Extracted from Gubafit's Fitness Archive 43 workouts designed by Eduardo Duque Date range: February 07, 2014 → March 06, 2015
gubatron:
This workout consists in 5 minute sets, which are broken into exercises done in 30 second or 1 minute intervals.
Back, Chest, Biceps (2x)
With a pulley machine, bring it up to shoulder height as if you were half squating, and then do:
1 minute of rows with one arm
1 minute of chest with same…
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #fitness, #workout, #equinox
gubatron:
10 Squats holding long bar to your chest.
10 rotational squats with long bar, arms straight (5 each side)
10 bench press
20 dynamic pushups (10 each side, touching your shoulder when you go up)
10 back rows (on machine where you rest on your chest and pull from under)
10 rebel rows
(optional…
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #legs, #chest, #back, #arm, #workout, #gym, #fitness, #equinox
Chest/Back/Core Combo
gubatron:
5 or as many (wide) pull ups as you can.
10 back pull downs (sitting on the machine)
10 oblique twisters (on the parallel bars)
[rest 45 seconds]
5 or as many bicep pull ups
10 bicep pull downs (sitting on the machine)
10 hip raisers (on parallel bars)
(repeat these 3 times, change the abs/core excercise for other ones)
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #chest, #back, #core, #gym, #fitness, #workout
gubatron:
On one of those cranes where you can add weight to the sides have a friend add weight every 3 or 5 reps, then after you reach a maximum have them reduce the weight back down every 3 to 5 reps and change excercise, rest between 20 to 30 secs when switching, rest a minute between combo sets.
1….
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #equinox, #workout, #fitness
gubatron:
3 or 4 times, no rest between exercises, 1 minute rest between sets:
10 push ups
10 chin dips
10 pull ups
with a bar at your waist height or a little lower, resting your feet on the floor and keeping your hips and back in straight line, core tight no rest between exercises:
10 pull ups…
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #upperbody, #gym, #fitness, #workout, #equinox
gubatron:
For this workout you will need:
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the viper (a bazooka like device they have in gyms)
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bar with weights
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an exercise ball or trx straps.
with bazooka:
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run to the side, almost in squat, pick viper with one arm, put it down with the other. do this for about 30 secs in one direction.
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with heavier…
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #workout
Friday's Core and Upper Body workout.
Warm up:
Run for a mile (or 8 minutes)
2 sets of this series to warm up (core, triceps, chest, biceps):
- With slide board and wooden handles, do 20 slide front/back planks
(you slide feet all the way forward and all the way back, 20 times)
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Hip dips on slide board
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10 Pull ups twisting your legs to either side so to engage your lateral abs on each pull up.
4 sets of this series, no rest in between (Arms, Lats, Legs, Chest):
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Rope pull with attached weight, one arm at the time, don’t let your knees move to the sides while you’re in a squat position. Don’t go up, just arms and lats.
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Side squats with a heavy viper log.
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10 to 15 squats with weight
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8 to 10 lat pull ups
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10 chest bench press or on similar machine if bench press not available.
Here’s a video of the warmup
Workout
4 sets of this series, no rest in between (Chest, Shoulders)
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10 inclined bench press
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10 Arnold’s Press
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Push ups until failure
4 sets of this series, no rest in between (Lats, Back)
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10 back pull downs on machine, arms wide (lats)
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10 back pull downs on machine, hands together in the center of the bar
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10 renegade rows
Before you leave, 2 sets of this, looking for failure on each excercise so give it all you got, no rest in between excercises, all this preferably on a chair in front of cable machine for the tricep portion (shoulders, biceps, triceps)
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Arnold press until exhausted.
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Bicep curls, pump both arms at the same time, until exhausted
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Tricep pulll downs, until exhausted.
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #fitness, #equinox, #gubatron, #gubafit, #workout
Wednesday, Core, Legs, Back, Biceps, Triceps workout.
First set, 4x. Core, Shoulders, Legs, Biceps.
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Start in plank, Charing Beast (Lean body backwards like a frog about to leap forward, then bring one knee all the way to your elbow), alternate side, 10x.
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From lounge on one leg, jump up, and do 1 pull up, land carefully back to lounge position. Do this 5x for each leg (10x)
[on the 3rd and 4th, if you get tired, to 2 pull ups on the first 3 jumps, then just 1 pull up on the last 2]
- Throw excercise ball hard from above your heads (shoulders,back), jump turning 180 degrees into squat, jump back, throw ball.. 10x each rotational direction.
With Pulley machine and bench, and 45lb dumbbell, back and lats, 4x
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On plank position with one arm on the bench, body straight, pull 10x with each arm. Pulley must be at the same level as your face, right in front of the bench.
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From the same position on the bench, rebel rows 10x each arm with 45lb dumbbell.
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With pulley machine, raise it all the way up, with one arm, go into squat position, lean chest forward, pull down with one arm in circular motion keeping arm straight and going past your back to work the lat, 10x each arm.
Tricep Pushups and Dumbbell Triceps from one arm plank, 4x
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10 pushups on top of dubmbell, watch your wrists, keep arms close to body, try to focus on triceps as you go down.
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Do a plank with just one arm, bring one dumbbell to the side and excercise your triceps 10x, each arms.
During all of these compound excercises you will be working your core.
This routine should take nearly an hour to complete.
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #fitness, #workout, #core, #legs, #back, #biceps, #triceps
Decreasing time interval Squats, Chest, Back workout.
For all these sets, you will rest as follow between each round.
1st round, rest 1 minute.
2nd round, rest 30 seconds.
3rd round, rest 15 seconds.
Then rest 2 or 3 minutes before you switch to the next set of excercises.
Warm up sets. (4x)
You will need a bench, a stool, and pull up bars.
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Step over the bench, side to side, 10 times on each leg.
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10 push ups
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Step over the bench, side to side, 10 times on each leg.
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10 pull ups
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Step over the bench, side to side, 10 times on each leg.
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10 dips with your hands on the bench and your legs up on the stool.
Chest, Squats, Back. (4x)
You will need a press-bench, a squat machine or weight you can put over your shoulders for squats, a heavy dumbell to work on your back
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10x bench press.
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12 squats, with weight.
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10x kneeling on bench arm row each arm. (total 20x)
Lounges, Chest, Back (4x each side)
Bring the heavy dumbell, and get a pulley machine for the individual arm press and row.
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Grab the dumbell with your right arm, push both of your shoulders back, open your left arm to the side backwards for balance, lock that shoulder back, and do 10x lounges with your left leg bending forward.
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On pulley machine, with one arm, do 10x chest press, like throwing a punch, make sure you rotate and work the core. The punch goes slightly downwards at the height of your chest.
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Then turn around and with the same arm, grab pulley, go into squat position and row pulls to work your back.
then immediatly start over the same set with the other arm, then rest 1 min. repeat, 30 secs, repeat 15 secs.
Core finish
Then work on your core with an ab routine of your level for 5 minutes.
You’re done.
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #fitness, #workout
10 Slow, 10 Fast, 1 Minute workout.
10 Slow, 10 Fast, 1 Minute workout.
In this workout you can pick 3 exercises of a related muscle group and you will do 10 slow reps of one, 10 fast reps of another and 1 minute long of reps at whatever speed you can of the third one. Then alternate each.
Start with a warm up that includes your core, you can run for a mile and then use the slide board, ropes, burpees, Vipr etc.
Set 1: Squats, Deadlifts, Lunges.
So, the first set would be like this
10 slow squats, 10 fast deadlifts, 1 minute of lunges. (rest 1 minute)
10 slow deadlifts, 10 fast lunges, 1 minute of squats. (rest 1 minute)
10 slow lunges, 10 fast squats, 1 minute of deadlifts. (rest 2-3 minutes)
and then the same for these other 2 sets.
Set 2: Rows, Shoulder press, Bench Press
Set 3: Biceps, Triceps, Pushups/Dips
Gubs.
Workout designed by Eduardo Duque.
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Tags: #workout, #gym
Back, Biceps, Lats, Legs.
Warm up (3x):
Need: Rope, Discs.
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Squat/Hip Rope Pull 135lbs.
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Walk to plank, animal knees on elbows, charge back hop forward, 10x
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Squat/Hip Rope Pull 135lbs.
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10 Squat Jumps.
Back, Biceps Lats (3x each arm)
Need: Pulley at chest level+Floor cushion,
Bench + Dumbell (+30lbs)
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Kneel on right knee, with right arm alternate rows, one with arm horizontal (90degrees away from the body), the other with arm next to body, 10x each for a total of 20 reps, same arm.
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Lower weight on pulley, rotate body so that arm is inline with pulley line, while keeping your arm horizontal do 10 bicep curls, same arm.
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Lie down on bench, 10 lat pull overs, make sure to keep lat tension at all times, with same arm.
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Sit on the bench, 10 bicep curls, same arm.
Now switch arm and do series.
Do both arms 3x.
Back, Biceps, Core (3x)
Need: Kettle bell, weights on bar attached to lever, horizontal bar, dip bars.
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10 Kettle Bell swings. Focus on your hips, squeeze butt everytime.
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10 back rows.
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7-10 crunched pull ups.
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10 abs leg raisers on dip bars.
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #workout, #back, #biceps, #lats, #legs
Iron Legs workout- 10x,12x,15x,12x,10x.
We will work on our legs from every possible angle.
Series will incremement and then decrement, starting with 10x, 12x and 15x, and then back down to 12x and 10x.
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Squats.
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Dead lift.
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Press (180lbs)
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Kettle bell hip thrusts.
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On a step, with bar on your shoulders (say 60lbs)
Step up with left leg, step down and lunge back left leg.
Repeat the series with same leg, then do the other leg.
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Rotating barbell squat with arm press, one side first, then the other side.
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On the step, with bar on your shoulders, Side step up (make sure to land with the heel), side squat. [this is the killer one]
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Core excercise of your choice.
Go for it!
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #workout, #gym, #legs
11 exercise circuit full body workout.
Repeat this routine 3 to 4 times for a full body workout.
)
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Ab crunches with elastic bands.
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Pull ups with leg cross ab crunches.
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Beast (I believe it’s called)
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Kettle bell hip swings.
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Deadlift
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Squats.
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Lunges.
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Pull downs.
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Standing shoulder press.
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Rows.
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Alternating shoulder extensions to the side and the front.
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #exercise, #workout, #fitness, #fit
Wednesday: Legs, Chest, Biceps, Core.
warm up (3x):
tie a rubber belt around your waste and attach to pulley machine, squat and side step 5 times on each side, remain as low as possible, back straight.
add more weight then sprint 5 times forward. remove belt.
slide back and forth on plank, finish with 10 pushups.
10 pull ups
legs, with bar on your back
1 squat, 1 good morning, 2 lunges, do this across the gym.
grab 2 weights (discs), and use a step. 10 steps up with each leg. Keep your shoulders back, try not to swing the weights.
chest, biceps, core
on a bench, with dumbells
chest press, then on the way down put your elbows close to your body and press forward, then back to normal press. 10x
bicep curls, try to hold them up for 1 second before going down, 10x
beast, 20x
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #gym, #workout
Upper body and core workout, one side at the time.
warm up (3x)
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squat jump, left lounge squat, squat jump, right lounge squat (10x)
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(with slider pads on your feet in plank position)
Slide leg all the way to the front, then cross slide it to the side, one arm plank, then do it for the other side. (10x)
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20 pushups
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(with slide pads on your hands, from loaded beast position)
slide arms all the way forward into plank,
circle slide right arm back to center
circle slide left arm back to center
slide both arms back to initial loaded beast (10x)
Workout (requires: lever, 25lb disc, 10lb disc, 30lbs, 25lbs and 10lbs dumbbells, Knee-pad pillow for confort when kneeling, bench, 60-80lbs bar for hip-bridges)
We’ll be working one side of the body to exhaust the muscles while resting the other arm. All excercises back to back, we won’t rest until we do both sides:
Load the Lever bar with the 25lb and 10lb discs.
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Stand in front of the bar, grab with right hand, and do 10 lounges back.
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Turn around, have the lever bar on your right side, lower your back, keep it straight, bend your knees a little, do 10 rows with right arm.
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Remove the 10lb disc, put knee pillow in front of bar, kneel on your right knee, make sure your front leg is not too open, do 10 shoulder presses with your right arm.
On the bench
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With 30lbs dumbbell, lie down on your back, do 10 chest press with right arm only.
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Sit up, if you can do it with 30lbs, 10 bicep curls, right arm only. If not use the 25lbs one (you might want to on the 2nd and 3rd round)
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Grab the 10lbs-15lbs dumbbell, now do 10 tricep overhead extensions, again with your right arm.
Now do from 1 to 6 with your left arm.
- Lay perpendicular to the bench on your back, use the 60lbs-80lbs bar to do 10 hip bridges.
Then do 1 to 13 all over again 2 more times, for a total of 3x.
Finish up running a 5k or 10k to burn excess fat.
Remember to drink as much water as you need to during the workout.
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #workout, #gym
Slow on the down, Slow on the up, Repeat until failure.
warm up (3x)
You will need:
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Cones
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Leather ball to bounce.
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Handles, Sliders, Socks for shoes to slide.
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Elastic bands
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Bench
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Place cones 10 meters apart. Run sideways with your butt down from side to side and touch the cones. 6 rounds.
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Bounce ball hard against the floor, do squat jump 180 degrees and then back, bounce ball, squat jump, turn 180 degrees in the other direction. 10 rounds. (rest 30secs to a minute when you’re done)
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Tie elastic bands somewhere in front of the bench, kneel on one legg at the end of the bench and do row pulls, fast. 30x
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Clap push ups on the bench, your chest must touch the bench on every repetition. 15x.
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Put sliding socks on your shoes, starting from planck on the handles, you will tuck your knees and then push your legs forward and elevate them in front of you, hold for one second, tuck legs go back to plank. As you go through the center your feet should barely be touching the sliding pads. Do at least 5x.
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Bench Press
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10x. Slow on the way down, normal/fast on the way up.
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10x. Slow on the way up, normal on the way down.
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Normal bench press until failure.
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Shoulder Press
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10x. Slow on the way down, normal/fast on the way up.
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10x. Slow on the way up, normal on the way down.
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Normal shoulder press until failure.
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Lat Pull Downs
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10x. Slow on the way down, normal/fast on the way up.
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10x. Slow on the way up, normal on the way down.
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Normal Lat pull downs until failure.
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Tricep dumbell bench press
(make sure your elbows are always close to your body)
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10x. Slow on the way down, normal/fast on the way up.
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10x. Slow on the way up, normal on the way down.
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Normal tricep dumbell bench press until failure.
One Arm Finish
You will need: Pulley machine, dumbbells and a matt to kneel on.
With same arm and then switch when you’re done.
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10x Pulley punch, work on your core as you twist. (40lbs)
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10x Pulley pull and rotate, keep elbow horizontal in a 90 degree angle and away from your body as you pull and rotate.
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10x Kneeling shoulder press (keep your arm right in front of you)
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10x Kneeling bicep curls.
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10x Kneeling overhead tricep extensions.
switch arm, repeat.
If you have more time before the hour, repeat the one arm finish sequence.
Enjoy!
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #fitness, #gym, #workout, #gubafit
Squats and Back Monday
warm up (3x)
You will need: Bench, Ball, Pull up bar.
[1. from standing position, walk your hands to plank position,
bring forward one leg, take it back, bring the other leg forward, charged beast, bring both legs forward get up.
- (1a. (3x) Get up, throw ball hard over your head, squat jump 180 degrees, squat jump 180 degrees back) ] x 3
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Step over bench 10x each side, as fast as you can.
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10x pull ups.
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Step over bench 10x each side, as fast as you can.
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10x push ups switching your hands from parallel, to one hand forward and one back, then alternating. (total 30x pushups)
Squats and Chest (3x)
For this set you will need: Lever, discs, Inclinable Bench, Dumbbells, Sliding Pad.
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With Lever on your chest, you will Squat and side step on the perimeter of the lever, 90 degrees to one side, then 180 degrees to the other side, should be about 18-20 squats total.
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On the bench, 10x incline bench press with dumbbells.
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On the bench, 10x incline chest flies with dumbbelss (a bit less weight)
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With lever, 10x pivot squats with shoulder extension.
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On slidepad, side slide pushups, all the weight goes on the outer arm each time (5x on each side for a total of 10x)
Dual cross Back and Lats (3x)
For this set you will need: Kettle bell, Dual cross machine + kneeling pillow, Bench and weights for hip bridges.
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15x Kettle bell hip swings, make sure you squeeze that ass as hard as possible each time, this matters more than the arms going up.
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On your knees, get very close to the machine, with both arms at the same time and the arms of the machine at about 60 degrees up, pull with both arms, make sure your elbows reach back, chest out. 10x. (Total of 120lbs, 60lbs on each arm)
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On your right side, one knee, pull with one arm facing the line, keeping your elbow close to your torso, as you extend switch arms. 10x on each arm.
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Switch over to the other side, with less weight, lat pull downs, switching arms, keep your chest out.
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On the bench, 15x hip bridges (80lbs)
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #workout, #gym, #fitness
Playing with time
warm up (4x)
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ropes shoulder while moving side to side in squat position (30 secs)
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step over bench fast (30 secs)
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rainbow ball (30 secs)
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charged beast with leg over shoulder (10x each leg)
(bar and 2 45lbs discs)
Squat Work Section
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10 squats (rest 60 secs)
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10 squats (rest 30 secs)
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10 squats (rest 15 secs)
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10 squats (recover)
Now 3x:
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20 walking push ups with wheel attached to feet. one arm at the time.
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10 pull ups
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10 dips
repeat squat work section to finish.
Dead lift section. (2 discs of 45lbs)
Same stuff as with squats. (60 secs, 30 secs, 15 secs)
On parallel bars (3x)
10 dips
10 half circles with legs
10 horizontal leg pendulums
10 inverse oblique ab twists (hanging from bars upside down)
back to dead lift section.
you are done!
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #workout, #gym, #fitness
Iron Back, Chest and Lats work out.
warm up (3x)
You will need: Pull up bar, Ball, Pads. (someone to throw you ball back), sliding pads + shoe-socks + handles, all your energy!
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5x jump squats.
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10x pull ups.
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Burpee with push up, then throw ball on the floor hard (have someone catch it, then throw it back for the next burpee) 10x.
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Knee-high side way run, both sides, maybe 15 mts each side.
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Do the rainbow with the ball, 10x each side.
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From plank with arms on handle, on sliding pads (one in front of the other), tuck, pass forward, and lift your legs from the ground forward, then go back. 10x. Hold the last one in the front as much as you can.
Lifting. Back, Chest, Lats.
You will need: Bar + 2x 10lb tall rubber discs, bench, bar + discs, 30lb-45lb dumbbells, lat pulley machine.
With bar and tall 10lb discs, Dead lift, bring bar to your neck, shoulder press above your head, put bar on the back of your neck, go down into squat, then on the way up use momentum to put bar above your head. 15x
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15x bench press (little weight)
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10x rows with dumbbell, use the bench press, one arm at the time.
(it helps a lot with my back posture to put the other hand on the bench-press bar and the leg on the floor well away from the bench)
(rest 30 seconds)
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10x bench press (more weight)
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10x rows with dumbbell, use the bench press, one arm at the time.
(rest 30 seconds)
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10x bench press (more weight)
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10x. rows with dumbbell, use the bench press, one arm at the time.
(rest 30 seconds)
- bench press with little weight until failure.
With bar and tall 10lb discs, Dead lift, bring bar to your neck, shoulder press above your head, put bar on the back of your neck, go down into squat, then on the way up use momentum to put bar above your head. 15x
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15x lat pull downs (on machine)
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10x one arm chest press on each arm
(rest 30 seconds)
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15x lat pull downs (on machine)
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10x one arm chest press on each arm
(rest 30 seconds)
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15x lat pull downs (on machine)
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10x one arm chest press on each arm
(rest 30 seconds)
- lat pull downs until failure.
With bar and tall 10lb discs, Dead lift, bring bar to your neck, shoulder press above your head, put bar on the back of your neck, go down into squat, then on the way up use momentum to put bar above your head. 15x
Go home, make sure to leave a tip ;)
Workout designed by Eduardo Duque.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #fitness, #gym, #workout, #lifting
Legs, Shoulders and Arms monday.
warm up (3x)
You will need: Sliding boards + pads, Big Stool, Floor Handles, Incline Bench + Elastic Bands.
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In plank position, walk with your arms to slide your feet all the way to the front of the pads, Try to minimize lateral movement of your hips as you walk, use your core. (2x)
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Jump Squats (10x)
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Jump Lounges (10x each leg)
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Put your feet in high stool, with your head down and the floor handles do inverted shoulder press. Try to make a 90 degree angle with your legs and your back. (10x)
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Ab crunches with elastic band tied somewhere behind you, this should be a bitch by now. (10x)
Leg Work, Biceps, Shoulders, Triceps (3x)
You will need: Bar with cushion for your neck, step board, adjustable bar for pull ups and dips, 2 15lbs dumbbells
With bar resting on the back of your neck:
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On step board to increase range of motion, Lounge back (10x one leg)
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Use stool to step up (10x same leg)
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On step board to increase range of motion, Lounge back (10x other leg)
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Use stool to step up (10x other leg)
With adjustable bar up:
- Bicep short pull-ups, keep your body crouched. (10x)
With 2 15lbs dumbbells, let’s work those shoulders (5x-10x this will be hard)
Let’s break it down:
6.1. With your arms fully extended, raise them in front of you until they are above your head.
6.2. Bend your elbows 90 degrees, keep both elbows in front of you as they’re coming down.
6.3. Open your elbows 90 degrees horizontally, one arnold press.
6.4 Bring elbows back in front, extend up.
6.5. Come back down with arms fully extended.
(you will do 6, between 5x to 10x depending on your endurance)
- Lower the bar, Tricep Dips (10x)
rest 1-2 minutes.
Shoulders, Legs, Back, Biceps, Triceps (3x)
You will need: Shoulder Machine, KettleBells, Incline Bench, Dumbbells
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On shoulder machine, sit facing the back-rest, place your forearm on the back rest, with the other hand do shoulder presses (10x each arm, one at the time)
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KettleBell Squats, make sure to keep that bell up on your chest so you work your arms. Try going as low as you can with each rep. (10x)
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KettleBell dead lifts. Squeeze that butt when you come up, remember to keep your back straight. (10x)
Rest 30secs to 1 minute.
On Incline Bench, Kneel with both knees, chest on the bench and 2 dumbbells (15lbs, 20lbs, or what you can)
4a. Inverted Fly Rows.
4b. Bicep Curls.
4c. Tricep Kickbacks
(You will do these back to back, no rest 8x, 6x, 4x)
Stretch, shower, go home.
Run 6 miles at the end of the day.
Workout designed by Eduardo Duque.
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One side, then the other side. Back, Chest, Tricep workout.
Warm up (3x)
You will need: ViPR, Stool.
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Squat, Step up, Step down diagonally on one side (10x)
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Squat, Step up, Step down diagonally on other side (10x)
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ViPR Punches (10x each side)
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Stationary Burpees (10x)
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From plank, extend arm to the front, then up and twist your body to the side, then come back to the front without putting the arm down on the ground. (10x each arm)
Work out (3x one side at the time)
You will need: Row Pulley Machine, Bench, Dumbbells, Cushion for your knees.
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Lateral Rows on plank position. Make sure your arm is horizontal. (10x)
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With 40lb-60lb dumbbell, rows.
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Kneel in front of the bench, lower the weight on the pulley, lat pull downs, use your other arm for support on the bench.
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One arm pushup, same arm of course ;) (10x)
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Chest/Tricep press, make sure to keep elbows close to the body, same arm once again. (10x)
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Chest Fly. (10x)
then do it all over again with other arm, and when you’re done that’ll count as one round.
Do the whole thing 3x. (6 series x 2 sides=12 series 12 series x 3 reps => 36 series of exercises)
Workout designed by Eduardo Duque.
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Legs, Chest, Biceps with reps and 1 minute intervals.
Warm up (3x)
You will need: Sliding pads, 3 handles, socks for your shoes to slide.
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Tuck your hips, and from a plank position start leaning forward until you feel you’re about to lose your balance, all the pressure should be on your shoulders. (10x)
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Turn around, on dip position, tuck one leg as close as possible to your chest and you will slide in and out (10x each leg)
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With 2 handles, start on pushup position (down), legs straight and you will try to make a wide circle with your legs, as your legs start to get closer to your hands you will raise your hips up as to make your legs as light as possible so they keep moving, as they move away you go down into a pushup. (5x on each direction for a total of 10x)
.
Legs, Chest, Biceps (3x)
You will need:
Squat/Dead-lift friendly weight bar
Leg Extension Machine
Leg Curl Machine
Cable Cross Over Machine
Dumbbells (2x20lbs for biceps and 2x60lbs for )
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jump-squats (10x).
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squats with weights (10x)
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leg extensions (1 minute)
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leg curls (1 minute)
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chest press (10x)
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high cable cross over to low cable cross over (10x)
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dumbbell bicep curl, crossed dumbbell bicep curl (close to body), alternate arms (10x each arm)
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with dumbbell bar, bicep curls (1 minute)
Workout designed by Eduardo Duque.
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8 exercise Full body routine
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Kettlebell hip swing. 20x
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Step up on tall box, step down reverse lounge. (1min each leg)
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While standing, front lat pull down, lateral lat pull down (hand ends behind the back) (10x, each arm)
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Inverted pull up on bar, body facing up horizontally, dont let hip go down. 5x each side.
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Hip Thrusts (10x)
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Tricep kick backs above head. 10x each arm
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Tricep kick backs with body bent forward. 10x each arm.
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Cable pull down, sitting. heavy. 10x
Workout designed by Eduardo Duque.
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Tags: #upper body, #gym, #equinox, #fitness, #workout, #routine, #set
Simple and effective Upperbody workout
core warmup (3x)
You will need: cross cable machine, ball, ab-wheel, Inclined Bench, Elastic Bands.
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With cross cable machine, extend one arm and bring the other arm close to your body, like a karate punch. Keep your body from moving, this is an anti-rotary movement so you work on your core. (10x each arm, then switch sides)
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With Ball, Make a plank on your elbows and do circles, 10x on each direction. Keep your body away from the ball, try not to lay on it.
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With Ball, Put your hands on the floor, feet on the ball, and bring your knees to your body. 10x.
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On inclined bench, lay on your back, head above, attach elastic bands to your feet, bring your knees up slowly, with control, and down. 10x.
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On inclined bench, now put your feet up, and bring the elastic bands to your chest so they offer resistence. Do crunches, should be really hard this one. 10x. (I could barely do 8x)
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With wheel, kneel on the floor, roll the wheel forward all the way out, come back up, try to not come back all the way up so you still have muscular tension, keep your hips tucked in all the way. 10x.
.
Chest, Biceps, Rhomboid, Triceps (3x)
You will need: Bench, Bar, Discs, Bicep Bar, Dip machine
- Chest Press with as much weight as you can handle for 10x reps.
Try to get someone to be there for safety.
(I’m doing about 130lbs plus the weight of the bar)
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With bicep bar, standing up, one foot in front of the other, keep your shoulders back, do bicep curls. 10x. (I did it with a 60lbs bicep bar, the curly one)
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10 chin dips .
Rest as much as you need to before repeating this.
Back and shoulders (3x)
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Simultaneous Back rows, as heavy as you can (10x)
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With dumbbells, Back flies (10x)
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On one knee, with bar and disc on bar, shoulder extension, try to make a line with your legs and arm as you bring it up (10x each arm)
Workout designed by Eduardo Duque.
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Simple, Heavy and Explosive Legs. Chest, Back and Shoulders workout.
In this workout we’ll work with heavy weight and right after we’re done with our heavy reps, we’ll switch to fast repetitions for 1 minute.
When you’re doing the fast reps, I want you to give all you got during the first fast reps, once you start feeling tired you should try to finish all the reps
Legs (Glutes, Quads, Hamstrings) (3x)
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Deep Squats (I do them with 90lbs) (10x)
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Jump Deep-Squats, make sure you go down while keeping your heels grounded. (1 minute)
rest and repeat.
Chest (3x)
You will need a bench, bar, discs.
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Load up the bar with as much weight as you can handle for bench press, get someone to spot you. (10x)
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Push ups. (1 minute)
rest and repeat.
Back (3x)
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Rows with bar with a considerable amount of weight, make sure it’s not so much you’ll hurt your back, but enough to make you work well for it. (10x)
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With elastic bands, you will then do Rows as fast as you can with both arms at the same time, as you start to get tired you can alternate them (like throwing karate punches) (1 minute)
Shoulders (3x)
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Shoulder press with bar (60lbs) (10x)
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With elastic band under your feet, you will raise your extended arms, one side at the time, as fast as you can, as high as you can (1 minute)
Workout designed by Eduardo Duque.
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Tags: #workout, #gym, #exercise, #leg workout, #chest workout, #back workout, #shoulders workout
Killer Upper body training with time and increasing weights.
Today we’ll be working mostly our upper body, shoulders, biceps, triceps, back and chest.
Warm up
Begin your training with a foam roller bar, and try the squat stretch routine.
Make sure to warm up and stretch your shoulders, neck, chest before we get started.
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With Vipr, do Ice skaters, 10x each side.
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With Vipr, throw crossed Jabs, 10x each side.
(repeat 3x)
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With 15lb dumbbells, do rows, 20x, fast.
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With 15lb dumbbells, do flies, 20x, fast.
(repeat 3x)
1 minute series, 1 arm, then the other
We’ll do the following exercises, first with one arm, back to back no rest. If you don’t have to rest between switching arms, go for it, other wise rest 1 minute before switching arms.
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With 10lb dumbbell, one arm lateral raises, 1 minute.
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With 15lb dumbbell, one arm bicep curls, 1 minute.
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With 20lb dumbell, one arm tricep kickbacks, 1 minute.
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With 30lb dumbbell, one arm rows, 1 minute.
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With 35lb dumbbell, one arm chest press, 1 minute.
(optionally rest 1 minute, switch to other arm, you will do this just once, we have more coming.)
Weight increasing serieas, 1 arm, then the other
Here you will have to figure out the weights for yourself, I’ll include the weights I’m using at the moment. The idea is that the first attempt with 10 reps is done with little weight, then 8 reps with moderate weight, and then 6 reps with weight close to what you can handle.
- With 15lb dumbbell, one arm lateral raises, 10x.
1a. With 25lb dumbbell, one arm lateral raises, 8x.
1b. With 35lb dumbbell, one arm lateral raises, 6x.
- With 25lb dumbbell, one arm bicep curls, 10x.
2a. With 30lb dumbbell, one arm bicep curls, 8x.
2b. With 35lb dumbbell, one arm bicep curls, 6x.
- With 15lb dumbbell, one arm tricep kickbacks, 10x.
3a. With 25lb dumbbell, one arm tricep kickbacks, 8x.
3b. With 35lb dumbbell, one arm tricep kickbacks, 6x.
- With 30lb dumbbell, one arm rows, 10x.
4a. With 40lb dumbbell, one arm rows, 8x.
4b. With 50lb dumbbell, one arm rows, 6x.
- With 30lb dumbbell, one arm press, 10x.
5a. With 40lb dumbbell, one arm press, 8x.
5b. With 50lb dumbbell, one arm press, 6x.
Rest 1 minute, Switch arms.
Alternating and Simultaneous
Here, look for moderate weight dumbbells and you will do the following:
SHOULDERS:
- Simultaneously: One arm does lateral raise, while the other does front raise. 10x. Then switch arms (the other does lateral, the one does front)
BICEPS/TRICEPS
2a. Alternate bicep curls, 10x
2b. Simultaneous tricep kickbacks, 10x
2a’. Simultaneous bicep curls, 10x
2b’. Alternate tricep kickbacks, 10x
BACK/CHEST
3a. Alternate rows, 10x each arm. (do it in front of bench for quick transition)
3b. Simultaneous bench press, 10x. (I did with 50lbs)
3a’. Simultaneous rows, 10x.
3b’. Alternating bench press.
Finish with a lot of weight
Here we’ll do just 10 of each, with as much weight as we can handle.
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Lat Pull downs. 10x. (use cable machine)
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Shoulder Press. 10x. (use sitting machine)
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Chest Press on bench. 10x (I’m now doing 140lbs, 70lb each side)
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Tricep Press on bench. 10x. (here I did 70lbs, 35lb each side, this one is basically a chest press, but your arms are shoulder distance apart and they go down until your arm and forearm make a 90 degree angle so that only your triceps can push the bar up.)
Stretch, Steam Room, Shower, go home and eat organic feed lean meat, veggies, fruits, and wash it down with an apple+lemon+cucumber+kale+carrot+ginger+turmeric+brocolli juice.
Feel like superman the rest of the day
Workout designed by Eduardo Duque (Equinox Coral Gables, FL).
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Movement
Start with rollbar self-massage where you need it, then do Ido Portal’s Squat stretching routine.
Warm Up Set: Legs/Glutes, Lats/Back, Shoulders (3x)
You will need: bars to do wide pull ups, lever.
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Squat Jumps, 10x.
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Wide Pull Ups, 10x.
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Alternating Lounge Jumps 10x each.
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With Lever at waist level, lounge leg back holding bar with same arm, on the way up shoulder extension, try not to over extend, and back down, don’t stop, 10x, then do the other side.
Second Set: Legs, Back, Shoulders, Core (3x)
You will need: Sliding pads and handles, Pull down machine, Lever, Dumbbells.
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With Lever One Deep Squat, step to the side, one armed deadlift, back to the center, shoulder raise with same arm. 10x, then 10x the other side.
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Tricep/Front pull downs, 10x, followed by Lat pull downs 10x.
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With dumbbells, rebel rows, 10x each arm.
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On slidepads, “Circles”, 5x each direction. Don’t loose momentum, when you’re fully extended you must be on pushup and then as you get your feet closer to your arms tuck your hips, use your shoulders to go up.
()()()()()
Third Set: Lats, Back (3x)
You will need: Cable machine (the one with two arms close to each other), 60lb bar for inverted standing rows, Ball.
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Raise cable machine arms all the way up, Kneel on one leg, Row pull down with both arms, 10x.
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In the same position, reverse grip Lat pull downs, keeping those arms straight. 10x
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Stand leaning forward, bend your knees a bit, with your palms facing down use the bar to do rows, 10x.
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With Ball, in plank position do circles with your elbows, 10x each direction for a total of 20x.
Finish off with Squat stretching routine, steam room for 7-10 minutes, cold shower, or if you have energy run a 5k or swim for 30 minutes to work on fat burn.
Make sure to stay hidrated during the workout, I’m juicing at the moment, so I drink a juice before going to the gym, and then I keep drinking juice while I’m working out.
Workout designed by Eduardo Duque.
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🎥 Video: https://www.youtube.com/watch?v=QOkKgRil3gM
Fun and simple full body workout.
Every set will begin with one of the following leg-shoulder exercises, you will start each series with a, and then the next one with b, and then a, and so on:
You will need: 2 25lbs dumbbells, 1 20kg kettle bell.
a. With dumbbells, Squat and when you get up, shoulder press. 10x.
b. With kettle bell, Sumo Squat, kettlebell upright row 10x.
1st Series (3x)
You will need: Bench, 2 40lbs dumbbells, 2 25lbs dumbbells, 1 20kg kettlebell.
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Start with a or b. (alternate when starting next series)
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With 40lb dumbbells, Chest Flies into Chest Press with 2 second pause when arms are down keeping tension. 10x.
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With 25lb dumbbells. Alternate Bicep curls. 10x each arm.
2nd Series (3x)
You will need bicep-curl bar 60lbs, pull up bar, dips parallel bars, 2 25lb dumbbells, 1 20kg kettle bell.
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Start with a or b. (alternate when starting next series)
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With curl-bar, Bicep curls, 10x.
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With pull-up bar, Bicep pull ups, raise your legs and tighten core. 10x.
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Slow dips on parallel bars, 10x.
3rd Series (3x)
You will need: bench, 2 25lb dumbbells, 2 45lbs dumbbells, 1 20kg kettle bell, 1 pillow, 1 45lb disc.
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Start with a or b. (alternate when starting next series)
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In deadlift position, with 25lb dumbbells, reverse flies, 10x.
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In deadlift position, with 45lb dumbbells, alternate rows with 1 sec hold, 10x.
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With feet up on bench, go into pushup position, place pillow and 45lb disc on your back, do tricep pushups (arms close to your body), 10x.
Workout designed by Eduardo Duque.
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Iron Chest - Basic and intense chest workout
Simple, but hardcore.
You will need:
Bench, Bar, Discs, 25-30/35-45lbs dumbbells, squat bar, reverse incline bench (the ab-bench where you hang from your legs), parallel bars for dips.
Warm up (2x)
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With Box, Push away push ups (like falling and pushing away) 15x.
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Squat (all the way down) 15x.
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Pull ups 10-15x.
1st Series - Little weight - Lots of reps
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Chest Press on bench, 35lb discs, 25x.
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With Squat bar, 45/60lb discs, squat, 10x.
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Dips 10x.
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With reverse-bench, 25lb dumbbells, incline press, 25x.
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Dips 10x.
2nd Series - Little weight - as slow as you can
(If you cannot finish the series slow, then just finish the rest fast)
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Chest Press on bench, 35lb discs, 25x. (very slow)
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With Squat bar, 45/60lb discs, squat, 10x. (normal speed or slow if you can)
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Dips 10x. (normal speed)
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With reverse-bench, 25lb dumbbells, incline press, 25x. (very slow)
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Dips 10x. (normal speed)
3rd Series - Increasing weight every 5 reps, then decrease weight every 5 reps
- Chest Press on bench, 35lb discs, 5x
1a. Chest Press on bench, 45lb discs, 5x
1b. Chest Press on bench, 55lb discs, 5x
1c. Chest Press on bench, 45lb discs, 5x
1d. Chest Press on bench, 35lb discs, 5x
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With Squat bar, 45/60lb discs, squat, 10x.
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Dips 10x.
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With reverse-bench, 25lb dumbbells, incline press, 5x.
4a. With reverse-bench, 30/35lb dumbbells, incline press, 5x.
4b. With reverse-bench, 45lb dumbbells, incline press, 5x.
4c. With reverse-bench, 30/35lb dumbbells, incline press, 5x.
4d. With reverse-bench, 25lb dumbbells, incline press, 5x.
- Dips 10x.
Workout designed by Eduardo Duque.
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Tags: #fitness, #workout, #chest, #miami, #equinox, #lifting
Legs, Back, Chest, Shoulders, Lats, Tricep workout.
WARM UP (4x)
Requirements:
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Pull up bar.
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Box (placed directly under the pull up bar)
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Stand in front of the box and do a push up.
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From push up, jump your legs into a squat position, hips open, shoulders back, straight back.
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Step up on the box.
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Reach up the pull up bar, raise your legs all the way to the top, go back down in a controlled movement.
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Immediate pull up
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Land slowly on the box and lounge back into a push up position.
(repeat 10x, 4 rounds)
SQUAT, BACK, CHEST (3x)
Requirements:
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Incline Squat Machine
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Back row, suspended bar machine.
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Bench and Chest press bar, weights.
We’ll be increasing weight on each round, make sure to begin with an amount of weight that
makes you do some comfortable effort.
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On Squat Machine (R1: 15x, R2: 8-10x, R3:6-8x)
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Rows with bar (R1: 15x, R2: 8-10x, R3:6-8x)
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Chest Press (R1: 15x, R2: 8-10x, R3:6-8x)
LEGS, SHOULDERS, CORE, LATS, TRICEPS, CHEST (3x)
Requirements:
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3 Kettlebells. 1 heavier than the other 2.
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Bench
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20-25lb dumbbell.
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With 2 kettlebells on the floor, Plank, Jump into Squat Position while still holding the kettlebells, Make sure your back and shoulders are straight, then squat up with kettle bells in your hands. (10x)
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With 20lb dumbbell, shoulder lateral raises into bicep curl in front of your body (10x each arm)
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Dynamic pushups on bench (10x)
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Laying on bench, w/dumbbell, on one arm lat pull down over your head, into tricep extension (10x each arm)
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With heavier kettlebell, double squat, one with kettlebell down, another with kettlebell in your chest (working your shoulders)
Workout designed by Eduardo Duque.
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Back, Shoulders, 5 and hold, 5 and hold, 5 and hold!
Try doing the following series by doing:
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5 reps
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hold the contraction 5 seconds
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5 reps
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hold another 5 seconds
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last 5 reps for a total of 15x.
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With WIDE pullup bars, do wide pull ups (15x w/5 second holds)
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On the PullDown Row Machine, arms towards the center of the bar, make sure your chest is facing upwards at all time, shoulders back, pull down rows (15x with the 5 second holds)
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With 2, 24kg kettle bells, do slurpees starting from a plank with your hands on the kettle bells, 10x (no need to do hold here)
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With 2 40lb dumbbells, swing curls into shoulder press above your head, 10x.
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With small discs, 15lb-20lb, butt back, from deadlift position, back straight, looking forward, with arms straight raise discs in front of you, then down into side flies, 10x (each)
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With cable machine, kneel in between and pull cables so that your elbows go behind your back, 8x-10x
(repeat 4x)
Based on Workout designed by Eduardo Duque.
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Legs, Triceps, Biceps with a feel of cardio.
Warm up
You will need, ViPR, tall box, 2 20lb dumbbells, sliding pads, and handles.
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With ViPR, thread the needle, then lounge with one leg, then the other, 10x.
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Holding dumbells on each hand, step up the box with one leg, then the other, down first leg, down the other, curl dumbbells, deep squat, on the way up raise dumbbells above your head to work the shoulders. 10x each side.
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Side plank, 1 minute each side.
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On sliding pad, with arms in dip position, curl one leg, 10x ab contractions, then other leg.
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On sliding pad, facing down, in plank position, slide legs as if you’re running, 30 secs.
(3x)
Triceps
You will need: dumbbells. Bench.
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On the bench, crossover fast step-ups. (10x each side)
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On cable machine, tricep push downs (15x)
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On dead lift position with dumbbells (30lbs), tricep kickbacks 10x.
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Sitting, with 50lb dumbbell, overhead tricep extension, 10x.
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On the bench, crossover fast step-ups. (10x each side)
Biceps
You wil need cable machine. Dumbbells, Bicep-curl bar and support platform/chair for bicep curls.
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Burpees with 180 degree jumps. 10x.
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Overhead bicep pull-curls with cable machine. 15x.
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Alternating bicep curls with dumbbells. 10x each arm.
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With curl bar, on curl chair, Bicep curls, 10x. (moderate to heavy weight, I did 60lbs which felt super heavy after the last 2 exercises)
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Burpees with 180 degree jumps. 10x.
Workout designed by Eduardo Duque.
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Legs, Core, Chest, Biceps - In 2 Intense sets
Legs, Chest, Biceps, Core (3x)
You will need: Cable machine, Rubber band for sprinting and pulling the cables with your body, bench + bar + 6 10lb discs, Squat Machine, 6 45lb discs, dip parallel bars.
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Sprints 20x, break it into 5x sprints with increasing weights.
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Sitting chest press, 10x (increasing weight the next series)
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Jump squats, like a toad, don’t interrupt movement go straight into squat and back up, bam bam bam, 10x.
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With 40lb bar, Curls, 10x, (add 10lb on each side on next round)
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With Squat Machine, front leaning squats, start with 90lb, add 90lb next round, should be hard. 10x.
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On dip bars, raise your hips as much as you can towards your back, keep legs straight as dead weight, 8x. (no rest for next movement)
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On dip bars, raise your hips/crouched legs forward as much as possible, come back down in a controlled movement, 8x.
Legs. Chest, Oblique Abs (2x-3x each side)
You will need: Box (up to your knees), 40-60lb bar and neck pad, 1 25-30lb dumbell, inclineable bench.
(Start with the right side, aka right leg, right arm, then do the other side)
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[EXPLOSIVE] With same leg, step up, jump by raising other knee, land keeping same leg on box, 10x.
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[CONTROLLED] With same leg and 40-60lb bar on your neck, slowly step up, and step down leaving same leg up on the box. Try to keep a controlled movement and try not to relax the leg that stays up at any moment. 10x.
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On inclined bench, grab 25lb dumbbell, chest flies with same side arm, make sure your core is engaged, you may bend your elbow a bit as long as you’re going deep. 10x.
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Transition without rest into a sitting position and bicep curls, 10x-15x.
Now repeat this with the other side of your body for 1 repetition.
If you have the time and energy do a total of 3x each side (total 6x)
Optionally, go for a 5k-10k afterwards depending on time/physical condition.
Workout designed by Eduardo Duque. Equinox Miami.
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Tags: #workout, #fitness, #legs, #core, #chest, #biceps, #equinox, #miami, #fitnessjunkie
Legs, Chest, Core, Shoulders intense body workout
(Core) Warm Up
You will need, Sliding pads and handles.
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On the sliding pads, start off in plank position with your hands on the parallel handles, slide your feet under towards the front, suspend your legs for 1-2 seconds, then go back to plank. (10x)
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Turn around on the handles, as if doing dips, slide your legs towards the front to have a reversed plank and then go back as far as you can and hold the contraction for 1-2 seconds. (10x)
(repeat 3x)
Legs, Chest, Biceps, Shoulders
You will need, Kettle bell (heavy), cable machine, dumbbells (35-40lb), chair with straight back support
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With Kettle bell, hip swings, 15x.
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With Cable Machine, heavy on both arms, you will do chest flies with your back towards the machine. 10x
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With Kettle bell, Sumo squat, into lifting kettle bell into your chest then second squat. 10x
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On Chair, with dumbbells, bicep curls, 10x
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Immediatly switch to shoulder press. 10x.
(repeat 3x)
Legs, Chest, Back, Abs
You will need, Leg press machine, discs. 2 15lb dumbbells, squat bar, pull up bar, bench for dragonfly abs.
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On leg press machine, you will push machine away from your feet to the point it must separate a few inches, when it lands back on your feet, go with the flow down so you don’t hurt your knees, and repeat in explosive motion. 10x (increase weight on every round)
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With 15lb dumbbells, simultaneous curls, hold the curls, go down into deep squat, get up, arms down, lounge back with right leg, on lounge position shoulder press with right arm and keep arm up, then go back to standing position, arms down, lounge back with left leg, on loung position shoulder press with left arm and keep arm up, then go back to standing position, arms down. (10x)
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With bar and 2 45lbs, squat (all the way down). 10x.
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Pull ups (6 to 10x) (explosive, then as slow as possible)
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On bench, dragonfly abs (5x-10x)
(Repeat 3x)
Workout designed by Eduardo Duque. Equinox Miami.
Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w
Tags: #legs, #core, #chest, #workout, #squats, #lounges, #shoulders, #shoulder press, #biceps, #curls, #gym, #fitness
Alternating sequences, Legs, Shoulders, Chest, Biceps, Triceps.
This workout should last about 60minutes, only 2 circuits, very intense.
Circuit 1
You will need:
Squat machine (loaded with 4x 45lb discs), parallel dip bars, a structure (could be the same dip bars) to do inverted shoulder press being able to pass your head below your shoulders. Cable machine with the rope that can be held with both hands forming a ‘V’ shape.
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On Squat Machine, Squat down, keep back straight hold for 5 seconds and up, 10x.
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On Squat Machine, immediatly do normal squats, 10x.
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Dips, 15x.
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Inverted shoulder press 8x-10x
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Pull throughs with 5 sec holds (Lower cable to the ground, pass cable between your legs from behind,
keep handles between your legs and perform a hip thrust forward, hold for 5 seconds, then go back down keeping your back straight, hold 5 secs) (10x)
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Immediatly do Pull throughs, 10x.
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Get into starting Pull through position, but this time, you will not get up, you will just pull the cables with your arms, 10x.
(repeat circuit 3x)
Circuit 2
You will need:
Chair with 90 angle back support, 2 15lb dumbbells, 2 40lb dumbbells, one bench, double cable machine, rope 'V’ shaped handle for cable machine.
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Sitting on the chair, with 2 15lb dumbbells, hold your hands up, lower your right arm out (ike Arnold press) keeping the left arm up, raise your right arm, keep it up, lower your left arm out, raise it. Then the same thing, but with your elbows forward. 10x. (no rest)
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With cable machine, raise cables all the way up, put about 25lb-30lb of weight on each side, you will do tricep press into fly chest press, 10x. (no rest)
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With 2 15lb dumbbells, one arm at the time, bicep curl, into close to the body bicep curl, 10x each arm, 2x. You will feel it on the second time around believe me.
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With 2 15lb dumbbells, on dead lift position, tricep kickbacks, 10x.
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On the bench, with 2 40lb dumbbells, tricep press until failure.
(repeat circuit 3x)
Workout designed by Eduardo Duque. Equinox Miami.
Bitcoin tips: http://gubatron.tip.me
Tags: #fitness, #workout, #fitnessjunkie, #equinox, #miami
Legs, Hips, and Intense Upperbody workout.
We’ll warm up with a bit of legs and hip swings, and then we’ll focus heavily on the upper body, and back muscles.
If you are a runner, this work out will help you a great deal, I’m still feeling my legs after 12 hours, and I’m used to regular intensive legwork.
Circuit 1: Hips, Intense Legs
You will need: 3 kettlebells of increasing weight.
One 60lb bar.
Dead lift bar.
Bench.
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Pyramid Kettle bell hip-swings. 10 on the lightest one, 8 on the medium one, 6 on the heavy one, 8 on the medium one, 10 on the lightest one.
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Dead lift, non-stop 1 minute. (light to medium weight)
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With 60lb bar on your shoulders, stand facing away from the bench, raise one foot behind you and place it on the bench, and you will do 5 lounges, hold for 5 seconds, up to 15x. then switch leg, up to 15x again.
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Now, on one side of the bench, place one foot on top, and you will try to jump from the bottom all the way to the top, raising the knee of the leg that was on the floor, 5x, switch sides 5x, for a total of 20x. (should last about 1 minute)
(repeat 3x)
Circuit 2: Intense Upperbody Circuit
You will need cable machine.
Curl bar
Pull up bar
2 30lb dumbbells
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With curl bar, bicep curl, 20x. (light-medium weight)
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Tricep-Pushups on the floor, 20x.
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In front of cable machine, legs together, back straight bent forward, Lat Pull downs, 10x.
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Without rest, on the same position, alternate rows. 10x each arm.
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On the bar, Pull ups until failure (I could barely do 4x at this point)
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With dumbbells, legs together, bent forward, back straight, back flies, into back reaching flies, make sure the ones reaching back reach all the way back (more important than the regular flies) 10x.
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With dumbbells, legs together, bent forward, back straight, alternate back rows, 10x each arm.
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With curl bar, bicep curls, 10x (shoot for 20x)
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Tricep-Pushups on the floor, 20x.
(repeat 3x)
Workout designed by Eduardo Duque. Equinox Miami.
Bitcoin tips: http://gubatron.tip.me
Tags: #legs, #workout, #back
Chest, Shoulders, Legs, Back
First Circuit (3x)
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Squats|Deadlift 10x.
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Inclined Chest Press, 2 50lbs Dumbells, 10x.
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Incline Flies into front flies, 2 20-25lb dumbbells, 10x.
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Push ups, One leg in the air, 6x, then switch leg, 6x, total 12x.
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Pull ups 10x
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Plank rows, 10x each arm
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Squats|Deadlift 10x
Second Circuit (3x)
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Side squat, with 2 20lb dumbbells curled up, 10x each side.
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With 2 20-25lb dumbbells, front shoulder raise, into reverse flies 10x.
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With 2 40-50lb dumbbells, bicep curls (twisting wrists), 10x.
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With cable, tricep extensions 10x.
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With cable, overhead bicep curls, 10x.
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With 25lb dumbbels, curled up, reverse lounges all the way down, 10x each leg.
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With 20-25lb dumbbells, tricep kickbacks. 10x
Finish up with Abs (3x)
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Hip raisers on dip bars, 10x.
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Paralel front leg raisers on dip bars, 10x.
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On the floor in pushup position, bring one leg to the core, then the other, then keeping your hips stable extend one arm to the front, bring it back, extend the other, 10x.
Workout designed by Eduardo Duque. Equinox Miami.
Bitcoin tips: http://gubatron.tip.me
Tags: #workout, #chest, #shoulder, #leg, #back, #equinox, #miami
Beast Mode Circuit
Just one ciruit with 11 excercises, back to back with as little rest as possible in between.
You will need: 3 kettle bells (1 moderate weight, 2 heavy), Vipr, 60-70lb bar for rows, cable machine, bench, 45lb dumbbells, 15lb dumbbells, 10lb dumbbells.
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Kettle bell shoulder pull and squat. 10x.
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Kettle bell heavy burpees. 10x.
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Vipr Thread the needle both sides, Vipr overhead extended shoulders reverse lounge both legs. 10x.
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With 60lb-70lb bar, back rows in dead lift position, get that butt all the way back, chest almost horizontal. 10x.
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With cable machine, kneel, lean back and rows. 10x.
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On bench, with 45lb-50lb dumbbells, chest press. 10x.
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On bench, with 15lb dumbbells, sitting, dual plane shoulder press (open, down, closed). 10x.
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On bench, with 15lb dumbbells, “rainbow” flies (shoulders) 10x.
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With cable machine, kneel, cross cables, fly pull downs, make sure to bring those arms all the way back. 10x.
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With 15lb dumbbells, push up, rebel into arm extension as you pivot on your feet and rotate your body sideways, hold for one second up, then go back down into the next push up, then other side. 10x each side.
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With 10lb-15lb dumbbells, in extended pushup position, raise one dumbbell in front of you, bring it in circular motion on a horizontal plane to your hips and then back to the front, then with the other arm. 10x each side.
Do this 3x. You’re done.
Workout designed by Eduardo Duque. Equinox Miami.
Bitcoin tips: http://gubatron.tip.me
Tags: #workout, #gym, #fitness, #fitnessjunkie, #miami, #equinox
Chest, Biceps, Triceps: 6*(30 seconds 1/2 capacity + 30 secs rest) + 3*(10x max capacity)
This workout takes about 1 hour and 20 minutes.
It consists on doing 6 series of 30 seconds then resting 30 seconds on the same muscle using half (or a bit more) of the max weight you can handle for that muscle. Once the 6 series are done, you get to grab the maximum weight you can handle and do 3 series of 10x (or up to failure if you can’t do 10x)
- On a bench, with ½ of your max capacity on dumbbells, Chest Press.
30 seconds non stop, 30 seconds rest. 6x.
Then raise weight to your maximum capacity, and do 10 reps, 3x.
Wait about a minute between each max capacity series.
- With cable machine you will do the same for Bicep curls. Keep your elbows back and don’t stop while doing your 30 seconds at ½ weight capacity. Same thing as before.
When done, grab a curl bar with your maximum capacity, do 10 reps, 3x.
- With cable machine, chest flies, same thing.
At the end, here just raise the cable machine weight to your max capacity.
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With cable machine, tricep pull downs, same thing.
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On a chair with back support, grab dumbbells for curls, ½ capacity and max capacity sets, same thing. When you’re done and ready for the max capacity series it’s best if you get up.
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On same chair, maybe with less weight, another set of dumbbells for overhead tricep extensions. When done with the 6 sets, grab a single very heavy dumbbell and do the overhead tricep extensions with both hands holding the same dumbbell.
If you still have energy left on you, go to the dip bars, and do 6 series of 30 seconds with dips for bonus points.
Let me know how your muscles feel right after this work out, my arms and chest were really pumped afterwards, and I’m expecting to be sore tomorrow.
Workout designed by Eduardo Duque. Equinox Miami.
Bitcoin tips: http://gubatron.tip.me
Tags: #chest, #biceps, #triceps
Back, Biceps in 2 intense sets
Set 1 - 3x
kettle bell burpees (heavy, 10x to 15x)
pull ups 10x
inverted row pull ups with feet up
10kg kettle bell rebels, 10x each arm
suspended ab curls 10x
Set 2 - 3x
viper: thread the needle, reverse lounges holding viper above (10x)
bicep curl pull ups (10x)
on inclined bench, 25lbs alternate bicep curls with twists, 10x each arm
on inclined bench, with chest on bench, hanging bicep curls with curled bar, 10x.
on inclined bench, cork twisted abs sending legs up, hands behind.
Workout designed by Eduardo Duque
Equinox, Coral Gables Fl
Tags: #workout, #fitness, #gymlife, #gym, #equinox
Legs, Shoulders, Core
Set 1 (3x)
You’ll need: Squat bar, 2 35-45lbs discs.
2 25lb dumbbells, chair.
Abs Ball
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Deep squat, reverse lounges, 10x.
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Standing up, with dumbbells, alternating shoulder raise, keep elbows high. 10x each arm
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Sitting, dual shoulder presses, 10x into…
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Sitting, dual front plane shoulder presses, 10x.
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With ball, plank, elbows on ball, Back and forth 5x, circles right 5x, circles left 5x.
Set 2 (3x)
You’ll need: Bench or box, 15lb dumbbell, 10lb dumbbell.
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One leg on bench, lean body forward, arms like in racing positions, jump up as you raise the other knee, land in controlled fashion in the same position you were at the start. 10x.
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With same leg that did effort on the ground, rest the other leg behind you on the bench and do lounges. 10x.
(now repeat for other leg 1 and 2 [leg portion])
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Side plank on the bench with feet in the ground, with 15lb dumbbell make a circular motion starting from your hip as you reach the highest point twist your wrist inwards and bring dumbell down in front of your chest, then reverse motion back 10x.
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Now front plank on the bench with same arm, with 10lb dumbbell you will do butterfly rows, 10x, then front raises 10x (don’t stop on the transition), keep arm straight.
(now repeat for other side 3 and 4 [shoulder and core portion])
Workout designed by Eduardo Duque, Equinox
Bitcoin tips: http://gubatron.tip.me
Tags: #legs, #shoulders, #core, #equinox
Chest, Triceps and Back
I’m only a few days away from the half marathon, so starting today until sunday I’ll only be training upper body, I need to rest my legs and avoid injuries and certainly have the condition for the race.
Today’s workout will start every series with 5 pull ups/chin ups. By the end of the workout we’ll have done 100 pull ups.
1st Series (4x)
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pull ups/chin ups (5x)
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With sliding board and pads, wide pushup into tricep pushup. Try to elevate yourself from the ground enough to quickly make the transition by sliding your hands in and out. (10x)
2nd Series (4x)
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pull ups/chin ups (5x)
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With cable machine, chest fly (down) (10-15x)
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With cable machine, crossed tricep extensions (10-15x)
3rd Series
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pull ups/chin ups (5x)
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With 15-25lb dumbbells, standing up, crossed chest extension, arm straight, controlled movement, do not swing with the hip, one arm at the time (10x each arm)
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With 15-25lb dumbbells, butt back, back flat down, rows, make sure those elbows go above your back (10-15x)
4th Series
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pull ups/chin ups (5x)
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on a inclined bench, put your feet at the also inclined base, crouch. with 2 15-20lb dumbbells, you will do some work with chest, shoulders and triceps 10x. I made a video because it’s hard to explain and I don’t know the name of the first exercise.
Ending
Do 20 pull ups/chin ups however you can to get to 100.
Work out designed by Eduardo Duque.
Bitcoin tips welcome: http://gubatron.tip.me
Tags: #chest, #triceps, #back, #workout, #gym, #equinox, #miami, #coral gables
Basic, Simple, Powerful legs workout.
You will need:
Squat bar.
25lb discs (x4)
Bench
Bar with 2 45lb discs
Step up box machine, or box and dumbbells.
Each circuit takes about 15 minutes.
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Load squat bar with the 4 25lb discs, Deep squat, 10x.
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Remove 1 disc from either side, Reverse lounge on one side, 10x.
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Step ups, same side, 10x.
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Back to squat bar, Reverse lounges on the other side, 10x.
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Step ups, other side, 10x.
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On bench with the other bar, loaded with 45lb discs on each side, hip thrusts, 10x.
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With squat bar, still with just single 25lb discs on either side, open legs, side squats, 10x one side, then 10x other side.
Repeat circuit 4x, you are done.
Workout designed by Eduardo Duque, Equinox Coral Gables, FL
Tags: #legs, #workout, #gym, #fitness, #equinox, #coral gables