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Full Body Workout Routine Two Days A Week

Terry Crews Expendables Training Bodybuilding

Whaté Hey, everybody. It's Terry Crews from the newmovie, the best action movie of the summer, quot;The Expendablesquot;with Sylvester Stallone, Jet Li, Jason Statham, Randy Couture,Mickey Rourke, myself. It's gonna be great, and youmight know me from the Old Spice commercials, and I'm glad tobe here with Bodybuilding .

Let me tell you something. You will never, ever, ever seea cast like this, ever in movie history. It's the Halley'sComet of action movies. I'm trying to say that yourtestosterone level will jump when you get in the theater. gunshots and grunting I play a guy, a guy bythe name of Hale Caesar.

Best movie name of all time,okay, who's a longbarrel weapons specialist. I'm passionate about my weapons. I have a gun that I literallycall my girlfriend, you know what I meané But that's my character. My specialty has always beenmy guns.you know what I meané It's kind of like,that's my deal.

And this is one reason why Slyput me in, is that he knew that I had the look, youknow what I meané It was like, the guy holding thegun, and a lot of military guys were like, quot;Wait a minute,he wouldn't wear anything sleeveless,quot; but I was like,quot;Hey, man, this is a movie.quot; Check that out. That's the gun show, baby. I'm here to show you an exercisethat I do to get ready for most

of my films and TVshows and projects, especially quot;The Expendables.quot; It's called 24's, and basicallyit's 4 different exercises with 6 reps each, and I'm tellingyou, this thing will work your core. It works your shoulders. It works your lower body. You are totally done, andbecause you do so many reps,

it's almost likea cardio workout. Let me show you. The first exercise in the setof 24's is an upright row. I'm gonna show you how todo it.grip the weight. Make sure your gripis close together. Bend your knees, come up intoit, sit in it, make sure you have your balance,and here we go.

The Single Best Workout Split MUSCLE GROUPING

What's up, guysé Jeff Cavaliere, AthleanX . Today I'm addressing the oh so popular questionof quot;what is the best splitéquot; that question of quot;what is the best training split; how shouldI be training the total bodyéquot; Push, pull, the split muscle group, what isthe best way to split up my routineé The answer is so complex that it would take m 5000 tutorialsto answer it. Again, you want the truthé I'll give you thetruth. The truth is that it really depends on so many different factors. What is yourgoal, first of allé Are you training for explosivenessé Are you training for size onlyé Are you trainingfor strengthé

What does your entire week look like of trainingéMore than that: what does your entire month look like in trainingé What have you trainedthe month prior to thaté All of these things matter. When it comes to these hard and fastrules, people get really caught up in them. So much so that they lose the forest for thetrees. I'll give you an example. Right here is a perfect exercise to illustrate this.We know that there's a pushpull split and I'm a big advocate of pushpull splits. Again, depending on the sequence of your trainingand where you're at in your particular training, and what your goal is. A pushpull split relieson the fact that certain muscle groups tend

to pull. I.E. your back, your lats, your mid back,your arm voids, and your biceps. They would go and work synergistically together. If you're trying to maximize your recoveryin between sessions you would work those muscle groups together to allow you to recover inbetween those sessions as opposed to hitting your back and then inadvertently, or auxiliaryhitting your biceps and then coming right back the next day and hitting your bicepsagain, with them not being recovered from your previous workout.

That's the idea behind that. The same thingapplies to the push of chest, triceps and shoulders all working in concert to push.If you follow that rule and follow that rule only you will lose sight of the fact thatthere's a great exercise you could be doing right now that could be working your backand your triceps together. Again, a push and a pull. Guess whaté Theyactually work well together. Look at this exercise I'm doing. All I had to do was liedown on the ground – again, I'm doing this in a home version so I have the two bandsanchored behind me on something sturdy. It could be a couch. I just have it on the bottomof the piece of equipment.

If you're in the gym you could easily takethis into the gym and do a cable setup here and either lay on the bench or lay on thefloor. What we're doing is, we're actually working on the synergy that occurs betweenthe back and the long head of the triceps to create a killer exercise to hit both ofthese areas. We call it a tricep extension pullover because that's exactly what the hellit is. It's a tricep extension into a pullover. Whenwe do our first part of the exercise here we do a tricep extension, righté We do a linetricep extension. It really hits our triceps hard, we get peak contraction here up at thetop, and it's different than we would if we

were doing this with a dumbbell. We actuallystill have tension at the top here because a line of resistance is behind us with thebands being pulled in that same line, righté From here we can intensify this even moreadding more contraction to the long head of the triceps which will help to extend ourarms and bring them back behind our body, or at least in the direction of going towardsthe back side of our body here. We're extending them, but at the same time we're doing a classicabduction of the upper arm and bringing it down closer to our sides in a pullover fashion,which is exactly what the lats do. So you see, synergistically this abductionof the arms and the extension here of our

Day 2 Stretch Soothe 30 Days of Yoga

What's up, everyoneé Welcome to the 30 Daysof Yoga with Adriene challenge. I'm Adriene. And today is day two. Let's get started. Allright. So today we're going to begin in extended child's pose, bringing the knees as wide asyour yoga mat, bringing your two big toes together. I'm using a little blankie to padmy legs. So that's always a nice, comfy option. All right. Here we go. Walking the fingertipsall the way out, nice and slow, easing into our practice today. We take a deep breathin. And on an exhale, release. Let's keep some active reach through the arms. We'restarting to open up through the side body. We melt the heart down and let the belly besoft here.

So your pose might look like this and that'sokay. In time, we'll be getting the space to send the sit bones all the way back. Sobe in the moment. And we'll begin by tuning into the breath here. So you don't need tolook at the tutorial here. You can relax your forehead on the earth, or on a pillow or ablock. We're just going to take a second here to notice the breath. And you can bring thepalms to a little bit wider, like a flying V if the shoulders are feeling tight. Andwe take a deep breath of gratitude in, gratitude for ourselves for showing up on the mat today,taking this time to practice. Take a second here to connect to your intentionor set a new one. It might just be one word,

or a current mantra, or a goal. And then weuse some breath to send some energy to that, just kind of confirming it, the power of word,the power of thought. So deepen your breath here. You might even begin to connect to anUjjayi breath. Then with the eyes closed or the gaze niceand soft, I'll begin to lift my head up, drawing a line with the nose forward. Moving intoa little drunk CatCow, I'm going to spread my palms and inhale, moving in a circle. Inhale,come forward. You might just walk the knees in just to here. And then exhale, come aroundand back through that extended child's pose. Again we inhale, smooth the heart forward.And get a little freaky here. Start to work

out the kinks. And exhale around and back. And now in your own time, you can take yourgaze off the tutorial, you might even close your eyes. And we begin to notice any tight spots,stretching it out, reversing your circle, inhaling as you come forward, and exhalingas you come around and back. Begin to check in with the hips, the shoulders, even theneck. Sometimes my friends in yoga will come all the way to the front. So you get to explore.See if you can synchronize the breath with the movement, and the movement with the breath. Linger in the places that it feels good tolinger in. And also you might find that the

place that feels good to linger in for you,in this little warm up, is here in extended child's pose. So a couple more rounds, a couplemore breaths. Awesome. Then we'll come up to a tabletop position here, walking the wristsunderneath the shoulders, the knees underneath the hip points. Press into the tops of thefeet. And here we go. Inhale, extend the right toes out. So we're extending through the rightleg. Now turn your right toes over towards the left side of your mat so you can levelthose hips. So I go from here, I'm exaggerating, to here.And I draw my lower belly in. Navel draws up. Beautiful. Now imagine pressing your rightfoot into an imaginary wall. And don't forget

about your foundation. So we're pressing intoall 10 knuckles and really using the top of that left foot. Now inhale, slide the leftfingertips forward. Plug the left shoulder in and breathe. Navel to spine, rib cage drawsin. And we create a full body experience. Breathe into the back body. Inhale in hereand exhale, release, on the breath out. Awesome. Let's take it to the other side. So checkingin. Sending the left toes out and dialing that left hip down by turning the left toestowards the right side of your mat. Find your foundation. Notice if you're collapsing intoyour bones here, kind of like this, see if you can bring a little integrity, waking upthe body. And often, that means you're working

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