Tuesday, February 23, 2016

Herbalife Nutrition


If you are interested in losing weight and toning up or gaining weight, Contact me for more details at NGOZI749@GMAIL.COM.

My website is:


 I am an herbalife independent distributor located in NYC but I can help you regardless of whatever state or country you may be in, so long as Herbalife is located there.

Thursday, October 29, 2015

Sledgehammer Training

Primary Muscle Being Worked:      FOREARMS, CORE
Secondary Muscle Being Worked:  BACK, SHOULDER, TRAP, ARMS

  • Face tire and plant feet flat on ground
  • Left foot forward , right leg back
  • Grip hammer with left hand under, right hand on top
  • Swing hammer around right side, over head and down ( Breathe OUT)
  • Repeat motion and alternate sides

Wednesday, September 9, 2015

Treadmill Footwork Fun

Primary Muscle Being Worked:  CALVES

  • Practice on floor, then progress to treadmill at slow pace
  • Start by walking sideways on balls of your feet
  • Going to your right, step left foot in front of you right foot
  • Quickly move right foot to the right
  • Then switch and step left foot behind right , rotating your hips
  • Quickly move right foot to the right
  • Alternate side and move to left

Monday, August 10, 2015

Weighted Bridge Exercise

Primary Muscle Being Worked:      RECTUS ABDOMINUS, GLUTE
Secondary Muscle Being Worked:  HAMSTRING, ERECTOR SPINAE (lower back), ADDUCTOR (inner thigh)

  • Lie on your back with knees bent up and feet flat on ground
  • Keep legs hip width apart, knees in alignment with toes
  • Place barbell over waist, (use a padding for comfort support)
  • Slowly raise hips up and draw stomach in
  • Squeeze your abdomen and glutes (should also feel your lower back tighten)
  • Body should form a straight line from knees to shoulders
  • Hold this position for 2-4 secs and return to starting position

Wednesday, June 24, 2015

Muscle Ups

Primary Muscle Being Worked:       CHEST, BACK, SHOULDERS, BICEPS, TRICEPS
Secondary Muscle Being Worked:   CORE

  • There are different progressions
  • Must be able to do a regular pull-up
  • Must have core strength
  • Swing using kipping motion
  • Pull up to chest
  • Use a box to jump on, this will help you get over the bar and learn how to press up
  • Once you can successfully do all of these, then do without box as shown in video!

Wednesday, April 29, 2015

Leg Raise to Pulse Up

Primary Muscle Being Worked:      UPPER ABDOMEN, LOWER ABDOMEN
Secondary Muscle Being Worked:  HIP, INNER THIGH (Adductor)

  • Refer to previous posts for LEG RAISES and PULSE-UPS
  • Press barbell up and hold with arms extended
  • Raise legs up slowly 
  • At 90* angle, thrust lower torso to sky, lifting hips off floor (Breathe OUT)
  • Slowly come down and lower legs about inch or two off floor (Breathe IN)

Tuesday, April 7, 2015

Hanging Leg Raises

Primary Muscle Being Worked:        ABDOMINAL
Secondary Muscle Being Worked:    LATS

  • Hang from bar
  • Keep legs straight
  • Tighten your core 
  • Slowly raise legs up until at 90* angle or as high as can tolerate ( Breathe OUT)
  • Slowly lower legs to starting position (Breathe IN)