the weight and monitor how your body responds. “Team Lets Get It!”

Questions: 

*Do you fear getting to bulky or muscular?

*What weight and rep range are you currently using & why?

*What tips or techniques have you found that work well for your body?

How to Build a Leaner Body!

Many are interested in the process of building a leaner body. Let's start out with what the terms "lean body," or "lean out" mean! These phrases are generally used when a person wants to decrease their overall body fat (percentage) and reveal more of the lean muscle hiding underneath. 

Furthermore, the way the human body is designed, our fatty tissue (body fat) is the outer most layer. Next, underlying the fatty tissue is our lean muscle mass (muscles). The lean muscle is what gives the body the desired (curvy) sculpted look. 

Therefore, in order to see your (lean) muscle you must first burn off (get ride of) the layer of fat covering it. Keep in mind that it's possible to train and build muscle while burning minimal body fat. Moreover, lean muscle mass can be built and coexist under the layer of fat tissue covering it. This can be troublesome for many training and not seeing results. Therefore, the particular training method, and fitness goal are very important. 

*High intensity interval training (HIIT) will burn more calories, lose more fat, and gain more muscle; all in a shorter, more intense workout.

*What is high intensity interval training?

High intensity interval training is an exercise strategy alternating periods of short intense exercises with less-intense (short) recovery periods. High intensity training is a form of strength, conditioning,

& cardiovascular exercise. This type of workout provides improved athletic condition, improved sugar metabolism and best of all improved fat burning.

*The after burn effect:

As an added bonus, there's also an after burn effect. After high intensity training your metabolism increases and burns more calories for up to 24 additional hours after your training. Whereas going for a jog burns no calories after. 

Depending on your individual metabolism, body type (see my blog "What's Your Body Type"), present physical condition, and fitness goal, the individual fitness plan/approach may differ. All these things should be taken into consideration when deciding how to approach reaching your goal.

A high intensity cardio routine coupled with weight training (strength and conditioning) is one approach that will allow you to build lean muscle mass while burning some body fat along the way. 

For every 1 pound of lean muscle that you gain your body will burn 50 additional calories at rest. This means that as your body adds more lean muscle, the more efficient it will be at burning calories and losing weight. Please keep in mind that your eating lifestyle (nutrition) also plays a significant roll in this process (see my previous blog "Clean Eating," and download my 14-Day Meal Plan for only 0.99 cents. See below for ordering instructions). 

If your ready to take your workouts to the next level, burn fat, and"lean out," then add a high intensity component to your routine and take full advantage of the after burn effect.

***Angelou-Inc's 14 Day Meal Plan***

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Eat better & feel better!! 

Pushing into Summer Workout Routine!

Hi team! Spring is here, summer is coming and many want to get those arms and chest in shape. I decided to blog about a great workout for both your chest, and arms that can be done in the comfort of your home. As we know working the chest is great for men, but it's also good for women too, by helping lift the breasts. 

Bigger pecs & lift the breasts: 

The chest is made of the upper and lower chest muscles. These muscles are underneath the fatty tissue of the breasts. By gaining muscle in this area it will give the breasts a natural lift! On the other hand, this routine will add to the thickness of a mans chest area with the added lean mass. This routine will also help shape and firm your shoulders and triceps which is great for both genders.

This is a circuit training (push-up) workout. Circuit training is a workout technique involving a series of exercises performed in rotation with minimal rest between each exercise, often using different pieces of equipment. In this case we need minimal equipment! 

1-2-3 Circuit:

This combination workout consists of 3 types of push-ups that are done in a circuit (one set). First, using a standard flat bench (or chair if at home), perform decline (feet elevated on bench or chair) push-ups until failure (until you can't do anymore).

 Second, immediately drop your feet to the floor and do standard push ups until failure.

Third, put your hands on the bench (or chair), feet on the floor, and do incline push-ups until failure as well.

All three steps are performed without resting in-between, this adds a great high intensity cardio component to this workout which will assist you in building a leaner physique as well as burn more calories! Allow your fitness level to determine how many times you perform the circuit. Remember if your just starting out to gradually build up over time., some one circuit is fine., and over time your number of circuits will increase with strength and endurance. Your should get a great pump, and burn in your chest and arms Now let's get it!! 

Question: How many push-ups can you do until failure? 

Question: Have you ever done incline & decline push-ups? If so what were your results? 

Question: Have you performed any type of circuit training before? If so what are your thoughts? 

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