Author: HUMANFITPROJECT EDITORS

Achieve skin-tearing muscle definition with these six isolation routines

You’re not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there’s that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you’ve done an outstanding job at holding your body back from it’s potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We’re creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everything’s always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they’re the cornerstones. But they’re not the only exercises known to man. Step into advanced isolation training.

Eugene Isaev (@eugeneaesthetics) is an LA-based certifed personal trainer.

Would you like customized programming for your individual needs, check out our exclusive new service at DigitalFitnessAdvisor.com

HOW IT WORKS

Your typical program consists of a big, compound exercise or exercises followed by isolation exercise, or exercises. [See also: The Compound/Model Body Plan] For this particular approach, you’re going to chill out on the big lifts and double-down on the little ones. Isolation exercises a great way to hyper-focus and zero in on one particular muscle, but they also help you tap into smaller, more discreet muscle fibers. While a barbell bench press is pounding your pectorials, a cable or dumbbell flye that’e executed from 10-12 slightly different angles is uncovering the fresh spots.

DIRECTIONS

For 2-3 weeks, couple up a large muscle group (legs, back, chest) with a smaller muscle group (shoulders, arms, abs) or a push and a pull. Shoot for 1 days rest between workouts. Cycle back onto your regular programming after the 2-3 weeks are up. Rest 30 seconds or less between sets.

THE WORKOUTS

Detailing of Your Chest Muscles

1. Alternating Three-Angle Dumbbell Press 3 sets 12-15 reps each variation
2. Incline Dumbbell Round-Around 5 sets 12-15
3. Bent-over 1 1/4 Cable Flye 5 sets 10-12

Detailing of Your Biceps and Triceps Muscles

1. Incline Bench Triceps Rope Pulldown 5 sets 12-15 reps each
2. Wide-grip Bench Press Mouth Crushers 4 sets 8-10 reps
3. Dumbbell Drag Curls 4 sets 8-10 reps
4. Superhero Slow-Motion Hammer Curls 4 sets 10-12 reps

Detailing of the Muscles of Your Shoulders

1. Dumbbell Three-Point Raises 4 sets x 15 reps each variation
2. Dumbbell Arnold Press 3 sets x 15 reps
3. Dumbbell Lying Lateral Raise 5 sets x 15 reps
4. Cable Pull Aparts 4 sets x 15 reps

Detailing of the Muscles in Your Back

1. Dumbbell Lat Raises While Lying on Bench 4 sets 12-15
2. Half-seated Rope Lat Pulls 5 sets 10-12
3. Single-arm Cable Lat Pulldown 4 sets 12-15 reps per side
4. T-Bar Row 4 sets 8-10

Detailing of the Muscles in Your Legs

1. 1 ¼ Dumbbell Squat 5 sets x 12 reps
2. Single-leg Glute Bridge 3 sets x 10-12 reps per leg
3. Barbell Romanian Deadlift 4 sets x 10 reps
4. Three-Point Standing Calf Raise 3 sets x 15 reps

Detailing of Your Abdominal Muscles

1. Bench Knee Tucks 3 sets x 20 reps
2. Plank Shoulder Taps 3 sets x 15 reps per side
3. Side Bend 4 sets x 25 reps per side
4. Cable Crunch 4 sets x 25 reps

September 19, 2017
The Saturday Sweats: 5 Diversified Fat-Burning Workouts

There’s nothing like polishing off a strength routine with a blood-pumping finisher or recouping from an extended evening with a metabolism-stoking circuit. However you utilize the Saturday Sweats, we promise you this: you’ll work.

Watch the inspirational demo videos featuring trainer Keita Minakovichsky from FOCUS NYC.

Saturday Sweat #1

Superman Push Up x 10
Power Skip x 30 sec.
Single-arm Chest Press x 8
Shadow Box x 30 sec.
Side Plank x 30 sec.

Rest as needed. Repeat 5 rounds

Saturday Sweat #2

Eccentric Goblet Squat x 10
Squat Jump x 10
Clean + Squat x 6
Jump Rope x 30 sec.
Plank with Hip Raise x 15

Rest as needed. Repeat 5 rounds

Saturday Sweat #3

Assisted Single-leg Romanian Deadlift x 8
Overhead Reverse Lunge x 10
Single-arm Row x 8
Ice Skater x 30 sec.
Side Plank #2 x 30 sec.

Rest as needed. Repeat 5 rounds

Saturday Sweat #4

Kettlebell Deadlift x 8
One-handed Get-up x 4
Single-arm Snatch to Squat x 5
Bear Crawl x 6
Cradle x 8

Rest as needed. Repeat 5 rounds

Saturday Sweat #5

Single-arm Shoulder Press x 8
Reverse Lunge to Power Skip x 8
Shoulder Press x 8
Lateral Lunge to Hop x 30 sec.

Rest as needed. Repeat 5 rounds

September 2, 2017
The Power Hour Mini-Plans: 5 Easy-to-Follow Workout Routines

If you’re the “get in, get out” type when it comes to the gym—these are the programs for you.

We call these the “mini-plans” because they are condensed or simplified versions of what you may see in a traditional plan. Instead of a “split” or something new every day, just one or two of these workouts are your guide. Watch the inspirational demo videos featuring mini-plan designer Peter Miller from FOCUS NYC.

Mini-Plan #1

DIRECTIONS: Complete this full body workout 3 x per week for 6 weeks.

Incline Dumbbell Press x 6
Deadlift x 6
Toe Touch x15

Rest 2 minutes. Complete x 3

Dumbbell Goblet Squat x 8
Jump Lunge x12
Plank x 30 sec

Rest 2 minutes. Complete x 3

Mini-Plan #2

DIRECTIONS: Complete this workout 2 x per week alternated with an upper body workout on another 2 days.

Box Jump x 8
Dumbbell lunge x 8
Kettlebell Swing x 20

Rest 2 minutes. Complete x 3

Toe touch x 30 sec
Bench Crunch x 30 sec
Bicycle crunch x 30 sec

Rest 60 seconds. Complete x 3

Mini-Plan #3

DIRECTIONS: Perform this workout 2 x per week alternated with lower body strength training days.

Dumbbell Floor Press 3 x 6
Dumbbell Row 3×8
Unilateral Dumbbell Overhead Press 3 x 8

Rest 60 seconds between each set

Clap Push Up x failure
Lat Pulldown x 10
Weighted Dip x failure

Rest 90 seconds and repeat

Mini-Plan #4

DIRECTIONS: Complete this program 3 x per week for 6 weeks

Zercher Squat x 6
Walking Dumbbell Push Up Row x 10
American Kettlebell Swing x 15

Rest 2 minutes. Complete x 2

Jump Squat x 12
Dip x 20
Burpee x 45 sec

Rest 60 seconds. Complete x 2

Mini-Plan #5

DIRECTIONS: Perform this workout 2-3 x per week for 6 weeks.

A1. Romanian Deadlift x 8
A2. Glute Bridge x 8

Rest 60 seconds. Complete x 3

B1. Dumbbell Incline Press x 6
B2. Goblet Squat x 6

Rest 60 seconds. Complete x 3

C1. Dumbbell Row x 8
C2. Dumbbell Flye x 12

Rest 60 seconds. Complete x 3

D1. Landmine Row x 8
D2. Push Up x failure

Rest 60 seconds. Complete x 3

August 28, 2017
The Compound Plan: Workouts Built Around the Big Lifts

Aka: the model body workout plan

Everyone has snapped a few shots only later to go back and delete a bunch of them. “My eyes are closed.” “I’m not standing up straight.” “Do my arms really look like that?” “Does my stomach really look like that, too?!”

And sure, learning your angles is one way to cheat the lens. #AdobeGains is another. We say: Just put in the work at the gym.

Jordan Morello (@Jordan_Morello), a rising fitness model and certified personal trainer, understands the desire (or need) to be camera-ready at all times. Here’s his training blueprint for building muscle and keeping lean—whether you’re a beginner or an advanced lifter.

And if you’re looking for 1-on-1 support, check out our coaching packages.

HOW IT WORKS

Morello’s take on a “quality workout” is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing. The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

DIRECTIONS

Complete this plan for six weeks while gradually (and modestly) increasing the reps or weight each week. After the six weeks, switch off the plan for another four to six weeks before returning back to it.

THE WORKOUTS

To watch all of the video demonstrations, subscribe to the HFP YouTube channel, or use the hashtag #MFModelBody on Instagram.

Day 1: Chest & Triceps

Flat Bench Press 5 x 15,12,10,10,8
Incline Bench Press 4 x 12
Barbell Pullover 4 x 10
Dumbbell Flye 4 x 12,10,10,8
Dip 3 x 12
Skullcrusher 4 x 10
Cable Pushdown 4 x 12
*Rest 60 seconds between all sets. Rest as needed between exercises.

Day 2: Legs & Abs

Front Squat 5 x 15,12,10,10,10
Romanian Deadlift 4 x 12,10,10,8
Bulgarian Split Squat 4 x 10
Barbell Reverse Lunges 4 x 10 (each leg)
Calve Raise 4 x 25
Hanging Leg Raise 3 x 10
Cable Woodchop 4 x 15,12,10,10
*Rest 60 seconds between all sets. Rest as needed between exercises.

Day 3: Back & Biceps

Barbell Row 5 x 15,12,10,10,10
Rack Pull 4 x 10
Lat Pulldown 4 x 12,10,10,8
Dumbbell Row 4 x 10
Barbell Curl 4 x 10
Close-Grip Chinup 3 x 8
Standing Hammer Curl 4 x 12,10,10,8
*Rest 60 seconds between all sets. Rest as needed between exercises.

Day 4: Shoulders, Traps & Abs

Standing Military Press 5 x 10
Dumbbell Snatch 4 x 8
Arnold Press 4 x 12,10,10,8
Lateral Raise 4 x 12
Barbell Shrug 5 x 20
Landmine Rotation 4 x 12
Hanging Knee Raise 3 x 10
*Rest 60 seconds between all sets. Rest as needed between exercises.

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August 17, 2017
Protein-Infused Cherry and Peach Popsicles

Here is a quick and simple recipe for fruit-based popsicles made with only 5 ingredients. It’s super delicious, easy to make and a perfect treat for those hot summer days when you want to kick your feet up and relax. This recipe starts with almond milk that is sweetened with dates and flavored with vanilla, bringing a depth of flavor to these healthy pops. The dark colored fruits pair perfectly with the sweet almond cream, adding a creative flare to take things to the next level. Kids love them, adults love them and we love them. So, make yourself up a batch. You just might love’em, too.

Another recipe you may like—The Almond-Blueberry Smoothie Bowl

INGREDIENTS
Makes about 8 servings

2 cups fresh almond milk or any store bought nut milk
1 scoop protein powder
1 ripe banana
½ cup dried dates, pits removed
½ cup seeded and chopped cherries
1 peach, chopped

Blend the milk, protein powder, banana and dates together in a high-speed blender (like a vitamix or blend-tec) until smooth. Pour into popsicle molds and divide the chopped cherries and peaches among each mold. Freeze overnight or at least for 2 hours before serving. Makes about 8 standard size popsicles.

NUTRITIONAL INFORMATION
1 popsicle

Calories: 130
Carbs: 18 g
Protein: 9 g
Fat: 4.5 g
Omega 3: 0.01 g
Fiber: 3 g

Source: cronometer.com

May 27, 2017
The Detox Workout Plan v2.0

ONE, TWO, THREE too many. We’ve all been there.

Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function.

What’s more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

Sorry, see what we did there? Here’s the plan to get your body (and head) back on track.

How it works

This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

Directions

You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

The Workouts

This series was originally published on MensFitness.com. To get started on the full plan go to mensfitness.com/detox2.0

If you want to try version 1.0 go to mensfitness.com/detox

May 13, 2017
Tuscan Sunrise Detox Juice

A juice cleanse delivers an abundant amount of vitamin C to the body. This antioxidant is needed to manufacture carnitine, an amino acid that helps our cells burn fat for energy. Fat burning can be up to 30% higher during exercise if you have efficient levels of vitamin C in your body. It cannot be stored, so the daily intake of this essential vitamin is needed. It is also required in the manufacturing of collagen, a protein that supports youthful skin and the development of muscle tissue; which in turn, regulates the body’s metabolism and encourages fat burning.

Note: It’s important to include a daily intake of raw fruits and vegetables, even after your detox has ended, due to the denaturing of vitamin C through heat exposure at temperatures above 158 degrees (70 C). Think daily intake of: juices, smoothies, fruit salads, and/or vegetable salads.

TUSCAN SUNRISE

This juice goes down smooth and easy. It has the most amazing flavor, as the carrots pair nicely with the tartness of the apples, with just a hint of basil to send it over the top. A 16 ounce serving of Tuscan Sunrise offers 75 mg of vitamin C to boost collagen production and help with fat burning during your detox.

INGREDIENTS:

10 carrots
1 green apple
5-6 fresh basil leaves

Process vegetables through a masticating juicer according to manufacturer’s instructions. Best if consumed immediately after processing, for highest nutrient content.

April 26, 2017
Mediterranean Lettuce Wraps

As the warm weather arrives, a variety of lettuces will also appear in the food stores and farmers markets. It’s the perfect time to experiment with fresh lettuce wraps and give bread a rest for a while. These Mediterranean Wraps are incredibly satisfying with a balanced combo of raw and cooked whole food ingredients. The filling includes lentils as a healthy plant-based protein with fresh raw veggies, za’atar spiced cauliflower and red skin potatoes. These wraps also include a hefty dose of whole food fats (olives and avocado), so no need for oils or other refined fats.

INGREDIENTS

Makes about 2 servings

6 large romaine leaves

FILLING

1 ½ cup cooked lentils (or 15 oz can premade)
2 cups za’atar spiced potatoes (recipe below)
2 cups za’atar spiced cauliflower (recipe below)
1 cup cherry tomatoes, sliced in half
12 kalamata olives
½ avocado, chopped
¼ cup fresh dill, chopped
1 tbs lime juice
1 tsp garlic granules
1 tsp garam masala
½ tsp sea salt

Place filling ingredients into a large bowl and toss gently to combine. Place about 1 cup serving of filling onto each of the 6 large romaine leaves. Note: if using romaine hearts, place ½ cup filling onto 12 of the smaller romaine leaves).

ZA’ATAR SPICED CAULIFLOWER AND POTATOES

1 small head cauliflower, cut into 2” pieces
2 medium red skin potatoes, rinsed and chopped into 1” pieces
1 tbs za’atar spice (found in most food stores)

Preheat oven to 350 degrees. Place potatoes into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam for 8-10 minute. Add the cauliflower florets to the potatoes (the cauliflower take less time to cook). Let cook for 10-12 more minutes or until slightly soft. Place steamed potato and cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower and potatoes evenly onto a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower/potatoes and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower/potatoes to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

NUTRITIONAL INFORMATION
3 large romaine leaves and 3 cups filling

Calories: 500
Carbs: 84 g
Protein: 23 g
Fat: 11 g
Omega 3: 0.44 g
Fiber: 24 g

Calcium: 136 mg
Iron: 9 mg
Magnesium: 152 mg
Potassium: 2350 mg
Selenium: 6.20 mcg
Zinc: 3.60 mg

B1: 0.57 mg
B2: 0.49 mg
B3: 6.40 mg
B5: 3 mg
B6: 1.14 mg
Choline: 155 mg
Folate: 540 mcg
Vitamin C: 106 mg
Vitamin E: 2.30 mg
Vitamin K: 129 mg

BCAA’s
Isoleucine: 0.90 g
Leucine: 1.47 g
Valine: 1.11 g

Source: cronometer.com

April 26, 2017
Body Control, Power, and Flow with the Red Bull Flying Bach

Breakdance is not only a mesmerizing display of unique talent, skill, and rhythm—It’s also physical fitness in one of its most raw forms. While you may not find these dancers in the gym for hours on end or pumping heavy weights, they do take the conditioning of their bodies very seriously. For them, it’s just maintained differently. Their training is natural, organic, and as environmental as it gets. (Or, on the floor to be more accurate.)

“You use every muscle in your body,” says Benny Kimoto (@BennyKimoto), a member of The Flying Steps (@redbullflyingbach), and an athlete credited with being a true pioneer of the craft. He adds, “You have to be in shape because you can get injured really fast, so we try and take care of our bodies.” Uwe Donaubauer (@uwe_donaubauer), a teammate who is known as a master of mixing the different styles of breakdance, reaffirms that what they do is a total-body test of fitness. “It takes strength from everywhere,” he says.

While their performances are far from cookie-cutter, there are patterns, themes, sequences, or progressions you’d see during any one of their shows. “Top Rocks” is a series of steps while remaining in a somewhat upright position on their feet. From there, they may drop into “Foot Work” which is much quickier sequences while in a lower, or even squated/crouching positions. Next are the “Power Moves.” These are what really catch your (and the camera’s) attention as they’re explosive and free-spirited. Finally, you have “Freezes” which are exactly what they sound like, a freeze in the movement.

As you can imagine, the body is being cardiovascularly taxed and put through twists, turns, contortions, and inversions. The level of total-body strength and control is high, but it’s equally as dangerous. To mitigate that risk, the team’s practices closely replicate what they do in an actual performance, but slower, more controlled, and for repetitions to build and maintain strength.

1. Push up circles
This is a combination of push ups and foot work to warm up both the upper and lower body.

2. Freeze practice
While you may see a very specific “freeze” during a performance, in practice the team will put them through almost every variation possible to prepare every muscle, joint, ligament, and tendon.

3. Top rock circles
Think of this as your light cardio session before a traditional warmup. It’s light and easy to get the blood flowing.

The Flying Steps kicked off their US Red Bull Flying Bach tour on December 2, 2016 at the Buell Theatre in Denver, Colorado with other stops in Riverside, Phoenix, Washington DC, Baltimore, Dallas, San Antonio, and Houston. For more information, including dates and ticketing, go to RedBullFlyingBach.com

February 1, 2017
Spiced Pumpkin Oatmeal

SPICED PUMPKIN OATMEAL

with fresh ‘Simply Green‘ juice

Enjoy the delicious flavors of fall first thing in the morning with this hearty bowl of cooked oats. The spiced pumpkin butter is sweetened with dates and mixed into the oatmeal to add just the right amount of wholefood sweetness. Top with fresh raw almond milk, crushed walnuts, and chopped dates to finish this amazing breakfast bowl. Don’t forget your daily fresh pressed juice to enjoy before your cooked meal. Try the ‘Simply Green’ juice recipe below.

Ingredients

1.5 cups rolled oats
3 cups water
Pinch of sea salt
1/2 cup spiced pumpkin butter (recipe below)
1/3 cup fresh raw almond milk (recipe here)
1/4 chopped dates
1 tbs crushed walnuts

Directions

Place water, oats, and pinch of sea salt into covered saucepan on medium heat. Bring to boil, then lower heat to simmer for about 10 minutes. Turn off heat and let sit (covered) for 5 more minutes before removing lid. Place cooked oats into a serving bowl and add pumpkin butter, mix well. Drizzle almond milk over the top, add crushed walnuts and chopped dates/raisins. Enjoy.

SPICED PUMPKIN BUTTER

Makes 2.5 cups (5 servings)

2 cups fresh or canned pumpkin purée
1 cup dates, packed
1 tsp lemon juice
2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
Pinch of sea salt

Directions

Place all ingredients into a high speed blender (Vitamix or Blend tec) and blend until silky smooth. You will need to use the tamper to press the ingredients down into the blades to get it started. Store leftovers in a sealed glass container for up to 10 days in the refrigerator. Tip: use 1/4 cup leftover purée and mix with 2 tbs balsamic vinegar, 2 tbs water, and a pinch of sea salt to make an amazing fall salad dressing. *Can also be used as a spread for cinnamon raisin toast.

SIMPLY GREEN

1 medium cucumber
2 celery stalk
1 green apple
1 lemon
2 cups chopped kale

Place produce through a masticating juicer according to the manufacturer’s instructions.

NUTRITIONAL INFORMATION
Including green juice

Calories: 875
Carbs: 175 g
Protein: 25 g
Fat: 15 g
Omega 3: 0.38 g
Fiber: 28g

Calcium: 272mg
Iron: 10 mg
Magnesium: 126 mg
Potassium: 1656 mg
Selenium: 4.2 mcg
Zinc: 1.39 mg

B1: 0.26 mg
B2: 1.08 mg
B3: 2.6 mg
B5: 1.67 mg
B6: 0.61 mg
Choline: 37 mg
Folate: 98 mg
Vitamin C: 142 mg
Vitamin E: 3.1 mg
Vitamin K: 837 mcg

BCAA’s
Isoleucine: 0.33 g
Leucine: 0.44 g
Valine: 0.34 g

Source: cronometer.com

October 30, 2016