Category: Full Body Workout

Legs and Core Workout

December 27, 2020

Today, I have the legs and core workout for you.

I want to make sure that you guys get the description so that way you understand not only the exercises, and how to do them and how not to do them wrong, or how not to do them improperly.

Let’s go ahead and knock this out.

If you have not yet already, check out my video on dynamic warm-ups because whenever you do any exercise or exercise program, you want to make sure that your body is warmed up.

Alright, we’re gonna go ahead and do a…

Step Back Lunge

You’re gonna do all eight reps, all on the one leg. You’ll see how you’re stepping back and you want to make sure that when you’re doing this, you get a good step back. If you don’t want to use dumbbells, don’t use them, you make sure you have the proper form first. You only want to be sure you’re driving up through the heel of the front foot and make sure when you step back, your knee is going to be behind your toes.

This is one of the safer lunges to do. A lot of times, if you’re starting off, it’s a good one to do, you’re stepping away, you’re not lunging into it or you can actually push it near the top of your toes.

Good-Morning

The next exercise is a good-morning.

You need one or two things:

You either hold two dumbbells in front of you, you’re gonna have stiff legs, and you’re going to keep pushing your butt back and it is very similar to your stiff-legged deadlift. But the good thing with this is you’re really engaging your core because you have your weights at a farther away from the access of what you’re trying to use. So since you had enough at your shoulders, your core is much more engaged because of where the dumbbells are placed.

2. Or you can grab a dumbbell and just do one dumbbell and make it heavier.

Good-morning is very similar to the stiff-legged deadlift, it’s just that the weights are up higher, either on your shoulders or in front of your shoulders.

Alright, those are the first two leg exercises of our legs and core workout, we’re going to do…

Ballistic Calf Raises

Instead of just doing calf raises, we’re making them ballistic, and you’re hopping from side to side.

When holding dumbbells and hopping from side to side, you’re also working your obliques and core as well. But with this one, make sure that your shoulders are back so that way you don’t hurt yourself when you’re doing it because if you’re all forward and your shoulders are forward, the tendency to possibly hurting your back.

Always be watching yourself in the mirror, pay attention and mindfully of what you’re doing, that way you guys don’t get injured.

Alright?

The next ones are…

Reverse Crunch

The biggest thing with this, if you don’t want to engage your lower back, you also make sure your back is flat on the ground. You want to keep your hands under your butt so that way you keep your back and grow and you’re literally just popping your hips up and you only come down and not bring your feet all the way down because then lower back arches. You want to make sure that you keep that lower back driven into the ground, popping it up. If you do want to bring your lower legs down to make it more advanced, only go as far as you notice before your lower back comes off the ground.

So mindfully, you’re going into these exercises.

Goblet Squat

I like holding the dumbbell like this, preferably. You can use a kettlebell dumbbell, doesn’t really matter what you use as long as you’re using a weight.

Alright, so goblet squat, just like a squat. The core is super-engaged though because you’re holding yourself upright. Each one makes sure you stay in your heels and do a good squat. When people are starting with me, I usually put something behind them so that way they can sit their butt back and tap it to the box or stab or couch or chair, whatever you’re using.

A goblet squat, holding the weights like that, you’re gonna go ahead and sit your hips back into the exercise. Stay on your heels, keep your head up, staring at a focal point. So get a focus point out there, stare at it, keeping your head up, keeping that core engaged, driving through your hips. Core super engaged which is great.

The next exercise for our legs and core workout is…

Single-Leg RDL

You can do this without holding on to something. It’s great for balance. It’s just like a stiff-legged deadlift, except you’re doing just one leg. The biggest thing with this is keeping the dumbbell super close to your leg, push your butt back, keep your body square. Don’t twist into it to try to get deeper. Keep your back straight, push your butt back.

Also, I try to have people even honestly, knee forward so it helps them to drag through their hips and engage their glute and hamstring. You want to lean your shoulders back and transfer those hips. Stretch it down, everything’s controlled, it’s not a fast motion, you’re not flying through this trying to get it done. You want to do everything properly, mindfully understand your body, and the mechanics of it so that way, you get the best benefit out of it.

All right, so you’re gonna do both legs, and then we’re going to do a…

Single-Leg Calf Raise

Whatever hand you’re holding, the dumbbell in is the toe you’re rising up on. If you need to find something, if you have a step, and you want to use a step, the biggest thing is keeping that knee locked, and getting a good range of motion with your heel going up and down. Good ankle mobility.

Dumbbell Side Bend

You want your feet together, shoulders back, and you’re reaching away from the dumbbell.

I want to say 90% of the people do this wrong. They’re letting the dumbbell do all the work. You’re taking that dumbbell and you’re working opposite.

Curtsy Lunge

The same thing with goblet squats but this is a lighter exercise. When you do a goblet squat, it’s gonna be a lot heavier.

Curtsy Lunge is stepping behind your foot, tucking your foot and kneeling almost where your heel is and coming up. You can do all 10 of these to the same side and then alternate, or you can alternate in between each one.

This is great for hips. It’s driving through hips, building the glue, making all of it strong.

Like I said before, if you’re not advancing and you don’t feel you can do some of these legs and core workout, definitely don’t use weights at first. You can get used to something and then move into a more advanced motion.

Hip Thrust

You’re just laying on your back.

This can be a very heavy exercise. I teach all kinds of these like the barbell hip thrust, but this is just from the ground, driving your hips up, squeezing your glutes, so you’re pushing the dumbbell down in a downward motion so that way it stays up on your size when you’re doing this. Alright, so you just drive up, pushing through your heels, and squeezing your glutes and hips.

Slider Hamstring Glute Raise

I love sliders. It’s super easy to travel with and go anywhere. A good addition to make everything even more advanced.

So same thing, dumbbells on your hips, sliding in while lifting your butt. You’re not coming in and then lifting. You’re literally lifting, engaging the whole hamstring along the way and the insertion of wear ties in your glute, and then the finishing movement is a major glute squeeze at the end. Just keeping that there driving your hips up, then you drop your hips, slide back out, keeping your toes straight up. So your legs are flat, toes are straight up, and you’re pulling it in, you’re lifting before you start, lift and pull it sliding into you.

And the last one for this entire program is the…

Half a Turkish Get-Up

You want to hold the dumbbell directly over your chest.

The cool thing about this, to really get that core activated is you’re going to roll to the side, your obliques are locked up, and you want to finish with it above your head. The same way back down, elbow flat.

You’re working this hole of abdominal and oblique on the one side and the five of them and then five on the other side, the same thing rolling up onto your elbow. The dumbbell rotates and stays up and then finishes it all the way up top.

It’s a tough exercise.

You can do this at home, you can do this at the gym, you can really honestly do this anywhere that you have dumbbells or any type of weight. Hopefully, you guys enjoyed these legs and core workout.

If you have not yet already, definitely subscribe to my YouTube channel, Brent Kasmer, so that way you’re notified when new workout and exercises stuff comes out.

If you want a program designed for you to get the most out of it, to get the best effect in the quickest amount of time, reach out! This is what I do, this is what I help people not waste any more time, get what they need to get in and done and exactly what they’re looking for to get the best benefits out of it. So hit me up, reach out to me or DM me on any of the social platforms and I will see you soon.

Best Chest Exercises to Isolate Your Upper Pecs for Serious

December 20, 2020

What’s up my fitness family!

Guess what? Today, I’m going to be sharing with you the best chest exercises.

Super excited to share with you big concerns a lot of my clients have, not only face to face but a lot of questions that I get online as well. So hopefully this can clarify some of this.

I’m going to start with a typical one, everyone is aware of it, it’s the barbell incline bench press.

Incline Barbell Bench Press

You can do this with Dumbbell Incline Bench Press as well.

I like the dumbbells a little bit better but the biggest thing when you’re gripping your barbell is you want to make sure when you grab it, your hands are right at your elbows or outside your elbows just a little bit. You don’t want to be grabbing it in close because it turns up into too much more of a tricep exercise than it does a chest exercise. You want to get a good range of motion, you also want to get a good stretch on that chest as well so that way, you’re getting good motion with it. If you can’t get to your chest and are stuck in the row, don’t make yourself and force it and hurt your shoulders when doing so. As you get stronger and as you get into that range of motion, you’re getting that as deep as you can.

Incline Barbell Bench Press definitely hits those upper pec muscles. You’ll see this as we go on and get more into the isolation movements, you’ll see that upper clavicle, that pec joint, and it’s a good separation in there so you’ll be able to see the difference in that as well.

Incline Dumbbell Press with Reverse Grip

All right. This is one you might not be aware of but this is one of the best chest exercises. This is the incline dumbbell press but we’re going to do it with a reverse grip.

When you’re going to hold the dumbbell, lay down on the incline press, and the goal is to squeeze those dumbbells together as much as possible. So you’re squeezing them together and pressing up but the biggest part of this is the actual squeeze. I’m not a huge fan of chest flies but they’re necessary. because you do want to create that blood flow. It’s not supposed to be a major power movement, though, which a lot of meatheads turn it into. It’s not a power run but this, with that squeeze, you’re getting that cross body contraction. You’re squeezing those dumbbells together and just driving them up, squeezing the upper part of the chest.

Alright, we had the dumbbell reverse grip presses.

Incline Push-ups

You could do this with a dip bar and the equalizer, it’s a little safer when you use a wall, but I’m just gonna use the post to the power rack. You’ll want something to climb so that way your feet are up but you also want to have the motion or a little more added in front of your shoulders.

So, you’re going to climb up and you’re coming down towards it, and pushing back up. You guys can start to see the upper part of your chest start to engage. If you don’t have bars, you can do this on the floor, pressing more upwards and back towards that bar or wall.

These are great, get you to use dumbbells as well to give you that force.

Landmine One Arm Chest Fly

This kind of forces your hands and arm to be in the right position. You’re going to come out and around and up, this is a landmine one arm chest fly.

The great thing I love about doing one arm motions as one of the best chest exercises is that a lot of times I’ll use my other hand to locate the part of the muscle that I’m actually using. This way, you can not only see it engage if you’re using the mirror, but you could also feel it engage just to make sure you’re hitting the right spot. Just a small angle variation, if you aren’t feeling right walking back a tiny step, you can be sure that it’s in that angle that you’re trying to reach that muscle.

Alright.

Cable Upper Chest Fly

I’m going to take you to the cables. I’m gonna start off first with flex lines. These are the best pieces of equipment, if you’re going to build out your home gym, these all come into separate blocks. You don’t need all of these, I just have them because of my training facility.

It’s all done in air compression. I’m gonna grab a plus and a minus, it’s all with air, and you can go from as little as zero weight up to 300 pounds of pressure pretty fast. So you’re gonna lean forward, and we’re going to just concentrate on hitting those upper pec muscles for a chest fly.

Okay?

Like I said, it’s not like a major power movement, this is something just to get the blood circulating, sometimes before you’re going into a major power movement that way you’re engaging those muscles ahead of time to get the most out of it.

Cable Half Moon

You can do this with bands or cables.

This is not a heavy exercise, either.

We’re coming up and under, and then coming up and over top, up and under, back and around and over top. Now if you see this, I had the cables line up directly below my chest so you don’t want these down low or up high, you want to be right where in the middle.

That’s the half moon. Another one of the best chest exercises.

Cable Incline Jammer

This is used by a lot of my athletes because they’re always popping but this is a particular area, a heavier exercise, and you’re just in an athletic stance. You’re just jamming those arms out there and you just gotta make sure you’re feeling that in the right spot.

That’s a great way to burn out or it’s a great way to get started going into your chest if you’re trying to build up your chest, your pecs.

Alright! Are you guys enjoying this?

Now we’re going into my favorite ones!

These next are best chest exercises and they’re not only sometimes not known about but forgotten about.

Let’s get started!

Lying Upper Chest Cable Fly

The big thing with finding that line of motion for your upper chest, you want to find that line and you’ll watch in the mirror to find it but you guys could see it’s separated from most of your major pec muscle which is in the upper part of your chest. Once you find that line, and you know exactly what you’re working with, that’s how you want to line up with cables to make sure you’re in that line to grow that upper chest, upper pecs muscles.

I’m gonna start off and all this stuff I do one-handed so that way I can always hold the area so I know exactly what I’m hitting and I can feel it going there.

I’m on a plyo box, you can use a bench, you can use anything, I just do this so I can kind of wiggle a little bit more to find the right area. Move around then you get to find that spot, you just kind of load it up and this is the lying upper chest cable fly. This is one arm and you always want to cross that plane seeing get that good crossover motion and you can really engage that upper pec muscle. The set that down, you roll right on the other side so you would find that same motion as well going into the other side.

Incline Single Arm Cable Bench Press

Then we have the incline bench press with the cable as well.

This is a fantastic one.

Earlier I told you about the incline barbell bench, you can do an incline dumbbell bench, you can do those reverse grip dumbbell benches, squeeze them together. But when you hook that cable on to these, and you’re doing a press or any motion, it’s so smooth, and you have the weight engaged the whole time. When you have dumbbells or barbells, there’s a point where you’re using gravity. Sometimes it’s weightless but it always has a different type of resistance along the way.

This is something where you are steady the whole time. So you’re finding that same muscle, upper pec, and you’re just pressing up. The same thing with that cable, it’s fantastic as you’re going right past the center part of my chest. You’re really getting a great engagement, and all those muscle fibers are firing. See how slowing control, you’re going to have a good lock in on that. It’s like boom, squeeze, you feel it, it’s engaged, and relaxed — coming out with that negative motion.

Alright, so those are two we have the incline chest fly, single-arm while lying, and then the incline single arm cable bench press.

The next couple is fun ones.

Cable Upper Cuts

This is a cross body uppercut.

So it’s an uppercut but sometimes I’ll use these as cardio. I’ll have them in the cables and they’re swinging away, twisting their waist, and using their waist. When I’m trying to engage the upper pec, you have that same motion, you stay in the uppercut position but instead of twisting your waist and twisting your body, you’re literally just coming across and up, coming across and up and just engaging upper chest muscles, you can see it moving.

That’s the whole part of looking in the mirror, checking yourself out for a good purpose to make sure you’re engaging those muscles.

Alright, the next one and the last one is going to be an…

Upper Peg Shrug

So you think of shrug and you think of your traps.

This is a good way to hit that upper pec nice and heavy as well. You can use dumbbells or kettlebells, but we’re here we got the cables, I love the cables. I can change the weight and make it as heavy as I want just with the touch of a button. So you’re here, and you’re coming across and up, coming across your body, and shrugging up. shrugging up and you can see it’s engaging tremendously.

These are all the best chest exercises, all of them.

Hopefully, I gave you guys a great lineup to throw into your workout programs. So that way you can really isolate and grow that upper chest, giving you that nice pec muscle.

If you guys need help, that’s what this whole thing is about, right? My 7 Figure Body Blueprint or I give you my accelerated PT method, and my ignite meal planning system because it all kind of goes together.

You really want the best out of this. Just reach out, DM me, go to my blog post, and you know, obviously sign up to work with me. And that way I can take care of you and you can get going in the right direction.

Hope you guys love these best chest exercises.

10 Best Barbell Back Strength Exercises

December 6, 2020

What’s up my fitness family!

Today I’m gonna show you the 10 best back strength exercises using a barbell.

So, let’s jump right in!

1. Barbell Chest Supported Bent Over Row

I like this!

A lot of my clients are not young bucks anymore so we’re all dealing with injuries and ailments. This gives them the ability to work, but at the same time, not putting their lower lumbar at risk.

Lower lumbar is the lower part of the back, make sure that you don’t get hurt or tweak anything, and you’re able to stay in a stationary position bent over coming up and squeezing and really working those steps, alright?

The steps are right in the middle of your back and you’re squeezing up, squeezing it. I just want to show you guys these exercises, everything’s to whatever your ability is. Squeezing those rhomboids, your scapula, and back down. Good control both ways.

This is a great back strength exercise we’ve started with. This is fantastic for people that have any back injuries, it gives them the ability to work, and get those back stronger without injuring yourself any further.

2. Bent Over Scapula Shrug

This is a scapula shrug. So this will be a heavier weight, and you’re just going to relax. Let your shoulders relax in the long game, and then you’re going to shrug the barbell up. It’s the same thing working in that middle part of your back, working that scapula and your rhomboids, and then relaxing, okay?

Pulling the barbell up, shrugging it, and relaxing it back out. You can really see how it pulls in and tightens up that middle part of your back. A great way to hit it, you go hard and heavy with this back strength exercises.

So that would be your scapula shrug, alright?

3. Barbell Bent Over Row

Now we’ll go into these barbell variations or your typical ones that most people know about.

So you have your barbell bent-over row, you just pinch forward. Whenever you’re doing these back strength exercises, you have to stay safe, you gotta keep your back tight. The thing that I do when I teach my clients is anytime you get tired, and you feel your stuff starting to relax, that’s when you just want to stand up at the bar or just drop the bar. You want to live to fight another day, you want to work out, you make yourself better, get stronger, make more muscle, but at the same time, you don’t want to get injured because that puts you 10 steps backward.

Pinch that back, nice and tight, keeping it straight, and bent over. This is coming right to your sternum, right between your bellybutton and your chest at this angle. This is a barbell pronated grip and you’re just pulling it upright to that spot I’ve been sharing with you and controlling all the way down. You got to stand nice and tall, then squat and set it down keeping your back nice and tight.

4. Supine Bent Over Row

Supine is the underhand grip, the same thing as bent over supine row.

This one is coming more towards your belly button. You feel those elbows stay nice and tight to you and you drag them back, it’s coming into your belly button.

Just like that, alright?

In the back angle, pinch forward, sticking that block back and out, and pulling that belly button with that supine grip.

5. Barbell Isometric Bent Over Row

The next one is an isometric hole.

You bend over row, pop it up and hold it. Stick and hold it for five or ten seconds then give you that squeeze and then relax. This one you would do for typically like one to three repetitions.

The isometric holds, they’re brutal, but it’s a good way to change up your program though, and just to get something different. It’s a good finishing move.

6. Barbell Inverted Row

The cool thing about this is you can change the height of these for any level of advanced or beginner, depending on the person.

So the higher it is, the lesser tense it is, easier. And then the further down or the further up you put your feet in, the more invested you are, the harder and more difficult this is.

But this is also another great way to build yourself into pull-ups as well.

This is the barbell inverted row – relaxing those arms, pulling your chest up towards the bar, and relaxing down.

All of these back strength exercises, working your back muscles, your rhomboids, your scapula, your lats, pulling yourself up, exhale as you pull up, and then inhale as you come down.

That’s a lot already!

My back’s getting work, I don’t have any weight on here.

7. Meadow Row

Now, we’re gonna be doing the landmine row. This is the meadow, one of my favorites.

You’re coming to the end of the bar, and what you’re doing is you’re lining up to the middle of your chest and looking into the bar. The bar is a wedge into either the corner of a room or a metal contraption within the gym or garage that can hold the bar at an angle so that way you can lift and pull, and it’s not gonna slip and slide and go everywhere.

Alright, so you’re gonna line up, your foot’s nice and straight on the end of the bar, your back foot is at an angle where the collar is or the first plate, and you’re going to grab the end of the bar with your elbow on your knee.

It hits just a lot better than a dumbbell row when you would normally do a rhomboid pull or cable pull. It’s a great variation, you will feel a difference if you add this into your program, I promise you.

So grabbing at the end of the bard and ripping it up towards your shoulder. Not that you have a choice because that’s where it’s gonna go anyways, the bar’s tied into the wall, you’re just pulling it up, and it’s coming at your shoulder.

The same thing in a different angle, outside foot, lined up outside the bar, inside foot is at a 45-degree angle where the collar or where the first plate is on the bar. Grabbing the end, the end is lining up in the middle of your chest and you’re dragging it up straight towards your shoulder. It’s coming right across your chest, straight up to that shoulder.

If you trap caps, rhomboids, all of the above to the whole middle of your back, the top part of your back, great back strength exercises.

8. T-Bar Row

Then you have your traditional T-bar row.

The same thing, it’s in the landmine position, the bar is in the corner of the room or against that metal area so that way you’re not slipping and sliding. You’re gonna stand about four to six inches behind the collar, you’re straight in the bar, you’re going to squat down, and pick up the bar. You do that to keep your back safe. So you’re back’s coming, you don’t want to leave your back and want to make sure you keep it nice and straight, good control, and tighten it up.

If you feel yourself arching at all when you bend over, either set it down or pick it right back up until you feel like you’re nice and tight again. Pinching your butt back, and you’re gonna pull the bar towards your chest area, elbows are going out hitting that rhomboid area of your back again.

Squat down, setting the bar down, keeping your back nice as long as you drop your butt down to the floor, and setting that bar down.

That’s your T-Bar Row.

Wow, that was number eight already!

9. Single Arm T-Bar Row

Now we’re gonna go to the single-arm t-bar row. Same thing, just like you would line up for a lot more pull.

For that metal row, you’re gonna wind up on the side of the bar, the back of the bar is against the wall, you’re lining up the side of the bar, you’re going to place your outside elbow on your knee, your inside leg goes back, and you’re grabbing right behind that collar again.

This is very similar to the dumbbell bent-over row or a single-arm cable row except for the angle of it. It’s all about different angles, different areas of the back, and pulling it up. You really feel this in your collar a lot, driving at your elbow straight down.

The great thing with this in the landmine position is it forces you to do the right thing.

A lot of beginners start off and they’re trying to do a dumbbell row and they’re curling it kind of, they’re doing a lot of things. This helps force that position so that way it’s done properly.

Learn the technique, let your central nervous system pick up on those cues. That way, when you’re doing those other back strength exercises, you feel more confident, and you’re “Oh, that’s how it’s supposed to hit it.” Alright?

So those are the three exercises with the landmine, having that barbell wedges in the corner..

10. Barbell Straight Arm Pullover

This is one of my favorites, the barbell pullover.

It’s a straight arm pullover, but we’re on a decline bench. Your feet are up on the decline, laying down, holding that bar up, going about a little outside of the shoulders, and I prefer unhooking my thumbs. I’m just going straight arms straight back, really crushing those lats and your serratus anterior. All of these finger muscles in your lats that connect your chest and your heart together, they look really pretty.

Stretching back, good stretch, and pulling over, only going to allow your chest but the reason I like it on the decline is just the amount of range of motion that you get when you’re doing this. It’s just much better than if you’re on a flat on a bench.

So that’s your barbell pullover on the decline.

Those are the 10 best back strength exercises using a barbell.

Hopefully, you guys feel like this is some great information.

I can’t wait to see some of the comments. I love reading all the comments that you guys post. It really helps me come up with not only good quality information to share with you guys, but it keeps me moving and finding out what you guys are looking for out there as well.

I got a lot of experience and just love pouring it into you so that way you’re getting the best out of your workouts and staying safe and not being injured.

So that’s key, positive progression.

Benefits of Strength Training – It’s so much more than weight loss

November 2, 2020

Hey FitFam, welcome back to my blog!

How many of you strength train?

If you don’t, you should!

The benefits of strength training, far exceed the benefits of cardio.

Besides, when done right you get the benefits of both, strength training and cardio.

It’s one of the most effective ways to get massive results without as much time, energy and work!

Since I often get asked about and what are the benefits of strength training…

I can assume that whether you strength train or not you may not know the benefits to strength training.

Most think it’s about weight loss.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Benefits of Strength Training – It’s so much more than weight loss

But, here’s a list of the Top 13 Benefits of Strength Training:

Get in Shape & Look Better
Increase Confidence
Improve Self Awareness
Gain Respect
Better Blood Flow
Faster Decision-Making
Better & Deeper Sleep
Decrease Stress
Adapt, Move & React Faster
Increase Stamina
Improve Bone Density
Increase Metabolism
Improve Balance

Now that you know the benefits of strength training is more than weight loss it’s time to add it to your workouts.

And again, if you’re struggling to hit your fitness goals, I’m here to help.

For two hours a week, you can get massive results from your workout when it’s done right!

And I’ve invested 20 years in learning how to do that for you!

So if you’re struggling, reach out so you don’t have to do it alone!

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Definitely look forward to hearing from you.

Until my next video, stay fit and motivated!

Speed Workouts | Secrets Gurus Don’t Share to Improve Speed Power

October 25, 2020

Hey FitFam, welcome back to my blog!

Since you are here, I will go out on a limb here and say you are looking for surefire tips to get quicker. That’s exciting because I am your plug.

That’s right! Having trained a boatload of athletes, I can say that I know a thing or two about fitness. And one of my sweet spots is the speed exercises. Call it strength workout if you will.

Today, I will be sharing some super cool tips to help you gain speed. Yes, both hands and leg speed. You are welcome!

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Speed Workouts | Secrets Gurus Don’t Share to Improve Speed Power

To leverage these expert tips and start gaining massive results in no time, you just have to stick with me to the end. That’s all!

So, let’s get working!

Training Pro Tip:

To get the best of any exercise, you have to understand the goal of the exercise and the muscles to be targeted. This way, you can focus on the muscles. Also, you can easily tell when you are doing it wrong because the muscle won’t be put into work.

Technique #1: Power Ballistic

These sets of exercises were carefully selected to ensure you achieve your goal. That’s to get quicker. First, you go under extreme stress and then you are back with an extreme explosive.

So, basically, you are working a particular body part in both power and ballistic modes. This is so designed to help you build endurance by putting you under extreme stress.

Quad Heavy Hack Squad

Number of Sets: 5

Number of reps: 6 to 10

Method:

Lay on your back on the squat machine or a slant bench

Bring your upper body towards your lower body as you would in the usual squats

Drag your body straight back up

Repeat till you complete the set

After the set, move to vert jumps

Ballistic Vertical Jumps

Number of Sets: 5

Number of reps: 6 to 10

Method: Place a plyometric box in clear sight. Choose a height of choice.

Standing close to the plyo box, make a high jump so that you land on top of the box

Jump back down to the starting position

Continue the cycle until you complete 5 sets.

Hamstring Heavy Barbell Stiff Leg Deadlift
Here, you can use a barbell for power training because it has to be heavy.

Number of Sets: 5

Number of reps: 6 to 10

Method:

Lift the barbell as you take a nice and tall standing position.

Go back down, and then up again, squeezing your glutes and hamstrings in the process.

Repeat a circle of 6 to 10 then proceed to a ballistic exercise

Ballistic Broad Jumps

Number of Sets: 5

Number of reps: 6 to 10

Method: Flip the plyo box on the other side, making a shorter height but longer width.

Make a broad jump over the plyo box, landing at the other side of the box.

Make another jump to the starting position
Repeat the cycle until you complete 5 perfect reps.

Back Heavy Bent Over Row

Moving to a strength exercise!

Number of Sets: 5

Number of reps: 6 to 10

Method: You can use a dumbbell or a barbell

Practice a quick lift while bent over as the name suggests
Continue until you complete the set of 5.

Power Bench Press

This is your typical bench press. Quick tip, though, driving your back up for leverage doesn’t really do the trick. Instead, you should position your toes behind your quad. Such that your entire body is pushing and aligning towards the rack.

Number of Sets: 5

Number of reps: 6 to 10

Method: Lay with your back on the bench

Bring the barbell towards your chest

Then drive it back up once it gets close enough

Do this again and again until you complete the set.

Ballistic Plyo Push Up

If you are good with push-ups, you should have no problem with this.

Number of Sets: 5

Number of reps: 6 to 10

Method: Be on all fours, with your legs stretched to the limit and your hands at chest level, pressing against the floor

Bring your body towards the floor, lowering the length of your hands. In this position, your chest should be almost touching the floor where your fingers’ at.

Lift your entire body away from the floor and back to the initial position.

Repeat the process until you complete the stated reps.

Technique #2: Firing Muscles

This technique is great for those who want to work on their feet speed. A great workout to get your toes firing and quick is jump roping. The fast-twitch as you land on your feet builds your speed at the end of the day.

Conclusion

I know you are all fired up. Yay, that was the plan! As the above routine has shown, power ballistics combined with speed exercises is your best route to getting quicker and faster.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

I hope you enjoyed these tips on How to Train for Speed to get Quicker. I urge you to keep this routine going from time to time. And in a few weeks, you will definitely see massive results.

Don’t forget that I coach too. If you need me to draw up a fitness routine for you. Maybe monitor your progress or whatever, don’t hesitate to hit me up. I will be happy to help.

Stay fit and motivated!

STRETCHING AFTER WORKOUT | BEST STRETCHES FOR POST WORKOUT RELAXATION

October 18, 2020

Hey FitFam, welcome back to my blog!

Quick question – Do you add stretching to your workout?

Some people add light stretches at the beginning of their workout. While others include stretching after each workout session.

Of course, adding stretching to your workout is great. I recommend it to all those who do not do it already.

But, knowing when and how to do the stretches so they’re done right is more important.

Today, I will be sharing some pro tips on how to stretch your upper body part.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

STRETCHING AFTER WORKOUT | BEST STRETCHES FOR POST WORKOUT RELAXATION

Training Pro Tip:

First, you have to understand the danger of doing your stretches before workout.

Before workout, your muscles are tight.

Stretching while your muscles are tight stretches out your origins and insertions. This is where muscles tie into. It is needless to say this can be dangerous in the long run. Continuous stretching this way could weaken these parts.

For a better result, I recommend stretching after your workout or post warm-up. That’s after your warm-up exercises but before your routine.

That said, post-workout stretches are actually great and safe. Because your muscles are all loosened up. So, you are sure to get the expected result, not hurt yourself instead.

Now that we are all on the same page. Let’s dive into the nitty-gritty of stretching your upper body part.

Basic Stretching Exercises

Exercise #1: Overhead Triceps Stretch

Hold Duration: 8 to 12 seconds

Method:

Take one arm over your head

Then use the other hand to push your elbow down your spine.

For those with the flexibility, you can drag the arm from beneath your spine. Either way, you should have the same result.

Exercise #2: Post Delt or Back of Your Shoulder Stretch

Hold Duration: 8 to 12 seconds

Method:

Stretch one hand across your body like you want to touch behind the opposite shoulder.

Using the other hand, grab the outstretched elbow from underneath the arm.

Then turn your hand to pull towards the shoulder your first arm is pointing to.

Be sure to pull your second arm underneath the elbow of the first arm and pull tight.

It should look like you are giving yourself a hug.

Once done, repeat the process for the other shoulder.

Exercise #3: Chest Stretch

Hold Duration: 8 to 12 seconds

Method:

Get poles or anything strong and steady.

Grab on the machine or pole with one palm. Keep it at shoulder height.

Then step in (like a lunge) with the leg on the same side as the palm. That means, if you are grabbing the pole with your right hand, you should bring your right leg forward.

Now, twist away from the pole or post you are holding. In this case, you should be twisting away from your right shoulder.

Don’t jerk it. This is a smooth and slow stretch exercise. Not the power blast exercises.

When done right, you should feel the need to add more resistance with your stretched leg.

Do the same for the other palm and leg after one perfect set.

Advanced Arm Stretches

Exercise #4: Right Post Dealt Stretch

Hold Duration: 8 to 12 seconds

Method:

Lay on your chest

Put your left arm across your chest so that you are laying on the arm.

Then stretch the right arm forward above your head.

Now, roll to your left side towards the side of the arm you have tucked across your chest.

Exercise #5: Left Chest (Pectoral Muscle) Stretch

Hold Duration: 8 to 12 seconds

Method:

Put your left hand straight out to the side while laying on your chest.

While maintaining the position, take your right leg straight across.

Hook it behind you on the other side placing it next to your left hand.

Then push yourself up towards your left arm. Do this with your right arm bent like in a push-up position

Advanced Triceps Stretches

Exercise #6: Post or Pole Triceps Stretch

Hold Duration: 8 to 12 seconds

Method:

Go up to a post as you did in the basic triceps stretch

This time lean on the post or pole with your elbow leaning down your spine.

Put out the leg [like a lunge] on the same side of the elbow you have on the post or pole.

Now, grab on the post or pole with the palm of the other hand. This should help you drive in your body harder and tighter to the post.

Exercise #7: Band Triceps Stretch

Duration: 8 to 12 seconds

Method:

Get any resistance band of your choice

Holding the band with your right hand, pull it over your head.

Grab on the band with your left palm – from your left side.

Now, pull it downwards [straight down your spine] with your left palm.

Don’t push it. Keep it nice and slow.

Conclusion

Stretching out your upper body part as well as your entire body is vital for everyone.

For starters, it keeps you stronger and flexible. This in turn keeps your body nice and mobile, is exactly what you want!

And there you have another super helpful stretch routine! Feel free to add this to your post warm-up or post workout routine.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Till my next video comes your way, stay fit!

Most Common Gym Injuries | And How to Avoid Them

September 13, 2020

All right. Today I’m going to be teaching you the most common gym injuries. So this is a huge topic.

My name is Brent Kasmer. I’ve been doing this for a long time. And I work with thousands of busy people. And the key is speed. Obviously, everyone wants results fast. Everybody wants to get in and out of the gym, and their sessions and get the most out of it. But what are the most common gym injuries? You know, this is what we deal with a lot, as a trainer, as a coach, because we’re trying to help people through things because they’re starting something new because of the fact that they haven’t done anything for a while.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Most Common Gym Injuries

The biggest thing is the fact that you know, muscles get stronger faster than your tendons. So a lot of times you might start to feel good like you’re just starting to recommend and you feel great. But your tendons and your insertion points aren’t ready to bear all the load that you’re ready to put on it. So I want to teach you not only what the most common injuries are, but also ways to prevent it. So you’re gonna get the ways to prevent it and the ways to actually heal it as well. So stay with me, and you’re going to get all this information.

So I’m not going to talk about the injury. I’m gonna talk about how to solve the problem also. So tendons in the elbow. A lot of most people come in and the biggest thing when they start a workout regimen, or even if you’ve been in a workout regimen, it doesn’t take many people to think. So in your mind, you think it’s an overuse injury. So tennis elbow or tendinitis is not an overuse injury. Typically, it’s too much of a load put on a small muscle. So what happens is, if you notice, that we hear right here, this insertion point on the elbow, the tendon. If you’re waiting on your finger, you can see that muscle bouncing. So what happens is, a lot of times people are going to be doing chin-ups, or they’re doing bent-over rows, or even doing something where they’re pulling in the weight at the resistance of the weight is pain on their fingers. So they’re holding it in a claw form, as opposed to like gripping the bar or the whatever using super tight the handles for the cable machine. So the biggest thing is you get fatigued and you’re doing a row and all of a sudden the bars hanging on the very edge of your fingers. You’re just trying to finish those last couple reps. And it pulls primarily on the ring finger and it triggers you know, the pain in that elbow. So it can happen really fast.

The ways to work around that one, obviously, you want to make sure that you’re holding the bar secure, you know, so make sure you have the bar in the meet up your hand. So when you’re grabbing something, you want to make sure you see your whole knuckle on that bar, you don’t want to just have it in this position where all you see is your fingertips when you’re rowing the bar to you. Alright, so that’s one thing just to watch for.

So when you know you’re tired, honestly just set it down, take a deep breath, regrip that bar and then go out and again. A couple of key things to help with this to aid it. So that way, if this is already happening, and you already suffered that injury in the tendinitis is already in the elbow, you’ve seen the bands, so people use those bands to put around the tendon to help alleviate the pressure from the tendon and just letting you use the muscle. So those little armbands that people use, and they attach right here, you know, right on the end of the muscle on a tendon. And what that does is it keeps the pressure off of attendance and primarily on the muscle. Okay? So those bands do help. They’re not like get a gadget or Gizmo.

The other thing that you would do is a myofascial release on it. What does that so what happens is you have mild which is your myofascial is the actual, like lying on top of the muscle and you just want to do a myofascial release. You know, those are the things that we’ve talked about prior. Are you using a foam roller? All my little gadgets on the watch here, so I’m going to walk right over here.

So you can see this in a couple of different ways. You’re putting on the ground and starting right near the elbow, crossing your arm over the top of it, and just rolling it out. This is honestly just kind is similar to a massage or creating a massage for your forearms itself.

So if you guys have any questions, definitely ask questions in the comments. So my facial release, and then also using the lacrosse ball, same premise. So, you know, just pushing it on there, pinning your man. And then that way you can roll this out to go list and try to roll the muscle out because a lot of times it’s seized up and it’s pulling too hard and it’s not releasing, collect the tendon relax, so you got to not tear that pull on this tendon to keep it in place. All right, so that’s the most common injuries. People see this all the time.

One couple of tricks real quick, I’ll show you follow me over here. Oh, sorry, is also the barbells you know, putting the barbells at a level where you can actually same premise putting an arm on there, putting this on and see how that works. So these are another great way to actually roll out that form. So that way, you know, you can get a good, you know, mild facial release on it. A couple of other key ways to stretch the muscle out. So it’s almost like a calf stretch. So you’ll put your hands pointed back at you, and just leaning back on them, trying to keep those fingers laying straight and flat, and just leaning back and just stretching that form as well.

So hopefully all those things make sense. Okay, so what, how it happens, so we got the cause of it. We got a couple of extra things in there about the myofascial release on it and then stretching it to help also and then using the band temporarily as well. And if it doesn’t go away, you know, within a few weeks, then you do need to take some time off and I know a lot of people hate to hear that. But taking some time off of doing those types of motions that aggravated doesn’t mean stop doing what you’re doing to get in shape, but it means to just do not aggravate it anymore. Okay?

Other common injuries a lot. And this, this just goes across the board, its knee pain, elbow pain, shoulder pain, hip pain, and this comes from one lack of warming up and incorrect form on exercises. So, always make sure you’re doing the correct form. When you’re exercising, make sure you just understand why you have a video camera and videotape yourself as a trainer that obviously has a lot of knowledge and knows what’s going on with your body. You say hey, my watch my form real quick and just looking at making sure you’re correct. So form is huge, huge, very important. If you haven’t seen some of my other past videos, About knee pain or shoulder pain, definitely watch those as well. But just a quick couple tips on how to keep you know from knowing what type of knee pain it is. So a lot of times people will get what’s called Runner’s knee or you know tendinitis in their IT band, or it’s like a, you know, this just this muscle gets super tight because you have like different things going on in your leg where everything attaches. It’s all comes down to attachments for one, and then muscles being overworked and underworked. So you need to kind of know where your body’s balances are to get it all working properly. Alright, so if you have knee pain, you know, the same premise, you know, rolling out your IT band, which I just did a video last week on that, but it’s right along the side.

So you’re starting with an at your hip and rolling down towards your knee, okay, and you’ll feel like we’ve hit that not only You know, send some shockwaves up through your body. So you want to, you’ll know when you hit that spot you’ll tense up. And the goal is to just relax. Okay, relaxing, rolling down the IT, just like so nice and slow, and then all the way back but you want to get about to your knee, not over the top of it, but just to it. And just going back and forth on that IT band. So a couple of things in it the TfL, which is your hip. So same thing, this is gonna go up towards your hip, and you’re just gonna roll back and forth as the TfL runs laterally across your finish rolling back and forth helping to leave any of the, you know, adhesions, which is just small micro-tears in that area to help it as well. And then the VMO which comes right up in through here, as well.

So rolling that out, just like so awesome. So coming across To the knee, and then all the way back up to your hip. So those are common ways to help with knee pain. But the same thing. So we went through what the problem, how to help it a little bit, but the cause is making sure you’re squatting properly. So when you squat, you want to make sure you’re staying on your heels almost, or there’s no pressure on your toes and keeping your hips and everything in your back nice and straight technolon. If you feel like you can’t get that position because you’re scared to go down, The next best thing is to put something behind you. So that way it catches your butt, but it helps to get you off of your toes and you’re sitting back on your heels. Okay. So sitting back on your heels, pushing up through your heels as well, and squeezing your thoughts. and glutes to keep them engaged. So if you feel like you can’t squeeze your muscles, you’re just staying with the bodyweight stuff until you can actually feel that engaging of your body and you know and understand that as well.

So knee issues, knee pain, is you know, one of the other common injuries that you see in the gym, tears, and elbows number one, two, the knee and shoulders as well. And a lot of this stuff can be solved also, just by warming up you know, don’t let your ego go on your you know, whatever it is like oh so and so’s lifting heavy hammer jump in real quick and with them because I only got here late, you know, take five to 10 minutes and run through the motions of whatever body parts you’re hitting to warm up. Okay. So warm-up is key. Your future self is telling you to warm up because of the fact that if you don’t, you’re going to be in worse shape later on. In life, okay to take those few minutes and warm-up.

Like I said, last time, I’m gonna go over shoulders. You know, a lot of times, the same thing people are huge, like, they just jump into things too fast, and their body’s just not ready. And that’s a lot of times what happens with the shoulder injuries. Um, other things to help solve not getting shoulder injuries are doing a lat pulldown behind your head. You don’t want to do any type of motion behind your head just puts your shoulders at a position where they just aren’t naturally supposed to be in. So don’t do any like behind the neck pulldowns. Don’t do it especially heavy. You know, behind the back military presses like a shoulder press behind your head. And then the biggest things that help to build those strengths because you most people because they always want to are wanting to benchpress you’re wanting to do things in that forward line, you know, is making sure you’re always working the opposing muscles just as much, you know, someone can come in and bench-like 300 pounds, and they can’t even do a row with like, you know, 20 pounds on it, you know, it’s all that force, all that push is just, you know, you’re building too much strength here, too much imbalance in the back of your shoulders. So, therefore, it’s just the higher susceptibility for injury. So making sure you’re working those agonist-antagonist muscles, so your muscle you’re working in the opposite muscles as well. And then things that help these, you know, are, you know, making sure you’re warming up, you know, you grab a nice easy band, doing over in bags, just getting your shoulder mobility in place, you know, holding a light dumbbell, doing rotation, external rotations with it. Just getting them nice and loose face poles.

I’ll show you real quick when a face pull is putting this bar up. And you’re just going to go ahead and grab a row. And you’re just pulling this toward your forehead, opening the shoulders up. This is a great exercise, you can almost do this every single day. And it’s nothing crazy, nothing hard. But just everybody’s always so internally rotated with their jobs and with what they’re doing. And you know, you sit here like this and come to the gym, you’re doing all the same type of motions, and everybody’s shoulders are all rolled in always. So making sure you’re opening the shoulders up as well. And then one other treatment for this is a lot of times what happens is, the insertion up under your arm here gets super tight, pull that shoulder forward, plus the Do you rolling those shoulders forward. So key things to do would be you know, the same type of practice. Is my official release, it is on the back.

So laying down, you’re gonna break your butt up. You’re gonna roll with your arms above your head, a couple of reps, back and forth. And then you’re going to reach around and grab the back of your shoulder and which helps open your scapula. And that way you can get in there. When you get right along with that area. This is great cuz everybody’s sitting so much, and you want to make sure that you’re foam rolling that stuff out. And then also your lap as well. So how you do that is just laying on your side. Keeping your palms facing up and straight and aligned with your head air, use this top leg to help push you down on your lap to help roll that out as well. All right, so just like so nice and slow. Back and forth.

All right, so those are some strengthening exercises. So myofascial release is also stretching as well to do, but make sure you take that time warm-up, get your body fired up and ready to go. Prior to any type of exercise you’re going to do, whether you know whether it’s a long run, start off with a light run, you know, whether it’s coming in and hitting the upper body, make sure you warm up your upper body, you know, get your heart rate elevated, get a little tiny sweat going, get everything loosened up. You know, don’t go into it fresh stretching, you know, get loosened up, get a warm-up in and then end your workout with a good long stretch when I say long stretch, like 15 minutes is a long stretch. All right. So make sure you take time and take care of yourself, your future self is going to appreciate it.

So these are your most common injuries in the gym. And my name is Brent Kasmer. I’m doing this for a long time. If you need help and you’re like wondering where to start, or how to get better results faster, and you want to know how to automate 80% of your nutrition and maximize a 20% of the effort that you need to just put into the gym, you’re tired of wasting your own time. Definitely hit me up direct messaged me personal message me, let me help you out. Let me take care of you. You know, quit wasting all your time, and get this done right and get it done. Fast. Alright, see you in the next episode.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Each week I’ll be bringing you amazing tips and tricks to kick your at-home workouts into hyperdrive so you can still increase your muscle mass, burn fat, and improve your overall health.

Wanna share this with your workout buddy because you think they might like it too? If so, click the link below to share this with them on Facebook!

15 Minute Workout for Kids and Parents

August 23, 2020

What’s up my fitness family? Today I have a 15-minute workout for kids and parents.

All right, this is BKPT. My name is Brent Kasmer. So if you haven’t subscribed yet, definitely subscribe. Mash that notification bell. That way you’re notified as the new stuff comes out. I’m always putting up all kinds of content as people ask me. Okay, so this was a great thing for parents and kids to do at home. I’m gonna go ahead and get started.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

15 Minute Workout for Kids and Parents

If you guys need modifications for any of these exercises, definitely comment so having a modification for whatever it is. All right, and I’ll go ahead and teach you.

I’m going to start off with mountain climbers. This is four sets of 10, two to four exercises, 10 repetitions each, and then you’re going to go repeat it again and repeat it again, four times through, then you’re going to start the next circuit and then the same thing, 10 repetitions each, and you’ve got 15 minutes. There you go.

Alright, so we’re starting mountain climbers. When performing a mountain climber, you want to make sure to keep your shoulders directly over top of your hands. So a lot of times people get to the point where they’re doing it like this. Alright, so that’s incorrect. Make sure your shoulders over the top, your hands, back nice and flat, and you’re gonna want 1-2-2-3-3-4 cool, get a point.

And good. You’re gonna move on to push-ups. I’m going to teach you how to do a hand release, push up, just so that way you’re doing them right the whole time. So I have this line set up, it’s a band on the floor. You can use whatever like a carpet line or whatever type of line but it’s good to put your hands on this. So that way, you’re always aiming your chest towards that line. Same thing people do these increases because they start pushing their heads towards the rubber band.

So you want to make sure you’re putting your chest to the band and pushing straight up. So even if you perform these from your knees, you wanna make sure your back is nice and flat, chest down to the band, straight up. Same thing, 10 repetitions.

All right, now we’re gonna go right to a crunch. So on your back, I want you to keep your feet up in the air elevated. Cross your ankles, and keep your feet above your knees when performing these crunches. So your head back, tuck your chin to your chest and just crunch your hips toward your shoulders and your shoulders or your hips. Here, exhale as you come up and inhale as you come back, nice and slow, 10 repetitions, and then we’re going to perform our next exercise.

All right, so we’re gonna do a step back launch. The same thing can be standing nice and tall. You can hold dumbbells if you want, you can use weights, you don’t have to, here’s gonna step back. We’re gonna do the same leg for 10 repetitions, make sure you keep your shoulder blades back. I always have people stare something, you know, so that way they’re keeping their chin up, keeping your head nice and tall. You’re going to perform 10 reps, and then you’ll switch legs, and you’re going to do 10 repetitions.

All right, so that’s our first circuit. Now, you would hit pause. You’ll do these yourself four times through 10 reps each, and then you’re going to unpause it and I’ll explain the next circuit. The next circuit is the same thing as four sets of 10 – 10 repetitions. We’re going to start off with a drop squat. So your feet are together. We’re going to do drop squats. You’re gonna hop out and drop your butt down. And then back up and feet together. So Oh, and together, if you can hop just step to the side and then back up together.

Okay, so same thing 10 squats. All right, the next exercise is the hip thrust. So we’re gonna be laying on your back and you want your knees bent at 90 degrees. Your heads on the floor. You’re just driving up through your feet, nice and high, trying to squeeze your hamstrings and glutes. Back Down, up, squeeze, back down. Same thing 10 repetitions and then we’re moving on. The third exercise is Superman.

So you’re gonna lay on your stomach. Your arms are straight out in front of you. Here’s a feeder straight behind you, and you’re picking up from the top part of your thighs, and then the upper part of your back. So you’re arching your whole body up and then back down. Arching your whole body up, squeeze it, and then that, right? So you don’t want to bend your knees. All right, so you’re not lifting from your calves. You’re lifting from your thighs, so your eyes and you don’t want to want a head movement either. You’re just looking forward. Oh, and good squeeze. All right, so Superman.

And then the last exercise is the inchworm. So an inchworm is just like this. Try to keep your legs as straight as possible. All right. So if you need to, because of inflexibility you can bend your knees and go down also. You can rewind and watch one of my previous videos on how to stretch your hamstrings. So you’re gonna go down towards the floor, walk out with the palms walking out with your hands. You can walk out just into a plank, or you can add a push up also. And then you will just walk back, keeping your legs as straight as possible. And then standing all the way up.

So down, walking out, push up, and walking back. And all the way up. Awesome. So those are the four exercises. We have two circuits, four exercises each four rounds, 10 repetitions, it’s a 15-minute workout. Why is it 15 minutes? So that way you don’t have to strangle your kids because they’re not paying attention the last 10 – 20 minutes. So, you know, I’ve got two little ones. It’s about the attention span that I had them for their workouts, try to make them fun and interesting. I love doing it with them. It’s fun to do as a family so Alright, I hope that this helps so great a 15-minute workout for parents and kids to help shred some body fat.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

All right, I look forward to seeing you in our next video BKPT signing out. Definitely subscribe, smash that bell. See you in the next one.

BEGINNER WORKOUT AT HOME OR AT THE GYM

July 26, 2020

What’s up my fitness family!

Today, I’m gonna share with you a beginner workout routine whether it’s at the gym or at home. So, I’m going to show you two different variations depending on where you’re still stuck at home. I guess it all depends on what you now stay, the county you live in, what gyms are open or which gyms are not open. I’m gonna go over some equipment to get from your house to coming up really soon. I think like some of the most vital stuff to get if you’re going to go ahead and purchase this though is to worry about any of this stuff ever again.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Beginner workout at home or at the Gym

All right, my name is Brian Casper, BKPT. If you haven’t subscribed yet, definitely subscribe. You know, definitely hit the notification bell so that you’re notified as the new stuff comes out. And if you’re looking for somebody to devise your program specifically for you, with your goals in mind, message me, let me take care of you. Let me get you. Let me get you right. Stop wasting some time. So we’re gonna get started. All right. So Let’s roll.

So when a new client comes in, after the assessment, this is a typical workout to get started, you know, so you’re not overdoing anything. This is something you can do three times per week, you know, a split routine every other day. It’s a little bit of everything.

So we’re gonna start off with a wide grip, lat pulldown, just like so. We keep all the rep ranges, you know, the air between 10 to 15 repetitions, and it’s just good control. You don’t ever want to be sloppy, pulled out squeeze water for a second, and then controller on the way up.

So we would do a trial set. We’re going to do this with benchpress. So if you’re at the gym dumbbell bench presses, slow this land down, when you lay down on a bench and you get the dumbbells resting on your thighs, your quads, so that way you can roll back will fall into position. You can roll them out, and it gives you a good starting position. Most people get hurt getting in and out of exercise. So it’s very important getting into the exercise properly. The same thing 10 to 15 repetitions on the last one, just setting now the third exercise in this group is going to be a setup. So sit up would be just feet on the floor, hands behind the head or across the chest or in front of you and just sitting up.

If you’re not there can’t do any crunches or sit-ups. You know, just keeping your chin tucked to your chest and trying to reach past your knees. Okay, crunching up, blowing out on the way up, focusing on pulling your stomach in as hard as you can. So people out pull in and reach. You don’t want a lot of head movements and end up getting a stiff neck Okay, so try set, wide grip pull downs benchpress sit ups or crunches.

Alright you’re at home don’t have a cable machine or trying to do this. I’m going to show you two different variations. I had this in some of my other videos at home, the 10 best back exercises. This is in there for at home. So you hook the cable the band around the low post, and you would just back up and lay down and just do a pull down just like this. So here’s your lat pulldown now, so my hands are are protonated facing the ground and I’m just doing a pull down. So if you have something and you’re able to hook something up high then you can also me dominoes that even dumbbell rack at home love dumbbells, if not Then you are just using a band, you can do your chest presses this way as well.

So one foot forward, keeping your chest up nice and high. And just pressing these out ends together, just like that, and you can move forward to make it more difficult or backwards to make it less difficult. So challenge yourself, you know, we’re just trying to get by right now. But you know, this is a good beginner workout. You know, that way you can get something in and you’re not missing out, you’re making positive progress for progress. Getting all that in the next circuit, or tries that we’re going to do is a little bit of legs. So we’re gonna go to a step up. So you can use a chair a box, a step of your house, when you’re stair steps. So we’re going to step up like this. If you’re not using weight, you want to keep your hands behind your back helps you keep your shoulder blades cool back Want to drive through the heel of your foot?

Same thing 10-15 repetitions. If you can, you have dumbbells, dumbbells. Another great way to do it if you’re trying to, you know, add some resistance, you don’t have dumbbells, guess what these bands are really, really a great source. You can do a couple different ways you can hold this up like this. challenging yourself, making that a little harder on your quad. Stepping straight up, or you can wrap it behind you on your shoulder and making it even more difficult. Alright, so step up 10 to 15 reps per leg. We’re gonna go into a glue brace.

So, putting your feet up on the box, that step, whatever it is you use, and you’re just driving your hips up and squeezing Okay, to drive your hips up, squeeze so saving 10 to 15 repetitions you need to make Get a little bit harder, you just do the single leg driving up squeezing. Okay, so there’s just a couple different variations for you so that way, you know, cuz everybody’s beginning level is different. So driving up squeezing 10 to 15 repetitions. And then the third exercise in this group is going to be ankle taps. So it’s also known as a penguin. And you’re just keeping your shoulder blades up. Try to work your obliques. So reaching from side to side, don’t rotate, don’t roll into it will try to really just, you know, keep your body shifting and just working those old beliefs.

All right, so that’s your second circuit. You would do each of these like three rounds each. And the last second we’re going to do if you’re at a gym, we’re going to use the cables against so that way you can change the way to challenge yourself. So we’re gonna go on for so long or pole, driving that cable straight back beside you. single arm cable row just like that. 10 to 15 per arm. Then we’re going to do is going to do a cable torso twist or cable would chop. So kneeling down, I’m going to cross the body twisted just like this. So rotating, keeping those elbows locked, rotating your shoulders, so that way, really twist in that way.

Same thing 10 to 15 repetitions per side. Next one’s gonna be a dumbbell curl. So grabbing dumbbells standing nice and tall. Biggest thing is keeping those elbows in front of you hands or pronated facing up the ceiling and just curling them up. Okay.

So single arm row, cable torso twist or what chop dumbbell pronated curls and then an overhead tricep. So these are the ones that that would be at the gym, you got dumbbells, and cable machine. So one foot for keeping your core tight, elbows in nice and tight. You always want to break. Always want to lock those elbows out, engaging those triceps, okay? So always make sure you get a good range of motion. And if you’re not, make sure you just lighten the weight up. Right here we go just in case you only have the band. So this is what we’re doing. You’re gonna hook the band around the post.

There’s two ways to do it, you can keep the handles together to make it double the tension, or you can pass one handle through the other handle so that way, it’s half the tension. Okay. So same thing though. nice and tall, single arm row, opposite foot is forward, driving that elbow back. Move in a rotation, test 10 to 15 repetitions, switching arms, same thing, torso twists on the knees, same thing with the band. Twisting across the body to feel like the range of motion is not that good. Like I was saying you’re going to pass that handle through. Cooling all the way through makes it cinch that way you can get a good range of motion, good torso twist with that resistance band or chop. Okay, so 10 to 15 reps per side.

They want to use the bands for the curl just in case you don’t have dumbbells just want to show you a couple different variations if you’re stuck at home, or if you’re at the gym, so I want you to feel comfortable with wherever you’re at. So elbows in front of you, and curling them up, hey, this is too difficult. Take one foot off, stand in the middle of the band, make it a little bit easier if you still leave it easier. And you just hook it on to a piece of equipment. And you can do a curl that way as well. So if you see this on the post, again, even those elbows up nice and high. Now they can choose the distance or if you’re really difficult, you can back up a lot towards your forehead. And now you’ve just really made that a real difficult exercise. So since I have this on the post, I’m gonna show you the overhead one as well. So passing that handle through again, I personally prefer to hold a band right behind the handle, but you can put hold the handle as well your way but it’s the same thing one foot forward, leaning forward and extending over your head.

Same thing to make it harder you just walk forward more to make it easier you just walk backwards more. Alright, saving 10 to 15 repetitions per exercise three rounds through so you would go through each survey three times. So and that’s this workout should take you about 30 minutes you know if you do it right. Um, you know, you always want to set a timer you want to try to get it done in 30 minutes so you’re not lollygagging around, you know, going to the water found too much checking to make sure the laundry is not you know, Done and folding stuff in between.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Hopefully all these tips help, like I said, Great beginner workout routine, whether you’re at home or at a gym, so Brent Kasmer bk PT. Hopefully this stuff helps. Definitely check out all the videos, subscribe and if you need help reach out

BEST EXERCISE TO GET ABS IN 2 WEEKS | Abs Workout Challenge

July 19, 2020

What’s up… My Fitness Family!

Today, I’m sharing with you the 10 Best Ab Exercises to Getting that Six Pack in 2 weeks that everybody so desires.

Anyways, let’s jump right in and I’ll show you some of my favorites.

I throw these ab exercises into all of my workout programs that I develop for my clients.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

BEST EXERCISE TO GET ABS IN 2 WEEKS | Abs Workout Challenge

Ab Exercise #1: The Hanging Toe Touch

PRO TIPS:

Make sure to find an angle for your hands that doesn’t torque your shoulders too much. So you
Keep a slight bend in your elbows to keep your lats engaged
Fold up, touch and make sure to control your movement coming down so you swing.

Ab Exercise #2: Cable Crunch

This is a great exercise and the set-up is easy. Just throw some dumbbells on the floor. Slap the rope on the multi-functional cable machine. Lie down on your back with your feet under the dumbbells while holding the rope behind your head.

PRO TIPS:

Make sure to exhale on your way up keeping your stomach pulled in.
Keep your chin tucked to your chest.
Only go down 90% of the way and then go right back up to keep those abs engaged and hard the whole time.

Ab Exercise #3: Body Saw

So with the bodysaw, I just use sliders.

However, if you DO NOT have sliders you can simply use socks on your floor or towels under your feet.

While in a plank position with your hands on the floor, you’re going to shift your body back as far as you can and then back to your starting position.

PRO TIPS:

Keep your hips level or slightly above your shoulders in height (off the floor).
Slide back to where your shoulders are right over your elbows.
Make sure to keep your abs engaged through the entire movement.

This is a great exercise that allows you to work your way from a beginner to more advanced.

Ab Exercise #4: Rower Pike Ups

We’re going to do Pike Ups using the Concept II Rower.

However, you can use trx straps or even sliders.

But for some reason, this hits my abs the BEST!

So we actually use this a lot.

Pulling the seat halfway over to you, you’re going to get into a pushup position and place your feet on the seat.

Literally just pulling your feet in (like a tuck) towards your chest, your butt is going to move into a Pike-up position and then you’ll simply allow your feet to fall back into a push up position.

PRO TIPS:

Keep good control through the entire movement.
Make sure your abs are held in tight and engaged.

This is another great exercise that allows you to ease into it and work up into a more advanced movement quickly.

Ab Exercise #5: Landmine 180

So I have a bar on the floor. You could put it in a corner of a room. You can use a tire I’ve used a tire before sticking the ball in the tire, come in, hold this bar up straight over your head, grabbing the end of it, I interlock my fingers. Take a double shoulder with stance, keeping my arms locked in position, and you’re just going to rotate from hip to hip. There’s two ways to do this. You can go all the way like this, like I am, like a 180. Or you can just do one side and then do the other side. This thing is fantastic. Engage hard. Alright, so that’s the landmine one ad.

Ab Exercise #6: Stability Ball Jack Knife

Are you guys keeping tabs on this, you don’t have to, you know, we’re going to get the template. So if you just ask for a template, we’ll give you one. So this is a via or pike up, or Jackknife or whatever you’d like to call it, but We’re passing this stability ball back and forth. So this makes you slow down a little bit. Because you’re going to come up, hand the ball off to your feet, come back down, come right back up, grab the ball, back down. Great exercise sucks, which makes it good. Okay, so it’s the pike up, passing the stability ball back and forth.

Ab Exercise #7: Barbell Ab Rollout

All right, here we go, we’re going to go to the appab rollout. So this is a scanning roll out. I’m using a barbell with the plates on it. So you can make this as heavy as you want. Or you can even use an app. So I don’t even use sliders on my hands. Okay. So grabbing the shoulder with the part, keeping my legs as straight as possible. And what you’re going to do when you do these, you’re going to roll out Your first time you want to stick it right underneath your chin or mouth, just to kind of feel how hard it is to engage, and then you can work your way out as far as you can and coming back. So it’s not an arm exercise, you’re not going to roll out and use your arms to pull back. You’re pulling back from your abs, okay? So when you roll out, you want to roll out, but then pull, your arms are almost in that same stationary position. You want to keep the long non stationary position and tool. Know the difference now that you’ve watched this, so make sure you try that. Even if you’re doing the AB wheel from your knees. That’s a great thing. A great exercise.

Ab Exercise #8: Single Arm Decline Sit-up

All right, we’re gonna move to the decline setup. Anyway. So we’re gonna get your feet locked up top. How can a man Gonna grab this dumbbell. But the different thing that we’re going to do, this kind of works the opposite side of your abs, which kind of helps with that crossover. Alright, so you’re gonna hold this in your right hand, you’ll sit up, keeping it up nice and controlled on the way down. I’ll typically do three to five, I switch it over three to five, three to five, three to five, and you just kind of go back and forth. annihilating your core. See how I like that arm rotates up as they come up. So I’m not shooting it forward. It’s straight up, good control on the way down. So that’s a decline set up with a one arm dumbbell.

Ab Exercise #9: Bosu Alternating Jack Knifes

Alright, drumroll we’re getting close to the end, which means we got the best ones. So let me think here 12345678 Here we are. the bosu ball. I hate this thing. All right, these hurt so bad when you do them right. So, we have alternate jackknives. So install the Jackknife there. So this you want to make sure the ballsposition right in the smaller back. Okay. So my left legs out. The key to this is keeping this right arm nice and tight your head, really trying to open up the side of your body. Okay? know when you’re coming up, exhaling out, oops, sorry. Come up, exhale out. And you’re gonna tap that toe. Keep your chin tuck the whole time so you don’t want a lot of head movement. So keeping that chin top, coming up, slapping that foot. This one if you do 20 reps, reach that no matter what it hurts. So 20 keep it tight to your head, you’ll know that you start getting tired that will start to flatten it out, bring it in, really you want to feel it rather than alongside your head on the way up. So, just reaching up there, if you need to balance with your head on the floor, if not, no big deal. I’m gonna try to not do that. All right.

Ab Exercise #10: Table-Top Crunches

So now we’re gonna come back to the most you all forget the tabletop crunch. Pretty fun. All right. So number 10, the tabletop crutch, so it’s just like a suitcase crunch on the ground. sec, you’re balancing on the stability ball or bosu ball. So good balance and yes, crunch it up. But you could feel it as you try to stabilize your body on that ball. So it makes it super hard, nice difficult exercise and then banging out some reps. So just coming up, you can’t drop down and do these super fast because they’ll fall off this hole your balance, don’t open up too much. Just keep it contracted and just pulsing it together.

Those are the 10 best exercises to get abs in 2 weeks.

I truly hope you guys love this.

Definitely intermix these into your workout programs.

If you’re having a hard time trying to figure out what to do and how to do it, it’s time to seek out a professional so you can stop wasting your time.

You know, I love helping people…

I love putting programs together…

And I am always trying to put out the best content for you all.

Definitely sign up for one of my freebie resources such as a workout or a 10 best list for the area you’re most interested in perfecting.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

This way you receive my notifications for when I drop a new episode, go live with one of my shred workouts, or put together a recipe for you!

And make sure to reach out if you have any questions!

Brent Kasmer

Brent Kasmer

Category: Full Body Workout

Step Back Lunge

Good-Morning

Ballistic Calf Raises

Reverse Crunch

Goblet Squat

Single-Leg RDL

Single-Leg Calf Raise

Dumbbell Side Bend

Curtsy Lunge

Hip Thrust

Slider Hamstring Glute Raise

Half a Turkish Get-Up

Incline Barbell Bench Press

Incline Dumbbell Press with Reverse Grip

Incline Push-ups

Landmine One Arm Chest Fly

Cable Upper Chest Fly

Cable Half Moon

Cable Incline Jammer

Lying Upper Chest Cable Fly

Incline Single Arm Cable Bench Press

Cable Upper Cuts

Upper Peg Shrug

1. Barbell Chest Supported Bent Over Row

2. Bent Over Scapula Shrug

3. Barbell Bent Over Row

4. Supine Bent Over Row

5. Barbell Isometric Bent Over Row

6. Barbell Inverted Row

7. Meadow Row

8. T-Bar Row

9. Single Arm T-Bar Row

10. Barbell Straight Arm Pullover

Benefits of Strength Training – It’s so much more than weight loss

Speed Workouts | Secrets Gurus Don’t Share to Improve Speed Power

Training Pro Tip:

Technique #1: Power Ballistic

Quad Heavy Hack Squad

Ballistic Vertical Jumps

Hamstring Heavy Barbell Stiff Leg Deadlift Here, you can use a barbell for power training because it has to be heavy.

Ballistic Broad Jumps

Back Heavy Bent Over Row

Power Bench Press

Ballistic Plyo Push Up

Technique #2: Firing Muscles

Conclusion

STRETCHING AFTER WORKOUT | BEST STRETCHES FOR POST WORKOUT RELAXATION

Training Pro Tip:

Basic Stretching Exercises

Advanced Arm Stretches

Advanced Triceps Stretches

Conclusion

Most Common Gym Injuries

15 Minute Workout for Kids and Parents

Beginner workout at home or at the Gym

BEST EXERCISE TO GET ABS IN 2 WEEKS | Abs Workout Challenge

Recent Posts

Archives

Categories

Brent Kasmer

Hamstring Heavy Barbell Stiff Leg Deadlift
Here, you can use a barbell for power training because it has to be heavy.