Tag Archives: 360 Specialized Training

Turkish Gets Up’s for the Cool Kidz

Legend has it that when old-time strongmen were asked to take on an apprentice, they would show their applicant a single movement: the get-up, also known as a Turkish get-up. The teacher would tell his would-be apprentice to come back when the applicant was able to perform it with 50kgs. Then the real training would […]

Athletic, Strong & Feminine Legs

Athletic and feminine legs are the ultimate goal for women who want shapely, powerful legs without them being too big or masculine looking – functional and lean with muscle tone. Just plain HOT! When we talk legs, we basically are talking about the whole package, after all they are the biggest muscle group in your […]

Secrets to a Beach Volleyball Physique

Many women admire the look & athletic ability of a female beach volleyball player – lean, toned, sculpted shoulders, strong legs & washboard abs. The great news is that this desirable body is achievable without even stepping a foot in the sand. The key is to break down the movements of the sport and apply […]

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Lifting – Are you doing it right?

What I’ve found is that even though there’s tons of information, trainers & gyms out there, the craze to ‘lift’ has been very blurred regarding the specific rep ranges and/or training phases. So I’ve put something together to provide you with more insight, as after all, the strength & power phases, when done correctly, are […]

BOXCW

Boxing Workout

Boxing is a fun way to fight fat and get fit. Even with the basics, you can have an intense, blood-pumping cardio workout in minimal time and get maximal results when it comes to a lean, toned and ripped physique. The jab and cross are the basic punches which when used effectively can be devastating […]

MedBall

Medicine Ball Workout

  Lunge forward & back with twist into Push-ups with rotation on ball Standing with ball on chest, go forward into a lunge, work with 90 degrees in both legs and make sure your front knee doesn’t track over your foot. Stay in a lunge, extend ball out in front and rotate to side, keeping […]

HiTTWork

HIIT WORKOUT

Guys & girls, it’s time to own those yoga pants & boardies, bust out a sweat and become a metabolic machine. You’ll be gasping for air, your muscles will be on fire, your mind will be looking for every excuse to halt, however you will persevere, quitting isn’t an option and will never be again. […]

BarWorkout

Bar Workout

  Six Benefits of Bar Workouts: 1. Convenience – Bar exercises are the most convenient exercises around. You can do them pretty much anywhere. All you need is a bar and your body. 2. Fundamental Compound Upper-body Exercises – Compound exercises are important because they target multiple muscle groups and trigger a release of growth […]

StrongWoman

Strength Training for Women

Female training has been quite conservative – focusing on cardio, light weights and high reps, but now it’s time to play hard, get strong and look like a goddess. Strength training involves overloading a movement where the stress must exceed the present functional capacity of the system. Usually between 1-8 reps at 90%-100%, mainly addressing […]

BikiniWork

The Official Bikini Body Workout

      Circuit: 3 times with 2 min break between sets Single arm burpee push-ups into squat jumps From a standing position, jump down onto the floor, absorbing your bodyweight with both arms. Take one hand behind back, push yourself back up as you jump your feet back in and jump back up before […]