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The Ultimate Push-Up Routine

By: Snap Fitness

We’ve designed this workout to build strength and create a lean upper body using a variety of body-weight exercises.  Challenge yourself through the end; it will be difficult, but keep pushing - literally. The longer you last during the set, the more benefits you will see!

 

Slightly altering your hand positions and equipment will change the activation of the upper body muscle groups, allowing certain muscles to engage more prominently. The pectoralis muscles, triceps, and deltoids will be challenged during this routine, helping you build strength and endurance.

 

Rest 20-30 seconds between each exercise, with no rest between sets. The muscles that are stressed during these push exercises will be able to rest during the final movement.

 

EXERCISES AND FORM

 

For any push-up position, keep your hands directly under your shoulders and your spine neutral while bracing your core. Lower the entire body to the floor in a controlled manner without letting the hips drop. If needed, drop your knees to the floor to ensure proper form.

 

Complete 10 repetitions for each exercise listed below.

 

Medicine Ball Rolling Push-Up- Place a medicine ball under your right hand and complete a full push-up. Then, roll the medicine ball from your right hand to your left and perform a push-up. Push evenly through your hands during the repetition. One repetition is completed after a push-up is done with each hand on the ball.

 

Tricep Push-Up- From the classic push-up position, push your body slightly forward and keep your elbows tight to the side of your ribs. Complete a push-up while keeping elbows in.

 

Release Push-Up- Once your body is lowered to the ground, squeeze your shoulder blades and lift the elbows up towards the ceiling, releasing the hands from the ground. Keep hands two inches above ground for a full count and return to the start of a standard push-up. Make sure the spine doesn’t curve in the lower back and the entire body elevates.

 

Shoulder Push-Up- Starting in a standard push-up position, push your hips towards the ceiling creating a “v” with the body. Bend at the elbows while keeping your hips elevated; repeat 10 times before lowing hips.

 

Push-Up with Bosu Ball- Place the Bosu ball on the floor with the half-ball facing down. Place your hands under your shoulders and on top of the Bosu ball. Complete a standard push-up with your elbows bent to 90-degrees.

 

Superman- While laying on your stomach, bring your hands towards the side of your glute muscles. Elevate your chest and legs toward the ceiling, squeezing your glutes, lower back, and mid-back muscles. Hold for one count  before returning your chest and legs to the ground.

Back to Basics: Barbell Strength Workout

By: Snap Fitness

Barbells are a simple but versatile piece of equipment, notorious for producing gains in strength and overall development.

 

One advantage of using barbells is that they are great for multi-joint exercises, which means they incorporate not only the primary muscles but also several supporting muscles to help balance and lift the weight. The more muscles you use in an exercise, the greater the release of growth hormone (GH). GH plays an important role because it is necessary for gains in muscle strength and development in women (whose testosterone levels are naturally lower than men’s).

 

GH is also important for fat loss because it leads to a greater amount of fat being released from fat cells.

 

Barbell Strength Workout

 

Perform six to eight reps of each exercise.

Complete up to four sets.

 

Barbell Squat

 

Barbell Push Press

 

Barbell Deadlift

 

Bench Press

 

Barbell Two-Arm T-Bar Row

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.

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