What’s new for September

 

September Workout Game Plan

For the month of July our muscle group pairings will be Chest/Back and Legs/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In September we will Increase  time under tension (two exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New September Exercise Addition!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of September we will be adding one  new workout exercise.

Rubber squat hold overhead press pulse.

  • By using Rubber Bands in our workouts we change the acceleration rate of the resistance, this helps confuse the muscles and helps with breaking plates to continue to see results month after month.   By incorporating a squat hold with an overhead press we use more muscles at once, called compound movements and when you add rubber bands to compound movement you really challenge the body.

Hey Ladies! Are you avoiding weights because you believe they will only add bulk to your physique.  Well, in todays video I am going to help clear the confusion on resistance or weight training for ladies.  Proper, high-intensity strength training, safely applied, is one of the most important things that a woman can do to ensure an overall better quality of life. You will absolutely reap the benefits of increased lean muscle mass, improved bone density and cardiovascular health, better insulin control, fat loss, and better athletic performance. Rest assured, the notorious bulk will not happen.  The difference however between men and women when it comes to putting on muscle is in the amount of testosterone each has.  Men have up to 20 times more testosterone, the hormone responsible for building muscle mass.  Unfortunately, those women who look like they are becoming more manly, are most likely taking testosterone to help increase their muscle size, especially among female bodybuilders.  However, I still hear tales of women that started using weights and just looked larger than they already where without any real improvement in overall appearance, and yes that can happen but only if you start eating more than you did when you started.  Its not uncommon that when someone starts a weight training program that instead of also changing their diet they think they can start eating more and therefore keep putting on fat because an hour of weight lifting burning say up o 500 calories can be defeated in minutes with a couple slices a pizza or bag of chips that contain in excess of 800 to 1000 calories.  So yes, its easy to keep gaining body fat with any exercise program if you don’t change your diet. But by adding lean muscle you will help increase your metabolism so you will burn more calories even when your not working out and then if you modify your diet in addition to your workout you will really start to see amazing results.  In addition by incorporating HIIT style cardio to your weight lifting program you will really start shredding that body fat off, leaving your with a toned, shapely physique that is sure to please even the most body conscious ladies.

 


July Workout Game Plan

For the month of July our muscle group pairings will be Chest/Legs and Back/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In July  we will Increase  time under tension (four exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New July Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of July we will be adding two new workout exercises.

Rubber Band Hold with Rubber Band Side Step.

  • This is not your normal side to side squat, we could have just added the rubber band but went one more step to work the chest by placing a large rubber band around our upper body then pressing our hands away from us as we continue our side step, making for a highly effective chest and leg contouring exercise.

Bosu Ball Sit Out.

  • We continue to challenge the core by placing ourselves on an unstable platform such as the bosu ball while lifting our legs to one side causing our core muscles to have engage in order to hold our selves up during the exercise.

June Workout Game Plan

For the month of June our muscle group pairings will be Chest/Legs and Back/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In June  we will Increase  time under tension ( three exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New June  Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of June we will be adding two new workout exercises.

Over Head Dumbbell Rubber Band Side to Side Step.

  • This is not your normal side to side squat, we could have just added the rubber band but went one more step to add an over head dumbbell hold along with the rubber band making for a highly effective leg contouring exercise.

Decline Dumbbell Press

  • By going into the decline position on the chest press we emphasis more tension on the lower pec to make sure we continue to hit all three areas (lower, mid and upper) of the chest for better over all symmetry.

June Workout Game Plan

For the month of June our muscle group pairings will be Chest/Legs and Back/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In June  we will Increase  time under tension ( three exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New June  Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of June we will be adding two new workout exercises.

Over Head Dumbbell Rubber Band Side to Side Step.

  • This is not your normal side to side squat, we could have just added the rubber band but went one more step to add an over head dumbbell hold along with the rubber band making for a highly effective leg contouring exercise.

Decline Dumbbell Press

  • By going into the decline position on the chest press we emphasis more tension on the lower pec to make sure we continue to hit all three areas (lower, mid and upper) of the chest for better over all symmetry.

For the month of May our muscle group pairings will be Chest/Shoulders and Back/Legs. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to increase the amount of weight under shorter periods of tension, which will result in our overall ability to increase weight from month to month! In May  we will Increase  time under tension ( two exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge you muscles getting them to grow stronger and with strength comes shape.

New May Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of April we will be adding two new workout exercises.

Rubber Push up In/Out

  • This is not your normal pushup and will undoubtedly challenge you in a entirely different manner

Decline Dumbbell Pullovers

  • By going into the decline position on the pullover we provide more resistance throughout the total movement to help see even faster results.

April  Workout Game Plan

For the month of April our muscle group pairings will be Chest/legs and Back/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to increase the amount of weight under shorter periods of tension, which will result in our overall ability to increase weight from month to month! In April  we will decrease from time under tension ( one exercises consecutively per muscle group) so we can have more rest to allow us to go heavier for April.

New April Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of April we will be adding two new workout exercises .

Rubber Band Lat Pull Down

  • Lat Pull Down can be extremely beneficial in building upperbody strength and target the upper body muscles, especially the latissimus dorsi, biceps, and deltoids muscles. It is also quite beneficial in keeping the shoulder healthy.

RB High Knees 

  • Using Rubber Bands during a high knees cardio station requires additional core and energy to keep tension on the bands, making for a great core and anaerobic exercise

50 % Off all Team Afterburn Shirts, one item discounted per member, Jackets not included in special. 

 

So hurry this will end on March 31st 2019! Click the button below to see all the different shirts available at 50% off.  Don’t forget to use the promo code “selfie50” at check out.  

March  Workout Game Plan

For the month of March our muscle group pairings will be Back/legs and Chest/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! In March we will increase from  time under tension ( three exercises per muscle group).

New March Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of January we will be adding two new workout exercises and one new warmup exercise.

Bicep Hold

  • This exercise targets the Biceps,  by holding the dumbbells at the mid level point in the bicep curl, you maximize the time under tension principle. 

Bicep Curls

  • Bicep Curls isolate the bicep muscle but also engage the front deltoid and forearm muscles during the movement.

Single Arm Dumbbell Press

  • The Single arm dumbbell press helps promote a strong core as any single arm or leg exercise requires the core to maintain balance through the movement.  This exercise incorporates the deltoid muscles, triceps and the traps during the movement.

Our member refferal Jacket promotion got so much interest that we decided to hold it over for another month.  That’s right! Now until February 28th if you refer a member that joins on a standard membership you get a free awesome Team Afterburn Jacket FREE!

 

So hurry this will end on February 28th 2019!