At Home Dumbbell Ab Workout

Grab one heavier dumbbell, and two lighter dumbbells (if you only have one set, that is fine, you can vary the exercises based on your skill level). Perform each exercise for the below stated reps/time, with 20-30 seconds rest in between. Rest for 2 minutes and repeat for four rounds total.

V-Up Shoulder Press x 10/side

Begin seated on your bum with your knees slightly bent and feet off the ground. Hold two lighter dumbbells below your chin. Keeping your core tight and chest up right, twist your torso to the right. As you do this, press the dumbbells above your head, similar to a shoulder press. Keep the ends of the dumbbell pressed together. Bring your arms back down to starting position, and simultaneously bring your chest back to centre. Repeat on the opposite side.

Russian Twist to Press x 10/side

Grab a heavier dumbbell, and start in the same position as the first exercise with your feet off the ground and knees bent. Hold the dumbbell in both hands. Press the dumbbell above your head before slowly bringing it down to your right hip. Twist your torso so that your obliques are fully engaged. Squeeze your core and press the dumbbell above your head again, bringing it down to the opposite side in an “A” shape.

Twist to Modified V-Up x 60 secs

Grab the dumbbell with both hands, holding it horizontally around your hip area. Extend your legs, and at the same time, bring your shoulders down to the ground. Avoid letting your feet touch the ground. As you come up, twist your torso to the right, bringing the dumbbell to your right hip. Come back down to starting position, then bring your knees to your chest, facing forward. Extend your legs once more, and repeat the first movement, except on the opposite side.

Plank Dumbbell Switch x 60 secs

Start in a high plank position, with your dumbbell on the outside of your left hand. Keeping your hips level with the floor, use your right hand and reach to the outside of your left hand to grab the dumbbell. Place it on the mat, just on the outside of where your right hand was placed. Repeat the movement, except this time using your left hand to grab the dumbbell. Make sure your back is flat and your hips are square with the ground the entire movement.

Side Plank Dumbbell Press x 30 secs/side

Start in a side plank position, with your left forearm on the ground and the dumbbell on the ground in front of you. Grab the dumbbell with your free hand, and keeping your core tight, lift it up and press it directly above you. Slowly bring it back down, in a controlled motion, until it’s back on the ground. Repeat on the opposite side.

Source : borntosweat.co

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CORE SCULPTER: ABS, GLUTE AND THIGH WORKOUT

by Rushfitnessgym

You don’t always need a gym or the latest equipment to have an effective workout. I first started getting into bodyweight workouts when I was travelling; I didn’t have access to a gym most of the time, but wanted to stay in shape and continue to build strength. I explored different workouts, trying to target different muscle groups using only a mat. This opened up a whole new window of opportunity for me, and now I love adding bodyweight workouts to my fitness regime.

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Apart from the convenience of being able to do bodyweight workouts just about anywhere, there are many additional benefits: (1) Help build and maintain lean muscle mass, (2) Increased strength and flexibility, (3) Increase resting metabolic rate, (4) Help with injury prevention and recovery (5)Reduce joint and bone pain and (6) Helps with building a strong metabolism.

Bodyweight workouts allow you to concentrate on how your body is performing the exercise and to focus on proper form. Also, you can challenge yourself to sink deeper into exercises, engaging your stabilizer muscles or holding the exercise longer to increase strength. It also gives you the opportunity to target certain areas that you feel you need toning or greater strength, especially smaller muscle groups that are often missed by weight training exercises, such as your gluteus minimus/medium, lower back, hip ab/adductors, inner thighs, etc.

Here is an effective bodyweight core workout that targets your abs, glutes and thighs. Complete 3 sets of the following. If you want a little more resistance, you can always add a mini-band or resistance band/tube to the workout.

Glute Kick-Backs – 3 sets of 15 (each leg)

Start kneeling on the floor with your arms extended in front out you. Your hands should be shoulder-width apart. Lift your right leg until your hamstrings are in line with your back. Contract your glutes while lifting your leg and focus on holding the contraction throughout the exercise. Lower your leg and place your knee on the ground. Complete the same for your left leg.

Glute Bridge – 3 sets of 20

Lay on your back with your knees bent and feet flat on the floor. Place your arms by your side with palms facing the ground, they will act as stability. Lift your hips on off the ground forming a line with your knees, hips and shoulder. Focus on contracting your glute muscles as you lift your hips. Hold the bridge position for 3 seconds and then lower your body back to the ground.

Crunch Pulse – 45 seconds

Lay on your back with your knees bent and feet flat on the floor. Lift your arms slightly off the ground. Raise your back slighting off of the ground making sure that you contract your core, using your stomach muscles to hold your back off of the ground. Lift your body slightly higher, squeezing your core muscles as you lift. Return back to your original position without letting your back touch the ground. Continue to pulse for 45 seconds.

C-Crunches – 3 sets of 25

Lay on your back with your knees bent and feet flat on the floor. Lift your feet off the floor keeping your knees bent at a 90-degree angle. Lift your back off the ground, contracting your core to lift your body. Bring your elbows to touch your knees. Extend your body back to starting position and perform the action again.

Side Leg Lifts – 3 sets of 25 each leg

Lay on one side of your body using your arm closest to the floor as stability. You can also extend your arm straight above your head and shoulders if that is more comfortable. Your legs should be extended so your body makes a straight line and stacked on top of each other. Slowly raise your top leg as high as you can, engaging your glutes and quads to perform the movement.

Inner Thigh Leg Lifts – 3 sets of 25 each leg

Lay on one side with your top leg folded over your bottom leg bent at a 90-degree angle. Position your hip so your pelvis is level. Your waist should pull away from the floor a little. Lift your bottom leg keeping the leg as straight as possible. Lower the leg back down without touching the floor. Continue to do the exercise on the other side.

Plank – Hold 60 seconds

Plant your hands directly under your shoulders, slightly wider than shoulder width apart. Dig your toes into the floor and squeeze your glutes and core to stabilize your body. Neutralize your neck and spine but having a point of concentration on the floor, creating a line from your head to your ankles. Hold the position maintaining control over your form.

Side Plank – Hold 30 seconds each side

Start on your side with feet together and one forearm bent providing stability placed directly below your shoulder. Contract your core muscles and lift your hips off the ground, forming a line from your head to your feet. Concentrate on keeping the line straight as possible while holding this exercise.

Supermans – 3 sets of 15

Start by laying on your stomach with your arm above your head and your legs extended straight. At the same time raise your arms, chest and legs off the floor squeezing your lower back and glute muscles to perform the movement. Hold for 2 seconds and release. Repeat this movement.

Bicycle – 3 sets of 20 each side

Laying flat on the floor with your lower back pressed into the ground with your hands behind your head. Bend one of your legs, bringing your knee into your chest. While doing this movement, move your opposite arm so your elbow is almost touching your knee. Extend the bent leg back out straight and switch sides, completing the same motion but with the other leg/arm.

Source : fitnessrepublic.com

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Vegan Foods That Are Crazy High in Protein

by Rushfitnessgym

Did you grow up thinking that animal flesh was the only viable source of protein? Lots of us did—but now we know it was all a lie.

There’s protein in just about everything: A freaking bagel has 10 grams of protein. Google it—right now. Yep, you’d have to eat a weird diet of applesauce and jelly beans to avoid getting enough protein.

Veggies, Beans, and Lentils

Not only do vegetables, beans, and lentils have tons of protein in them, they’re also superior to animal-based protein sources. Who needs saturated fat, cholesterol, anti-biotics, hormones, feces, and bad juju when you can eat PLANTS loaded with antioxidants, phytochemicals, vitamins, minerals, nutrients, and good vibes?

These foods not only don’t increase your risk of developing cancer and disease, as meat does, but actually lower it.

Avocado – 4 grams of protein per cup

Loaded with vitamins C, E, K, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium

Broccoli – 4 grams of protein per cooked cup

Great source of calcium, vitamin C, fiber, and B vitamins

Asparagus – 5 grams of protein per roasted ounce

Great source of B vitamins and folate

Spinach – 5 grams of protein per cooked cup

Great source of vitamins A, C, E, K, and B6 as well as niacin, zinc, fiber, thiamine, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese

Artichokes – 8 grams of protein per cup

Great source of vitamin C, fiber, potassium, and magnesium

Green Peas – 9 grams of protein per cooked cup

Great source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins as well as fiber, thiamine, folate, manganese, and vitamins A, C, and K

Edamame – 20 grams per cup

Great source of vitamin K1, folate, thiamine, riboflavin, iron, copper, and manganese

Pinto Beans – 12 grams of protein per cup

Great source of molybdenum, folate, fiber, copper, manganese, phosphorus, vitamins B12 and B6, magnesium, potassium, and iron

Kidney Beans – 13 grams of protein per cup

Great source of calcium, vitamin C, fiber, and B vitamins

Black Beans – 15 grams of protein per cup

Great source of antioxidants, fiber, folate, copper, manganese, thiamine, magnesium, phosphorus, and iron

Chickpeas – 15 grams of protein per cooked cup

Great source of fiber, iron, folate, phosphorus, potassium, and manganese

Lentils – 18 grams of protein per cooked cup

Great source of fiber, thiamine, folate, manganese, and vitamins A, C, and K

Lentil Pasta by Tolerant – 21 grams of protein per 3 ounces

Great source of folate, thiamine, and fiber

Grains, Nuts, and Seeds

Most people have no idea how much protein they’re actually supposed to get in a day (and usually eat way too much), but non-vegans always seem to wonder how vegans get enough protein. *Eye roll*

Here’s the real question: If dead animals are your main protein source, where do you get your riboflavin, niacin, lutein, zinc, phosphorous, thiamine, selenium, magnesium, folate, calcium, potassium, manganese, and vitamins A, C, and K—hmm?

Millet – 6 grams of protein per cooked cup

Great source of niacin, folate, thiamine, riboflavin, iron, magnesium, phosphorus, manganese, potassium, calcium, zinc, and phytochemicals

Amaranth – 7 grams of protein per cooked cup

Great source of iron, B vitamins, and magnesium

Wild Rice – 7 grams of protein per cooked cup

Great source of fiber, manganese, magnesium, copper, phosphorus, and B vitamins as well as an excellent source of iron, folate, and potassium

Quinoa – 8 grams of protein per cooked cup

Great source of fiber, iron, manganese, phosphorus, and magnesium

Ezekiel Bread – 8 grams of protein per two slices

Great source of fiber, folate, beta-carotene, and vitamins C and E

100 Percent Whole Wheat Pasta – 8 grams of protein per cooked cup

Great source of B vitamins and iron

Buckwheat – 24 grams of protein per cup

Great source of antioxidants, manganese, magnesium, phosphorus, niacin, zinc, iron, folate, and vitamin B6

Chia Seeds – 5 grams of protein per 2 tablespoons

Great source of calcium, magnesium, iron, zinc, boron, niacin, and vitamins B, D and E, and contains 8.7 times the omega-3 fatty acids found in wild Atlantic salmon

Pistachios – 6 grams of protein per ounce

Great source of copper, manganese, thiamine, phosphorus, and vitamin B6

Almonds – 6 grams of protein per ounce

Great source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin, and phosphorus

Sunflower Seeds – 6 grams of protein per quarter cup

Great source of manganese, selenium, phosphorus, magnesium, folate, niacin, and vitamins E, B1, and B6

Peanut Butter – 7 grams of protein per two tablespoons

Great source of magnesium, potassium, and vitamins B6 and E

Pumpkin Seeds – 8 grams of protein per ounce

Great source of magnesium, phosphorus, and zinc

Hempseeds – 10 grams of protein per ounce

Great source of magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids

Vegan Meats and Dairy Alternatives

Animals aren’t protein sources—they’re our friends. There are so many vegan meats, nondairy milks, and other plant-based foods that are high in protein, mind-blowingly delicious, and so much healthier that you won’t even have time to crave animals’ bodies, eggs, or milk.

Tofu – 20 grams of protein per cup (12 grams in two hard-boiled eggs)

Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and vitamin B1

Beyond Burger by Beyond Meat – 20 grams of protein per burger (19 grams in a beef burger)

Great source of iron, vitamin C, fiber, and calcium

Sausage by Field Roast – 25 grams of protein per sausage (18 grams in a pork sausage)

Great source of potassium and iron

Seitan – 25 grams of protein per 3.5 ounces (25 grams of protein in a steak)

Great source of selenium

Tempeh – 41 grams of protein per cup (20 grams in a chicken breast)

Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus

Kite Hill Ricotta Cheese – 3 grams of protein per ounce (3 grams in dairy ricotta)

Great source of vitamin E and potassium

Almond-Milk Plain Yogurt – 6 grams of protein per single-serving container (5 grams in dairy yogurt)

Great source of vitamin D and calcium

Nutritional Yeast – 14 grams of protein per ounce (5.7 grams in parmesan cheese)

Good source of fiber, zinc, magnesium, copper, manganese, and all the B vitamins, including B12

Soy Milk – 8 grams of protein per cup (8 grams in cow’s milk)

Great source of potassium, isoflavones, and vitamins A and B12, and often fortified with calcium and vitamin D

Wowiewowow, that’s so much protein and so many amazing benefits that come with all these delicious, nutritious noms. Everyone should be eating lots of beans, seeds, nuts, and vegetables because these are the foods that give you energy and glowing skin and protect you from disease.

When we’re eating enough of the good stuff, there’s just no room for unhealthy animal proteins in our diet.

Source: peta2.com