What's up, guysé Jeff Cavaliere, ATHLEANX.COM. How about a bodyweight workout that all dependson the outcome of the Super Bowlé Well, that's what we've got here today. Now whether you're watching this tutorial beforethe Super Bowl, during the Super Bowl or after the Super Bowl, you're going to have your work cut out foryou because your workout is going to depend upon what the score of the game is. Now, the average person that watches the SuperBowl will consume on Super Bowl Sunday 2,400
extra calories. That's a lot of calories. So, you can either try to do this during thegame as I'll show you here, or you do it any day after the game, matter of fact, when the game is over, I will post the scoreright here and you'll know exactly what you're going to have to do for the workout basedon what I'm going to describe to you now. So, basically the old Super Bowl pools thatyou're familiar with, you have all the numbers across, zero through nine, zero through nine,one for each team. In this case, Super Bowl 49, the New EnglandPatriots and the Seattle Seahawks. In these
typical pools, you've filled out a box. The numbers get pooled. You have 2 numbers,the last digit in the score, that's what the number is, that's whether or not you win thepool. Well, in this case, oh, you're going to winall right, but you're going to win some bodyweight exercises that you're going to have to do,50 of each one. For zero, we have Archers. You can see medemonstrating here the Archer. You're going to do 50, ok. That 25 to the right, and 25to the left. The numeral 1 here, Hannibal Push Ups. Toughexercise, but this is not an easy workout.
We've got 50 Hannibal Push Ups. Number 2. Scissor Jack Burpees. A right leg,a left leg, switch down to a Burpee. come back up explosive, hard exercise. Number 3. Stair Jumps. If you're working outat home, and you don't have a bench to jump on, pick 2 steps and jump up on those. If you're really just starting out, try topick on just the bottom step and jump up on that. Next one, Number 4, one of the best bodyweightexercises, Pull Ups. Now, if you don't have
somewhere that you can do Pull Ups in a doorway, you should invest in a bar, but if you don't,you could always Pull Up underneath a countertop or an overhang in your house if you have one. Again, buy a Pull Up Bar, they're like 10bucks. The Next thing, Number 5. Single Leg Landmines. Each leg, 50. Ok, So here, demonstrating what it looks like,an explosive lower body movement, 50 coming up on the right, 50 coming up on the left. Next, Number 6. An ab exercise, Hanging LegRaises. Again, a tough exercise. If you're
just starting out, you might want to lightenup that weight that you have to lift. Pull the knees in and do hanging Knee Raisesinstead, but 50 nonetheless. Number 7. Side Kickthroughs. Here, you'vegot 50 on each leg as I demonstrate again this quickfoot, quicktransitional exerciseon the ground athletic. Aim for 50 to each side. Next up, Number 8. Dragon Thrusts. Anothertough ab exercise focusing on that lower ab strength. You're going to kick up and out. Try to makesure that you don't sag in your low back.
Home Chest Exercises UPPER MID LOWER CHEST
What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday and because ofthat I'm going to show you how to start hitting the different areas of your chest with a homeexercise. Now you don't have to hit the gym all the time and do incline bench pressesto hit your upper chest, or flat bench presses for your middle chest, or dips for your lowerchest. If you understand the basic biomechanicalprinciples of those exercises you can translate them to the home environment. I'm going toshow you how to do that here. The two most important things you have to understand isthe direction of the fibers from the different
areas of the chest. Number one â€“ we've talked about it beforeâ€“ the upper chest has the funicular fibers that run in this direction. The middle chestâ€“ or sternal fibers â€“ are going this way. Then the abdominal head runs down in thisdirection. We can hit that like I've shown you in previous tutorials right here. The importantthing is to understand what is happening with the upper arm in relation to the rest of yourtorso. That tells you the whole story. Even thoughthe exercise may look completely different it won't look different if you understandthe positioning of the arms. Let's start with
the upper chest. Look here on an incline benchpress. You can see that my arms are not directly in front of my chest. No 90 degrees to mytorso. They're actually a little higher than that. So 0 degrees would be down here at my side,then 90 degrees would be straight out here. On an incline bench press my arms are angledeven greater than that; like 120 degrees up. If we want to translate that to a bodyweightmovement we can do that with a decline pushup. See, when I position myself here against thewall with my feet on the wall you can see that, yes, even though my body is facing downwhere it used to face up in an inclined bench
press, just focus on that positioning of thearms. You're going to see it's the exact same thingas it was on the inclined bench press. So you can target more of the upper chest bydoing a decline push up. Now, we all know that doing a straight, classical pushup isgoing to do the same thing that a flat bench press would do. That is to target more ofthe middle area of your chest. That we've already got covered. Now you want to flipit over one more time and you now want to start targeting those lower portions of thechest. You can do that â€“ and I know it sounds alittle backward â€“ but the inclined pushup.
Once again, look at how this all ties backtogether. If you look at a decline bench press you can see that the arms are now in relationto the rest of the body forward, or below that 90 degree angle. They're down a littlebit lower and you're creating that line of push which is down and across. Down and across. The same thing happens where when we do thisinclined push up because our body is positioned a little bit ahead of our arms, those armsare angle in position to our torso down and across. So I know it looks different and completelyopposite of what it is, but if you understand that, then you can piece it all together.Of course, at ATHLEANX, we piece things together
because we want to help you to get the mostout of everything. We've kind of got the ultimate home chestexercise if you want to hit all these areas together. So what you do is you set a benchup here, as you can see in front of you, about 5ft or 6ft in front of a wall depending onhow tall you are. Now you position your feet up on the wall to be able to perform a declinepushup. Remember, decline pushup: upper chest. You do three reps here. Then you walk yourself down the wall untilyour feet are flat on the ground and then you do three reps of a regular, old pushupand get yourself immediately into an incline
Home Chest Workout How to Get a Big Chest at Home Without Weights PUSH UPS WORKOUT
Hey Guys It's Vic , A lot of people ask me, whether or not they should be doing push ups and are push ups an effectiveexercise for chest. Now I will tell you in the beginning when my parentswouldn't allow me to have weights pretty much i had to fabricate weights out of bricks and strings and pulleys butthen mainstay of my chest training was pushups and i will say that i got atremendous pump from doing pushups and i still do and in fact i still dothem a little bit right before i start my chest routine but i want togive you a way to do pushups especially
if you're not feeling yourchest and you're not connecting with your chest or you want to have a variation in yourtrainingI want to show you how to do pushups that i think really can affecthow you make a connection with this part of your body so if you wanna be able to do this then try this so first thing i'm going to do is repositionthe camera so that you see the exercise and I will get in position, this technique is going to work really
well okay guys first thing we do is to get into your push up position hands forward I will eventually bring my kneesup but i want to explain something of the way we're going to do this is we're gonna alternate sides and i don'tmean we are going to do one arm push ups but we're gonna put the focus on oneside of the body and then let the other side catch up let me show you what i mean
first then we're going to do come down to the floor completely oktotally rested elbows out to the side hands forward. Now what i want you to dois push up on one side when you do this you won't feelanything in the left side of your body so i'm using my left arm I'm going to push up , and that's it just like this. But where we are really going to feel this, is in the right sideis in the right side I'm going to push up really slow
and allow my right side to catch up tomy left side. Then I will come down to the floor again I'm going to push up on the right side, just to put the weight on the left side of the body now push and allow the left side to catch up and we are going to alternate. This is how it's going to look a lot you are really going to feel this, again,push up on one side then nicely slowly let the other sidecatchup again
push up on one side and let the other side catchup it's kind of like doing a onearmedpushup but with some stabilization. This will shift the weight from one side of the body to the other it will get involved all of thestabilizing muscles and you will feel this in your chest after you'vedone about ten repetitions this way then I want you to pump out five moreregular push ups quickly Pretend I did all ten,