The Holiday S.N.A.P. Back Routine

AN. 1 WEIGH IN

Need Damage Control?

Try The Holiday S.N.A.P. Back Routine

You know the story. Weeks of holiday gatherings seem to have set you back months with your fitness goals. After indulging in decadent food and cocktails, your pants are snug, you're less toned and your energy has plummeted. According to personal trainer, JR, owner of 2DayBeFit, all is not lost. In fact, you can shed more then you gained quickly with his secret weapon - The Holiday S.N.A.P. Back Routine. 

Consider that spare wreath around your waist obliterated when you S.N.A.P. - Squats, Nutrition, Arms & Abs, Post Workout - back!

 S=Squats.  4 sets.

·         25 Pulsing squats

·         15 squat  10 sec holds

N= Nutrition: Put down the donut and get back on the wagon.

A=Arms & Abs

Arms: Supersets Group 1-3sets, Group 2-3sets.

Group 1:

·         15 Preacher Curls

·         15 Hammer Curls

·         Plank Position (45-60 seconds)

Group 2:

·         Body weight dips 25

·         Push ups

·         Side planks each side (45-60 seconds)

P= Post Workout

Finishing your workout you never want to forget the all-important CARDIO!  30-45 Minutes of your favorite cardio exercise.  I personally enjoy the Stairmaster 72 step rate for 45 minutes.

Happy Holidays, let’s get it right today with 2DayBeFit.com @2daybefit

"Goo goo over Lady Gaga: Your Favorite Celebrity's Training Program"

Pop star icon Lady Gaga is admired by many across the globe for her music, talent and having a great body. Working with celebrity trainer Harley Pasternak, together they have been able to design a program that builds up her stamina for stage performance and cardio fat burning results.

Harley, the writer of “the 5 factor workout” has achieved success with celebrity clients with his 5-Factor diet and fitness plans. By incorporated Harley 5 factor methods which consists in barbell dumbbell combination weights, jogging, jumping rope and a circuit training routine. Gaga has been able to burn those calories and prepares her for onstage performances.

So according to www.squidoo.com/lady_gaga_workout let’s take a peek into Lady Gaga circuit training routine:


Workout Routine
- Warm up - Jogging for 5 minutes

Circuit
- DB back Rows - which train your upper back and posture muscles,

- DB deadlifts - which target your hamstrings, thighs and butt

- Sides bends - which work your love handles and obliques.

* All 3 exercise as a circuit, three times for 25 reps each set

Cardio
- Skipping Rope - 5 minutes

The last part of Lady Gaga’s routine is the most important, Eating healthy. I personally believe that your diet is 75 to 80 percent of your fitness and health routine.

Stay focus and workout to achieve that look you want just as your favorite celebrity does.

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Channing "Chan" Tatum: Your Favorite Celebrity's Training Program"

And we’re back!!! From a week long commercial break and now that we’re back, it’s time to bring you the latest Celebrity Fitness Program. Now, this week’s program is special. It’s about a guy that I just so happen to be friends with. We go all the way back to playing high school football together. He has had great success in his career and he’s blowing up the big screen right now. My boy Chan better known as Channing Tatum.

Chan has always been an athlete, so getting into shape isn’t a problem for him. That doesn’t mean he doesn’t work hard in the gym. As for most movie stars, Chan tends to train for the parts he plays. My research shows that the majority of his training is H.I.T., High Intensity Training similar to crossfit, according to hubpages.com. His workouts are with short breaks, an increased heart rate and timed. Chan’s workouts are usually completed in under 30 minutes.

The program used for Mr. Tatum’s regimen is total body base, with no emphasis on isolated training. It calls for a 3 to 1 workout week ratio. So ladies and gents here’s an example by trainer William J Harris of the method that Channing Tatum A.K.A Magic Mike’s could use:

Workout Routine*

• Day 1 - 6 sets
• 10 pull-ups
• 30 kettlebell swings
• 50 walking lunge steps.

• Day 2 - 6 sets
• 150 rope skips
• 15 clean and jerks.

• Day 3 - 5 sets
• 100 mountain climbers
• 75 push-ups,
• 50 sit-ups
• 25 box jumps.

*This is to be executed as fast as possible

Constantly check your form doing this style of workout. It’s a great H.I.T workout for those who are looking to get in and out of the gym.

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"American Idol to Fitness Idol: Your Favorite Celebrity's Training Program"

How did she do it? All of America is wondering how Jennifer Hudson became a fitness icon. Hard work!!! Nothing more, nothing less. She worked her butt off - no pun intend. Her focus and determination has been an inspiration to all, men and women alike.

So, you understand the right mindset is crucial but how did she do it? Proper diet and exercise routine.

According to Hollywoodlife.com, Jennifer worked with Celebrity Trainer Harley Pasternak. She designed a 25-minute circuit training regimen that included cardio, lunges, shoulder presses, and ab exercises five days a week. Jennifer worked her way up to 50 minutes and an additional 25 minutes of cardio.

For 2012, Jennifer has a new redesign program as reported on Dr. Oz. She still has a circuit routine, which I love. Her routine is short, sweet and simple. Yet, it targets her upper and lower body, core and cardio. Let’s take a peek:

Workout Routine

• 1. Sit-ups
• 2. Push-ups
• 3. Squats

“PERFORM 25 REPS OF EACH EXERCISE BACK TO BACK AND REST FOR 1 MINUTE. COMPLETE THE CIRCUIT 4 TIMES.”

Cardio Routine

• 1. Jump rop

“25 MINUTES STRAIGHT OR FOR BEGINNERS 5 SETS OF 5 MINUTE ROUNDS”

First, I would like to thank Jennifer for continuing to motivate all of us by  leading a healthy and fit lifestyle. Her inspiration will undoubtedly encourage others to strive to achieve and accomplish their goals for many years to come.

So jump on board and become an “American Fitness Idol!”

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"Making Cents of Fitness: Your Favorite Celebrity's Training Program"

Fellas, It’s your turn to discover the routine of your favorite celebrity. 50 Cent, yes I’m sure you’ve seen him and ask the question “what is his workout routine”. Trust me, it’s something that we can all do and I’m sure your lady will push you to do it ;). 50 uses a workout split of upper and lower. Accord to fortiusfitness.com, this is 50’s split:

• Monday: chest, shoulders, triceps
• Tuesday: back, biceps
• Wednesday: lower body, HIIT
• Thursday: chest, shoulders, triceps
• Friday: back, biceps
• Saturday: lower body, HIIT
• Sunday: rest

This split give his upper and lower body a chance to rest before attacking it two days later. Rest and growth are the keys to any workout regimen. So let’s dive into 50’s routine, his plan is design for looks and for work. As a performer, he trains with extreme intensity in order to maintain endurance onstage. He does what is describe as “40 minutes of Hell” to duplicate his onstage performance, this is according to squidoo.com. Here’s an example of one of 50’s workouts:

• Pushups: max in 60 seconds (no rest)
• Pull ups: 12-15 reps (no rest)
• Chin ups: 12-15 reps (1 minute rest)

• Arnold Dumbbell Press: 12-15 reps (no rest)
• Seated Cable Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Arnold Press: 12-15 reps (no rest)
• Seated Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Power Cleans: 8-10 reps (no rest)
• Single Leg Squats: 12-15 reps (no rest)
• Squat Jumps: max in 30 seconds (1 minute rest)

Cleans: 8-10 reps (no rest)
Single Leg Squats: 12-15 reps (no rest)
Squat Jumps: max in 30 seconds (1 minute rest)

As you can see, the intensity of this workout is extremely high. His program is design for an advance gym goer. Beginners don’t be discourage, you can always modify 50’s program to fit your level of training by cutting down the reps and extending the rest periods.

Now it’s your turn to go make cent of your workout. Enjoy!!!

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"KEYS TO FITNESS...Your Favorite Celebrity's Training Program"

I know you ladies see how your man looks at the body on Alicia Keys. I get it, because I look at her and say, “DAMN, Swiss is a lucky man”. Well, ladies don’t be jealous, just change it because you have the control to change it. Here is what I’m going to do, I’m going to show you the workout routine that Celebrity Trainer, Harley Pasternak, has put together for Alicia Keys according to fitnessmagazine.com, then I’ll give you my thoughts on what I would keep and what I would change. I have not assessed Alicia so my comments are strictly based on what I see in the routine. Let’s get to it:

• 1. Standing Oblique Flexion
• 2. Bench Step-Up
• 3. Reverse Incline Row to Rear Fly
• 4. Cross-Twist on Bench
• 5. Bench Wide-Grip Push-Up
• 6. Bent-Knee Deadlift
• 20-Minute Calorie Busters

This is an amazing total body workout. This is similar to the type of functional training circuit that I design for my clients. BUT, there are a few things that I would change. First, Standing Oblique Flexion, ladies remember that your oblique develops just like any other muscle. So, if you are performing oblique flexion, they will start to grow outward giving you that boxy shape. Focus more on your core abdominals by doing planks, crunches, mountain climbers, etc. Your cardio and diet will trim that abdominal fat around the waist, giving you that V-shape you all want. As I look at the rest of the routine Harley has designed, I honestly love it.

This is a great routine that most people can follow. If you have any lower back injuries do not perform the Cross-Twist on Bench. Instead, choose an alternative abdominal exercise that does not cause spinal flexion or rotation.

Guys don’t worry, next week will be your turn. LADIES FIRST

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