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Fitness Gurls Athlete and Hollywood Personal Trainer, Whitney Johns, shows us why we have no excuse to missing a resistance workout no matter where you are.

This can force all the fitness progress and results you’ve worked so hard for to instantly deteriorate, which can be a paralyzing thought. But never fear resistance bands are here! Using bands are one of the easiest and convenient methods to staying on track during a time of uprooting from your normal routine for travel and holiday/new years madness.

The resistance from the bands provides for an on-the-go strength-training tool that allows for a full body workout anywhere, anytime. They are lightweight, easy to pack and they’re perfect for home or hotel workouts. So there are no excuses!

Resistance bands are also a great tool for stretching and aiding in relieving stiffness from that long plane ride or from inflammation you’re experiencing from junk foods full of sugar and preservatives.

Here are just a few exercises that can help you get started
Try taking minimal rest in between sets to keep your heart rate elevated for maximum calorie burn.
Try for 3 sets of each exercise for 12-20 reps.

Lateral Raise:
Securing the base of the band to the wall, grip the handle with arm down to your side with palm facing in toward your body. Keep a slight bend in your elbow and raise your arm out to the side to shoulder height. Take a slight pause at the top and slowly lower back down. Repeat for 12-20 reps.
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Bicep Curl:
Place your feet over the center of the band. Grip the handle keeping your upper arm and elbow tight to your side. With palm facing forward, bend at the elbow to pull your wrist to meet your shoulder until you get a strong bicep contraction. Take a slight pause at the top. Slowly lower back down and repeat for 12 to 20 reps.
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Tricep Extension:
Secure the base of the band on the wall above you. Grip the handle with your palm facing to the floor. With your upper arm and elbows staying tight at your side start with your elbow bent 90 degrees parallel to the floor. Next, press down your arm, pushing the band behind your body until the arm fully extends. Squeeze your triceps for a slight pause then return to starting position. Repeat for 12-20 reps.

For More Whitney Johns
IG @whitneyjohns
Whitney Johns is a Fitness Gurls Athlete

Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

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Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

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Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

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Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.


It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

4×15
Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

4×15
(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

4×15
All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

4×15
Abductor – GLUTES raised
Adductor

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