Fitnessdude

All about Zyntix: Your Zyntix Wikipedia

“Sexual health of both men and women is necessary for the happiness of their relationship. A man can have a hard time if his partner is not happy with him on the bed.”

“Zyntix Wikipedia: Different Sexual problems for men.”

Problems with sexual health start to increase with our age. There are some other factors like obesity, stress and the living environment that alter the sexual life of a man. With obesity the muscle build up and stamina reduces. Due to stress and living environment, there is a hormonal imbalance in our body.   This imbalance leads to many sexual problems like:

  1. Slow erection
  2. Impotency
  3. The menopause period of man called Andropause
  4. Shrinkage in testicles
  5. Premature release
  6. Imbalance in sexual hormones
  7. And finally inability to give your partner satisfaction.

All these problems demand a cure, which can help the man in getting rid of this mess and enjoy his sexual life. Zyntix is the pill that can help in the enhancing the sexual performance of the men. In this article, we will be providing you your own Zyntix Wikipedia that will give you all the information related to the working of Zyntix pill, Zyntix review Wikipedia, some of the benefits and Zyntix side effects. It can also be stated as Zyntix drug Wikipedia.

“Zyntix Wikipedia”

Zyntix is a male enhancement pill that consists of some of the natural and FDA approved ingredients for enhancing the sexual life of someone. This tablet comes with a 30-day trial offer so that the men can use it and in case it is effective then continue the use. The ingredients and their description have been stated as follow:

  1. Goat Weed: It aims at enhancing the power and providing the intensive release in the end. This provides complete satisfaction to your partner.
  2. Orchic Element: It is the mood-enhancing supplement that let the man be relaxed and stay positive. It helps in maintaining the impressive performance over the bed.
  3. The extract from Tongkat Ali :It helps in the maintenance of the blood flow and erection to go bigger. Providing the incredible amount of energy to the user, it increases the intercourse time.
  4. Saw Palmetto: It enhances the level of testosterone and hence boosting the sexual power.

Now let’s disuses some of the benefits that can be availed by the use of Zyntix:

  1. It boosts the level of hormones and hence increases the stamina and power during the sexual activity.
  2. It gives the user a longer and harder erection.
  3. It is the source to get the complete satisfaction.
  4. It also acts a fat-cutter for the body.

All these benefits have been extracted out of Zyntix review Wikipedia that was made by collecting the different reviews from the different users.

Zyntix Wikipedia: Zyntix side effects and precautions.”

One must read this part as the word of caution from the Zyntix drug Wikipedia.

Only adults are allowed to use it so the minors must not take the pills. Never take any other booster in the case you are using Zyntix and finally, never take the overdose.”

It is an entirely safe product but being the fat-cutter, it can make the man using it way much thing than expected. Moreover, it is only a hormone balancer but not a drug to cure any disease.…

Advantages of using Geniux

Nowadays people are not energetic as like as before and they dumped with their past activities or they feeling sick of thinking. Lack of memory, inactive in programs, lack of creative thinking, lack of ideas are some common problems that normally seen. To enhance their feature in a normal range they need some brain supplement to boost their activity. Geniux is a brain boosting supplement to increase the brain power and to maintain brain activity. In such manner the results of geniux cnn channel broadcasted the review to know people overcome their situation as well.

What are the essential features in geniux?

To increase the energy and maintain the brain performance geniux is used and it is a cerebral enhancement complex supplement. People are using this supplement to boost their brain power which stimulates more ideas and creativity in a person’s mind as well.
geniux includes the vitamins such as:

  • Vitamin B3 Niacin
  • Vitamin B6
  • Caffeine
  • Gaba
  • Tyrosine
  • Alpha GPC
  • Vinpocetine
  • L-Theanine and
  • Bacopa monnieri

These ingredients will help to boost the working function of the brain which helps people on their studies and other works based on brains.

geniuxx1

Geniux is said to be the most advanced and effected enhancement complex to stimulate the brain power. To enhance a personas memory power and thinking capacity then people need to use this product for sure. Most geniux reviews give that the people are using in their daily routine to stimulate their brain in order to manage their working tasks and capacity towards the natural formula. The researches made this geniux with all new vitamin formula that enhances the body to stimulate and boos the brain power. People who are not motivated a lot and they are dumbed with their past life then they needed some brain booster to come away from those things. In order to make it possible geniux will help a lot. If one read the experience from geniux reviews and people talk will know the effects of this medicine on their circle.

How to take geniux?

As like as other supplement the intake of geniux need some steps and procedures. If you are suggested by geniux reviews then you may noticed that taking geniux capsule once in a day is enough. There are many rumours are evolved in the name of brain booster and some negative comments about geniux hoax are not accepted by the people who are using that because they know the value of this brain booster and they giving geniux reviews on many blogs to make others use of this.…

Users of nitro focus no3 enhance every muscle in their physique

Many brands of pre-workout supplements are available today at reasonable prices. However, a few brands of supplements only get acknowledged and have regular users worldwide. One of the most successful pre-workout supplements is Nitro Focus NO3.  This supplement is recommended by fitness specialists and highly qualified athletes nowadays. This is because this pre-workout supplement is designed to support users to strengthen every muscle in their body.  The main attractive issue about this supplement is an affordable price.  Men who pay attention to nitro focus no3 price nowadays get surprised. They are eager to buy this reasonably priced pre-workout supplement to boost up their muscles greatly.

The most exceptional dietary supplement

Nitro Focus NO3 from the Muscle Focus brand gives satisfaction to regular users of supplements from this brand. Men who have any objective about their fitness level improvement can make use of this supplement. They can get the ultimate support to realize their dream regarding being the strongest man in the globe.

Users of this dietary supplement do not fail to get satisfied with the best method to enhance their stamina before each workout. They increase their time to do workouts since they get improved energy level. They also use the nitro focus no3 phone number whenever they wish to discuss with a professional team to know about how to maximize their benefits from this supplement.

 

Active elements in this premium pre-workout supplement increase stamina, endurance and energy to support users to take part in the intense workout as comfortable as possible. Many users of Internet seek whether the nitro focus no3 for women or men. This pre-workout supplement is specially designed for men who engage in bodybuilding activities. The most inexpensive nitro focus no3 price gives encouragement to men to buy this supplement.

Outstanding benefits from Nitro Focus NO3

The nitro focus no3 price is reasonable today when compared to other brands of pre-workout supplements. High-quality ingredients in this dietary supplement give the maximum strength to every muscle within a short period. Men who use this supplement on a regular basis can get pleased with a noteworthy development in their lean muscle mass on the whole. They understand that this supplement is the best in class fat burner in the world.

If you have any doubt about this supplement then you can dial the nitro focus no3 phone number right now.  You will get an immediate response and the best guidance to make clear all your doubts about this dietary supplement.

Users of this supplement make their wish about ripped physique come true. They get the highest possible support to fulfil their fitness goals without difficulty.  They will be happy to buy this supplement since the nitro focus no3 price is inexpensive.

Teenagers misunderstand that nitro focus no3 for women or men. However, they can prefer this dietary supplement when they go to gym to strengthen their body greatly. The most exceptional elements in this supplement expand the blood vessels to the optimum level. As a result, users can make their workouts as effective as possible.…

Common Fitness Myths Debunked

Forget everything you’ve been told about your workouts and bodyweight!

Myth #1

It takes six to eight weeks of hard training to increase muscle size.

It’s the question everyone wants to know when they start a weight-training program: How long until I get big? The consensus (if you ignore infomercials) was that early strength gains come from neural adaptations, and it takes six to eight weeks before your muscles actually start to grow. But University of Oklahoma scientists decided to get serious and use CT scanners to accurately measure progress after each week of an eight-week training program. And what do you know — they saw immediate increases in muscle cross-sectional area, and by the third week the subjects’ muscles were already 5% bigger. After eight weeks, they were up almost 10%.

What you can do: Subjects in this study followed a program of three sets of each exercise to failure (8–12 reps), three times a week. Your progress will depend on what your starting point is and what your goals are, but the good news is that you can start getting bigger in weeks, not months.

Myth #2

If you’re overweight, you’re unhealthy.

Muscular guys have always known that body mass index isn’t the best measure of health. After all, there’s nothing unhealthy about having big muscles. Fat has always seemed less ambiguous; too much is bad. But lately, doctors have been reassessing the biggest risk factors for common killers like cardiovascular disease. It turns out that you’re half as likely to die being overweight but aerobically fit compared to being a slim couch potato with a great metabolism.

What you can do: For guys carrying extra weight, it means that workout success shouldn’t be defined only by what the scale says; if you’re improving your fitness, you’re getting healthier, so keep at it. And for guys who look good without having to work for it, it’s a wake-up call: your six-pack is meaningless (healthwise, in any case) if you can’t climb a flight of stairs without getting puffed.…

Muscle Rev Xtreme Offers Authentic Muscle Building Results

A hard and well build up a body is a dream of every young guy. For that reason, they engage from the days of their adolescence in the strong workouts and high protein diets. However, not all the bodies respond to deliver high flying results as desired. This happens because the assimilation, metabolism and the hormonal profiles are different in every individual. When any of the components is under performing, then the results fail to emerge!
The seekers generally get frustrated even after strong workouts done by them and for such guys, the products like Muscle Rev Xtreme reviews work to offer the required body building escorts. This product has emerged as the sought after choice for the all those who have failed to get the results through the traditional means as also for those who want to have their results optimized in a swift manner. Some of the most generic processes are attempted by the Muscle Rev Xtreme to generate safe results of body building.

Relying on the optimized levels of testosterone

This unique product works in a holistic manner to synergize all the natural systems of the human body, particularly the male body. The factors and processes that are intrinsic to the development of the muscles and overall body strength are worked upon and thus the results cannot be denied. This supplement does not work like the traditional products by feeding excess of proteins to the body and compelling the assimilation of those. Rather, the tasks attempted include conditioning of the hormonal profiles as also boosting of the metabolism so that more effective body building is worked out.


Muscle Rev Xtreme instructions
list out the processes and how the consequent benefits are achieved from those.

 

This supplement has some rare natural ingredients which work to release the bound testosterone in the male body. Most of the people do not know the fact that the male sex hormone testosterone, while it is released in increased amounts during the young age also gets clogged due to a number of reasons like physical stress and distorted human biochemistries. Muscle Rev Xtreme supplement frees this clogged up testosterone and makes its active use possible. However, how does ‘T’ which is a sex hormone affects the muscle building? It has been scientifically established that this hormone has much more than its sexual role in the male body. It aids directly the building of the muscles and increase the muscle mass. Therefore, when naturally optimized testosterone levels are made available the muscles start to grow fast and the results get visible.

Effecting greater production of energy 

As for how to take Muscle Rev Xtreme, its manufacturers have offered the supplement in the capsule form. With the recommended dose of just two capsules per day, the processes get optimized. Apart from the optimization of the testosterone profile in a healthy manner, the metabolism is also offered a boost intrinsically so that more of the energy is available and the user of the product is able to take up more of the rigorous exercises. Another allied benefit of Muscle Rev Xtreme is that the excess of fat is drained out upon being used as a fuel to generate energy. The boosted metabolism makes this possible by making the cellular respiration process more potent thus burning more fuel and generating more energy.

 

Muscle Rev Xtreme had been successful due to its strategic approach to make the male body utilize its own natural systems and generate the best results which many a times fails to emerge due to dormancies.…

Lunge Affair

Conquer the multifaceted challenge of the overhead walking lunge.

When traditional gym-rats first discover CrossFit they assume their years spent in the weight room will provide them with an advantage. For the most part they’re right. Guys who have been in the iron game can squat, deadlift, bang out a respectable number of pull-ups, and they generally have decent aerobic capacity and core strength. In some instances, however, those years spent under the bar can be a problem.

“The two biggest things we see as far as mobility issues are tight hips and shoulders. It’s a lifestyle thing. If you’ve been bench pressing your whole life, your shoulders may have really closed up,” explains Dave Lipson, a CrossFit Headquarters trainer who also teaches athletes at CrossFit Invictus in San Diego, California.

Immobile shoulders can impair any overhead move, such as the push-press or handstand push-ups, but they become a significant liability when a complex move is being performed, something like the walking overhead lunge.

“What I often see with the walking overhead lunge is people taking this crappy overhead position and then lunging around with it. That’s not going to give them a good return,” says Lipson. “The first thing we want is people moving well.”

Finding the proper mechanics for a walking overhead lunge might take some effort in the form of mobility work as a a dedicated warm-up. However, once you’re able to dial in the correct position, the benefits — lower-body strength, upper-body flexibility, isometric core conditioning, overall balance and coordination — will continue to pay off.

What You’ll Need

You can perform an overhead lunge with almost any type of weight. A barbell is the easiest since the wide grip makes it easier to get your shoulders into alignment. A weight plate can be slightly harder to get into the proper position because your hands will be so much closer together. Performing an overhead walking lunge holding a kettlebell in each hand recruits more core muscles but also demands significantly greater midline stability. After choosing your preferred weight, stake out at least 25 feet of clear and level floor space.

 

The Set-Up

Stand in an athletic position with your feet shoulder width apart. Holding the weight in each hand or with both hands if it’s a barbell, retract your scapula and press your arms overhead, locking out the elbow. Engage your shoulders and actively press them up toward your ears. Your shoulders, elbows and wrists should form a straight vertical line. Activate your core so that your spine, which should still maintain its natural s-curve, is braced and doesn’t move.

“Instead of relying on the musculature to hold that weight up, we have the skeletal structure of the bones in the arms and shoulder to give it a structural support,” says Lipson.

Execution

  1. Step forward with your right foot and drop into a lunge position.
  2. Unlike a more traditional lunge, allow your back knee to kiss the ground as your front knee flexes. Keep the front knee over the heel. Do not let it float out over the toes of the front foot.
  3. Keep your arms completely locked out and your shoulders actively driving up the whole time. Your arms should be vertical, with your ears in front of your biceps.
  4. Push up from the front foot and come to a standing position.
  5. Step forward with the other foot and drop into a lunge.

The Overhead Walking Lunge Workout

The overhead walking lunge doesn’t pop up in Workouts of the Day as often as the thruster or deadlift, but it closely matches CrossFit’s rallying cry of “constantly varied functional movements performed at a high intensity.” For a true shock to the nervous system that’ll leave you shaken and shaking, try this workout.

Perform five rounds for time

  • 45-pound barbell overhead walking lunges, 50 feet
  • 21 burpees

Coaching Clues

  • Don’t walk on a tightrope. Keep the feet at least as wide as a squat the entire time, with equal weight distribution between both legs.
  • Take plenty of time to prepare the entire shoulder girdle before attempting this exercise with weight. Perform a dynamic warm-up and include moves such as wall slides, arm circles, and overhead squats with a dowel.
  • Actively work on your shoulder mobility. Several times a week, lie with a foam roller under your thoracic vertebrae, perpendicular to your spine. Let your arms hang out to the sides and relax your weight into the foam roller.
  • “As soon as the mechanics of the overhead support start to change — if you break at the elbow or at the shoulder — stop and correct the position and possibly move to a lighter weight,” says Lipson.
Power Snacks: 12 Healthy Craving Killers

Got a craving? Munch and sip your way to a leaner, more muscular physique with these healthy snacks that do everything from fat burning to muscle building

It’s almost 3 p.m., lunch is a distant memory, and your stomach is rumbling like Thor before his morning latte. It’s not uncommon to feel peckish and parched throughout the workday, especially if you’re in the midst of a heavy-duty training program that’s burning up a sizeable chunk of calories. But graze on too much of the wrong foods or guzzle too many hazardous drinks at your workplace (read: leftover birthday cake and sugary soda), and your snack habit could have serious waistline repercussions. Smart snack and beverage choices, however, can curb your hunger pangs or keep you hydrated while also providing the vital nutrients needed to torch fat, support muscle growth and fend off diseases. Each of these supercharged snacks and drinks are work-friendly; they can either be stashed in your desk or office fridge to keep you nourished throughout the day.

 

Fat Burners

String Cheese

Not only is low-carb string cheese abundant in muscle-friendly protein, it’s also loaded with calcium. Typecast as a mineral that’s only good for building bones of steel, emerging research now suggests that a higher intake of calcium can help torch bodyfat. Calcium may have an impact on various hormones involved in fat accumulation and bind up fatty acids in the intestine, rendering them unavailable for absorption.

Upgrade: Stash reduced-fat versions of string cheese such as part-skim mozzarella in the office fridge — these provide a better protein-to-fat ratio than full-fat sticks.

Green Tea

Not only does sipping green tea throughout the day allow you to stay hydrated without relying on boring plain water, it may also help keep Buddha-belly at bay. A 2012 Pennsylvania State University investigation determined that subjects who regularly consumed hot tea were less likely to have flabby midsections than those who did without. Sipping iced tea, on the other hand, was found to promote weight gain, likely due to the higher intakes of sugar. The potent antioxidant found in green tea called epigallocatechin gallate (EGCG) may stimulate a pokey metabolism to help shed fat as well as inhibit fat-storing enzymes. According to data presented at the meeting of the American Chemical Society, a hot-from-the-kettle cup of green or black tea delivers up to 20 times more fat-fighting antioxidants than bottled varieties, which are often weighed down by added sugars.

Upgrade: Consider splurging for matcha green tea. This Japanese tea is made by grinding up whole green tea leaves so you end up with a huge dose of EGCG in your mug.

Pistachios

A number of studies including a recent one by Harvard scientists have found that subjects who regularly consume crunchy nuts are at lower risk of being too pudgy than those who do without. A synergy of protein, fiber, unsaturated fats and minerals may be the reason nuts can help in the battle of the bulge, despite their high calorie count. Consider snacking on a handful of in-shell pistachios. Because you have to shell them, you’re likely to keep portions in check. Scientists at Eastern Illinois University found that the extra work of shelling pistachios caused people to consume 41% fewer calories than when they snacked on the shelled nuts, yet the subjects felt just as satisfied and full.

Upgrade: To limit your sodium intake, opt for unsalted nuts such as pistachios and almonds.…

Double accuracy for your muscles

Double your accuracy from outside the key by strengthening essential muscles that are essential for hitting the three-pointer consistently.

The clock reads 0:03 left in the game and your team is trailing by two points. Unfortunately, your team has to inbound from behind your own touch line. Your guard inbounds as your streaking group of desperate players fast breaks across mid-court for one last shot. But the other team’s defense stymies you at their outside perimeter as the clock is about to run out. The ball arrives in your hands, but there’s no time to make any more passes. All you can do is jump high and sail a long-distance shot from behind the arc. What are the chances it’ll go in? Remember now, a three-point shot will help you not just tie but actually win the game.

Enough hoops fantasy time for the moment. Knowing that even NBA stars who get paid several million dollars a year are considered exceptional by sinking 40 percent from the three-point mark, what chance do you have? 10 percent? 15 percent? If you want to double the chances of nailing the trifecta, here’s some resistance training directly responsible for helping you sink the trey more consistently.

A Kinetic Rhythm

To throw an object with the size and weight of a basketball about 50 feet, power must originate from your legs. “If you try to throw just with your arms, you’re doomed to fail from the three-point mark,” says Paul Culham, a one-time at 6’5” a small forward from the University of Toronto varsity basketball team. “Basketball is a very repetitive sport and success comes from consistency. The only way to drain a three-pointer consistently is to first harness power from your legs, which in turn makes it easier on your arms. The secret is finding a kinetic rhythm involving your whole body, starting with your feet and ending when you release the ball high in the air.”

Clearly, there’s a lot more to throwing a three-pointer than simply letting the ball slide off your fingertips, and ensuring that you have mastered the right rhythm throughout your whole body is essential. Remember that the sport of basketball doesn’t always require you to have extreme athleticism or speed (but they do help). If you’re 5’10” there’s nothing you’re going to be able to do to change your height when you’re up against a 6’2” defender.

Remember also that Larry Bird was by no means the most athletic or naturally gifted player—he was often considered a clumsy runner and lacking in speed—however, he was certainly one of the most skilled shooters in NBA history, and much of his success leading to his becoming a Hall of Famer came from drilling the three-pointer.

Jump Squat: For lift power

3 sets of 12-15

 

Key Benefit: Increase power in your upper legs to initiate a long-distance basketball shot.

Target: Quads, hamstrings, glutes

Start: Position a barbell (weighted very lightly) behind your neck across your traps and use a wide overhand grip to stabilize the bar. Keep your head up and your back straight. Your feet should be shoulder-width apart with toes pointing marginally outward.

Movement: As you lower your torso, imagine you’re sitting down in a chair torso, keeping your head level and back straight. Stop lowering when you get to where your quads are parallel with the floor. Press explosively with your quads to generate a full-body thrust into the air until your toes leave the ground. Land as gently as you can and balance yourself back to the start position.

Reps Tip: It’s OK to fix your eyes slightly upward (toward the ceiling) before you jump, but don’t let your head lower as you descend to the ground; any rounding of your spine can leave you vulnerable to injury.

Upright Row: For speed

4 sets of 10


Key Benefit: Increase the speed and power with which you can bring the ball to the shooting position above your head.

Target: Middle deltoids, trapezius

Start: Stand upright with a slightly wider-than-shoulder-width stance for stability. Grasp a light barbell with a pronated (overhand) grip slightly narrower than shoulder width. Hold the bar at arms’ length so it’s resting adjacent to your thighs. Keep your head up.

Movement: Inhale and expand your upper chest. Leading with your elbows, pull the bar in a vertical plane straight upward, immediately in front of your torso. Your back shouldn’t round forward but must remain erect. Keeping your elbows very high, continue to pull the bar upward until it’s almost in front of your chin. Hold for a one-count and slowly lower the bar along the same plane back to the start position.

Reps Tip: Bend your knees slightly for added stability; this technique mirrors the act of stabilizing your lower body before …

How to Build a Killer Body III

Workout C: Upper Body Push Day

 

  1. DUMBBELL BENCH PRESS

(Hits chest, deltoids)
Grasp a pair of dumbbells and lie on a flat bench, feet flat on the floor. Position upper arms perpendicular to the torso while holding the dumbbells directly over the elbow joints (the upper and lower arms form 90-degree angles). Keeping your lower back in a neutral position, press the dumbbells toward the ceiling until they are directly over your chest. Pause, contracting the chest muscles, and then reverse the action, returning to the start position.

  1. INCLINE DUMBBELL PRESS

(Hits pecs, with emphasis on upper pecs, across the clavicles)
Grasp a pair of dumbbells and lie on a bench that’s been set to a 45-degree angle, feet flat on the floor. Position upper arms perpendicular to the torso while holding the dumbbells directly over the elbow joints (the upper and lower arms form 90-degree angles). Keeping your lower back in a neutral position, press the dumbbells toward the ceiling until they’re directly over the clavicles. Pause, contracting the chest muscles, and then reversing the action, returning to the starting position.

3a. DUMBBELL CHEST FLYE

(Hits pectoral muscles, with emphasis on the sternal section)
Grasp a pair of dumbbells and lie on a flat bench, feet flat on the floor. Position upper arms directly over your chest, palms facing in. Keeping a slight bend in the elbows to protect the joints, contract the pectorals and slowly move arms out to the sides until the elbows are on the plane of your torso. Pause, and then slowly move the arms in an arc back toward the starting position, maintaining the contraction.
3b. SUSPENSION TRICEPS EXTENSION
(Hits triceps, abs)
Set-Up: Facing away from the anchor point, grab the handles (palms forward) and lean your weight forward in a push-up-like position with your arms extended directly in front of your shoulders. Shoot for a 45-degree angle, torso relative to the ground, and adjust accordingly from there.

Action: Bend at your elbows, lowering your body until your palms pass the plane of your forehead (think skullcrusher). Reverse the direction by extending your elbows as in a triceps extension. That’s one rep!

Coaching Tips:

Keep your entire body straight throughout the full range of each rep.

Keep your humerus (upper-arm bone) directly underneath your shoulders during the exercise.

 

4a. DUMBBELL SHOULDER PRESS
(Hits overall delts, with emphasis on middle and anterior portions)
Hold dumbbells, palms facing forward, out to the sides of the body, dumbbells stacked directly above the elbow joints (the joints should form 90-degree angles). Keep knees bent slightly, core locked and scapulae in a retracted position, press dumbbells toward the ceiling, moving them in an arc toward one another until they’re nearly over your head. Pause, and control the dumbbells back to the sides, reversing the pressing action.

4b. BENCH DIP

(Hits triceps, and chest and deltoids secondarily)
Place your hands, palms down, on a flat bench, and place your heels on the floor directly in front of you. Your legs should be straight and your torso upright. Bend your elbows, dropping your glutes toward the floor until your upper arms are parallel with it. You should feel a tension in your shoulders, pectorals and especially triceps. Then, slowly extend your elbows, using the triceps muscles to push your torso back to the upright position.

Coaching Tip:

For maximum stress on the triceps and to protect the shoulder capsules, avoid flaring your shoulders to the sides; instead, keep them pointing rearward.

  1. SUSPENSION PUSH-UP

(Hits pecs, triceps, shoulders)
Set-Up: Assume a push-up position with your hands on the floor (palms directly beneath your shoulders) and your ankles inside the straps at roughly the same height as your shoulders. Your feet should be directly beneath the anchor point.

Action: Perform push-ups, keeping your elbows relatively close to the body — don’t flare them outward.

Coaching Tips:

To increase the difficulty, shorten the straps, elevating your feet.

Keep your spine straight throughout the exercise.

Bring your hands closer together to increase triceps involvement.

 …

How to Build a Killer Body II

1a. DUMBBELL SQUAT

(Hits quads, glutes, calves and some of the hamstrings)
Grasp a pair of dumbbells and let them hang by your sides, palms facing in. Slowly bend the knees, lowering yourself into a squatting position, stopping the motion when your thighs are parallel with the ground. Next, forcefully drive through your heels, moving your torso back to an upright position. Note: Fix your focus on a spot directly in front of you and maintain that focus throughout each rep. Don’t lean forward excessively or round your back; maintain a natural arch as much as possible. Also, keep your elbows directly beneath the bar to maintain your balance.

 

1b. SUSPENSION ABS FALL-OUT
(Hits lats, abs, obliques)
Set-Up: Facing away from the anchor point (that is, toward the floor), grab onto the handles (palms facing the ground) and lean forward into a push-up position. The body should have a 45-degree angle relative to the floor. (Experiment to determine other angles depending on the intensity you want.)

Action: Keeping your arms straight (don’t bend the elbows) and your core locked, move the handles out above your head as if you were diving into a pool. Stop the motion when your upper arms are adjacent to your eyes, and then pull your arms back to the start position to complete one rep.

Coaching Tips:

Don’t allow your hips to sag toward the floor.

Keep your abs tight and spine straight throughout.

To increase the difficulty, start the exercise from a more severe forward angle, which will bring your body closer to the floor, increasing the resistance.

  1. DUMBBELL LUNGE

(Hits quadriceps, glutes, calves and hamstrings)
Stand with feet together and dumbbells hanging at your sides, palms facing in. Step forward until the knee of the trailing leg floats a few inches off the floor; the knee of the lunging leg shouldn’t cross the plane of your toes. As you lunge, maintain an erect posture; avoid rounding the back or bending at the waist. Then push back on the sole and heel of the lunging leg, reversing the lunging action until you’re upright again and your feet are close together. You can lunge with the same leg until you’ve hit the required number of reps before mirroring the movement with your opposite leg, or you can lunge, alternating the legs until the set is complete.

 

3a. STIFF-LEG DUMBBELL DEADLIFT

(Hits hamstrings, glutes and calves)
With feet spread hip-width apart (knees bent slightly), grasp a pair of dumbbells, positioning them on your front thighs (palms facing down). In the start position you should be standing erect, pulling the shoulders back slightly. Then, while keeping the knees slightly bent to protect the joints, slowly bend forward at the waist, allowing the dumbbells to travel along your torso and thighs until your torso is nearly parallel with the ground. Using the power in your thighs and glutes, slowly reverse the process until you’re standing erect again, pulling your shoulders slightly toward the rear. Note: Keep your back straight as you bend at the waist and as you return to the upright position; don’t round it as you rep.

3b. SUSPENSION ABS PIKE
(Hits abs, obliques, hip flexors, shoulders, lats)
Set-Up: Assume a push-up position with your hands on the floor and your ankles inside the straps, which have been positioned at roughly shoulder height. Your feet should lie directly beneath the anchor point of the straps. For the start, keep your body straight.

Action: Without bending your knees, use your abs to pull your legs toward your chest by lifting your hips up into the air into a pike position. Raise your hips until they’re slightly higher than your shoulders. Pause, then reverse the motion and slowly return to the push- up position. That’s one rep!

Coaching Tips:

To decrease the difficulty and reduce the stress on the shoulders, modify this action to perform a knee tuck by bending your knees and pulling them in and out, toward your chest. To increase difficulty, begin with your feet hanging slightly in front of the anchor point of the suspension device.

Keep your elbows, knees and spine fairly straight throughout this exercise.

Lower your body in a controlled fashion.

4a. SUSPENSION HAMSTRING CURL
(Hits hamstrings, calves, glutes, erector spinae)
Set-Up: Lie on your back with the soles of your feet in the straps, which should be positioned about 12 inches above the ground.

Action: Lift your hips towards the sky and bend your knees, pulling your heels toward your glutes. Pause for 1–2 seconds before straightening your legs into the starting position. Repeat.

Coaching Tips:

Lift your hips using your glutes, not your lower back. Emphasize lifting your hips as high as possible on each rep.

To increase the difficulty, begin with your feet hanging slightly in …