Chest Workouts At Home
Written by webtechs

Chest Workouts At Home

Working out is more challenging than ever during the COVID-19 pandemic. So, how can you perform your chest workouts when you don’t want to go to the gym? If you are searching online for “chest workouts at home” or “quarantine workouts,” then this post should help!

What Are Good Chest Workouts At Home?

Here are 10 great at-home chest workouts for you to try:

  1. Pushups
  2. Shuffle Pushups
  3. Chest Press
  4. Decline Press-Up
  5. Wide Pushups
  6. Renegade Rows
  7. The Dips
  8. Standing Dumbbell Upright Row
  9. Walking Planks
  10. One Arm Press-Up

To perform the majority of these workouts all you need is a bench, pair of dumbbells and/or parallel dip bars.

Pushups

  • Start with the classic form: flat back, tight abs, align neck with spine, and have your elbows close to your sides.
  • Lower yourself down slowly.
  • Keep your hands directly under your shoulders.
  • Push yourself back up.
  • Aim for 2-3 sets of 8-10 reps.

Pushups

Shuffle Pushups

  • Begin in a classic pushup position.
  • Push one hand out in front of you, the other behind you.
  • Complete one pushup motion, then switch hands.
  • Do at least 10 reps with each hand.

Chest Press

  • Lie down on a floor mat or bench with your knees bent slightly.
  • Keep your feet flat on the floor.
  • Grab dumbbells, then press them above you, keeping your elbows bent slighlty.
  • Pull dumbbells toward your chest.
  • Aim for 3-6 sets of 4-8 reps.

Decline Press-Up

  • If you have a home workout or weight bench, bring it out for this one.
  • Place both of your feet on the bench.
  • Plant your hands in front of you on the floor.
  • Lower your body until your chest nearly hits the floor.
  • Press your body back up into starting position.
  • Repeat the motion at least 10 times in a row.

Wide Pushups

  • Keep your hands wider than shoulder-width apart.
  • Keep your feet together, per usual pushup position.
  • Lower your body and bring it back up.
  • Try to do 2-3 sets of 8-10 reps.

Renegade Rows

  • Get a pair of dumbbells or kettlebells before getting into position.
  • Get into a press-up position, holding a dumbbell in each hand.
  • Brace yourself, then raise one dumbbell while supporting yourself with the opposite arm.
  • Raise the dumbbell slightly above your torso.
  • Lower the dumbbell back to the ground.
  • Repeat this motion with the other arm.
  • Try to do 3 sets of 10 reps with each arm.

Here’s a video example of a renegade row:

The Dips

  • You will need parallel dip bars for this exercise.
  • Start by raising your body off the floor.
  • Keep your elbows straight and aligned with your knees. Keep wrists right below your forearms.
  • Cross one leg over the other to stabilize your lower body. Squeeze your abs at this time, as well.
  • Bend elbows and lower your body, keeping your legs directly under your body.
  • Lower yourself until you reach a 90-degree angle.
  • Pause and push into the bars, returning to starting position.
  • Aim for 2-3 sets of 8-12 reps.

Standing Dumbbell Upright Row

  • You’ll need a pair of dumbbells for this workout, as stated above.
  • Stand upright with your feet shoulder-width apart, back straight.
  • Hold the dumbbells by your thighs.
  • Your palms should be facing your legs while holding the weights.
  • Keeping the dumbbells close to your sides, bring them up toward your chin.
  • Slowly lower them back down to the starting position.
  • Aim for 3-5 sets of 4-8 reps.

Walking Planks

  • Get in a plank position, with your whole body lined up straight.
  • Squeeze your abs; pretend to be holding a balloon between your thighs.
  • Stay in plank form while pushing up from the ground using one arm only.
  • Switch arms and repeat this motion.
  • Try to do this for a full minute, then rest.

Planks

One Arm Press-Up

  • Perform this with some sort of small but sturdy box for support.
  • Press up with your right hand while keeping your left hand steady on the box.
  • Switch arms and repeat.
  • This counts as one rep.
  • Complete a set of 10 reps, rest and go from there.

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How Long Does It Take To Get In Shape?
Written by webtechs

How Long Does It Take To Get In Shape?

A combination of proper exercise and eating habits should lead to noticeable results in 3-4 months. If you wish to make getting in better shape one of your new year’s resolutions, then these eight workout tips will come in handy! If you are searching for “how long does it take to get in shape,” then this post is for you.

10 Tips To Get In Shape

  1. Drink plenty of water.
  2. Don’t compare yourself to others.
  3. Positive mindset.
  4. Hire a personal trainer.
  5. Love your workout.
  6. Set goals ahead of time.
  7. Change your routine.
  8. Adjust eating habits.
  9. Be realistic.
  10. Don’t give up.

1. Drink Plenty Of Water

This tip could probably be called “Drink MORE water” instead of plenty of water. Drinking water is key to a healthy and happy existence. It is also an important factor in losing weight because this can both flush out toxins and boost the immune system at the same time. Drinking a large glass of water can fill you up prior to meals, and act as an appetite suppressant. Burn more calories by adding ice to your glass of water, as your body uses extra energy to warm the water to your body temperature.

2. Don’t Compare Yourself To Others

Comparing ourselves to others is only natural. We compare our looks, our relationships, our lives and even our exercise habits to others. The truth is comparisons are simply a harmful distraction to work that needs to be done on the inside and outside. Focusing on others takes away from time you could use to focus on yourself. Only worry about what you can control.

3. Positive Mindset

Losing weight and getting in better shape is as much about the mental aspect as it is physical. Our exercises start in the mind. By keeping a positive mindset, success can be found. Treat every setback or disappointment as an opportunity to learn, grow and become a better person.

4. Hire A Personal Trainer

Can’t master the art of exercising daily and losing weight at the same time? Well, luckily there are professionals that can help you accomplish your goals. Personal trainers can design a workout regimen and ideal diet just for you. These professionals have dealt with body types and dietary needs of all kinds. Help yourself by enlisting the services of a personal trainer. Plus, it’s always nice to have someone rooting you on as you strive towards a healthier lifestyle.

5. Love Your Workout

Working out can be difficult, especially when just beginning a new routine. But, finding a workout you truly love doing is even harder. Try different workout and exercises when getting back into shape, just to find out what you enjoy doing. When you find a routine you genuinely love, you will be more motivated to do it. Of course, this also means you’ll be more likely to keep at it, speeding up the process to fit back into a body size you desire.

Here are a couple exercises/workouts for you to try:

Renegade Rows:

Bosu Ball Squats:

Weighted Crunches:

Find more workout videos by clicking here.

6. Set Goals Ahead Of Time

A desire to lose 10-20 pounds is a start, but you must be focused enough to do more than just simply wish this into existence. If jogging is your thing, signing up for a race or competitive run is a concrete goal to work for. Before losing the weight, set some sort of measurable goal, such as running a mile in under ten minutes. Set a date or time for when you’d like to accomplish this goal by, as well. Achieving one small goal can act as a springboard to your next and bigger objectives.

7. Change Your Routine

We are all creatures of habit, so sticking to a particular workout routine can feel really natural. Don’t be afraid to change up your routine, though. In fact, changing things up a bit is actually encouraged. Performing the same workout routines day after day will become stale and unproductive over time. Keep your workouts fun and challenging by sprinkling in new activities every once in a while.

8. Adjust Eating Habits

It’s no secret that unhealthy eating habits will make the process of getting in shape much harder. Practicing healthy eating habits consistently is just as important as exercise. Quick-fix diets are popular, but these plans do not lay the groundwork for healthy habits in the future. Instead of trying to lose weight fast, commit yourself to eating better each and every day. Simple changes can be the springboard to a healthier lifestyle. Cut down on soda, sugars and unnecessary fats. Set time aside to prep meals instead of relying on fast food chains when hunger inevitably arrives.

9. Be Realistic

Staying realistic throughout this tough but rewarding process is invaluable. Find a workout routine or exercise schedule that works for you. Fit the exercise into your daily routine, don’t attempt to work your day around exercising. There’s nothing to prove working out in the morning is more beneficial than working out in the evening, so don’t feel pressured to do anything specific. Just remember that establishing new healthy habits is a challenge. Nothing will come easy at first, but your commitment to a healthier lifestyle will prove beneficial over time.

10. Don’t Give Up!

Last but not least, do not quit on your path to a happier and healthier life. Quitting is always the easiest thing to do, especially when it comes to exercise. But, this is a time to challenge and even inspire yourself towards greatness. If you hate a particular workout, then don’t do it. Simply change it up and try something new. Quitting altogether will only make it harder to start back up again.

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BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

New Year's Resolution: Diet And Exercise Plan
Written by webtechs

New Year’s Resolution: Diet And Exercise Plan

Due the COVID-19 pandemic, 2020 was an extremely difficult year to get in shape, keep in shape and stay disciplined. Let’s all make 2021 a healthier world by committing to regular exercise and a better diet. Here are a few plans/tips to include in your New Year’s resolution.

Diet And Exercise Tips

Here are five simple diet and exercise tips to start off the year on the right foot:

Change Your Routine

Changing your routine or shaking things up can refer to almost everything in your daily life, from exercise to overall attitude. 2020 has been rough, and chances are you would like to shake up your routine anyway. Make some healthy switches for your mind, body and soul in 2021. Starting a new routine can liven up your day and help to form muscle memory at the same time. Perhaps beginning the day with a jog or even some weight training can do wonders for your physical and mental state.

Workout With A Personal Trainer

How do you go about putting together the right workout/exercise plan for yourself? Many find this to be a very difficult challenge, and one that may require a second set of (highly-trained) eyes. Maybe it’s time to give a personal trainer a chance to help you achieve your goals. Even one workout with a personal trainer can help you tweak your eating and exercise routines. Most gyms will offer one-on-one sessions or even group sessions with a personal trainer. If you’re looking for nutrition counseling, weight loss techniques or athlete training, a personal trainer is right for you!

Eat Smaller Meals

Yes, we all love the bigger meals, either at lunch time or in the evening. But, as we all know there is a better way to consume your meals and snacks. Eating smaller meals every 2-3 hours during the day is a much healthier alternative to larger consumptions. Frequent meals will give your body the nutrients it needs to operate at the top level. This will also keep your metabolism moving for efficient fat burning. Eight smaller meals is generally the recommended amount you should consume, according to health experts.

Leave The Scale Behind

Don’t just leave your old routine behind, consider taking a break from weighing yourself for a little while, as well. Focusing on every digit on the scale can be torturous for the mind. It can also be inaccurate due to factors like the amount of water in your body. Muscle truly does weigh more than fat, so your weight can certainly be misleading when you’ve started weight training, etc. Instead of tracking your progress by the scale, do it by feel. Do your pants and shirts feel a bit more loose? Are your workouts or jogs getting easier each day? This is a much better way to track your progress in the new year.

Sacrifice One Guilty Pleasure

Sometimes New Year’s resolutions are all about small sacrifices. Consider giving up one indulgence this coming January. Whether it’s a glass of wine, beer, soda or even chocolate, a small sacrifice of any sort can make a big difference in your overall health. Switching out guilty pleasures every month can be an effective strategy. Give up wine in January, then switch to no chocolate in February. Maintaining self-control is crucial for a happier, healthier life.

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BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.