I hope your enjoying your summer! Hard to believe we’re half way through another year. Seems like yesterday I was celebrating New Year’s Day at a friend’s house, watching football and playing about 4 hours of tennis. How are your resolutions going? July is a good time to reflect on those resolutions because the year is only half over. If you’ve wavered, stop now and go back over them. You can make all your resolutions become reality still, just do it! Have a fun, safe and happy 4th of July!
Here’s a good bicep and core routine. Both routines are a little hard to understand. Don’t be afraid to highlight, then print them to take to the gym, garage or wherever else your working out.
Biceps – perform 3 sets of the close grip chin-up followed by 3 sets of the dumbbell single arm isometric curl. Rest for 60 seconds after each set. Do as many chin-ups as possible in each set and complete 10-12 reps in each set of curls. Perform this workout twice a week, resting at least 2 days between sessions.
Close grip chin-up – Grab a chin-up bar with an underhand grip, your hands about 6 inches apart. Hang with your arms straight, Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.
Dumbbell single arm isometric curl – grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, lower it. Complete the required reps while holding your left arm steady at the 90 degree angle. Repeat on the other side.
Core routine
The workout – do each exercise for the designated reps. Do all four without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
To your health and mental wellness-
Rob Denny
Certified Boxing Fitness Trainer/former United States Marine
Owner/Author
Got2manup.com keyword software

I hope your enjoying your summer! Hard to believe we’re half way through another year. Seems like yesterday I was celebrating New Year’s Day at a friend’s house, watching football and playing about 4 hours of tennis. How are your resolutions going? July is a good time to reflect on those resolutions because the year is only half over. If you’ve wavered, stop now and go back over them. You can make all your resolutions become reality still, just do it! Have a fun, safe and happy 4th of July!
Here’s a good bicep and core routine. Both routines are a little hard to understand. Don’t be afraid to highlight, then print them to take to the gym, garage or wherever else your working out.
Biceps – perform 3 sets of the close grip chin-up followed by 3 sets of the dumbbell single arm isometric curl. Rest for 60 seconds after each set. Do as many chin-ups as possible in each set and complete 10-12 reps in each set of curls. Perform this workout twice a week, resting at least 2 days between sessions.
Close grip chin-up – Grab a chin-up bar with an underhand grip, your hands about 6 inches apart. Hang with your arms straight, Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.
Dumbbell single arm isometric curl – grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, lower it. Complete the required reps while holding your left arm steady at the 90 degree angle. Repeat on the other side.
Core routine
The workout – do each exercise for the designated reps. Do all four without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
To your health and mental wellness-
Rob Denny
Certified Boxing Fitness Trainer/former United States Marine
Owner/Author
Got2manup.com Swine Flu Symptoms Information

I remember the first time I saw a demonstration utilizing the physio ball for rehab. The movements seemed elementary, until I got my dumb ass on the ball. Initially it felt obviously different, but the balance issue can be learned quickly. If you’re new to one of these little marvels, a few sessions will do. Learning proper foot and body position while on the ball can be mastered while providing a serious alternative to your normal abdominal routine. The selection of ball is limited to what’s available and my suggestion is to avoid the typical ball at the corner sporting good store, unless you want to hurt yourself with the usual collapsing, not so puncture resistant ball. For your sanity and safety, the Duro Pro ball or Sissel ball that has an inflated capability to support a 250 lb male holding a pair of 250 lb dumbbells will more than suffice for most mortals. Now, some starting exercises that can build a good starting foundation can be… Basic Crunches – Because you have to stabilize your body while performing the crunches, this staple core exercise becomes more challenging and in turn, much more effective. Simply lay down on the ball on your lower back and lift your shoulders and chest up and perform crunches as normal. You will feel the effects immediately and see exactly why exercise balls are such a cherished piece of exercise equipment. Back Extensions – Again, a simple exercise made more effective by the aspect of the extra stabilization needed to balance yourself while performing the exercise. Simply get on your knees and rest your upper body on the ball. Then, raise your entire upper body a few inches into the air using the muscles in your lower back making sure to stabilize your abs while you breathe continuously. Elevated Pushups – Don’t think pushups hit your core? Try this version using the exercise ball. Put your feet up on the ball and your hands on the ground and push out a set of 15-20 pushups. If you want to stay balanced on that ball you can bet your core, from your upper thighs, to your lower back, to your abdominals will be working. At one time pushups just hit the triceps chest and shoulders, but by adding the exercise ball, you incorporate your entire core. Knee Tucks – While in the elevated pushup position, move back so your thighs are resting on the ball. Now, tuck your knees into your chest by rolling the ball towards you. This one simply movement will tax your abs immensely and give you a core workout you won’t soon forget. Keep in mind, this is a very abridged version of all the exercises you can do using the exercise ball. This handy piece of equipment will allow you to perform an incredible core workout and do it safely at the same time. So, grab a ball and a pump and get to work utilizing one of the most effective abdominal and core workout devices developed in the last 50 years. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.IQ test

I remember the first time I saw a demonstration utilizing the physio ball for rehab. The movements seemed elementary, until I got my dumb ass on the ball. Initially it felt obviously different, but the balance issue can be learned quickly. If you’re new to one of these little marvels, a few sessions will do. Learning proper foot and body position while on the ball can be mastered while providing a serious alternative to your normal abdominal routine. The selection of ball is limited to what’s available and my suggestion is to avoid the typical ball at the corner sporting good store, unless you want to hurt yourself with the usual collapsing, not so puncture resistant ball. For your sanity and safety, the Duro Pro ball or Sissel ball that has an inflated capability to support a 250 lb male holding a pair of 250 lb dumbbells will more than suffice for most mortals. Now, some starting exercises that can build a good starting foundation can be… Basic Crunches – Because you have to stabilize your body while performing the crunches, this staple core exercise becomes more challenging and in turn, much more effective. Simply lay down on the ball on your lower back and lift your shoulders and chest up and perform crunches as normal. You will feel the effects immediately and see exactly why exercise balls are such a cherished piece of exercise equipment. Back Extensions – Again, a simple exercise made more effective by the aspect of the extra stabilization needed to balance yourself while performing the exercise. Simply get on your knees and rest your upper body on the ball. Then, raise your entire upper body a few inches into the air using the muscles in your lower back making sure to stabilize your abs while you breathe continuously. Elevated Pushups – Don’t think pushups hit your core? Try this version using the exercise ball. Put your feet up on the ball and your hands on the ground and push out a set of 15-20 pushups. If you want to stay balanced on that ball you can bet your core, from your upper thighs, to your lower back, to your abdominals will be working. At one time pushups just hit the triceps chest and shoulders, but by adding the exercise ball, you incorporate your entire core. Knee Tucks – While in the elevated pushup position, move back so your thighs are resting on the ball. Now, tuck your knees into your chest by rolling the ball towards you. This one simply movement will tax your abs immensely and give you a core workout you won’t soon forget. Keep in mind, this is a very abridged version of all the exercises you can do using the exercise ball. This handy piece of equipment will allow you to perform an incredible core workout and do it safely at the same time. So, grab a ball and a pump and get to work utilizing one of the most effective abdominal and core workout devices developed in the last 50 years. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.internet marketing consultant

When you are ready to start training, one of the best things you can do for your body is make sure to include compound movements. Compound movements, which will hit a variety of muscle groups at the same time, allow you to work out much more efficiently. By working several muscle groups at one time, you will burn more calories and build muscle tissue much more quickly than simply specializing on one at a time. One favorite for many ab gurus is a compound movement called the hanging leg raise. This as a compound movement comes as a surprise to some because most people simply think of this as a simple ab exercise…An ab workout that usually hurts and is difficult that is, leading to many staying away from this extremely effective exercise. So, what muscles are hit with hanging leg raises? Let’s start with your grip. When you grab the bar to perform hanging leg raises, you will want to engage a strong grip. This will work to build superior grip and forearm strength, especially as your reps of hanging leg raises increase. Once you get to the point of doing 20 or more hanging leg raises, you might have to depend on your grip and forearm strength for a minute or more. Secondly, once you engage your grip, squeeze your lats as well. Your lats will get a great workout during hanging leg raises and once you get used to performing them, you can keep your lats fully engaged throughout the entire exercise. Moving on, the next part of your body that will benefit from this “core” workout will be your hip flexors. These often overlooked areas of your core will get a terrific burn. The last area to be hit will be your abdominals of course. Your abs will really receive a fantastic workout from hanging leg raises and those who start doing them regularly in their workouts often stop doing crunches altogether. The combination of the multiple muscle groups that are hit as well as the amazing ab workout you will get convert many to become solely devoted to this exercise as the basis of their core workout. Performing hanging leg raises is simple. Simply grab onto a horizontal pull-up bar and hang. This first part is vital because this is the time you want to grip the bar tight and engage your lat muscles. Then, stabilize your core. Finally, slowly raise your knees to your chest and then bring them back down so that you are hanging fully extended once again. The first few times you perform hanging leg raises, your grip may fail before your abs do. This is fine because your abs and core will progress right along with your grip strength. Soon, you will be knocking out 15-20 hanging leg raises with ease. I can assure you this, by this time your core and specifically your abdominals will be REALLY strong. If you have been following a strict diet and doing some fat blasting cardio, you will probably own a seriously tight six pack. There you have it, hanging leg raises. While others waste their time (and effort) by trying to focus on just their abs by performing hundreds of crunches, you can smile and know that just by knocking out 20 hanging leg raises, you will not only do more for your abs, but you will be hitting your entire core as well as other parts of your body as well. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.stained glass film