Side Lunge

Primary Muscle Being Worked:   GLUTE, QUADRICEP, HAMSTRING, ADDUCTOR
Secondary Muscle Being Worked:  CALF (gastrocnemius + soleus), RECTUS ABDOMINUS, ERECTOR SPINAE (lower back)

• Stand up straight with hands to side and feet hip width apart
• With right foot, take wide step to your right (keep left leg straight)
• Both feet flat on ground pointing forward
• Back must remain straight
• Begin to lower body down until your thigh is 2/3 or parallel to floor (Breathe IN)
• Right knee in alignment with right toe
• Squeeze glute and slowly return to starting position (Breathe OUT)
• Alternate between left and right (You do not have to touch the floor!)

Side Jackknife

Primary Muscle Being Worked:  OBLIQUE

• Lie on your left side, straight line from shoulder to ankle
• Place right hand behind head
• Use left arm for balance
• Raise legs and torso
• Hold for 2 secs  (Breathe OUT)
• Return to starting position (Breathe IN)
• Alternate between left and right side 

Herbalife Tea

Here Are The Benefits Of Drinking Herbalife Tea:

Toe Touches

Primary Muscle Being Worked:  UPPER ABDOMEN

• Lie on back with legs raised up to 90* angle (you may bend knees slightly)
• Shoulder blade should be pulled down towards floor
• Raise arms up, pointing your fingers towards your toes
• Contract abs and curl spine reaching for your toes (Breathe OUT)
• Shoulder blade should be lifted off the floor
• Slowly return to starting position (Breathe IN)
• (You do not have to touch your toes!)

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 with apart, knees in alignment with toes
• Keep hands to the side
• 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
• If you want to perform as an isometric exercise, try to hold position for as long as possible

Quadricep Stretch

This Stretch I Like To Do For:  QUADRICEP

• Get on both hands and knees
• Sit on your left shin
• Slide right knee back as far as tolerated
• As your flexibility will allow, grab either your calf, ankle or foot with right hand
• Use left hand to stabilize during stretch
• Slowly pull towards your glute (knee flexion)
• Hold for 15-20 secs and alternate with opposite leg

Hip Flexor Stretch

This Stretch I Like To Do For:  HIP FLEXOR

• Get on floor with hands and knees spread apart
• Position knees as wide as will tolerate (should be wider than hip width apart at very least)
• Feet should be pointing away from body
• In controlled manner slowly sit back until you feel stretch (if you feel pain, don't go beyond that point)
• Hold for 15-20 secs and return to starting position

Bodyweight Tricep Dips

Primary Muscle Being Worked:      TRICEP
Secondary Muscle Being Worked:  CHEST, DELTOID

• Sit on bench with back straight
• Place hands on bench about shoulder width apart (or a little wider)
• Feet completely flat on ground and back perpendicular to bench
• Walk feet out and butt off of bench keeping arms extended
• Slowly lower body until you reach your lowest point (Breathe IN)
• Slowly push back up until arms are fully extended again (Breathe OUT)

Reverse Crunches

Primary Muscle Being Worked:        LOWER ABDOMEN
Secondary Muscle Being Worked:    OBLIQUE 

• Lie on floor with back flat (lower back should touch the floor)
• Raise legs up and bend knees to form 90* angle
• Tighten your core and draw knees to your chest (curl hips off the floor)
• Hold for few seconds
• Slowly lower self back to starting position
• When contracting abdomen with knees to chest (Breathe OUT)
• When returning to starting position (Breathe IN)

 

Bird Dog Abs Exercise

Primary Muscle Being Worked:       LOWER BACK, ABDOMEN
Secondary Muscle Being Worked:   HIP, GLUTE

• Position self on floor with knees below hips, hands below shoulders
• Engage your core (make sure your abs are pulled IN)
• Choose what you feel most comfortable (raise leg first or arm first)
• Raise left leg until level with rest of the body 
• Slowly control balance and raise right arm until level with body
• Hold for a moment and then return to starting position
• Alternate right hand with left leg, left hand with right leg 

Bodyweight Sumo Squat

Primary Muscle Being Worked:      QUADRICEP, ADDUCTOR, GLUTE 

Secondary Muscle being Worked:   HAMSTRING, HIP FLEXOR, CALF 

 

 

• Step out nice and wide with feet turned to angle (wider = more glute and adductor engaged)
• Begin to lower body down (Breathe IN)
• Keep back straight
• Thighs should be 2/3 or parallel to floor
• Back should be parallel to shin
• Knees in alignment with toes (knees must not pass toes when lowering)
• In controlled manner, slowly return to starting position (Breathe OUT as you stand up)

What does Herbalife shake offer?

BREAK DOWN OF WHAT HERBALIFE SHAKE OFFERS:

Medicine Ball Wood Chop

Primary Muscle Being Worked:   ABDOMEN, OBLIQUE, DELTOID

• Stand shoulder width apart
• Hold medicine ball in hands with arms straight
• Bend knees slightly
• Start on the outside of left foot
• As you lift, rotate waist from left to right
• Raise arms to finish over your right shoulder
• Return to starting position (Rotate waist back to left side)
• As you go up (Breathe IN)
• As you go down (Breathe OUT)

Double Unders (Cross Fit style of jump-rope)

Primary Muscle Being Worked:         CALF, HAMSTRING, WRIST, FOREARM
Secondary Muscle Being Worked:     CORE, QUADRICEP, GLUTE

• Feet together, rope in hand
• Jump up using toes (looks like standing calf raise position)
• Control rope and turn with wrist
• Timing is important
• Jump directly before rope is to hit ground
• Start off with single jumps 
• Progress to double jumps every 3-5 turns

Herbalife % breakdown.

The Key To A Great Physique:

80% NUTRITION
20% EXERCISE

Essentially it is what you put in your body. If you want to drop some weight, decrease your bodyfat and tone your core. Contact me at (ngozi749@gmail.com) so I can get you started on HERBALIFE.
 

Bodyweight Lunge

Primary Muscle Being Worked:          QUADRICEP
Secondary Muscle Being Worked:      GLUTE, HAMSTRING, CALF

• Place hands on waist
• Step forward and place foot flat on ground from heel to toe
• Bend front knee and keep in alignment with toes
• Front thigh should be parallel to floor
• With opposite leg, bend knee and move closer to floor (knee does not touch the floor)
• As you go down ( Breathe IN)
• As you step back up into starting position ( Breathe OUT)

Leg Raise

Primary Muscle Being Worked:        LOWER ABDOMEN
Secondary Muscle Being Worked:    HIP, INNER THIGH

• Lie on your back with your feet placed together
• Place hands to your sides (Beginner should place hands under buttocks)
• Slowly raise legs up to 90* angle (or as high as your hip flexors will allow)
• Hold for one second
• In controlled manner, slowly lower legs to starting position.
• Legs go up (Breathe OUT)
• Legs come down (Breathe IN) 

 

Modified Push-up

Primary Muscle Being Worked:        CHEST
Secondary Muscle Being Worked:    SHOULDER, TRICEP

• Place hands a little wider than shoulder width apart
• Keep your back straight (Draw imaginary straight line from shoulders to knees)
• Slowly lower torso keeping elbows close to body (Breathe IN going down)
• Hover above the floor
• Slowly push up and return to starting position (Breathe OUT going up)

Pulse-Ups

Primary Muscle Being Worked:  UPPER ABDOMINAL

• Lay on back with legs straight up
• Feet position should be parallel to floor
• Hands flat on sides (Beginner should place palms on floor under the buttocks)
• Engage upper abdomen by lifting hips off floor
• Push your lower torso upwards in straight line (Breathe OUT)
• Slowly come back to starting position (Breathe IN)

Barbell Curl

Primary Muscle Being Worked:        BICEP
Secondary Muscle Being Worked:    ANTERIOR DELTOID(Front of shoulder), FOREARM

• Posture is important so stand up straight
• Grab the barbell with your palms facing away from your body
• Hold bar a little closer than shoulder width apart
• Elbows kept at sides entire time (When you curl, elbows should still point down)
• Slowly curl up, slowly come down (many people injure themselves going down, go slow)
• This is your count: 1..2..3..4 going up and 1..2..3..4.. going down.

 

• Dont forget to breathe. Dont hold your breath. 
• When you curl (breathe IN)
• When you come down (breathe OUT)

Barbell Romanian Deadlift

Primary Muscle Being Worked:       LOWER BACK
Secondary Muscle Being Worked:   BUTT, INNER THIGH, QUAD, CALF

Here's How:

• Go slow, focus on your form. 
• Position your feet about shoulder width apart. 
• Your knees should go in alignment with your toes. 
• Make sure your back is flat, not hunched over. 
• Lift up slowly and breathe in. 
• As you start to lower the weight in a controlled slow manner, breathe out. 

 ***It's form before weight people!!! Always remember its your back. You dont want to injure yourself.

I would like to have this blog as an interactive blog. I am not going to spit out fitness jargin to you. I will post things to help make fitness easy for people who are not well versed when it comes to exercises.