Improve Your Cardio With This

Improve Your Cardio With mma workout

1-kettle bell swing  :

*You can do this movement, either with one hand or both hands. Stand with your feet slightly wider than shoulder width feet. Hold the kettlebell. If you holding with one hand, *keep your other hand on the other side of the balance.
*Contract your abs and push your hips back. Bend your knees and bring the KB between your legs. Invert pushing the hips forward movement.
*Use the momentum to swing the kettlebell with your arms and feet. Keep your abs tight and your arms straight. KB back, between the legs, simply push your hips back again.
*Remember that you only use the strength of his arms and shoulders to lift the kettlebell up. *The rocking motion is due from the momentum generated by the thrust of the hip.
Repeat if desired.

BOSU Dumbbell Chest Press :


Although a bicep curl targets the biceps, an easy way to add some abdominal injury which is standing on a bosu ball while exercising. Standing on a bosu ball requires the use of stabilizers in the abdominal muscles so you get a double benefit from this exercise. You make the loop in the usual way: simply curl the weights with his biceps. Be careful not to tilt the body or use your back to pull the bar.

Wrestling Lunges with weights :

Holding weights with your fingers while lunging from wrestling stance and walking or stationary depending on space.


lying leg thrusts:



step 1 :
Lie on the floor with his head and shoulders slightly off the ground

Step 2:
Place your hands - palm down - on the carpet for their hips

Step 3:
Raise both legs until they are 90 degrees to the ground

Step 4:
Slowly lower your legs until they are 45 degrees to the floor - do not go all the way to the floor you can



put pressure on your back

Step 5:
Raise both legs to 90 degrees position

Step 6:
Once the level of 90 degrees - no more - pushing hips ground. Repeat step 3.



shuttle sprints :




Start in your preferred position, run 10-15 yards, run backwards to starting position, and then repeat.

Push ups - Just Perfect For You

Push Ups - Just the Right Workout For You !

Physical activity is life! Exercise is life! What exercises are considered the easiest to do? Except on foot, which is the easiest to do.

Consider another exercise that you can do by yourself without the help of a fitness trainer. What other type of exercise helps your body in shape?

Well, the answer is very simple: push-ups!

If you do not already know, pumps are the nearest thing to a perfect exercise.

Push-ups are the best upper body exercises using your own body weight to strengthen and shape the core muscles of the chest muscles, shoulder muscles, triceps and back muscles.

Here are 10 reasons why you should do push-ups:

1. It works more muscle groups than any other exercise, body weight.
2. The position in which the exercise is performed not force the joints, so you do not feel any pain.
3. Fifty reps a day is equivalent to two hours of exercise.
4. Anyone know how.
5. Even persons weighing over 100 kg can.
6. You can train in the park, at work or at home.
7. With only 30 minutes of push-ups a day, you will stay in great shape.
8. After a month of daily training, you will see a visible increase in the size of the muscles of the arm and mass, you will lose up to 5 pounds and breast will be firmer and larger.
9. arm strength will increase dramatically.
10. Will you stay in shape with minimal effort.

Here are 5 tips for efficient pumps:

1. Do not touch the ground with his chest. The descent must be controlled. Keep a distance of 5-8 cm. To avoid errors, put a book on the floor while making pumps. When you touch the book with his chest, you know it's time to get up again.

2. If you are a beginner and traditional push-ups seem too hard, doing knee bends instead. Start face down on the floor. Lift your feet on the floor and bring your heels toward your buttocks. Bend your knees to form an L shape

If these are also difficult to pump wall. Stand two feet away from the wall and place your hands flat against. Bend your arms slowly until your face is about 2 inches from the wall. Then push back and return to the starting position.

After a few days you'll be able to do both basic and bending knees.

3. Make small changes during training. For example, try to arm and hand placement of different push-ups. Try slow pumps, one hand or pump plyometrics.

4. Perform this exercise in front of a mirror to see if the body position is correct. At the beginning and at the end of the push-up elbows are fully extended, the forefoot and toes on the ground. Legs, hips and back must be straight. If you do not have a mirror near you, ask someone to help you.

5. Divide the 50 repetitions in several games. Perform these sets throughout the day. Do not forget to drink lots of water-based liquids.

So if you want to get lean, strong body or just lose weight, you must include push-ups in your training program. Please note that fitness smarter diet smart equals smart people.

BATTLE ROPE : How a Rope Can Keep you in Shape

BATTLE  ROPE : How a Rope Can Keep you in Shape

Introducing :

String fight or the battle rope made a great looking appearance in the traditional sessions of strength and conditioning because of his incredible grip strength, which is generally considered the "father" of modern chains and beaten "Wave System" is probably the most widely used and Although there twice. these gentlemen have certainly brought back to key chains, strong men and dockers have long the benefits of working with a heavy rope.

Benefits of battle rope :

Length : 


The standard length for the fight against the ropes is 50 feet. At 50 'of rope wrapped around a pole or attached to something solid it provides an effective working length of about 25 feet by hand. While advanced users may want a rope as long as 100 'and beginners may want something shorter. When used in classes where there are two people using the same rope, or one person at each end, one can consider the purchase of 30 'or 40' strings which again will give a similar use experience 50 'doubled. If you want to shorten a rope 50 'it is very easy to do with just a knot in the center of the rope to shorten its length. By doing this, you can rope can be used by anyone, from children to advanced users.

Thickness :

For most people and most uses the 1.5″ thick rope provides the best option. This size rope presents the most versatility and can be used by nearly anyone. The grip of even trained athletes will be challenged at this thickness but beginners can still use it as well. We highly recommend 1.5″ thick ropes and they are by far the most popular size. Of course if you are looking to really push your grip strength or your goals are strongman like strength then we would suggest going up to a 2″ thick rope. This size rope is not for the average user, but it will make you strong if you can tame it!


Type : 

Type of rope is probably the most challenging question. It used to be that a rope was a rope was a rope, but today their are many options available and it can be confusing. The three main options are nylon, poly, and manila. I will discuss the strengths and weaknesses of each.

8 Strand Poly - Of all the options poly is the best bet. Our poly ropes have a nice smooth finish and are black in color. The poly ropes have the best life span and are perfect for both indoor and outdoor use. Poly rope does not absorb moisture and it floats. Use it at the beach, in the pool, in the rain, it doesn't matter. Mold and mildew resistant this rope will never let you down and never stink up your garage. Price wise poly rope is the most expensive rope.

Manila - Manila rope is what most people think of when they think rope. As the least expensive option of the ropes, manila is often the choice selected. It is the perfect rope for outdoor use as they are rugged ropes. Manila is a natural fiber rope and will have a certain amount of "shedding" and a break in period. These brown ropes may feel "greasy" or slick when you first receive them, this is due to absorbing moisture and the natural moisture in the fibers. To "cure" the rope we recommend allowing it dry in the sun and then taking a dry cloth and vigorously rubbing it over the rope. Doing this with the cloth will help to remove many of the loose fibers from the rope preventing a mess later on. Using chalk on the rope can also help during the break in period since the chalk will help absorb moisture also. While you can leave this rope outside it will rot over time if allowed to stay wet. Treat the rope well and it will last you a lifetime.

3 Strand Nylon - For many woman or gyms that cater specifically to a large female population the Nylon rope is an excellent choice. Middle of the road when it comes to pricing this smooth silky rope works well for people who prefer to be strong without sacrificing their hands to the cause. While some people find callouses and torn open hands sexy, (yes CrossFitters we know who you are) most woman and some men would still prefer to avoid tearing up their hands during and this rope is a great economical solution. One possible perceived draw back of nylon rope is that it is white and can begin to look grungy after extended use.

Conclusion : 

Get a rope! Any rope will do, but our best recommendation is an 8 Strand Poly rope that is 1.5″ thick. I hope this helps you in your quest to a stronger and better life. If you would like to see our full line of ropes please visit our Battling Ropes page. Now go Play with a Purpose!