VISUAL WORKOUTS

TOTAL ABS WORKOUT

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A strong abdominal wall is your secret weapon. Not only does it make you feel good and look good but it becomes a performance multiplier in everything you do. Because the abs are used to transfer power from the lower body to the upper body and vice versa, a strong abdominal wall enables this to happen with the minimum amount of loss. When you have ripped abs, therefore, you run faster, lift better, feel stronger and look good naked. Totally unfair, right?

What it works: Abs, abs, abs, abs… upper abs, lower abs & lateral abs.

Tip: To get the most out of each exercise, whenever you do any ab rep pull your lower stomach in, flattening the muscles. This changes their alignment and makes them work harder on each rep and they get stronger, faster.

LOWER BACK WORKOUT

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Instructions: Hold the stretch for one deep breath and return to the starting position. Repeat each move with no rest in between until the set is done.

HURRY UP AND BAG IT

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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.

Tip: you can make a sand bag using an old backpack or any other bag – fill it with small plastic bags filled with sand. The weight of the bag can be adjusted, default weight is ~22lb (10kg).

SUPERMAN WORKOUT

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Super beings don’t just come from outer space. They can also be made on Earth provided you’re willing to put yourself through your paces and max your performance in this workout. Now, for the record, you may not quite be able to move faster than a speeding bullet or leap tall buildings in a single bound afterwards, as a matter of fact, if you did things right you may not even be able to get up off the floor without some help, but you will definitely feel like your body’s supercharged, each muscle thrumming with potential, your abilities suddenly enhanced. It may not put you in quite the same class as Superman but at least you know that your strengths work regardless of the colour of the sun and you’re immune to Kryptonite.

Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again as many times as you can depending on your fitness level – maximum of 10 times.

What it works: quads, calves, aerobic capacity, cardiovascular system, front hip flexors, triceps, core, lateral abdominals, glutes, lower back.

Tips: When performing the elbow plank keep looking forward. Do not raise your head too high and do not drop it and let your chin tuck towards your chest. This helps maintain great posture.

REX WORKOUT

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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.

RESPAWN WORKOUT

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Instructions: Repeat each move for a given amount of time one after the other with no rest in between for a total of one minute, rest for exactly 1 minute and repeat it again 5, 10 or 15 times depending on your fitness level.

FIREFIGHTER WORKOUT

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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.

EXPENDABLE WORKOUT

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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.

LINK WORKOUT

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When your mission in life is to hack and slash your way through enemies, traps and tricky situations in order to save the beautiful Zelda you know that success demands you have strength, agility and the kind of stamina only a true hero can possess.

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: Quads, chest, triceps, shoulders, abs, lateral abs, cardiovascular system, lower abs, core.

Tips: To take your push-ups to a new level altogether slow down the rate at which you perform each one so that you lower yourself towards the floor at half speed and come up at half speed. This reduces the ballistic gains made by the initial explosive firing of the muscle and forces it to work harder throughout the movement. It leads to greater muscle density which means you develop greater muscle power, faster.

BLACK WIDOW WORKOUT

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No woman, it would appear, can be taken at face value. There is a bad girl (or boy) in each of us fighting to come out and this workout makes sure than when it does it will be able to hold its own in any situation.

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, triceps, chest, quads, lower abs, cardiovascular system, aerobic system, glutes, lateral hip flexors, lateral abs.

Tips: Keep your body as straight as possible during push-ups and basic burpees challenging your core, working your abs and making the exercise give you more than it is intended.

POWER ABS WORKOUT

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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.

COWBOY WORKOUT

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Cowboys have great posture because they practise all day how to stay tall in the saddle. You don’t have to own a horse to get the same benefits however. The Cowboy workout is designed to task your muscle groups just like a brisk trot would.

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: calves, lower abs, front hip flexors, quads, lateral abs, lower back, core.

Tips: Perform all high impact exercises in this workout on the balls of your feet. This will absorb the impact, avoid jarring your spine and will help strengthen your calves.

MICROWAVE WORKOUT

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Summer (Beach And Pool) workout

AMAZING SPIDER-MAN WORKOUT

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INNER WARRIOR WORKOUT

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Neilarey.com

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