Sunday, June 10, 2012
Sunday, June 3, 2012
GET LEAN with SUPERSETS
GET LEAN with SUPERSETS
Day One
Chest/Back
(4 sets of 8 reps)
Dumbbell Bench Press
-superset
with-
Bent-Over Rows
(4 sets of 8 reps)
Incline Bench Press
-superset
with-
Reverse Fly
Day Two
Quads and
Hamstrings
(3 sets of 10 reps)
Squats
-superset with-
Deadlifts
Leg Extension
(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Seated Calf Raise
Day Three
Biceps/Triceps
(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension
(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip
Day Four
Shoulders/Back
(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-
Lat Pull down
Alt. Shoulder Press
(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs
(3 sets of 10 reps)
Squats
-superset with-
Deadlifts
Leg Extension
(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Seated Calf Raise
Day Three
Biceps/Triceps
(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension
(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip
Day Four
Shoulders/Back
(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-
Lat Pull down
Alt. Shoulder Press
(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs
*Exercise discriptions with pictures can be found @ www.thebellyfitclub.com
Wednesday, May 30, 2012
NEW! Roasted Stuffed Peppers! Delish :)
Roasted Stuffed Peppers
Featured recipe found at www.thebellyfitclub.com
Dark Chocolate Macaroons
Dark Chocolate Macaroons
 |
| A family favorite! This is sure to be a healthy hit in your home as well. See more like this @ www.thebellyfitclub.com |
Ingredients:
3 cup coconut flakes, dried, unsweetened
1½ cup cocoa powder or raw carob powder
1 cup maple syrup or agave nectar or raw honey
... ½ cup raw cocao nibs
½ cup coconut butter, raw, virgin, cold pressed
1 tablespoon vanilla extract
½ teaspoon sea salt, coarse
Preparation:
Mix the ingredients together by hand in a large bowl. Using two spoons, shape macaroons into balls and set on a cookie sheet then place in refrigerator for a 1-2 hours. If you have time and have a dehydrator, place on dehydrator screens. Dehydrate 12-16 hours, until crisp on the outside and chewy in the middle. This will fill your kitchen with the aroma of dark chocolate.
3 cup coconut flakes, dried, unsweetened
1½ cup cocoa powder or raw carob powder
1 cup maple syrup or agave nectar or raw honey
... ½ cup raw cocao nibs
½ cup coconut butter, raw, virgin, cold pressed
1 tablespoon vanilla extract
½ teaspoon sea salt, coarse
Preparation:
Mix the ingredients together by hand in a large bowl. Using two spoons, shape macaroons into balls and set on a cookie sheet then place in refrigerator for a 1-2 hours. If you have time and have a dehydrator, place on dehydrator screens. Dehydrate 12-16 hours, until crisp on the outside and chewy in the middle. This will fill your kitchen with the aroma of dark chocolate.
Friday, May 25, 2012
Perceived Exertion Scale
Perceived Exertion Scale
 |
| This table, based on the research of Borg, is handy for quantifying the intensity of exercise. It is used in some research for that purpose, but may also be used in training programs to describe the intensity of training sessions. |
Monday, May 21, 2012
TBFC BOX BLAST!
 |
| This is a great calorie blaster! Not only will you get a cardio workout that burns tons of calories you will also target, train, and tone every muscle in the lower body as well. This is EXTREME so proceed with caution. |
Wednesday, May 9, 2012
J.A.M EXPRESS! Fast and effective!
 |
| Do each exercise for 1-minute. Keep repeating for 15-minutes. Follow with thee Upper Body Basics for a great Total Body Workout. |
 |
| Do each exercise for 1-minute. Keep repeating for 15-minutes. For exercise descriptions join our club @ www.thebellyfitclub.com |
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