Archive for: arms
Multitasking is the way to save time and lifting is the way to sculpted arms. If you don’t have a lot of time, my 6 count combo move will hit your biceps, triceps and shoulders simultaneously! Bonus exercise — adding a squat targets quads and gluteus too! All you need is a pair of weights heavy enough for you to lift 15 times and feel challenged. I use 12 lbs weights.
Here are some photos from a segment I did on WCBS The Couch in NYC.
Ever wonder how bad sitting behind a desk all day is for you? Maybe you used to be in the field and now think that your 30 minutes at the gym is enough to combat 8 hours behind a desk? Studies show that you are better off working out at the office several times a day than sitting and then hitting the gym!
Do my suggested office workout several times a day and you will fight that sitting disease.
Well hey there, I’m back with more of some pretty cool exercises muscle, by muscle. If you missed Part 1, click somewhere in this sentence. If you already read it, you’re one step ahead!
I left you guys not hitting arms and the ever so important core. So we’ll get right into it! Here are my favorite exercises for those pythons hanging from your arms, and that turtle shell you have under your t-shirt.
When it comes time to training, we each have our favorite exercises. You know, you walk into the gym and you’re just like “Yes, I get to do ____ today!” However, are your favorite exercises the best exercises for you? Are you getting the results you’re looking for with those exercises? I breakdown a bunch of exercises that are not only beneficial for your body, but are also not the same boring stuff you did the last week. Check out some of my favorite exercises, muscle by muscle, that produce results!
Photo courtesy of The New York Times
The cold winter weather might be keeping you home, away from the gym, or sending you out of town, packing for warmer climates. I was recently reviewed by the New York Times about moves for the busy business traveler, but you can do them anywhere, for any travel reason, or just at home in your living room.
The two they featured are (photo attached, curtesy, NY Times):
1) The Incline push-up. When feet are higher than the hands, you get a different challenge for those pectorals. Do 5 sets of 20 reps, for 100 a day. View photo.
2) The reverse fly with hydrant. This works the upper back (trapezius and rhomboids), which is the opposing muscle group to the pecs, so they are perfect to do together. Don’t have a weight? Fill a hotel iron with water and that will do for 20 or more reps! The move also targets your abs because you are off balance, and your outer thighs as you lift your opposite leg out to the side. View photo.
This one’s for the ladies…
It’s awards season, which means it’s the perfect time for a Red Carpet Workout!
As a former red-carpet publicist, I spent years prepping clients for big events. But what they really wanted to know about was my personal training secrets.
Working out for the Red Carpet, or for any big formal event, requires a lot of work, but you can cut that workout time in half if you focus on sculpting the six areas that see the spotlight the most in your dress: the triceps, biceps, shoulders, chest, upper back (for posture) and calves (for short dresses).
If you multi-task your toning moves and add some cardio to it, you get a 30-minute workout that slims while you sculpt these critical areas.
If you’re in a “present” panic , I thought it would be fun to share with you some innovative products and inspiring organizations that may be a perfect fit for your gift list. It is also a great way to celebrate entrepreneurship by supporting Made in the USA products and U.S. companies. The following gifts, gadgets, and giving opportunities are my salute to ingenuity. These organizations and companies are either founded by veterans or have a great track record of supporting our military community. Happy shopping and be sure to stay tuned for Part II and III.
Whether you’re a fitness enthusiast or just acquired your gym membership you have most likely scoured the internet for effective exercises to get you in shape. As a fitness enthusiast for over 20 years, there isn’t a week that goes by where I don’t try and incorporate something new in my workout routine. Your body has an amazing ability to adapt. If you aren’t constantly challenging yourself with new techniques and exercises you are not maximizing your workout time. So I challenge you to incorporate all three of these below exercises in your next workout.
This one drives me crazy. Far too often I see this comment followed by the question — “why aren’t I getting stronger in my PT?” This question is about adding PT everyday into a workout program for hundreds of repetitions each day!
“Stew, I have been doing 500 pushups and situps along with 100+ pullups everyday for the past few months. I saw some great increases but now my increases have stopped and starting to turn into decreases on some days I test. What is going on? I thought it was OK to do calisthenics everyday?”
Here is a very commonly asked question about adding calisthenics like pushups, dips, and pullups into a standard weight training program. The answer is that is can be done but it is not recommended one of the ways it is asked in this question:
“Stew, I am a little confused about adding pullups and pushups into my weight training program. I mean should I mix them into the days I do upperbody like bench press and pulldowns or should I do them on separate days in between?”
When people ask you “How much can you bench?”, you know you can fudge the number a bit.
But when you’re asked to flex your pipes, those biceps don’t lie.
They’re either big…or they’re not!
Few people know that to really get the bi’s growing, you have to train them effectively and that means hitting them with “dual position” targeting – meaning from both the “stretch” and “contracted” positions – so you can really target all of the biceps’ muscle fibers.
Here’s an unusual biceps exercise you can add to your mass-building program that will help you do just that…
Here is an open topic for your favorite pullup / pushup variety workouts:
My top three are:
Pullup / 8 count pushup or burpee pyramid - Start off by doing 1 pullup — run 25yds and do one 8 count pushup or burpee (your choice). Then continue up the pyramid:
run 25m — 2 pullups — run 25m — 2 burpees
run 25m — 3 pullups — run 25m — 3 burpees
Continue up the pyramid until you fail or you can reach ten and repeat in reverse order. We did this one today and every 5th set we ran a mile. So sets 1–5 then mile run, sets 6–10 then mile run, 10–6 then mile run, 5–1 then mile run.
Last week I demonstrated the first of three moves that, when combined together, create a perfectly-balanced full body workout. The first move targeted inner thighs, glutes, calves, quads, biceps and shoulders.
The next move (move #2) hits your triceps, outer thighs and abs.
Over the next month I will provide you with three multitasking muscle exercises that, when combined, work every major muscle group and give you a totally well-rounded workout, with only 4 moves to remember and repeat!
Move 1: Six Part Plie Squat (Works glutes, quads, inner thighs, biceps, shoulders and calves)
Start holding two heavy weights with arms straight, in standing position with your legs wider than shoulder-width apart. Squat so that your knees are over your ankles and your hips are almost in line with your knees.
I’ve written about improving your push-up power for beginners, and about my 100 push-up boot camp, but what if you want to break the mold and try some new tricks for the pecs? In honor of my intense Slimnastics workout book coming out this June, I wanted to share with you my favorite variations on the amazing arm toner move we all love (and love to hate).
Recently, Time Out New York Magazine asked me to create a New Year’s abs routine inspired from my Hard Core Abs DVD (Amazon and www.nikkifitness.com).
Here are the step by step moves and is a link to a FREE 5 minute demo of my video. The best part? Your whole body gets a workout while every move chisels your core. Get crunching!
A lot of people who are going to the gym for building muscle mass get this wrong…
They confuse “bodybuilding training” with “strength training”.
But training to build muscle and training to gain strength is NOT the same thing my friend!
Don’t get me wrong…strength training will make you stronger and it will help you pack on a little more size.
Planks are one of the cheapest, easiest and quickest ways to tone your body anywhere you go. They work your abs all over, and if you get creative you can also add glutes, and thighs, triceps, shoulders, upper back and pecs to the list! Here are some of my favorite plank variations (From my Fit Travel Workout) for your next sweat session.
The best bodyweight exercise for your chest is the pushup. No kidding, right?
Want to get “advanced”?
Elevate your feet on a bench and you’ll make the exercise harder and shift more of the focus to the “trouble spot” of your upper chest.
Still no surprises, right?