Womens Workouts

Best Exercises if You Want to Build a Great Physique

Published

3 days ago

September 21, 2024

Best Exercises if You Want to Build a Great Physique

Building a great physique doesn’t have to be as complicated as lifters make it out to be. If anything, we tend to focus too much on the smaller muscle groups hitting them from every angle possible instead of practicing and getting better at the bigger lifts. Don’t get me wrong, isolation exercises have their place, but anyone trying to build a truly great physique should be focusing on the bigger compound lifts first.

The reason you want to focus on the bigger lifts vs the isolated, is that they’ll stimulate more muscles in that given exercise than the others. This is obviously advantageous because it allows you to get more bang for your buck in less time. They will also have better carry over to everyday life situations. The last thing I would like to note is that you should be sticking with the exercises for an extended period of time. Too often I see people cycling out exercises before they’ve even gotten good at them. I mean truly good to where they are pushing a respectable amount of weight WITH good form. If you look at any bodybuilder with a truly great physique, what you should notice is their form, and attention to mind muscle connection is on point.

Squat

The squat, sometimes deemed, the “king of all exercises”, is one of the most fundamental movements. Most see a squat as an exercise that just hits the quads, but if done correctly, it is hitting the hamstrings and glutes, while also giving an isometric stimulation towards the upper and lower back. Also, the fact that you can work up to such a high amount of weight compared to say a bicep curl, means your body is getting a bigger central nervous system response which can allow for a bigger adaptation towards overall strength. This can even translate towards the upper body.

Deadlift

The other exercise some may put priority in front of the squat is the deadlift. With the deadlift, you can’t really get stronger at it without having a really strong core, a tight kept upper back, and strong hips. The squat is going to be a little more quad dominant while the deadlift is more posterior chain dominant. I have most of my clients run through at least some version of the deadlift because most people forget how to use their hips. We sit around all day, hunched over tightening our hip flexors and pec’s causing us to have this rounded out posture. The deadlift corrects all of that. It hits all the muscles you can’t see in the mirror and thus often neglect, but is a necessary movement if you want a complete physique and overall functional strength. Being able to correctly fire your hips and pull your shoulder blades back is one of the best things you can do to prevent future injury in the lower back.

Overhead Press

A lot of people like to go to the bench press next, but I find the overhead press has more carry over to everyday life. We tend to need strong shoulders for picking stuff up over our heads. Done with strict form, the press also has the added benefit of keeping your core braced and tight. Performing this movement will also hit the triceps and provide low back stability as well.

Pull-Up

Part of the “yoked” or “superhero” look that lifters usually seek out is a nice V tapered back. The pull-up will achieve this. Working on the lats and biceps, this exercise also challenges you to get really good at moving your body weight. You can go on a lat pulldown to get stronger, but I advise learning to get really good at body weight pull-ups first. A lot of gyms have pull-up assistance machines if you find you aren’t able to perform 6-8 reps with good form of just your body weight so give those a try if you are struggling.

Bench Press

The classic staple of every bro’s workout routine, the bench press will hit the chest, shoulders and triceps. For how popular it is utilized the one issue I have is it is done with horrible form too often. Elbows should be flared to 45 degrees not 90. Shoulder blades should be pinched back like you are trying to touch them together not laid out flat. The chest should always be leading in front of the shoulders so that the shoulders don’t dominate too much during the lift. Not following these cues causes a lot of shoulder impingement pain for lifters. Make sure your hip does not come off the bench either.

Row

While the pull-up will hit the lats of the back, the row will hit the rhomboids as well as biceps. And we want to stimulate as much as the body as we can for a nice balanced physique. I suggest getting good at barbell rows, but if it is fatiguing the low back too much you can switch to a seated row. Just make sure you are sitting up right and again, pinching the shoulder blades back making sure most of the tension stays between the shoulder blades.

Sample Routine

Here’s what a sample workout could look like putting this all together.

Workout 1

Squat – 3-4 sets of 8-12

Overhead Press – 3-4 sets of 8-12

Pull-Up – 3-4 sets of 8-12

Workout 2

Deadlift – 3-4 sets of 8-12

Bench Press – 3-4 sets of 8-12

Row – 3-4 sets of 8-12

Make sure you stay 1-2 reps shy of failure, and maintain good form throughout the movement.

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Womens Workouts

35 Min Full Body FAT BURNING HIIT Cardio Workout

Published

56 mins ago

September 24, 2024

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35 Min Full Body FAT BURNING HIIT Cardio Workout

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Get ready to incinerate calories and rev up your metabolism with this explosive 35 minute full body HIIT cardio workout! Using nothing but your own bodyweight, we’ll push you to your limits with0 40 second bursts of high intensity exercises followed by 20 second recovery periods.

This sweaty HIIT routine is designed to maximize fat burn, boost your endurance, and sculpt lean muscle from head to toe. We’ll keep your heart rate soaring and your body guessing with no repeat exercises. Just when you think you’re done, we’ll ramp up the intensity with a 60 second burpee finisher that’ll leave you drenched in sweat and feeling victorious!

We’ll end this calorie torching session with a well deserved 4 minute stretch and cool down to promote flexibility, prevent soreness, and enhance your recovery. Get ready to push your boundaries and unleash your inner beast!

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⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Workout mat, towel and water bottle
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⏱️ Intervals: 40/20 // Finisher: 60 seconds

Exercises for this 35 minute full body fat burning cardio HIIT workout:

WARM UP – 8×30 EA
0:25 Ghost Rope
0:55 Wide Stance Cross Toe Touches
1:25 Squat + Overhead Reach
1:55 Side to Side Squats
2:25 Pike Calf Stretch
2:55 Runner Stretch
3:25 High Knee Skips
3:55 Hamstring Sweeps

WORKOUT – 40/20
4:45 Squat Jacks
5:45 Lateral High Knees
6:45 Lateral Squat Hops
7:45 Inchworm Push Ups
8:45 Plank T-Rotations
9:45 Mountain Climber Pauses
10:45 Bicycle Crunches
11:45 Leg Switch Crunches
12:45 Extended Cross Crunch R
13:45 Extended Cross Crunch L
14:45 Kneel to Squat
15:45 Reverse Lunges
16:45 Side to Curtsy Lunge R
17:45 Side to Curtsy Lunge L
18:45 High Knees
19:45 Plank Saw Pikes
20:45 Shoulder Taps
21:45 Wide Push Ups
22:45 Sprinter Sit Ups
23:45 Oblique Heal Taps
24:45 Oblique V-Ups R
25:45 Oblique V-Ups L
26:45 Sprawls
27:45 In & Out Shuffle
28:45 Wall Sit
29:45 Hand Release Push Ups
30:45 Commandos
31:45 Standing Oblique Twist R
32:45 Standing Oblique Twist L
33:45 Jump Squats

FINISHER – 60/0
34:45 Burpees

36:05 COOL DOWN – 12×20 EA

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Womens Workouts

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Published

2 hours ago

September 24, 2024

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🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Join me for this new LET`S GET SHREDDED SERIES, and let`s start working on specific muscles. This is an 8 min CHEST WORKOUT that features 12 variations of chest targeting exercises, all performed from a standing position. A short 8 minute workout will do wonders for targeting specific muscles.
As I promised, this channel is all about mixing and matching. You can use short workouts to strengthen your entire body, burn calories, work on mobility, balance, and improve your endurance.
The LET`S GET SHREDDED SERIES is here to help you work on building (toning) muscles. Feel free to mix and match and create your own muscle toning routine.
These will also work great as workout finishers.
I`m using my 3 kg dumbbells for this series. Make sure you adjust your weights to your own fitness level. Enjoy!

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🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

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Womens Workouts

35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Published

3 hours ago

September 23, 2024

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35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Hi loves! happy sunday 🤍 love these longer videos for those days where I have a little more time or my body is just craving a longer workout! reminder that you can add ankle weights to make the core/booty section more challenging and arm weights to the arms sections!

Hope you have fun doing this workout!
Love you all, Lidi x

next workout video: Sunday 18th February, 11am ♡

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Womens Workouts

20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Published

4 hours ago

September 23, 2024

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20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Enjoy this 2 in 1 Abs & Booty Workout that will strengthen your core and glutes! This no-equipment 20 minute at-home workout consists of exercises that will help define your abs and lift your booty. Get ready for the burn! 🔥

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Womens Workouts

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Published

5 hours ago

September 23, 2024

NewsAdmin

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Join me for a 35 minute SCULPT AND STRENGTHEN FULL BODY WORKOUT. Some movements will be with dumbbells and some without. Today I’ll be using two 10 LB weights. The warm up and cool down are also be included. Intervals will be 45 seconds on and 15 seconds rest during the workout. So get ready to sculpt! 💞 xox Mik