familymwr /Stock Photo Now days everyone seems to have a workout in place that they say is the best. The truth is,most workouts will help you blossom your strength,conditioning, fitness. If your looking to try some various training workouts try these listed below. Training is the key to success, and peformance for not only athletes, but everyday people looking to get fit, or shed a few pounds. There are tons of workouts, but i'll give you ten solid training exercise's to help boost body strength.
1. The Chair Dip- This exercise will work the triceps very quickly. Simply-
Sit with the heels of your hands on the edge of a solid chair seat. Slide your bottom off the seat, and support your weight with your hands. Keep your left leg straight; your right leg should be bent at a 90-degree angle. Then Dip down, and back up 2 sets x25. One set on each side of a leg to get the proper workout.
2. Seated Rotation- A great exercise for working the core of the body, it will tighten the abs, and obliques: Sit on the floor with your legs in front of the body, knees bent, and feet lifted slightly off the ground; lean back at a 45-degree angle and extend your arms in front of your chest, hands together. Slowly rotate the abs to the right, pause for a moment, then rotate to the left. Switch alternation. Try doing this 3 times a week, 2 sets x45 to get a maximum ab workout!
3. The Pyramid Push-up Workout- This is an absolute killer to the pectorials, but it's a very quick way to get stacked. In push-up position, do a single push-up, take a one second break, then do 2 push-ups with a 2 second break. All the way up to 20 push-ups, and all the way back down to 1 push-up. You will be extremely worn out, but hard work= hard bodies. If you have to do some on your knees, it's ok to do so, but the traditional way will give you the best results. Only elite athletes with serious drive should try this exercise.
4. Medicine Ball Workout- A great way to get the blood flowing through the body- If you have a partner, stand back-to-back, and hand each other the ball as quickly as you can. It will not only work the abs, but bi-ceps as well. If you don't have a workout buddy, simply take the ball and toss it high on a gym wall/structure and catch it, quickly tossing it back off the wall. It'll work many different muscle groups, and be very efficient to the body. Try this 2 sets x25, to feel the ultimate burn.
5. Wii Fit Plus on Nintendo- For those of you who don't like to workout much this is a fun, and beneficial training method for all ages. Burn calories and not even know it, while barely breaking a sweat. It can get very routine for some who look to have variety in training, but it's a interactive, engaging experience you'll enjoy. Use Wii Fit if your a beginner to the whole weight training concept.
6. P90X- This is a popular choice by many people looking to get fit. It has 13 different DVD's to select from, and a nutrition guide with an excerise planner perfect for excelling young athletes. A 90-day workout geared to sculpting the body into a lean machine. However it is in the $130 dollar range, but many endorsing the product feel it's well worth the price. This is for the athlete looking to challenge themselves!
7.Resistance Bands- Resistance bands are an excellent way to do full-body workouts, and stretch the muscles, while building strength at the same time. Start with bands of 20 pounds of resistance, moving up to 50 pounds after your warmed up. You can also have great variety within these exercise's because you can do a leg or arm focus. Their also a fundemental part of injury rehab in most sports, as they improve strength to muscle tissue. I'll give you an example of a arm and leg workout geared for resistance bands:
LEG: Place one foot forward to give stability. Place your foot on top of the resistance band making sure it is evenly weighed out. Make sure the band is under your foot for the best results. Now, raise the band with your hands up to your shoulder area. Place your other leg in running position making sure your calf muscle is tight.
Keep your back straight so you don't get a back injury. Slowly but controllably, kneel down, hold yourself, and then repeat. You should start with shorter reps so 6 sets of 8 reps would be a good starting gage.
This is a variation of the shoulder press, and a resistance band is used. Control the band, stretching it slowly throughout the exercise.
With the resistance band under the arch of your foot, hands close to your shoulders, palms facing in.
Stretch the band out as you lift your arms overhead. Do 3 sets x15 to get a good indicator of the workout. These are just two of many Resistance band workouts you could try, and is my personal favorite training tool.
8. The Weighted Vest- Try 20 or so pounds to start until you get used to the weight. If you can't afford one, use a backpack or luggage bag filled with books, or some full water bottles. After warming up with a walk, find a hill or steep terrain to run up and down. Continue to do this at a high intensity for 10 minutes. It will really build great resistance training, and give great defintion to the legs. It's amazing what adding a few pounds in your workout will do. This exercise is used to enhance conditioning performance.
9. Bodyweight Pull-ups- Pull-ups are an easy, and very inexpensive way to really work yourself. Find some parallel bars on this exercise. Reach up and grap the two bars with an overhand grip. Pull yourself up while trying to focus on tightening your lats at the top of the repetition. If your advanced try to lift your feet off the ground, and put them on the parallel bars to increase the resistance. Try to do 2 sets of x15 for the ideal workout.
10. Crossfit- These elite training exercise's aren't for the weak. They will push you to the max, and are becoming increasingly popular among people of all diiferent types of backgrounds. Crossfit focuses on 9 basic movements, with high intensity, and endurance it's an amazing program that'll get you phenominal results. It's a all-inclusive training method encompassing activities such as, Olympic Lifts, Jump-Rope, Rowing, Running, Power Lifts, and more.