FITNESS WORKOUT ROUTINE

I am very "old school" when it comes to exercising, weight training and circuit training. In this modern age too much emphasis is places on style over substance when it comes to getting fit. People join trendy gyms, wear fashionable clothing, drink the latest sports drinks, and usually pay extortionate amounts in the hope to achieve short term goals. I prefer the old school approach, and by that I mean the simple, basic exercises that have been proven to increase strength and fitness. These are the exercises that used to be taught in School Physical Training classes, and are the core training in military schools, dance and martial arts schools today.

Circuit Training

I believe that circuit training is one of the best ways to gain all round fitness and strength. The most intensive circuit training I have ever done has been in large indoor halls, with "stations" where different exercises are done. There are usually no or few weights involved. Generally the 

exercises include:

* press ups

* sit ups

* star jumps

* squat thrusts

* squats

* step ups (onto a gym bench)

* jumping onto then over gym bench with both feet together

* burpies (sort of star jump followed immediately by a squat thrust - a killer !)

* skipping

* sprints up and down hall

* running backwards, side ways etc.

* dips (using gym bench to hold onto behind)

* passing a medicine ball between two people, either back to back or throwing

There are often many others that are incorporated to ensure that each class is varied, but these for the core of any circuit training class. Great for building overall strength and cardiovascular fitness and they exercise all the major muscle groups while keeping the heart rate high.

Weight Training

Basic compound weight training is what I consider to be the "old school" weight training. By this I mean the exercises that use several different muscle groups at once. The best compund exercises to do are:

* Bench Press

* Should Press / Military Press

* Bent Over Row

* Shoulder shrugs

* Pull ups

* Cleans and Clean and Presses

* Barbell curls

* Dips

* Lateral Pull downs

If you plan take up circuit training, you do not really need any equipment. For weight training it is advisable to invest in some decent equipment, or join a proper weights gym, for that old school experience.
If you need to look at a fitness workout routine search this blog for some workouts. 

J.P.Wade has been studying martial arts for over 15 years and runs the Motley Health and Fitness website and community,http://www.motleyhealth.com

Blast Fat With Bodyweight Circuits

More and more people want or need to burn fat and most will give up
after getting little or no results. The reason they don't get the results is
because they are not doing the right exercises that will burn fat and
build muscle all at the same time.
Most people go to the gym and when they get there they train using
cardio equipment ( treadmill, stationary bike, etc. ) then they move
on to weight training, and they spend up to 1 hour or more in the gym,
and after a month or so, they are not getting the results they want they
stop exercising all together.
The best way to exercise and get results is to stay home and to exercise
using a bodyweight circuit, with little or no rest at all for five to fifteen
minutes a day.
Most people think jogging will answer all their fat loss problems and the
fact is that even if you jog you still need to do some kind of strength
training to burn fat and this will take more time.
When you exercise using bodyweight circuits you will be working "cardio"
building muscle and burning fat at a very rapid pace.
These workout routines are the answer for building muscle, flexibility, and
fat burning they always have and always will, after all this is how military fitness gets men and women in shape and ready for battle in record time.
Just to show the benefits of a bodyweight circuit try this sample circuit:

10 pushups-


10 bodyweight squats-


10 jumping jacks-


10 situps

There is no rest in between exercises, move from one exercise to the other,
when you get to the bottom start over and go through the circuit again.

The circuit should be done as fast as possible for five to fifteen minutes.
Like I said these are great workout routines and can be done almost any where.

John Grube is an expert on the subject of bodyweight training. He also has 25+ years of training experience and is the author of The Wildman Training Program manual. For more info http://www.wildmantraining.com

8 Min Abs Workout, how to have six pack

FORCES FITNESS - xtreme fitness workout

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.

1. Seated Front Military Press

Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.

Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS." He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark's forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visithttp://www.GOforyourGUNS.com

FORCES FITNESS - CIRCUIT TRAINING WORKOUT FOR THE GYM

FORCES FITNESS - Workout Routines

Just to help all you readers out, here is a gym free circuit we used to do in the forces while on tour. Its nothing special but it works the whole of your body and burns off lots of fat. Its also a killer at times and you feel it the next day.
So here it is,

Start by warming up for 10 mins, jogging round and shaking out the muscles.

Close Arm Press                 10 reps
Sit Up Twists                      20 reps
Squats                                30 reps

Wide Arm Press                  15 reps
Sit Ups                               20 reps
Lunges                               30 reps (15reps on each leg)

Tri Dips ( on a wall / bench ) 20 reps
Crunchies                            20 reps
Step Ups ( on a wall /bench )  30 reps

Press Ups                             15 reps
Leg Raises                            20 reps
Squat jumps                          30 reps

Do this circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.

After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,

Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors

Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.

Finished the workout routines so time to stretch off and warm down.

This workout may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.

The 5 Best Ways To Beef Up Skinny Legs

Skinny legs are shared by both men and women, fitness buffs and slouchers, weight lifters and runners. And regardless of what many people do to try and improve their chicken-like leg appearance, it can still be hard to build attractive leg muscle. Now, through modern research, several old and new fitness approaches have been shown to help grow skinny gams into muscular masterpieces. It really comes down to both diet and exercise.

Weightlifting is a great way to improve overall appearance; and when it comes to improving leg size, some bodybuilders get it right. Unfortunately some don't. And all the squats in the world won't make a difference if there isn't a targeted diet to go along with exercise. That's why many bodybuilders fail to build their skinny legs into powerhouses to match their mammoth bodies. The diet part of their exercise equation is missing.

As for runners, they often see worse gains than their bodybuilder buddies. In fact, runners are often notorious for having skinny legs -- even men and women who once had impressive drumsticks end up with skinny runner legs.

It's important for runners to include some resistance-based exercises (like weightlifting) into their routine, especially with their legs. Not only can this shave a few seconds off their overall time, but it can help runners maintain or even build full, attractive legs.

For anybody with skinny legs, the following tips should build some muscle when followed for 6 months to a year. As for muscle tone, most people see gains within a couple weeks.

FUEL YOUR MUSCLE GROWTH

To make a long story short, protein builds muscle -- even leg muscle. But not all protein is equal. Some foods are better than others at providing adequate protein to fuel muscle growth. To build leg muscle, start with the foods listed below:

* eggs


* liver


* kidneys


* beef

* fish


* chicken and turkey


* milk, yogurt, and cheese


* nuts

* beans

* peas

* some grains (especially barley)

Don't overcook meats. Overcooking your food can actually breakdown and damage protein and other nutrients your body needs to build muscle. Try baking meats instead of frying, it's easier to control the temperature. Steaming vegetables instead of boiling also keeps more nutrients in your foods.

Most nutritionist advise 1 1/2 grams of protein for every pound of body weight each day, for maximum muscle growth. With this type of diet, it's easy to fuel the muscles in your legs for proper growth.

DRINK, DRINK, DRINK

You've probably read it before, but it's got to be said again. Drink plenty of water. I personally try to make 8 glasses of 12 ounce water per day part of my diet. And all that water doesn't need to be from the tap. Include fruits and vegetables as part of your daily amount. Melon (like watermelon and honeydew) are a huge source of water. They're really flavorful too.

LEG PRESSES

Exercise is the most important thing you can do to build leg muscles. By focusing on just your legs and making most of your workouts push those muscles to their limits, you'll definitely build more attractive legs.

Perform the leg press at the gym using a machine by the same name.

* Sit on machine with back on padded support. Place your feet on platform and grasp handles to sides.


* Push the platform away by extending your knees and hips. Return and repeat.

LUNGES

This is one of the best overall exercises for your legs and butt muscles:

* Stand with feet 3 to 4 inches apart, with hands on hips. Starting with your right leg, take a giant step forward. Your toes and knee are pointed directly in front of your body.


* Bend your right knee slightly, with your whole foot on the floor. Your left heel lifts up.


* Lower your body straight down from this position. Your front knee must lower down over your ankle, or behind your shoelaces.


* Raise your body and bring your left leg in to return to the standing position.


* Repeat with your left leg. Alternate right and left each time.

CALF RAISES

* Grasp a dumbbell in one hand to side.


* Position toes and balls of feet on calf block with arches and heels extending off.


* Place hand on support for balance. Lift other leg to rear by bending knee.


* Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg.

Fuel your workouts, drink plenty of water, and perform exercises that really hit those leg muscles. Before you know it, you'll turn your skinny poles into shapely legs you'll be excited to show off in shorts.

Daryl Bennett is always researching the best ways to lose weight, stay fit, and build muscle. For one of the most proven and time-tested solid workout regimens visit The Law Enforcement Workout website at >> [http://bestbody.50webs.com] Cops know fitness.

Why Train In The Winter

Why train in the winter ?
There are several reasons to train in the winter and here are just a few of them :


To Defend Against Colds and Flu
So according to researchers keeping active can cut the risk of catching flu by 20–30 %. So hit the streets for 45 mins of running daily and you could rid yourself of those blocked up noses and feeling like you just wanna stay in bed.
Layers of clothing are crucial, as you don't want to be seizing up after the first 10 minutes. The extra clothing keeps your muscles warm but be careful not to over heat so wearing something with vents would help keep this in check.


Help Shed That Excess Blubber
Yes that's right, calorie burn in the winter is higher because the body has to expend more energy to stay warm. After warming up try doing a rope jumping routine, skip as fast as you can for a minute, rest for 30 secs and repeat it for 10 – 20 mins or until you have fallen. This will then activate your brown fat which in turn helps burn more lard calories from your lard stores. Just stimulating 85 grams of your brown fat it can help burn 400 –  500 extra calories, so get outside.


Train Your Body To Take In More Oxygen And Use It Efficiently
In Sweden they call this workout the FARTLEK. Nice eh, and consists of this :
10 mins jogging, Sprint for 30 secs, recover for 90 secs, do 3 sets then reduce the recovery by 5 secs until you reach 15 secs, after the last sprint  jog for a 10 mins warm down.
This can also help build higher fitness and smash your personal best in the summer.

So get out there in the cold and get training improve your fitness and fight off those winter blues.
I was an ex-serviceman and am now passing on my fitness tips onto others http://exservice29.blogspot.com/

A MILITARY STYLE WORKOUT

Check out this military style workout.

How To Pass The Air Force Physical Fitness Test With Ease

If you're reading this, you probably either want to know what you'll have to do for the air force physical fitness test and/or how to train for it.

This article will cover both.

What Is Involved In The Air Force Physical Fitness Test?

You'll be doing exercises in the following 4 areas: aerobic (running), body-composition, push-ups, and crunches.

Now, you'll be rated on a scale of 1-100, but the trick comes with the age groups. You see, with different age groups comes different demands.

Just to state the obvious, the older you are the less you'll be required to do.

If you want a full list of these ages and the requirements you can visit
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you're a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you're a female.

3 Steps To Training For The Air Force Physical Fitness Test

1) The first thing you'll want to do is write down the top grade you can get for each category. For example, 60 pushups would be a perfect 10 for a 20-25 year old.

After you do this, add a few reps and shoot for that. I would personally shoot for 70-75 just to be safe (and maybe impress your future officers).

2) Since you're going to be training to failure during your air force physical fitness test most likely, I would suggest training to failure while you are preparing for the test. However, this is taxing on your body so do not do it everyday. You can try it every other day or ever 2 days, depending on certain factors such as how much you eat, your genetics, etc.

3) The third thing you'll want to do to pass your air force physical fitness test with ease is to start learning how to visualize. It's going to help you tremendously through the grueling workouts the air force will put you through, and it's going to help you reach your goals faster.

The requirements for the air force physical fitness test aren't too hard, but if you're out of shape now they will prove to be a challenge.

Using these 3 techniques, and making sure you prepare in advance, the air force physical fitness test should be a walk in the park for you.

And if you need to lose a lot of weight to make it easier (remember, doing anything with your body will be much easier if you weigh less), there are a large variety of books that are available to help you get a fit body in the shortest amount of time as possible.

Jeremy Reeves believes he's found the best products on the market to help you get in great shape fast. If you're going to start training for the air force physical fitness test, you have to check out the book called "Turbulence Training" that he's reviewed for you on his website - [http://www.fitness-product-reviews.com]