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Monthly Archives: April 2010

Top Ten Exercises for Your Legs and Butt Pt. 2

Finally! The last five of the top ten exercises to get your legs and butt in shape for the summer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        6.      SUMO SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This squatting movement is difficult but it isn’t as hard to perform as the squat.  Be sure to go down low enough so you engage your quadriceps, hamstrings, and especially your glutes.  This exercise targets the inner thigh/glute area making this a must exercise for bathing suit weather!

        7.     QUADRUPED HIP EXTENSION

                Now that the thighs and hamstrings have gotten some work, focus on your glutes.  This exercise is great for your butt.  It will help tighten and firm that area right up!  Be sure to use a full range of motion on this exercise but do not arch your back during this movement. Keep as much stress on your glutes as possible.  This is one of the BEST exercises to isolate your glutes.   

       8.  SPLIT JUMPS

               Great for overall leg development, coordination, and toning, this exercise is a more advanced move and should only be done once you have mastered walking lunges.  Once you have mastered walking lunges and can progress to this movement, you will know why this should be a staple in your routine. Your legs will shape up like never before!!!

      9.   UP HILL WIND SPRINTS

              Why do football players have great legs?  They train them hard!  There isn’t one exercise that will tax every system in you body like up-hill wind sprints.  Start out slow – begin with short sprints, say 20 -30 yards.  Start out by doing sprints for fifteen minutes, only resting long enough back to your original starting point.  Once that is a breeze begin increasing the distance you are sprinting until you are doing 40-60 yard sprints up hill.  At that point everything will be toned! 

        10.    STANDING CALF RAISE

                If you still fell like you need to do a little more toning for your legs and glutes, take the next step and start doing uphill walking lunges.  Do your lunges walking up hill taking long deep strides for 303-40 yards. 

   That’s it!  Now you have the top ten exercises for your legs and butt.  If, you include these exercises into your routine for 6-to-12 weeks and that still doesn’t do the trick, nothing will.  So get to work!   To have a program constructed that will assist you in reaching your fitness goals contact us today!

Malcolm Tears II

Elite In-Home Personal Trainer

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com

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2010 Competition Dates and Ticket Information

 

          First off, I’d like to say thanks to everyone who has been so supportive during my preparation for the upcoming shows.  In order to make sure as many of you get this information as efficiently as possible, I have posted links to each events web site below.   You can find all the information you need to be able to make the appropriate plans so that you are able to attend.  The tickets are very affordable and if you carpool, you can save gas and our environment at the same time!  I highly encourage everyone to go; attending one of these events is an experience you will enjoy and won’t forget! I hope to see you all there!

 

2010 GNC NPC Contra Costa Bodybuilding, Figure, Fitness, and Bikini Championships (NQ)

 

 

2010 GNC NPC California Bodybuilding, Figure, and Bikini Championships (NQ)

 

 

          

Feel free to call or e-mail if you have questions!

Malcolm Tears II

http://www.elite-personaltraining.com

Insider Exclusive! Advanced Training Routine

 

          Here is an inside look at Elite In-Home Personal Trainer Malcolm Tears II current workout routine as he gets ready for the 2010 Contra Costa Classic and the 2010 California State Bodybuilding Classic.  This program should be only be followed by an advanced athlete with years of training under their belt.  If you are not at that level yet or even if you never have aspirations of being a top competitor in your sport, you can take some of this valuable information and apply it to you training and watch as the results begin to show and people start to take notice!  So far, Malcolm has lost 24 pounds and has seven and a half weeks left until he steps on stage at the Contra Costa Classic.  How much more will he lose? Stay tuned to find out.  Until then, DO WORK SON! 

Training 

      Malcolm’s training is done with the intensity knob turned all the way up!  He typically does 12-15 sets per bodypart, 5-15 reps per set.  Each workout lasts no longer than forty five minutes .  The exception is on leg day.  On leg day, Malcolm does 24 total sets in only 75 minutes, doing between eitght and fifteen reps per bodypart!  Calfs and abs are done either at the beginning or end of his workout and he always does eight sets.  The rep range for calfs and abs can vary anywhere from 10 to 100 reps!

Monday : Chest/Calfs

Tuesday: Back/Abs

Wednesday: Legs/Calfs

Thursday: Shoulders/Abs

Friday: Arms/Calfs

Saturday: no weight training

Sunday: no weight training

Cardio

     Malcolm’s cardio routine is as follows.  This routine is followed every day:

  • Cardio session #1 is done before Malcolm’s first meal for 40 minutes walking on the treadmill.
  • Cardio session #2 is done mid-day for 30 minutes walking on the treadmill

Questions?  Send your questions to any of the links below and a response will be returned promptly!

916.503.3255

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com

Sneak Peek

 

Malcolm Tears II

Elite In-Home Personal Trainer @ 7 weeks out from 2010 Contra Costa Classic and 8 weeks out from the 2010 Cal State Bodybuilding Championships

 

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com

Top Ten Exercises for Your Legs and Butt

Here are the top ten exercises to get your legs and butt in shape for the summer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        1.      SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This is a tough exercise.  You must be sure to go down low enough so your knees form a 90 degree angle; come back up making sure not to lock your knees out at the top.  This exercise will work your thighs, hamstrings, and your butt… but only if you go ALL THE WAY DOWN!

        2.     WALKING LUNGES

                These are great for your butt.  They will tighten that line between your butt and the back of your leg (hamstring) and keep your glutes from sagging.  It will also help develop separation between your leg muscles so the natural lines in your legs will show as your fitness level increases giving you that long and lean look!   Be sure to use a full range of motion on this exercise as well.  IMPORTANT TIP: Do not go so low that your knee touches the floor; you could injure yourself that way.  Stop a couple inches above the floor.

       3.     LEG PRESS

               Great for overall leg and glute development.  This exercise is great when done using the drop set technique.  This technique is best performed when accompanied by a personal trainer.  Again always use a full range of motion and be make sure you don’t lock your knee’s our so you don’t risk hyper extending your knee.

      4.   WALL SITS

              This exercise is well known to most…. but they are avoided by most! Why?  THEY BURN!   Start with sets that last 30-seconds and add time from there.  Make sure your knee is at a 90 degree angle and be sure to squeeze all your leg muscles – butt, hams, and quads the whole time!  This is an isometric exercise and is great for strengthening and firming!

        5.    STANDING CALF RAISE

                Can’t forget about the calves!  Calves finish your legs and butt off and give you a more aesthetically pleasing look.  Walking around with legs and a butt to die for but calves that are non-existent only takes away from the hard work you did to get your legs and buns of steel.  Standing calf raises can be done with or without weight no matter where you are in your training.  Try doing three sets of 100 calf raises each and call me the next day.  I bet you’ll see a difference if you do that for six – to – twelve weeks!

   That’s it!  You only get the first five today.  You can have the last five next week.  Get started on these exercises for now and let me know how you do!

Malcolm

Elite In-Home Personal Trainer

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com