Snap Fitness Health & Fitness Blog

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Core Attack

By: Snap Fitness

There is more to the core then just the rectus abdominis, commonly referred to as six pack muscles. Your obliques, lower back, and under-laying abdominal musculature are crucial to support the body during movements throughout the day.

 

Make this workout a part of your weekly routine to build strength in your core, improve definition, and develop total-body stability. Without a strong core, it can be very difficult to see an increase in strength and performance.

 

Perform this circuit of movements one to two times through.

 

Cable Machine Oblique Rotations

 

Stand with proper alignment and a neutral spine as you face perpendicular to the machine. Rotate as far as possible using the oblique muscles while keeping the arms straight, then return slowly to the starting position.

 

Repeat rotation 10 times in each direction.

 

Side Planks

 

Keep one forearm flat on the floor and stack your feet on top of one another. Raise your hips up and hold, engaging the obliques to keep the hip elevated. Hold the other arm straight up. For modification, drop knee to ground if necessary.

 

Hold for 30 seconds.

 

Ab Crickets

 

Hold your body in a plank position (on your hands) and brace your core. Maintain a neutral spine as you bring one knee into the chest. Return foot to the ground and then bring the other knee into the chest. Continue alternating knees.

 

Alternate 15-20 times for each knee.

 

BOSU Bicycle Crunch

 

Lay in a supine position (on your back) on top of the BOSU ball. Place hands on the side of your head (keeping elbows out), and elevate one foot above the ground while the other is bent to 90 degrees. Keep the neck in a neutral position and keep a slight flexion in the spine as you alternate bending the knees into the body. Slightly rotate the opposing elbow forward to connect knee and elbow.

 

Perform for 30 seconds.

 

Alternating Supermans

 

Laying face down on the mat, extend your arms out in front of your body. Lift right arm and left leg off the ground, keeping both limbs straight. Engage your lower back and glutes to hold the position then slowly return the floor. Alternate opposing limbs.

 

Alternate for 30 seconds. 

Sculpted Back Workout

By: Snap Fitness

People focus so much on working out and building the chest, but what about the back? It may not be as much fun to discuss how much you can lift for a bent over row rather than a bench press, but the benefits are still worth it.

 

If you are looking for the most upper-body definition, the back is crucial to seeing results. This big muscle group will help you burn calories and shape the upper body quickly. Don’t exclude your back muscles from your workout routine if you want to see an increase of strength, definition, and injury prevention.

 

WORKOUT

Perform three sets of 10-12 reps.

Go at 80 percent intensity with a one-minute rest between movements.

 

 

Pull Ups

Hold the bar with a pronated grip. When the elbow bends to 90 degrees, the forearm should be perpendicular to the bar. Descend slowly until the elbows are almost fully extended. Do not swing yourself up to the bar.

 

 

Bent-Over Row

Flex at the hips until the chest is parallel to the ground. Maintain a neutral spine as you pull the dumbbells up the side of your body while squeezing the scapulas together in the back. Let the arms extend slowly and repeat.

 

 

Lat Pull Down

Lean back slightly and pull bar to the chest. Keep shoulders low and pull with the lats. Control the arms as they extend until they’re almost straight.

 

 

Standing Row

Stand holding a squat position (knees bent to 90 degrees with hips flexed and chest up straight). Squeeze the scapulas as shoulders stay down and pull into the chest using the back. Return slowly until arms are almost extended.

 

 

Farmers Walk

Use a weight that you are able to keep at your sides the entire time with the chest up, scapulas retracted and shoulders down.  Brace the core and walk taking even strides without swaying side to side. Make sure your hips stay level.

 

 

Renegade Row

Place hands on dumbbells so they lay directly under the shoulders.  Brace the core by drawing in and perform a row with one dumbbell. Keep the hips and shoulders square to the ground, alternating arms.

Lower-Body Workout for Stronger Legs

By: Snap Fitness

Strong legs, lifted glutes, and tight abs. Who wants them?

 

Not only will tight and toned muscles make you look and feel better in a swimsuit, they will also help you achieve a strong core. Having a healthy and strong lower body plays an important role in our overall health and wellness.

 

When it comes to having great glutes you must also have great hamstrings. Your hamstring muscles tie in to your gluteus muscles. Working your hamstrings with certain movements helps to activate your glute muscles, which lifts and tones your backside.

 

This specific workout can be done twice a week if you’re lifting heavy weights and three times each week for those who are using lighter weights.

 

EXERCISES:

 

Part One

 

 

Leg Extension: Four sets. Perform 10-15 reps.

 

 

Dumbbell Sumo Squat: Three sets. Perform 10-15 reps.

 

Part Two

 

Circuit:

Perform the below circuit twice through.

 

 

Hip Extension: Perform 10-15 reps.

 

 

Split Squat on Bosu Ball or Bench: Perform 10-15 reps.

 

 

Single-Leg Cable Kick Back: Perform 10 reps per side.

 

 

Single-Leg Romanian Deadlift: Hold a dumbbell or kettlebell in each. Perform 10 reps per side.

 

 

Step Ups: Step up onto a bench using a barbell across your shoulders or a dumbbell in each hand. Perform 10 reps stepping up with right leg first, then 10 reps stepping up with left leg first.

 

Part Three

 

 

Kneeling Cable Crunch: Three sets. Perform 10-15 reps.

 

 

Cable Ab Tucks: Attach a foot attachment onto a low pulley and bring knees in.

Three sets. Perform 10-15 reps.

 

 

Bicycle Crunch: Three sets. Perform 10-15 reps.

Suns Out Guns Out Workout

By: Snap Fitness

The official start to summer is almost here, which means its time to show off the “guns.” Make an impression at your next barbeque or beach day by adding this workout into your weekly routine.  Continue to build these muscles by adding additional circuits (up to five) over time. Try not to give your arms too much rest between moves, as muscle tension is crucial to this workout.

 

Circuit One - Biceps

 

Preacher Curls: 10 reps

 

Preacher Curls 

 

Dumbbell Incline Hammer Curls: 10-12 reps per arm

 

 

Bar Reverse Curls: 12-15 reps using cable machine

 

 

Complete three sets with a one-and-a-half minute rest in between.

 

Circuit Two - Triceps

 

Skull Crushers: 10 reps

 

 

Kickbacks: 10-12 reps per arm

 

 

Dips: 12-15 reps

 

 

Complete three sets with a one-minute rest in between.

Booty Buster Workout

By: Snap Fitness

Shorts season is upon us. Sculpt your glutes and flaunt them confidently this season! This workout is meant to change the way your glutes look and feel by combining a number of exercises that target specific muscles. It’s important to create stress in big muscle groups surrounding your glutes (like hamstrings and quadriceps) for maximum results. When performing single leg movements, your glutes will be engage to help stabilize your body, providing higher muscle activation in the target areas. This circuit will target your glutes in a way that will create a new body from the waist down.

Complete the following exercises as a circuit. You’ll need a box or raised step for some of these moves. Give minimal rest (30 seconds in between each movement and 90 seconds between each full circuit) and complete three full circuits.

 

 

 

Reverse Lunge Step Up: Keep your body weight focused into the front leg on the step. Let the back knee bend towards the ground, still keeping weight forward on the front heel.  Allow the leg on the step to drive up to a standing position while keeping chest up. The front leg will control your decent as well when returning back to the starting position.

 

Perform 10 repetitions each leg.

 

 

Split Squat with Back Foot Elevated: Keep weight primarily on the front foot and flex your knees and hip slightly. Allow the back knee to bend until it almost taps the ground while maintaining proper posture, chest up with shoulder blades retracted. Drive through the heel of the front foot to push back to the start position, engaging the glutes.

 

Perform 10 repetitions each leg.

 

 

Single Leg Deadlift: Standing on one leg, lower the torso towards the ground while lifting the other leg back and straight. Keep your leg on the ground, slightly bent at the knee with a flat back. Once you feel a stretch in the hamstring, pull your torso back up to a standing position.

 

Perform 12 repetitions each leg.

 

 

Squats: Holding weights above the shoulders, push your hips back and bend the knees while maintaining proper posture. Once the knees have bent just beyond 90 degrees, drive through the heels to push back up to a standing position.

 

Perform 15 repetitions.

 

 

Single Leg Hip Bridge: Place one foot on top of the step and raise the other leg straight in the air. Push your hip up off the ground and as high as possible while squeezing the glutes.

 

Perform 12 repetitions each leg.

Ya Gotta Tabata

By: Snap Fitness

Similar to HIIT and circuit training, Tabata is a high-intensity workout that has fitness and weight-loss benefits. The interval-based model can be done in a short amount of time using your body weight (add light weights or resistance bands for a challenge) and a stopwatch.

 

Do 20 seconds of move A, then rest 10 seconds. Do 20 seconds of move B, then rest 10 seconds. Continue alternating between the pair of movements until four minutes are up!

 

 

 

Warm-Up

Jump rope or jog for five minutes.

 

 

 

Tabata One

(A) Jumping jacks – 20 seconds exercise / 10 second rest.

(B) Alternating backward lunges – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.

 

Take a one minute break.

 

 

 

Tabata Two

(A) Jump squats – 20 seconds exercise / 10 second rest.

(B) Tricep dips – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.

 

Take a one minute break.

 

 

 

Tabata Three

(A) High knee run – 20 seconds exercise / 10 second rest.

(B) Mountain climbers– 20 seconds exercise / 10 second rest.

Repeat above for four minutes.

 

Take a one minute break.

 

 

Tabata Four

(A) Burpees – 20 seconds exercise / 10 second rest.

(B) Bicycle crunches – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.

 

 

 

Cool-down

Spend five minutes walking on the treadmill and stretching.

Summer-Ready Arm-Toning Circuit Workout

By: Snap Fitness

Get ready to sport your swimsuit proudly this summer! This circuit workout is designed to tighten and tone your arms. Grab a set or two of dumbbells. Modify as needed and always remember to properly warm up and cool down.

 

Warm-Up

 

Start out with a five minute warm-up. Jump on a stationary bike or treadmill and sprint for 30 seconds, followed by a 30 seconds at an easy pace. Repeat five times.

 

Workout

 

CIRCUIT ONE:

Repeat two to three times, 15 reps for each movement.

 

Squat-to-Shoulder Press

Bicep Curls

Front Raise

 

CIRCUIT TWO:

Repeat two to three times, 15 reps for each movement.

 

Tricep Kickbacks

Lying Chest Fly

Lateral Raise

 

Repeat each circuit two to three times. Allow yourself a one-minute break between each circuit.

 

Cool-Down

 

Five minutes of stretching.

Strong to the Core Workout

By: Snap Fitness

Tighten and sculpt your core with this workout routine. Add these abdominal exercises to the end of a cardio routine for fast results!

 

If you’re new to working out, repeat the movements below once through. Looking for a challenge? Repeat these six movements three to four times for a serious burn.

 

Raised Mountain Climber: Using an elevated piece of equipment, like a bench or step, preform slow and controlled mountain climbers. Press your right knee toward your chest while engaging your core and hold for three seconds. Return to starting position and repeat on the left side.  Perform 30 total, alternating sides.

 

Plank Raise: Perform a classic plank on your forearms. Raise one leg four inches off the ground and hold for four seconds. Lower your leg, returning to the staring position and repeat on the other side. Perform 10 total, alternating sides.

 

Leg Raises, Laying Down: Lay flat on your back with your legs straight up. Lower both legs toward the ground, keeping your back flat and core engaged. Continue lowering your legs as far as you can while keeping your lower back flat and your abdomen in. Perform 20 total.

 

Side Planks with Twist: Lie on your right side with your legs straight and place your right arm underneath you, hand flat on the floor. Raise your body so it is in a diagonal line and raise your left arm toward the sky. Keeping your body stable and in a diagonal, reach your left arm forward and scoop it toward yourself, hovering above the floor. Reach back out, returning your left arm toward the sky. Repeat 10 times on each side.

 

Glute Bridge: Lay on your back with your knees bent. Keeping your arms on the ground raise your hips into the air. Create a diagonal line from the top of your knees to your shoulders. Lower and lift your hips, tightening your glues and core each time. Perform 40 total.

 

Plank Walk Out: Start in a standing position. Bend from the hips toward the ground until your hands reach the floor. If needed, slightly bend your knees to reach the floor. Walk forward on your hands until your reach plank position. Hold the plank for three seconds and then walk back to the starting position. Repeat 10 times.

Lean Legs Circuit Workout

By: Snap Fitness

This lower body circuit workout will help you sculpt long, lean legs. With a combination of glute, hamstring, quad, and calf exercises, prepare to feel the burn!

 

Warm-Up

 

Five minutes of light cardio.

 

Workout

 

CIRCUIT ONE:                                                                                        

Repeat two to three times.

 

Curtsy Squat: Start with your feet hip-width apart, arms at your side or resting on your hips. Cross your right leg behind your left and rest your toe on the floor about two feet behind you. Keep your right heel up while performing a squat. Do not let your left knee extend past your toes. Return to the start and repeat on the other side. Complete 20 reps, alternating sides.

 

Sumo Squat: Stand with your feet wider than hip-width apart with your toes slightly turned out. Perform a deep squat without lifting your heels off the ground. Return to a standing position. Ready to feel the burn? Hold a weighted ball or Kettlebell at your chest while performing the exercise. Complete 30 reps.

 

CIRCUIT TWO:

Repeat two to three times.

 

Walking Lunges: Standing upright, step forward with your left leg. Lower your hips toward the floor, bending both knees to almost 90-degree angles. Do not let your front knee extend past your toes. Push off your right foot, returning to a standing position and perform on the opposite side. Complete 30 reps, alternating legs.

 

Wall Sits: Lower into a 90-degree squat with your back against the wall and hold. Tip: Hold your arms out in front of you or place a weighted plate on your thighs for an added burn. Hold for one minute.

 

CIRCUIT THREE:

Repeat two to three times.

 

Deadlifts: Holding a medium-weight dumbbell in each hand, stand with your feet hip-width distance apart and slightly bend your knees. Bend at your hip joint, lowering the weight toward the ground while gazing forward. Keeping your back straight and weights close to your legs. Slowly stand back up by pressing your hips forward. Complete 20 reps.

 

Calf Raises: Standing with feet hip-width distance apart slowly raises your heels. Continue until you are on your tiptoes, slowly lowering back to a flat foot. Complete 30 reps.

 

Cool-Down

 

Five minutes of stretching.

 

Workouts for Every Muscle Group

By: Snap Fitness

Consider this your mini-library for workout routines. It is important to add variety to your training to keep things fresh and avoid hitting a plateau. Pick one or two muscle groups to start with and get to work. Continue switching up your workouts every month or two, and don't neglect any muscle groups!

 

Click on the red links below to view. 

 

Core

8-Minute Abs

Plyo Your Way to Shredded Abs

300 Reps to Perfect Abs

10-Minute Ab Blaster Workout

I Seek Obliques 

 

 

Arm/Shoulder 

Arm Day for Beginners

7 Moves for Tank Top Arms

20-Minute Arm and Chest Workout

Shoulder Sculpt

 

 

Legs 

Leg Day Workout for Beginners

6 Moves for Killer Legs

Love Your Legs Workout

All About Legs Workout

 

 

Glutes

Buns of Steel Workout

Five Moves to Get a Beach Bum

25 Minute Glute Sculpting Treadmill Workout

 

 

Upper Body 

Upper-Body Blow Out

Upper Body Tabata Workout

Optimal Upper Body Superset Workout

20-Minute Arm and Chest Workout 

 

 

Posts 1 - 10 of 208