The latissimus dorsi are the large triangular muscles that extend from under the shoulders down to the small of the back on both sides. These are the largest muscles of the upper body. Their function is to pull the shoulders back and down.

The spinal erectors are severa...

If you have been struggling with your fat loss,  I would like to provide you some steps that you can follow to boost your fat loss. First of all, DON'T PANIC, when we stress out about getting leaner, we just increase our cortisol production, common effects of high cort...

Muscle tissue is sensitive to any muscular activity; carbohydrates, protein and fat intake; and hormonal fluctuations. The interactions of those variables determines the balance between muscles synthesis and muscle destruction. If I increase my protein consumption, I w...

Weight and body fat composition are topics of great interest to athletes, coaches and to those interested on improving their general health and fitness. A healthy weight allows performance improvements , reduce the risk of injuries and promotes an optimal immune system...

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OUTDOOR WORKOUT 

The workout consists in 3 exercises, focused mainly on push movements. I show 3 different variation for each exercises:


1) Low quick step up (beginners), low step jump (intermediate), high step jump (advanced) - get 3 sets of 5 each.


2) Push ups: Kneeling push ups (beginner), regular push ups (intermediate), jack push ups (advance) - do 3 sets of 5.


3) Lunges:  Forward lunges (beginners), split lunges (intermediate), butt-kicker jumps (advance)- do 3 sets of 5 per leg.

ILEG TRAINING 

I am a big fan of heavy lifting, specially when I'm training my legs. Most women run away about this technique because they feel scare about getting "too muscular" or "too manly".

The truth is: YOU NEED MUSCLES !!! specially if one of your goals is tone up. If you  are a beginner, you have to go slow and make sure your tendons and muscles are adapting to the loads properly.

My rule is: "use the maximum amount of weight you can handle without losing your form". 

There are a lot of techniques you can use to increase your maximum strength, but I suggest always be supervised by a professional who checks your form and spots you effectively. 

When you go heavy, go on low the reps and increase the sets (5-3 sets of 5 per exercise, perhaps). Pick up 3 compound exercises like squats, leg press and lunges. Remember warming up with 10 min of cardio and dynamic stretching exercises before you start your workout.

 

Questions? Send me a message.

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