Your best chance of being disease and cancer free!!! EAT ORGANIC!!

Motivation!!

If it were easy, everyone would look like a Greek god! The road to success is tough but it makes it that much more special when you achieve it!! REMEMBER: A fit body is a sign of hard work and dedication--it can not be paid for or achieved overnight! It MUST be earned!!

WORKOUT TIP!

For anyone wanting to tone up or lose body fat THIS IS FOR YOU! Working out burns more calories over-all then cardio because it burns calories for over 24 hours rebuilding the torn muscle fibers. Cardio keeps you burning calories for only about an hour or two after you're done.

THE ANSWER: Do both!! Both males and females should do cardio AND work out for most efficiency in toning or losing fat. Simply having more muscle on your body burns fat!! Noo, ladies you won't "bulk up" if you lift weights!

Side Plank Rotations

This exercise is an advanced core exercise that takes the conventional side plank to the next level!! You should master the side plank before attempting this exercise. Try for 12-15 reps on each side!

How to Find Maximum Heart Rate for Cardio

220 - Age = Maximum Heart Rate

After finding this number you can then decide what Target Heart Rate Zone you are ready for. This varies depending on age and how active you are. 

LOW:

55%-65% of MHR

MODERATE:

65%-85% of MHR

HIGH:

85%-100% of MHR

GO GET IT!!

Medicine Ball Sit-Up w/ Russian Twist

http://youtu.be/RivWTYeLIW0 

This is a great all around abdominal exercise. It combines the abs and obliques into one!

Killer Bicep Routine for Mountain Peaks

Tired of the same routine? Check out this badass bicep/forearm workout: 

1) Smith-Machine Ladder Bicep Curls

       (Using just body weight to pull up)

5 sets of 12-20 reps (going to failure)

   ***video will be posted soon!!***

2) Wide-grip cable EZ Bar Drag Curls

       (Elbows come back in the positive movement for better contraction)

5 sets of 12-15 reps (keep arms moving w/constant tempo for more blood flow)

3) Cable Crossover Bicep Curls

4 sets of 12 reps (quick tempo again)

4) Standing Dumbbell Hammer Curls

 4 sets to failure (2-3 Dropsets each set)

Forearms:

1) Barbell Wide Rev. Grip Curls

5 sets of 15

2) Cable EZ Bar Rev. Grip Curls

6 sets of 12-15