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One-Song Full Body Workout


We've all got that song...You know the one.  Every-time it comes on you say, "Hey...That's My Jam!!!  Why not shake things up a bit and make that your "Workout Jam".

Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

Choose songs that are between 3:30 - 4:00 minutes. 
(Scroll down for Step-By-Step Instructions)

  • ​​​​10 x Jumping Jacks
  • 10 x Curtsy Lunges - Perform 10 on EACH LEG
  • 10 x  Mountain Climbers - Perform 10 on EACH SIDE
  • 10 x  Push-ups - (See instructions for MODIFICATIONS)
  • 10 Second Rest - (if needed)
  • 10 x  Squat Jacks - (See instructions for MODIFICATIONS)
  • 10 x  Bent-Over Rows - Perform 10 on EACH SIDE
  • 10 x  Burpees
  • 10 Second Rest - (if needed)
  • 10 x  High Knees - Perform 10 on EACH LEG
  • 10 x  Walking Lunges w/ Twist - Perform 5 on EACH SIDE
  • 10 x  Glute Bridges - Hold 3 Seconds at the top

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JUMPING JACKS

  • Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  • Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  • As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  • As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  • Continue without pause for the desired amount of time or repetitions.
  • CURTSY LUNGES -  Perform 10 on EACH LEG

  • Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  • Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  • Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

  • MOUNTAIN CLIMBERS

  • Place your hands flat on the floor, shoulder width apart.
  • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  • Your body should be in a straight line, with your weight supported on your hands and toes only.
  • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
  • Continue alternating in this manner for the desire amount of time.
  • PUSH-UPS (Modification - Knee Push-ups)

  • Get into position by placing your hands flat on the floor, directly below your shoulders.
  • Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  • Hold your body up and keep your back straight by tightening your abdominal muscles.
  • Your neck and head should be bent slightly back.
  • Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  • Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  • Repeat.
  • * KNEE PUSH-UPS

  •  Come to the ground on your knees. Tighten your core and maintain a flat back.
  • Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  • Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  • Without locking your elbows, push yourself back to the starting position by straightening your arms.
  • SQUAT JACKS (Modification - Bodyweight Squats)

  •   Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
  • Keeping your back straight, lower your body towards the ground by bending your knees.
  • Bring your left leg in one step so that it lands next to your right leg.
  • Take one step with your right leg away from your left leg so that you are now back to the starting position.
  • Repeat the complete movement in reverse to complete one rep. 
  • *  BODY WEIGHT SQUATS

  •  Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  • Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  •  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  • Keep your back straight at all times.
  • Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  • Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
  • BENT OVER ROWS -  Perform 10 on EACH SIDE

  •  Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  • Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  • Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
  • BURPEES

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Jump your feet forward to just behind your hands.
  • Use an explosive motion to push through your heels and return to the start postion.
  • Repeat.
  • HIGH KNEES -  Perform 10 on EACH SIDE

  •  Begin jogging in place, lifting the knees as high as you can.
  • Try to lift your knees up to hip level but keep the core tight to support your back.
  • For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  • Bring the knees towards your hands instead of reaching the hands to the knees!
  • WALKING LUNGES W/TWIST -  Perform 5 on EACH SIDE

  •  Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  • Step forward with either leg in a long stride. Keep your other foot in place behind you.
  • Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  • Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  • Hold for a count of one.
  • Rotate the torso towards the leg that stepped out while keeping arms extended.  
  • Push down through your front heel and extend both knees to return to the start position.
  • Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  • Repeat.
  • GLUTE BRIDGES -  Hold 3 seconds at TOP

  •  Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  • Place your hands out to your sides palms flat for stability.
  • Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  • Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  • Return to the start position by lowering your hips back to the floor.
  • Pause then repeat.
  • Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Cardio Blast Body Weight Workout


    Here is a CARDIO BLAST WORKOUT bound to get to going.  

    Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

    After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

    • 400m Run
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 300m Run -  (150m Forward, 150m backwards)
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 200m Run
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 100m Run (50 Forwards, 50 backwards)- 

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    400M RUN

    • Look Ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.
    • Land Midfoot. Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. 
    • Keep your feet pointed straight ahead. Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries. If you don't naturally run that way, it may take practice to keep your feet pointed straight. Try doing it for short distances and then increase the time or distance that you run that way.
    • Keep hands at your waist. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.
    • Relax your hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in your arms, shoulders, and neck.
    • Check your posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while.
    • Relax your shoulders. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if your shoulders are relaxed.
    • Rotate arms from the shoulder.Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backward and then let it swing back toward you. Your hand should be almost grazing your hip as your arm comes back in front of you.
    • Don't Bounce. Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body.
    • Keep Your Arms at Your Side. Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently.

    10 BURPEES with push-up at the bottom

    • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
    • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
    • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
    • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
    • Complete 1 full push up.
    • Jump your feet forward to just behind your hands.
    • Use an explosive motion to push through your heels and return to the start postion.
    • Repeat.

    MOUNTAIN CLIMBERS

    • Place your hands flat on the floor, shoulder width apart.
    • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
      Your body should be in a straight line, with your weight supported on your hands and toes only.
    • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
    • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
    • Continue alternating in this manner for the desire amount of time.

    Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Do Anywhere Full Body Workout


    Here's a Full Body Burner you can do anywhere; at the park with the kids, while traveling, on a lunch break or between work calls.  

    Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

    Complete 3 rounds for fastest time with PROPER FORM. 

    • 20 x Air Squats
    • 20 x Triceps Push-ups- Perform on knees if necessary
    • 20 x Walking Lunges - Perform 10 on EACH LEG
    • 20 x Reverse Flyes
    • 20 x Burpees with a Thrust
    • 20 x Jack Knives - Perform 10 on EACH SIDE. Crunch with one leg out hovering over the ground and once knee into the chest.
    • Cardio Cool Down - Cool down with light cardio (jogging, fast walking, etc.) to bring down the heart rate and then stretch

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    Air Squat

  • Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  • Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  • Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
  • TRICEPS PUSH-UPS -  Perform on knees if necessary

  • Position yourself on all fours on a mat.
  • Place your hands in front of you and shoulder-width apart.
  • Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
  • With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
  • Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
  • Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
  • Return to the starting position by extending your elbows and lifting your body off the floor again.
  • WALKING LUNGES - Perform 10 on EACH LEG

  • Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  • Step forward with either leg in a long stride. Keep your other foot in place behind you.
  • Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  • Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  • Hold for a count of one.
  • Push down through your front heel and extend both knees to return to the start position.
  • Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  • Repeat.
  • REVERSE FLYES

  • Lay on a yoga/exercise mat or towel with your arms outstretched, palms down, either side of your body (your body should look like a perfect T from above).
  • Simultaneously lift both arms off the ground to semi-full flexion and pinch your upper back together; hold for a full second.
  • Slowly lower both arms back to the ground to complete a full rep.
  • BURPEES WITH THRUST

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Complete 1 full push up.
  • Jump your feet forward to just behind your hands.
  • Use an explosive motion to push through your heels and return to the start postion.
  • Repeat.
  • JACKKNIFE CRUNCH

  • Lie flat on an exercise mat, extending your arms straight back behind your head.
  • Fully extend your legs also.This is the start position.
  • Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  • At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  • Your arms should be fully extended, parallel to your legs.
  • Your upper body should be raised off the floor.
  • Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  • Repeat
  • CARDIO COOL DOWN 

  • Cool down with 5-10 minutes of light cardio (jogging, fast walking, etc.) to bring down the heart rate and then stretch
  • Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    5-Daily Body Reset & Warm Up

    5-MINUTE BODY RESET ROUTINE

    If only we came with a reset button


    At Go Good Guru, we believe ... MOTION IS LOTION.  That  means the more  you move the healthier you 'll be. 


    Ever tried to use an old  dried out rubber band?  


    It's stiff, creaky and chances are if you stretch it just to it's normal range it'll break.  That is due to lack of use.  It was designed to be pulled, stretched and twisted but lack of use has reversed it's course.  That is the same thing that happens to underused muscles and joints.


    Tight muscles and stiff joints prevent many from moving smoothly.  This tension created by everyday stresses add added  responsibilities.  Tension builds in muscles or other body parts; contributing to poor posture, lack of mobility and daily discomfort.  


    This 5-MINUTE BODY RESET / WARM-UP routine will loosen joints and muscles you probably didn't even know were tight.


    Better yet...you'll DEFINITELY loosen those you do know about.


    Continued daily use will help you gain a  better awareness of your body; enabling you to know when you're properly aligned, when you're not and what to work on.  



    Perform each exercise for 30 seconds with 0 seconds rest in between.

    If using as a pre-workout warm-up, repeat circuit 2 times with 30 seconds rest between circuits.

    ANKLE ROLLS

    KNEE PUMPS

    KNEE SWIVELS

    HIP SWIVELS

    REVERSE WINDMILLS

    EAGLE CLAW W/REACH

    NECK ROTATIONS

    WANT MORE?

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    Workout Programmed By: Go Good Guru

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    10 Minute Full Body Dynamic Warm Up

    10  -MINUTE FULL BODY
    DYNAMIC WARM UP ROUTINE


    Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

    This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


    Perform each exercise for 30 seconds with 10 seconds rest in between.
    Repeat circuit 2 times with 30 seconds rest between circuits.

    • High Knees- Perform exercise for 30 seconds
    • Squat- Perform exercise for 30 seconds
    • Seal Jacks - Perform exercise for 30 seconds
    • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
    • Inchworms - Perform exercise for 30 seconds
    • Plank- Perform exercise for 30 seconds
    • Side Plank - Perform exercise for 30 seconds on EACH SIDE
    • Hip Raises / Bridges - Perform exercise for 30 seconds
    • Incline Push-ups - Perform exercise for 30 seconds

    No time for a long work out?  No Problem, just complete the warm up routine
    3-4 times for a great mini-workout.

    WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

    Hign Knees - Perform exercise for 30 seconds

    1.     Begin jogging in place, lifting the knees as high as you can.

    2.     Try to lift your knees up to hip level but keep the core tight to support your back.

    3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

    4.     Bring the knees towards your hands instead of reaching the hands to the knees!

    Bodyweight Squats - Perform exercise for 30 seconds

    1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
    2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
    3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
    4.     Keep your back straight at all times.
    5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
    6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

    SEAL JACKS- Perform exercise for 30 seconds

    1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

    2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

    3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

    LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

    1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

    2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

    3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

    INCHWORMS - Perform exercise for 30 seconds

    1.     Stand tall with your legs extended straight.

    2.     Bend over from the hips and touch the floor with your palms flat on the floor.

    3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

    4.     Take small steps and walk your feet to your hands.

    5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

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    PLANK - Hold for 30 seconds

    1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

    2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

    3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

    4.     Hold for as long as possible.

    For extra balance training and core strengthening, you can lift one arm or leg.

    SIDE PLANK - Hold for 30 seconds on EACH SIDE

    1.     Lie on your side on an exercise mat.
    2.     Fully extend your legs with one resting on top of the other.
    3.     Fully extend the top arm down the side of your body.
    4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
    5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
    6.     Contract your abdominal muscles and relax your shoulders.
    7.     Continue breathing throughout the whole exercise.
    8.     Hold this position for as long as you can.
    9.     Relax and change sides.
    10.  Repeat.

    HIP RAISES / BRIDGE - Hold for 30 seconds

    1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

    2.     Place your hands out to your sides palms flat for stability.

    3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

    4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

    5.     Return to the start position by lowering your hips back to the floor.

    6.     Pause then repeat.

    INCLINE PUSH-UPS - Perform exercise  for 30 seconds

    1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

    2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

    3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

    Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    10 Minute Full Body Dynamic Warm Up

    10  -MINUTE FULL BODY
    DYNAMIC WARM UP ROUTINE


    Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

    This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


    Perform each exercise for 30 seconds with 10 seconds rest in between.
    Repeat circuit 2 times with 30 seconds rest between circuits.

    • High Knees- Perform exercise for 30 seconds
    • Squat- Perform exercise for 30 seconds
    • Seal Jacks - Perform exercise for 30 seconds
    • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
    • Inchworms - Perform exercise for 30 seconds
    • Plank- Perform exercise for 30 seconds
    • Side Plank - Perform exercise for 30 seconds on EACH SIDE
    • Hip Raises / Bridges - Perform exercise for 30 seconds
    • Incline Push-ups - Perform exercise for 30 seconds

    No time for a long work out?  No Problem, just complete the warm up routine
    3-4 times for a great mini-workout.

    WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

    Hign Knees - Perform exercise for 30 seconds

    1.     Begin jogging in place, lifting the knees as high as you can.

    2.     Try to lift your knees up to hip level but keep the core tight to support your back.

    3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

    4.     Bring the knees towards your hands instead of reaching the hands to the knees!

    Bodyweight Squats - Perform exercise for 30 seconds

    1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
    2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
    3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
    4.     Keep your back straight at all times.
    5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
    6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

    SEAL JACKS- Perform exercise for 30 seconds

    1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

    2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

    3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

    LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

    1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

    2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

    3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

    INCHWORMS - Perform exercise for 30 seconds

    1.     Stand tall with your legs extended straight.

    2.     Bend over from the hips and touch the floor with your palms flat on the floor.

    3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

    4.     Take small steps and walk your feet to your hands.

    5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

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    PLANK - Hold for 30 seconds

    1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

    2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

    3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

    4.     Hold for as long as possible.

    For extra balance training and core strengthening, you can lift one arm or leg.

    SIDE PLANK - Hold for 30 seconds on EACH SIDE

    1.     Lie on your side on an exercise mat.
    2.     Fully extend your legs with one resting on top of the other.
    3.     Fully extend the top arm down the side of your body.
    4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
    5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
    6.     Contract your abdominal muscles and relax your shoulders.
    7.     Continue breathing throughout the whole exercise.
    8.     Hold this position for as long as you can.
    9.     Relax and change sides.
    10.  Repeat.

    HIP RAISES / BRIDGE - Hold for 30 seconds

    1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

    2.     Place your hands out to your sides palms flat for stability.

    3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

    4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

    5.     Return to the start position by lowering your hips back to the floor.

    6.     Pause then repeat.

    INCLINE PUSH-UPS - Perform exercise  for 30 seconds

    1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

    2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

    3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

    Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. This 10 MINUTE FULL BODY DYNAMIC WARM UP will get you warmed up and ready to Go Good.

    Is Vision More Sensitive During Exercise?

    Psychologists design an experiment to investigate whether human vision is more sensitive during physical activity.

    It’s universally accepted that the benefits of exercise go well beyond fitness, from reducing the risk of disease to improving sleep and enhancing mood. Physical activity gives cognitive function a boost as well as fortifying memory and safeguarding thinking skills.

    But can it enhance your vision? It appears so.

    Intrigued by recent findings that neuron firing rates in the regions of mouse and fly brains associated with visual processing increase during physical activity, UC Santa Barbara psychologists Barry Giesbrecht and Tom Bullock wanted to know if the same might be true for the human brain.

    To find out, they designed an experiment using behavioral measures and neuroimaging techniques to explore the ways in which brief bouts of physical exercise impact human performance and underlying neural activity. The researchers found that low-intensity exercise boosted activation in the visual cortex, the part of the cerebral cortex that plays an important role in processing visual information. Their results appear in the Journal of Cognitive Neuroscience.

    “We show that the increased activation — what we call arousal — changes how information is represented, and it’s much more selective,” said co-author Giesbrecht, a professor in UCSB’s Department of Psychological and Brain Sciences. “That’s important to understand because how that information then gets used could potentially be different.

    “There’s an interesting cross-species link that shows these effects of arousal might have similar consequences for how visual information is processed,” he continued. “That implies the evolution of something that might provide a competitive advantage in some way.”

    To investigate how exercise affects different aspects of cognitive function, the investigators enlisted 18 volunteers. Each of them wore a wireless heart rate monitor and an EEG (electroencephalogram) cap containing 64 scalp electrodes. While on a stationary bicycle, participants performed a simple orientation discrimination task using high-contrast stimuli composed of alternating black and white bars presented at one of nine spatial orientations. The tasks were performed while at rest and during bouts of both low- and high-intensity exercise.

    The scientists then fed the recorded brain data into a computational model that allowed them to estimate the responses of the neurons in the visual cortex activated by the visual stimuli. They analyzed the responses while participants were at rest and then during low- and high-intensity exercise.

    This approach allowed them to reconstruct what large populations of neurons in the visual cortex were doing in relation to each of the different stimulus orientations. The researchers were able to generate a “tuning curve,” which estimates how well the neurons are representing the different stimulus orientations.

    Image shows a man on an exercise bike.
    Participants rode stationary bikes while wearing a wireless heart rate monitor and an EEG cap. NeuroscienceNews.com image is credited to UCSB.
    “We found that the peak response is enhanced during low-intensity exercise relative to rest and high-intensity exercise,” said lead author Bullock, a postdoctoral researcher in UCSB’s Attention Lab. “We also found that the curve narrows in, which suggests a reduction in bandwidth. Together, the increased gain and reduced bandwidth suggest that these neurons are becoming more sensitive to the stimuli presented during the low-intensity exercise condition relative to the other conditions.”

    Giesbrecht noted that they don’t know the mechanism by which this is occurring. “There are some hints that it may be driven by specific neurotransmitters that increase global cortical excitability and that can account for the change in the gain and the increase in the peak response of these tuning profiles,” he said.

    From a broader perspective, this work underscores the importance of exercise. “In fact, the benefits of brief bouts of exercise might provide a better and more tractable way to influence information processing — versus, say, brain training games or meditation — and in a way that’s not tied to a particular task,” Giesbrecht concluded.

    Source: http://neurosciencenews.com

    Fitness Boogie…. Gyms Are The New Weekend Nightclubs

    Although Alex Ifill works out at least five times a week, his favorite class is Noho Nights, Barry’s Bootcamp’s Friday night session that combines cardio, high-intensity interval training and a DJ during the class for a heart-pumping happy hour.During the session, Ifill and other clients do jumping jacks and squats to EDM hits. A bulky man in the corner grunts in pain while doing a 90-second set of bicycle kicks. The lights are blood red, and 30 minutes into the session, the studio’s mirrors fog up from the increased body heat.“We call it ‘church,’ ” says Ifill, a 34-year-old lawyer from Hell’s Kitchen who frequently attends class with his colleague Robert Garcia, 29. “It’s where we go to pray for the sins we’re about to commit during the weekend.”

    In the past year, there’s been a rise in Friday night classes catering to health-conscious yuppies looking to blow off steam. Boutique studios such as Overthrow Boxing Club and SoulCycle now offer popular themed classes that foster camaraderie and sometimes even mix in booze.Kirk Campbell, a sports medicine physician at NYU Langone Medical Center, says Friday night classes are a great alternative to hitting the bars for happy hour.“I’ve seen a lot of my patients start working out more on Friday nights,” Campbell tells The Post. “They get to release all the stress from the work week.”

    Plus, Campbell says, research shows that working out at night has health benefits. A study from the University of North Texas found that people who pumped iron in the evening had bigger muscle gains than those who worked out in the morning.“Your testosterone levels are higher in the evening than in the morning, so you have higher strength gains and you’ll be able to work out a little bit more intensely at night,” Campbell says, referring to both men and women.

    For Garcia, the Friday night class is also a great way to switch up his workout routine.“If it wasn’t for this class, I would probably go home and change and just go to dinner,” says Garcia, a lawyer based in Lincoln Square. “It’s just a refreshing change of pace.” He and Garcia usually go to the dance clubs in Hell’s Kitchen after their workouts, but attendees sometimes head out for drinks nearby in Noho.

     

    SOURCE…www.nypost.com
    Sent from my iPhone

    The Secret To Building Massive Arms

    Fitness internet sensation   Bradley Martyn has broken the  several times with his freakish feats of strength and agility. And it’s not just incredible, it’s pretty damn entertaining too. Most recently, One of his  post was reportedly viewed more than 20 million times on Facebook. Martyn’s  YouTube channel is filled with stunts, like when he squatted 315 pounds while standing on a hoverboard (and nearly breaking it), as well as workouts, tips and tricks on how to build a massive pump or simply improve your strength. We talked to Martyn about his training and his antics in this week’s edition of FUELED. 

    What’s your height and weight and of course, what do you bench?

    I’m 6’3″, 260lbs and can bench press roughly 430lbs, although I haven’t maxed out in a long time. A better question is asking somebody how much they can bench, squat, and deadlift. A lot of people can bench, but you don’t find as many who are serious about all three. If you have a big bench, but can’t squat or deadlift much, then what’s the point? 

    What’s a typical day of eating look like for you? What fuels your body?

    This varies as it all depends what my current schedule and goals are. A lot of people ask me this question because they think that if they copy what I eat that it will help them. The truth is, we all have different needs regarding nutrition and what I do probably won’t work for anybody but me! There are times where I’m so busy with work that I only eat 1-2 large meals per day. This can be something like Chipotle or In-N-Out Burger. If I told somebody that’s what I eat then they’ll probably get fat. The part they don’t know is that I know how many calories I need, and pay attention to my macros to fill those calories as well. So they see me eating Chipotle and think they can too! Even though it’s Chipotle, I’m still very much aware of my total nutrition on the day, and always eat according to my goals. There are other times that I eat several meals a day and space them out accordingly. Each meal is prepped in advance and considered “clean foods” in that they aren’t loaded with what many consider “junk” like fast food. So I don’t have a specific foods, or meals that I eat habitually. My habits are paying attention to my body, and adjusting my food intake accordingly. If somebody can do that, then they are on the right track. 

    Describe an average week of training for you

    I make sure to hit each muscle group at least once per week, but sometimes more. I always include the compound power lifts like bench, squat, deadlift, and overhead press. Outside of that, it really depends on what my specific goals are at the time. Sometimes I will train heavy and hit each muscle once a week. Other times I won’t go as heavy and train each muscle 2-3 times per week. Some other times, I’ll train arms every day. It all depends on what my goals are at the time!

    What are some must-have items always in your gym bag?

    The only things in my gym bag that are not my brand (BMFIT) are my adidas olympic weightlifting shoes and my headphones. Otherwise all things are now BMFIT as I’ve worked hard to supply the tools and accessories that I have always used myself. I would say that any good gym bag needs the following: belt, lifting straps, wrist wraps, knee sleeves, and a water jug. There are other tools and accessories that you could put to good use, but I would call that list the essentials. 

     

    What’s your secret to building massive, sculpted arms like yours?

    Every day is arm day! #ediad lol This is something I came up with as a result of the theory that if you want to build muscle in certain body parts that you have to train that muscle frequently. I had a long period of time that I trained my arms with 1-2 exercises every day. I definitely saw some results from that, but it might not work for everybody. That being said, here is the secret…there are no secrets! If anybody ever says they have the “secret” then they are lying to you. If you want big arms then work them out as hard and as often as you can so long as you can recover and don’t cause an injury. The “secret” is that you have to consistently put in hard work, both in the gym and on the dinner plate, for years. Most people just aren’t willing to be patient and put the work in. 
     
     

    What advice can you share with guys looking to build big mass and get stronger?

    Be patient! The first thing that people need to understand is that the accumulation of muscle mass and strength isn’t easy and takes time. Focus more on small goals and work to achieve them. If you can slowly get better then that all adds up! I get asked how somebody can look like me and how long it took me to get the results that I have. When I tell them that I’ve been working out and eating right with a passion for almost 15 years then they usually have this sadness that comes over them, as if it’s not attainable. The truth is that some may never be able to “look like me” or other fitness people that they get motivation from. That being said, everybody can make improvements to their physique, no matter their level of experience, age, or current body type. Instead of rushing to look like somebody you see in the magazines or social media, it’s important to just focus on building a better you. If you can consistently (and slowly) improve your physique then all those results add up! You’ll be surprised what you look like after putting all that time and work in. Like most things in life, enjoy the process more than the final result. If you can do that then you’ll do nothing but get better, and maintain your results along the way. 

     
    What’s one product everyone should have to get workouts done at home or on the go?
     
    There isn’t one product that people can use to get workouts done at home or on the go. However, one thing that people need is a strong desire to get better. If you have that then you can surprise yourself with the workouts you can get done without a gym or equipment. I remember one time that my friend and I wanted to go to the gym on Thanksgiving and all the gyms were closed. We ended up at the nearest college stadium and performed a variety of exercises  including push ups, pull ups, walking lunges, running the stairs, sprints, sit ups, leg raises, and even found some heavy tires to flip. I still prefer the gym, but we had that desire to get better so we found something to do when we didn’t have access to the gym or weights. If you have that desire then you’ll always make it work, even if that means doing push ups, lunges, and sit ups in your hotel room when you’re away.

    Are there any workouts you hate doing? Why?

    I love working out! I would say that I hate doing core exercises the most. The entire industry has convinced people that they need to do a bunch of random core workouts. They use these exercises to sell the idea that they need to do that in order to get abs. The truth is that abs are accomplished more with the diet than they are with working out. If you want something to strengthen the core then you should give squats and deadlifts a try! Core workouts are not bad to do, but they are boring and overrated, so I don’t like to do them very often. 

    SOURCE…www.askmen.com

     

    Post-Workout Behavior, Why It Matters

    Do wonders for your workout.

    Follow these after-exercise tips … Often, we feed the “fitness meter” its daily investment only to exit the Center and overcompensate for our healthy activity. Suddenly, we may feel entitled to eat that cheeseburger and fries, followed up with a couple hours on the couch watching mindless TV. Use your post-workout actions to enhance your fitness efforts. A healthy lifestyle goes beyond a daily exercise session. Follow these tips to maximize your fitness efforts:

    EAT Well.

    An intense workout does not justify a junk-food binge or even a big meal. We often assume we burned more calories than we actually did. An effective solution: Focus less on food’s calories and more on how much activity it actually takes to burn off that food. For example, a popular fast-food grilled chicken ranch BLT sandwich (approximately 440 calories) would take a 154-pound, 5’10” male about an hour of weightlifting to burn off. One post-workout indulgence can cancel the benefits of an entire fitness session. After your workout, keep the healthy vibe going with a nutritious snack or meal packed with the protein and carbs needed to replace essential nutrients used during exercise. Smart post-workout food choices also help the body recover better from the physical exertion expended—and increase your fitness success.

    Rehydrate.

    Water consumption is essential before, during, and after a workout. Experts suggest drinking 24 ounces of fluid for each pound lost during exercise. This can be determined by weighing yourself before and after a workout.

    Drink beyond your thirst. Thirst is not always an accurate indicator of hydration. Monitor urine frequency and color to assure you are consuming enough fluids. After an intense or lengthy workout, consider a sports drink to replenish lost electrolytes as well.

     

    Stretch.

    Your future self will thank you a thousand times for stretching regularly, especially after exercise. Those who skip this essential part of their workout, including young athletes, live to regret it. The negative effects appear in joints and muscles later in life, causing everything from decreased range-of-motion to chronic aches.

    Schedule 10 to 15 minutes at the end of your workout to complete a full-body stretch. Muscles will be warm and flexible then, allowing for easy, deep stretching. This post-workout habit helps prevent injuries, and maintains healthy joints and muscles. It also acts as an overall cooldown for the body, which helps the heart and circulatory system transition.

    Keep Moving .

    How we spend time beyond the workout has a significant impact on health and weight loss goals. Research continues to reveal the importance of movement throughout the day. Physical activity helps burn calories and improve overall health. Formal fitness is a positive and essential element of a healthy lifestyle. Yet, the benefits can be negated by sedentary habits the rest of the day.

    Regular exercise definitely improves your health. However, avid exercisers can unintentionally increase their risk for heart disease, obesity, and other health issues by how they spend the rest of their waking hours. By staying mobile, you improve your health and continue to burn a bunch of calories beyond what you accomplish at the Center. Easy, ongoing movement also helps keep joints and muscles flexible.

    Don’t sabotage your workout efforts. Complement them! Follow through fitness with the healthy habits your body deserves.

     

    READMORE…Fitnessandwellnessnews.com