Today, I feel like I am tiring of going to gyms..so I may take a break from them. The solution? Just train at home- all I have is two pairs of dumbbells, 35lb. and 20lb. That's it. I have a stability ball, and a few chairs. Truth is, you don't really need all that equipment, most ppl dont use it correctly anyway.
Now what I am going to is a superset for my legs, to sort of take the place of the lack of heavy weights and other equipment that a gym would offer. So for this type of session, to increase the intensity and benefit, supersets are king.
I will start out doing just plain bodyweight squats followed immediately by bodyweight lunges. Directly after I will do a set of abs (no sitting around resting during this superset session) Ok..second set. Grab the 20lb. dbells. Repeat, Im squatting very deep, to increase the range of motion and burn. Make sure to use great form no matter what. This asures that you will be feeling the movement and challenging your muscles to grow and show. Hitting the lunges. Starting to get a great burn...its working and wow, I didnt even have to go to the gym.
Set 3- grabbing the 35's. Hitting the reps. I'm going for a good number here, around 15 reps..for both movements but that number will shrink as I go on...because its working, fatigue is setting in and that's what I am going for. If I don't feel it, I need to step up the pace.
Ok so I'm doing around 6 sets for each movement- 12 total. Its a great session, done in under 30 minutes and I'm burning. Legs are swollen and feeling good. Also, after the many years of heavy lifting I have done, my knees appreciate the lighter loads. This is reason enough for me to perform this type of session. Don't forget to hit your abs during this session, make use of your time!
I'm shooting the video version of this session as well, so you can see exactly what to do. Check the GREATFORMDVD YOU TUBE CHANNEL to check it out. See it here- www.youtube.com/user/greatformdvd and stay tuned for more information on how to get amazing results in half the time!
Next time,
RM
Friday, January 22, 2010
Monday, January 11, 2010
ABC7 shoot today!
Hey guys I'm getting ready for a spot on ABC7 today- the topic is new year's fitness resolutions and proper form with weights- I may know a thing or two about this stuff..we are picking some common movements that people can do at home, and stressing proper form for safety and better results..will post when the air dates will be.
On the training side of things today, its leg day for me, Im going to do a smith squat/lunge superset with abs at the close. Should take me about an hour. At around 830am I had my first meal, about a cup of steelcut oats and some fruit...light enough but should keep me full for a couple hours.
As far as this blogging thing goes I am going to be posting as much as possible, what I do on a day-to-day basis for my training and nutrition regime..so you can sort of follow along and get on the same track as I am. I feel this would be a great way for you to sort of scale it to your needs but still see exactly what I am doing to stay in fitness magazine shape..I will post my workout sessions, what I did, weight used, etc. Again, scale it to your fitness level and DONT overdo anything. Ok Im off for now!
On the training side of things today, its leg day for me, Im going to do a smith squat/lunge superset with abs at the close. Should take me about an hour. At around 830am I had my first meal, about a cup of steelcut oats and some fruit...light enough but should keep me full for a couple hours.
As far as this blogging thing goes I am going to be posting as much as possible, what I do on a day-to-day basis for my training and nutrition regime..so you can sort of follow along and get on the same track as I am. I feel this would be a great way for you to sort of scale it to your needs but still see exactly what I am doing to stay in fitness magazine shape..I will post my workout sessions, what I did, weight used, etc. Again, scale it to your fitness level and DONT overdo anything. Ok Im off for now!
Wednesday, September 30, 2009
Wednesday, September 9, 2009
No patience for a GYM workout today! Home it is!
Many hours in front of the computer today..sadly. So, Im an early riser most of the time, I dont want to make it to the gym now during peak hours, (too many folks bumping into you) So I take some private time, grab my stability ball and some weights at home to get a great and intense training session in.
Today is chest and biceps, supersets are a way to step up the intensity especially if you dont have heavy weights at home (I dont, only 20's and 35's) so anything to make it heavier and tougher to get done is the name of the game. I started with long stretch flys on the ball, again, only with 35's its pretty light..but then follow those with incline pushups on the 20lb weights as grips ( they allow for a deep stretch} Wheew..after the first set I know a few more of these its going to hurt.
Immediately after that I do a set of 35lb curls, then take a min or so rest. Set number two, I get a slight incline by leaning more forward on the ball or putting my rear closer to the floor..keeping that back straight. After that of course, superset the incline pushups..ouch..getting heavier and tougher. Its important to keep the pace up as you go, sort of a tempo..even with your reps..studies show if you do, your muscles are firing up more fibers to keep up with the workload, and this means results!
Ok, on to the biceps set. This time I stay right where I am and do incline curls on the ball..wow changing up the angles really hurts and HELPS get results...in youre feeling particularly strong, throw in some ab work if you dare.
I did a total of 6 sets, or 12 for chest wth that superset. I was done in 25 minutes. No time, a massive pump and I didnt set foot near a gym or another person..which was nice. Proof you dont need much at all to get a GREAT workout in. Stay tuned for more great tips and things to make your efforts pay off for FAR less output and time.
Train smart!
Robert Marting
Today is chest and biceps, supersets are a way to step up the intensity especially if you dont have heavy weights at home (I dont, only 20's and 35's) so anything to make it heavier and tougher to get done is the name of the game. I started with long stretch flys on the ball, again, only with 35's its pretty light..but then follow those with incline pushups on the 20lb weights as grips ( they allow for a deep stretch} Wheew..after the first set I know a few more of these its going to hurt.
Immediately after that I do a set of 35lb curls, then take a min or so rest. Set number two, I get a slight incline by leaning more forward on the ball or putting my rear closer to the floor..keeping that back straight. After that of course, superset the incline pushups..ouch..getting heavier and tougher. Its important to keep the pace up as you go, sort of a tempo..even with your reps..studies show if you do, your muscles are firing up more fibers to keep up with the workload, and this means results!
Ok, on to the biceps set. This time I stay right where I am and do incline curls on the ball..wow changing up the angles really hurts and HELPS get results...in youre feeling particularly strong, throw in some ab work if you dare.
I did a total of 6 sets, or 12 for chest wth that superset. I was done in 25 minutes. No time, a massive pump and I didnt set foot near a gym or another person..which was nice. Proof you dont need much at all to get a GREAT workout in. Stay tuned for more great tips and things to make your efforts pay off for FAR less output and time.
Train smart!
Robert Marting
Wednesday, August 26, 2009
Robert Marting, GreatFormDVD.com
Hello! Did my hill-sprinting supersets today, at the park and filmed a short clip after I was finished. There will be more "fit clips" posted to http://www.greatformdvd.com/ and this blog very soon to supplement the content on the DVDs. The mood of this day is: tenacity. Whatever your goal, set aside ANY amount of time to move in the direction of completion..does not matter how small. Just focus on that goal and tune out the distractions. Before you know it you will be on the verge of reaching that goal in mind.
Enjoy the video,
Robert Marting
Wednesday, August 19, 2009
Hello, this is my first official posting. Soon I am going to be documenting daily workouts (video and blog formats) in and out of the gym so people can see that you DONT need to be in the gym that much if you don't want to- although, most of my experience has been gained from there and I am thankful for the knowledge, I now mix it up so much that I am outside half the time, taking weights outside with me to sprint hills and perform supersets. Weight/resistance training is the best thing we can do to maintain a lean, healthy body. So lets keep it up!
So many things to talk about and do, I look forward to helping others mix up their routines for MAXIMUM results! Stay tuned for more..we will talk food, training, everything fitness and getting the body you deserve. After all the only true wealth is our HEALTH. I'm off to run some hill sprints at sunset. I will post video of the session.
Talk to you soon,
Robert Marting
So many things to talk about and do, I look forward to helping others mix up their routines for MAXIMUM results! Stay tuned for more..we will talk food, training, everything fitness and getting the body you deserve. After all the only true wealth is our HEALTH. I'm off to run some hill sprints at sunset. I will post video of the session.
Talk to you soon,
Robert Marting
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