Even if it`s still winter, and a lot of people are bulking, maybe even you, but you can shock your body with some lean tips. Maybe you aren’t in bulking phase, and just wanting to look better. These few tips will help you to become lean and mean machine, and look better than ever. Read carefully, maybe now you don’t need these tips, but someday you will need them.

How to have a lean physique? How to build lean muscle?

Training

In order to become a leaner, you need to build muscle, or if you have some muscle, you need to define these muscles. Try to train more frequently, if you train 3 days a week, start to train 4 days then 5 days per week. Train heavily, compound movements followed by isolated exercises. Try to mix your weights with HIIT, or some other form of cardio. Train hard, and aim for muscle fatigue, tear down those muscle fibers and make new, bigger and stronger. The more muscles you have, the more you calories you burn trough out the day.

Nutrition

You can’t do any progress if you don’t pay attention on nutrition, if you are a strongman, there is a special diet for you, if you are a fitness enthusiast and trying to lower your body fat, there is diet for you, and of course, if you want do become lean, there is diet for you! Start with protein, 1-1,5 per pound of body-weight, eat quality form of protein like chicken, turkey, tuna, lean red meat, eggs, cheese and so on.
Carbs are crucial for everything, building muscle or losing fat. Eat 3 grams of carbs per one pound of bodyweight, and try to eat all of your carbs in only three meals, breakfast, pre-workout and post-workout. Breakfast-20%, pre-workout-60% and post-workout-20%.

Cardio

Don’t be afraid of cardio. Most of the guys that thinks that they are a serious athletes, bodybuilders are afraid of cardio, “I will lose my muscles”. I have one question for people like that, do you have a quality muscle mass? Or you have just fat? If you have a quality muscle mass, you can’t lose it that easy, of course if you the right amount of cardio, if you overdo it, you will lose it, but I don’t think that you would run for two or three hours every day. Three times a week do a 30min of cardio and it will do the trick.

Check our article on Most Effective Cardio Workout!

Bodyweight

Calisthenics or street workout, your body and bars, that is all you need. When I was training only calisthenics I was shredded like crazy, my workout session was hitting a nine muscle groups and for hour and a half I was pushing it hard. Monday, Wednesday and Friday it was a upper body, Tuesday, Thursday and Saturday it was lower body and some cardio. Switch for some time, gym for calisthenics, or maybe the other way around. Remember the goal is to shock muscles and to speed up fat burning.

Rest

There is no way for you to gain muscle mass, lose fat, look better, feel better if you don’t rest properly. 7-8 hours every day is a must. Try to go to bed around the same time every day, and waking up by itself, you will feel better and lift better, and after all that, look better. If you lack sleep, try to incorporate a power nap in your daily schedule, but don’t do it right before your workout, because you will be sleepy during your workout, and you won’t be able to train as hard as you would like, I’ve made this mistake a couple of times, it wasn’t good, sleep during the day, train during the day.

Try something new

Do you train the same for a period of time? Do you eat the same for ages? Are you doing the same treadmill cardio for hours? If the answer is yes, than read this with eyes wide open and listen carefully.

Find a new workout program, the internet is full of workout routines, weekly routines, specific muscle group routines, what do you want, everything. So find some other program, and crush it for a 3-3 weeks and then you change it.

Try some new foods, change the grocery store that you are going to, find some new things to eat, research, you can click here for some tips, and here for pre and post workout nutrition. There is always some good source of protein, carbs and fat that you aren’t tried.

When it comes to cardio, there is really a lot of different ways to do it, and you can do it whatever you like, you can do steady pace cardio on a treadmill, you can do HIIT,  you can go for a swim, run, boxing, cycling, skating, football, soccer, you name it. There is something you love but not doing, for sure.

Less fruit more veggies. Apple or broccoli? I think that I 9 out of 10 situations, broccoli would win. One medium apple (7oz) has around 95 calories, and 25 grams of carbs, broccoli (7oz) has a 70 calories and 15 grams of carbs, calorie by calorie, and you will start to see the difference in you appearance. Eat fruit in the morning or before your workout, but every other meal, protein, veggies, and optional carbs or fat.

Vitamins and minerals

Some vitamins and minerals are crucial for hormonal release of decrease, depends on your gender and your needs. Some combinations of vitamins and minerals can help you shed your fat more efficiently and faster.
B complex vitamins helps you to use your fat stores for energy, more energy from fat, less fat around your belly.
C vitamin helps your immune system, your sleep, your overall health…
D vitamin help your body to increase lean muscle mass by improving protein synthesis.
Magnesium helps you to relax, to build more muscles, to hydrates your body…
Calcium will help you to shed your fat down.
Iron improves contraction and elasticity of muscles, it is a oxygen carrier, and improves your brain function.

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When the winter comes, not only that is colder, we stay more inside, and eventually the snow will fall. For the gym crew and bodybuilding enthusiasts fall/winter means, bulking season. That means that a lot of people are trying to get as much mass gain as possible, but not always the mass is muscle, a lot of times is more fat or water than the muscle. In this article I will try to shed some light on bulking, and the things to watch out for, and how to do it properly. But bulking means, calorie surplus. More calories, more weight, but what kind of weight?

Junk food

I want to talk about junk food first, because people think that bulking means, eat whatever you want, train and the muscle will grow like crazy, if you are thinking only about size your arms, not thinking about body fat or definition of the muscle, that’s your way to go. But for me, bulking means to gain as much muscle mass as possible and as less fat as possible.
It’s hard to eat everything and not counting calories too much, and not to gain fat, but when you are bulking, you have excuse, “I’ll have that burger and fries, because I am bulking”.
I know a lot of people that have done 2-3 cheat days per week to start bulking, and eventually they were cheating/junking every day, because it becomes a habit, and few weeks later, they had 10 pounds of fat, even they have worked out.
Bulking does not mean, eat junk and you will be okay, you can eat it sometimes, but not too often.

Clean VS Dirty

There is two different kinds of bulking, clean and dirty. Based on your lifestyle, food choices or something else, find one that works the best for you.

Clean Bulking
With this technique you will gain smallest amount of fat in your bulking process. Distribute your calories and macros carefully, your body needs a lots of stuff during day and night.

Macros: 1-1.5 gram of protein per pound of bodyweight, 2 grams of carbohydrates per pound of bodyweight, and the 0.20-0.30 grams of fat per pound of bodyweight.

Training: During your bulking period, your workouts should be heavy, 4-6 reps, focus on your 1 rep max during your bulking, because you’ll have a lot of energy coming from your carbs, and you need to use it.

Food: For your protein sources; meat, eggs, cheese, fish. For carbs choose whole grain; oats, sweet potato, barley, fruits. Fats; yolk, nuts, olive oil. For every meal, try to have some veggies; broccoli, peas, beans, carrot, peppers, tomato.

Dirty Bulking

Dirty bulking is just eating whatever that has calories and protein. If your lifestyle doesn’t support clean diet, and you can’t do a clean bulk, and your only choice is dirty bulk, it’s okay.
Macros: you need to eat 1-1.5 grams of protein per pound of bodyweight and for fats and carbs there is no calculation, because mainly you eat everything.
Training: must be as hard as possible, every now and then, add a 10 minute cardio at the end of your workout, and after do just one more exercise for a muscle group that you have been working that day; example, if you are doing back, do a 10 minute jog on a treadmill and after do a 4 sets of pullups, max repetitions.
Food: Everything, if you are dirty bulking, eat what you like, what makes you happy, and a lot of protein. Benefits of dirty bulking is that you can eat what you want/like and that has a great influence on your mindset. Taking a break from your strict diet, meal plan, and all of those things. Give yourself a couple of months of mind training, minimize stress about nutrition, but don’t forget to come back on track.

Supplements

What to take in order to bulk as big as fast as possible?
Whey – bulking or not, you need protein. Whey is the best post workout food/shake.
Creatine – Choose what kind of creatine you want/need, but watch out for water retention.
Multivitamin – You’ll need a lot of vitamins to help speed up your recovery and your gains.
Mass gainer – Lot of calories, lot of strength and a lot of gains. Build some serious mass.
BCAA – Push your protein synthesis to maximum, help your body to make new muscle.

Bulking tips

1. Compound movements
Focus on compound movements, squats, bench press, deadlift, pullup, lunges, military press…
Compound movements will help you produce more growth hormone, and you can assume what will growth hormone do with your muscles.

2. Water
Bulking, cutting or just eating healthy, you need water, and a lot of it. Water helps nutrients to travel to your cells, speed up your recovery…
Drink at least one gallon of water every day.

3. Rest
If you are working hard, eating a lot, you will need a lot of rest.
Sleep at least eight hours every night, and try to incorporate a power nap, for me it was always helpful to take a power nap (20 minutes) after my workout and after my post workout meal, it helps me to reduce cortisol levels after working out.

4. Positive thinking
One of most important things in your life is positive thinking.
Your job, fitness, success, happiness depends on positive thinking, you can’t have a good workout without your mindset pushing you past your limits. Go out your comfort zone and push yourself past your limits.

5. Nutrition
You are eating a lot, but two most important meals are, pre workout and post workout.
Pre workout meal will give you needed calories to lift heavy, and you need to try to burn them all with heavy lifts and maybe you will need to be in the gym a little bit longer than usual, do a bit more sets than usual.
Post workout meal will give you protein for muscle repair, carbs for helping your muscle recovery, and supplements for muscle growth.

Check our article on Pre & Post Workout nutrition!

6. Progress
Having goals for every 90 days is one of the best ways to progress.
But you need to track your progress every week. Measurements, your bodyweight, taking pictures every week, this all will help you a lot. It is a very crucial to track your progress because you can see if you are going in a wanted direction, and you can correct some things if you see them on time.

7. Routine variation
Change your routine for bulking, maybe some old school working out routine will do the trick, or some newer like FST-7, it is up to you. But change two or three routines during your bulking period. It will help you to shock your muscles into growth. Focus on 4-12 repetitions range, focus on strength and on quality of the movement.

8. Stretch
Maximize your workouts with stretches. After every training session, stretch that muscle group for ten to fifteen minutes. Hold every stretch/move for at least fifteen seconds, never hold less than ten seconds.
Also, warm up properly before you work out, let the blood flow into your muscles, elevate your heart rate, and prepare your mindset with some motivational videos.

The post 8 Tips for Bulking: Training, Food & Supplements appeared first on Workoutr.com.

Preparations for Spartan Race

We had only one month to prepare ourselves for race. I will try to explain everything I can, and how did I prepare for something like this, step by step.

Running:
I was never a good runner. I was doing a HIIT cardio, I didn’t run around, it just wasn’t my thing. But when I started with my preparations, the first step was to start running, because it is a race and it was very crucial for me to gain some endurance. So I started with a 2 miles, then 5 miles and at the end, 8 miles.
I knew that with obstacles there will be no more than 1-2 of running between each obstacle, so I focused on getting as much speed as possible in 2 miles, and to run without a break. It was very hard because I haven’t run for more than 8 years, and first 2 miles were easy, but later on it was a lot harder, but I have set my goal, my challenge, and I have needed to push myself.

Explosive movements:
Burpees, burpees, and more burpees. That is definition of a Spartan race.

I’ve been familiar with burpees, but 20 repetitions every now and then, but 30 burpees if you don’t make trough obstacle, ooh man, harsh. First time that I’ve attempted to do 30 burpees, I was sweaty, and my heart wanted to pop right out of my chest. But it was awesome. Every day I did a 100 burpees, first thing when I would wake up, I would do 50 burpees as my morning cardio routine, with some squats and pushups. Last week I was doing a 100 burpees at once, and when I measured time, 100 burpees under eight minutes, I was so satisfied.
Jumps, you need to train your jumps, because when you have a 8ft wall in front of you, you need to jump as high you can.

Strength:
In order to carry a 50 pound bucket or a sandbag, you’ll need a strenght.
When I was preparing for a Spartan race, I was currently working out at street workout, so bodyweight exercises only. That has helped me a lot, because I was doing pull ups, dips, push ups, all of those things are very helpful when it comes to obstacles at Spartan race.
Pull ups are crucial when it comes to walls, because if you can jump high, you still need to pull yourself up, and over that wall, that was time when I learned how to do a muscle up, because muscle up is jumping over wall but without a wall, only bar. And of course, burpees.

Stability:
Carrying stuff around, cargo nets, balancing yourself, walking on the hill, all those things are very connected with stability. Even running itself is very stabilizing movement, because you are running up the hill, down the hill side to side, sliding down the hill, walking down the hill, my abs were so burned up.

You can check our shop if you need exercise equipment!

Spartan race itself

It was October, it was fairly cold. My mindset was right, but when I have felt the rush of seeing the track, coming to registration and seeing other racers, they were taller than me, buffer than me, they were Spartans. But I knew, that I will give all I’ve got, and I did.
I have eaten around 3000 kcal before race, I had my cheat day the day before to fill my glycogen levels, and that has helped me a lot!
When you step into that “mosh pit”, and wait for couple of minutes, starring at people around you, it was like the whole universe has come to one place, just to see you race.
I knew at that time, “This is it, all workouts, all miles, everything will pay off, I will push myself more than I’ve ever pushed myself, and I will finish”.
I didn’t care about ranking, I saw that more than 2500 people are racing that day, I’ve told myself, “just be in upper half, and it will be okay”.
BANG, the race has begun, when I think about it, I didn’t think about anything, just emptying your mind, step after step, tree after tree, obstacle after obstacle. It was more running that I’ve expected.
I’ve done a 4×30 burpees and that had killed me, because, after couple of miles, and you have to pump 30 burpees, but keep in mind, you still have to run, a lot, and that process has killed me, it was really hard.
The hardest, and for me one of the worst experience in my life, was swimming trough lake, and it  was cold AF, around 5 degrees Celsius, and after 5-8 miles of running, to jump into water that cold, I had a little panic attack, I couldn’t catch my breath, shallow breathing, and so on. I was trying to flex every muscle in my body, just to get blow flowing, but eventually, I was out of that ice cold lake.
Mud, and obstacles, little swim in the mud, that was fun, a little bit dirty, but fun.
And for last, barbwire crawl, and it was lower than any barbwire before, and also longer, I was so thankful to captain Price from “Call Of Duty” games, because he has taught me how to crawl.
As I stood up, I was searching for a smoke. I knew that at the end of the race, there is some fire I will have to jump over, but I couldn’t find any smoke, so I just run as fast I could, this was the end, and I ‘ve had some energy left in me, and that needed to go out, so I just gave everything.
In the end, everything was awesome, only, it was very cold, very, and we’ve rushed to changing room to put on some dry clothes.
We were waiting about a week to get results, and when I saw, that I am around 700th place I was more than happy, not a runner, only a month of preparations, and being in the top third of the race, that was it. Medal and T-shirt are only a plus, but my result and my experience is everything.

At the end, a little wet, and a little muddy.

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HIIT – High Intensity Interval Training

The more and more popular type of training is HIIT (High Intensity Interval Training).
There is a lot of hype about it but not so much information about it. I have been using HIIT for a long time, I didn’t have too much patience for siting on a stationary bike for a long periods of time or run on a treadmill. First couple of times it was hard but it was fun and because of that I have continued to train HIIT almost daily.
In this article there will be a lot of information on how and why to use HIIT training for your fitness goal, if you are trying to lose fat or if you want to build endurance or just stay in shape.

What is HIIT?

Like I’ve mentioned before, it means High Intensity Interval Training. This means, you do opposite of your standard stationary bike where you are at one pace for a long of period of time.

HIIT is, doing a couple of exercises in a very high intensity for one period of time and then rest, and repeat, for an example, the simplest HIIT is, sprint 100m, then slowly walk to start and do sprint again, and repeat this for a couple of times.
This will make your heart rate go crazy and your body will be in state of shock, and your body will tend to use your body fat for energy rather than your muscles.

Benefits of HIIT

1. Time

When it comes to cardio, or working out in general, usually one hour is recommended, but for HIIT even 15 minute workout will help.
If you have a lot of thing that are happening in your day, busy lifestyle, or anything that limits your time, and you can’t fit gym session, HIIT will help you.

2. Health

It is proven that HIIT is healthier for your body that other types of working out.
You will faster reach higher hearth rate, and it will longer stay high during your workout, and that will improve elasticity and flexibility of your veins and arteries.

3. Equipment is optional

Most of HIIT workouts are simple, with only body weight exercises, but you can add some dumbbells, bands, pull up bar or something else.
If you don’t have a space for running near you, you can do your HIIT workout on a treadmill.

Check here for exercise equipment!

4. Endurance

There is a lot of studies that have proven HIIT effectiveness for greater endurance.
HIIT will maximize your VO2 max during your workout.
As your heart rate is going higher and higher with every workout that you do, your endurance will improve.
When I was preparing for a race, I was doing HIIT in the morning, run in the evening, or even some time, right before my evening race.

5. VO2 max

VO2 max or maximal oxygen consumption is the maximum rate of oxygen consumption during exercise that increase intensity over time. This means if you are doing HIIT workouts rather than some other kind of working out, in shorter time your VO2 max will increase more.

6. Afterburn effect

Steady state cardio focus on burning calories during exercise, while HIIT burns calories both during and also after your workout, and that is called after-burn effect.
Your body will burn more fat as an energy source 24 hours after your workout, in my opinion, if you work out in the gym, 6-8 hours before your gym session, do a HIIT workout to boost your metabolism, and to burn more fat in the gym.

7. Belly fat

There is no research that proves this theory, but, it is fairly simple.
If you work for one hour at steady state cardio, you will burn certain amount of calories, but if you do instead HIIT cardio for 45min or even one hour, if you can, you will burn a lot more calories during and after your workout, and after some time, this will definitively help you lose that stubborn belly fat.

8. Space

If you live in a house or in an apartment, you don’t need a lot of space to do your HIIT workout.
For push-ups, squats, jumping jacks or lunges, you don’t need a lot of space, or even some place to fit your treadmill.
Space and time friendly example workout are at the bottom of the article

Conclusion

For many reasons, HIIT is the thing for fat loss, but overweight or obese people will do HIIT much harder considering that their weight won’t be easy to carry around while sprinting or jumping around, so in these cases, is better to stay at steady state cardio for a while, and when they lose some pounds, and it’s healthier for their joints, they can do HIIT with no problem.
In my case, HIIT was very helpful, when I’ve stopped at my fat loss plateau, I’ve stared to do it for 3 times a week, but soon, I was doing almost daily.
Try it for a 2-3 weeks, and measure your results, contact me if it was helpful!
There is plenty of home fitness programs that are based on HIIT principles, so check that out also.

Examples of HIIT exercises

First, and the simplest;

1. Sprint

Find a track, measure a 100m (more or less), set a starting point and the end point.
Go to start, sprint your length and when you reach the end, walk slowly to start, and repeat for 10 times, or 5 for first time. Next time try to do 6, then 7 times, and you can track your heart rate during.
Or you can do this on a treadmill, run fast for 1 minute, and walk slowly for 30 seconds, repeat this for 10 times.
For both workouts, warm-up before with 5-10 minute run, and you can do this to cool down.

2. Tabata

Tabata is one of most popular HIIT workouts, it was invented by Japanese scientist Dr. Izumi Tabata. Tabata is, 20 seconds of high activity followed with 10 seconds of rest, repeat this for 8 times, and this is approximately 4 minutes.

Example:
Jumping Jacks – 20 seconds
Rest – 10 seconds
Push-ups – 20 seconds
Rest – 10 seconds
Squats – 20 seconds
Rest – 10 seconds
Mountain climbers – 20 seconds
Rest – 10 seconds

3. Morning HIIT

This is my routine that I do every morning, exercises may vary, I change them every now an then, but the principle is the same.
I do 40 seconds of high intensity followed by 10 second rest.

Example:
Jumping Jacks – 40 seconds
Rest – 10 seconds
Plank – 40 seconds
Rest – 10 seconds
Push-ups – 40 seconds
Rest – 10 seconds
Mountain climbers – 40 seconds
Rest – 10 seconds
Jumping squats – 40 seconds
Rest – 10 seconds
High knees – 40 seconds
Rest – 10 seconds
Jumping lunges – 40 seconds
Rest – 10 seconds
Burpees – 40 seconds
Rest – 10 seconds

The post All you need to know about HIIT appeared first on Workoutr.com.

When it comes to working out, most people think first, gym, running. First thoughts are one of those two, but you can do a lot if you work out at home, but you’ll need some equipment.
This article is all about how and why to use some of the equipment. I’ve tried a lot of things when I was starting my fitness journey. First year was at home, no gym but I had equipment that I have used for my workout sessions.

Dumbbells

Dumbbells are great way to start working out. They don’t need to be the heaviest dumbbell you see at shop. It’s important that you have adjustable dumbbells or variety of weights.
There are no muscle group that you can’t work out with dumbbells, you can use a chair in a combination with a dumbbells.
If you live in a apartment, or you are just low in space for training, dumbbells are excellent choice for you. You can work out with dumbbells without using too much space, no matter if you are standing, lying or sitting in your workout session.
And for some more advanced workouts, it’s easier to do a drop set, without losing too much time. Personally, I love drop and super sets, so dumbbells are great!

Elliptical machine

With a very good reason, in every gym, and in most homes, elliptical machine is always there.
First things you see when you enter the gym are a treadmill, stationary bikes and a elliptical machine.
Great for warm-up, if you are planning to work out a little harder, get on your elliptical machine and warm up for 10 minutes, it will kick start your heart rate, rise your body temperature and prepare you for your workout.
Aerobic Capacity, elliptical machine will help you to increase your aerobic capacity, this means that you will be able to work out a little longer, run a little further and increase your time of being on elliptical machine without feeling tired and sleepy.
Elliptical machine will help you to work your whole body, not only legs like most of cardio machines. Elliptical machine uses your arms, chest, shoulders and core, and of course your legs. It helps you to work on your stabilization, for an example if you are using “hands-free-mode”, you can really feel it in your abs.

Resistance band

Resistance band is a really small piece of equipment, and comes in variety of resistances, and depends on your fitness level or exercise, you can use heavy or light resistance band.
Variety of exercises, and if will effect your muscles in a different way, which is great, and there is really no muscle group that you cannot work out with resistance bands.
They are great for your core and your stabilization, because the resistance pulls you and you will have to hold that resistance which means that you core will be more involved.
Resistance bands are great in combination with other equipment, you can do a biceps curl, and combine resistance bands and dumbbells.
They are small, traveling friendly, fun to see but awesome for working out.

TRX

TRX is a different type of training as others I’ve mentioned before, it’s suspension training, that means that you always need to engage your muscles the whole time.
All fitness levels can use TRX, it will give you a very special kind of training, for me TRX gives me an army style training, cause after I feel so strong, not so much pump, but like I can lift a tank.
It is light, less than 2 pounds, it can fit in a bag, and in 10 seconds is ready to use, and you can put it anywhere, there are plenty of ways to set it up, depends on where you are, hotel room, porch, terrace or somewhere else.
It is suitable for different types of training, cardio, strength, balance and so on. You can use it in your “HIIT” workout, great for active rest and to engage your whole body, combine squats and TRX pushups, for an example.

Yoga mat

I’ve used yoga mat mainly for my abs workouts, but after some time and when I started to do training sessions for other people, I’ve learned that people don’t like to lie on ground or press their elbows and backs on any type of floor, it wasn’t yoga training, it was “HIIT” training, and I’ve incorporated yoga mats in my training sessions, and the results were awesome. It was way more better, and easier for people, some people have used it when we were doing pushups. Yoga mats can be used for anything, pushups, crunches, plank, and of course yoga.

Your body, arms, or legs will sink a little in your mat, that means that it will give you a improved balance. And your body won’t slip over, it gives you a much better grip that any surface.
Warmth, lying on a cold floor, or wet grass isn’t fun, but your yoga mat is warm, and you won’t have excuse that you can’t work out because you floor is cold.
They are easy to use, just roll them over and that’s it, they are small and easy to transport

Pull up bar

Pull up bar it’s easy to use and there are plenty of ways to use it. If you want to strength, you have pull ups, chin ups, shrugs, for abs, leg raises, windscreen wipers, mountain climbers…
Some types of pull up bars can be used on floor, for pushups for an example.
It will remind you to exercise, friend of mine has one installed at home, and every time he passes by, he do a series of pull ups, for fun, couple of pull ups just to activate muscles a little bit. And if you have forgot on your workout, you will look up remind yourself.
If you are a more advanced “workoutr”, pull up bar is must have for you, pull ups are one of the greatest body-weight exercises of all time, upper body strength, balance, and back workout.
Maybe you’ll be able to do only 1 pull up, but it’s a fun to progress, from 1 to 2, from 2 to 3 and you will enjoy the progress that you are making and will add a little more motivation for you to workout, cause it’s a challenge, and the more challenges you do, the more progress and result you have.
You can use it on every room, because rooms have doors, and pull up bars are set on doors, so if you are at home, on a vacation, visiting someone or in a hotel room, you can use it.

Notable mentions

Jumping rope

Great cardio exercise, warmup exercise, and in the morning is just awesome, just do a session of 10 minutes of jump rope and you will kicks start your heart rate, metabolism and your whole day. It is simple to use, simple to transport and you can work out with it anywhere, in your room, somewhere outside or even in a gym.

Medicine ball

Pushups, crunches, even handball. I remember when I’ve trained handball in my high school, from time to time, we changed our regular balls for a
medicine ball, and after when we take our regular balls, We were throwing a lot stronger and faster balls. You can have a really great abs workout with medicine ball, my favorite exercise with medicine ball is Russian twist, it gives you an incredible obliques strength.

Push up stand

Add a more fun touch to your pushups, work a little bit more your shoulders with a push up stand. Add a few more different grips to your regular
pushups. They fit in every bag and one of the most simplest pair of equipment.

That would be it, all exercise equipment information is here. If you have any questions about how to workout with any piece of equipment please feel free to contact us.

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