Comeback PLAN!

Holiday season is officially over and everybody has gained some weight (admit it) and to get back in shape follow this 3 simple and short steps or advices which will give you the right boost to preform harder exercises in the future.

1.Cardio
Start doing a lot of cardio workout to burn down the fat which you gained and to speed up your metabolism. Cardio will help your body to burn more calories and it will give your body a slight shock after holiday laziness.

2.Cut the carbs & sugar
You probably heard that a million times but it is very essential if you want to loose the fat you gained during break. Cutting carbs and sugar out of your daily menu can reduce intake of empty calories and that will result in weight loss which is our goal after holidays. Cutting carbs doesn't mean you must totally avoid them and throw them out of your menu,  that is absolutely incorrect because you must eat ''good'' carbs like vegetables, fruit and whole grain products.

3.Start pumping
Start doing simple calisthenics exercises as pushups, pullups, situps and squats for different body parts. Use this method: Choose 7 types of exercises (ex. pullups, chinups, pushups) and do every exercise for 1 min for 3 sets with 2 min rest between them. Write down your score (how much reps of particular exercise did you do in 1 min) and try to beat that every consecutive day for 2 weeks (use 2 days of week to rest your body) and you will see the improvement in your strength.

Whole body workout!

INSTRUCTIONS:Choose 4 exercises from each group and do 12 reps for 2-3 sets.

1.Chest

***Wide-grip push ups***

***Military push ups***

***Clapping push ups***

***Decline push ups***

***Chest tap push ups***

***Single-leg push ups***

***Finger push ups***

***Atomic push ups***

***One-arm push ups***

***1.5 push ups***

2.Arms

***Chin ups***

***One-hand chin ups***

***Knuckle push ups***

***Archer pull ups***

***One-hand dips***

***Regular dips***

***7 seconds dips***

***Muscle ups***

3.Back

***Pull ups***

***Behind the neck pull ups***

***Wide grip pull ups***

***Isometric hold pull ups***

***Squat pull ups***

***Front lever pull ups***

4.Shoulders

***Hindu push ups***

***Slow hindu push ups***

***Decline push ups***

***Handstand push ups***

***Pike push ups***

***Push-Back push ups***

***Revers burpees***

INSTRUCTIONS: Choose 3 exercises and do them for 1:30 minutes and repeat that for 2-3 sets.

5.Abs

***Crunches***

***Plank***

***Side plank***

***Bicycle***

***Vertical leg crunches***

***Reverse crunches***

***V-sits***

***V-sit hold***

***V-sit russian twist***

***Leg raise hold***

6.Legs

***Squats***

***Pistol squats***

***Squat jumps***

***Close-stance squats***

***Side lunges***

***Lunges***

***Jumps lunges***

***Single leg bridge***

***Calf raise***

***Single leg calf raise***

***Drinking bird***

CHALLENGE #6

3 exercises that will HIT your shoulders!

1. Hindu push ups



2.Decline push ups



3.Handstand push ups

3 simple exercises for bigger BACK!

1.Pull ups



2.Prone back extension

3.Reverse push ups

CHALLENGE #5

CHALLENGE #4

Can you complete the Navy SEAL fitness test?

Navy Seal test categories

Swim 500 yard (457 meters)

You have to swim 500 yard under 12:30 minutes but to be competitive you have to do it in 8-9 minutes.

Push ups
Push ups must be done in the interval of 2 minutes and the minimum value is 42 push ups which is not that much but in order to beat up the competition you should do more than 100 push ups. You have to consider the fact that only proper form of push ups is going to count.

Sit ups
Sit ups are also one of the category that is being tested and even if they are considered the ''easiest'' part of the test they can be very exhausting and tiring. The minimum number of sit ups is 52 in 2 minutes and that is why they are considered the easiest part of the test because in 2 minutes you can do a lot more without a struggle but that depends on your physical and fitness level. In order to beat the competition you HAVE to do more than 130 push ups in 2 minutes and that is the real challenge!

Pull ups
In order to pass the pull up part of the test you should be able to do only 8 pull ups but in order to be competitive you have to do between 20-30 pull ups with a proper form (all the way down). So, this one can be a real struggle if you consider the fact that you have to wear military boots and outfit (which is not that light).

1.5 mile run (2.4 km)

You have to complete the run test wearing boots and outfit and the time you must go under is 10:30 minutes but that's the time you have to beat in order to pass the test. The competitive time is something between 9 and 10 minutes.

CHALLENGE #3

CHALLENGE #2

CHALLENGE #1

5 best calisthenics exercises for killer muscle and strenght gain

1.Push Ups

Some will say push ups are mother of all exercises because people have been doing them for ages and they target the whole upper body. There are countless ways of doing push ups and the best part is that they can be performed anytime and anywhere so there are no excuses for not doing them.

Target:chest,triceps,abs

2.Pull Ups

Pull ups are MUST DO exercise for all street workout routines because they also hit the whole upper body especially lats and biceps. Hardest pull up variation is one handed pull ups and pull ups get harder with grip width increasement.

Target:back,arms(biceps,triceps),shoulders,abs 

                                 

                              

3.Chin Ups

Chin ups are the best and most affective calisthenics exercise for biceps and you can many different types and affecting many different muscle groups by changing grip width. The hardest and the one with the most gain to your muscles variation of chin ups is the one handed chin ups.Try them!

Target:biceps,lats

4.Sit Ups

Probably the most popular ab exercise around the world firstly because its simpleness and secondly because its effect and impact on ab muscles.You can do numerous types of sit ups but one thing is certain: it will burn after it.

Target:abs,back

5.Squats

You probably heard that squats are the best leg exercise and they certainly are. They can be performed with weights or without them, it's your choice. Hardest variation of squat is one leg squat which requires core and leg strength and of course body stability.

Target:legs

CHEST WORKOUT ROUTINE!

Pyramid Push Up Routine

Have you ever tried famous military scheme called ''the pyramid push up routine''? Most of you will think that this is some sort of a push up variation but actually this is an excellent workout routine which will gradually improve your maximum push up reps. Here is how it works:

Start with 1single push up and when you do it stand up like for a jumping jack and then do another 2 push ups and so on. When you reach the top of the pyramid (10 pushups) take a 30-60 seconds break and start going down the pyramid.

You can apply that schema to any exercise you want like chin ups or pull ups and you can ''play'' with the numbers so for ex. if you are, let's say, on an intermediate fitness level then you can start your routine with 5 push ups and see where this goes. Have fun!