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The Ultimate Beach Full-Body Workout
By Dee Herde

There’s a feeling you get when you go to the beach – the smell, sound and sea water seems to have a rejuvenating effect. As most Australians do, I try to go to the beach as often as I can. Going to the beach in the morning or afternoon for a workout is one of the best ways to start or finish your day! Working out at the beach needs little equipment as it’s all there for you – sand and water.

Let me show you a workout that you can do at the beach to keep or get a nice ripped rig this summer.

In The Sand
When you workout in one of my beach sessions you have to earn your way into the water. So your workout will start on the sand. Please be a nice respectful beach-goer and go away from the main crowd of people when doing your workout, find your own space that you need. This not only keeps your hard work (sweat and flying sand) to your area, but keeps them out of your way when you’re working out.

You’re going to start with a 5-10min warm up of dynamic stretches and movements until you feel ready. If you need longer then take it.=

12-20 Squats with a 10m Sprint
Squats are one of the best lower body exercises we can do because they work your glutes, quads and hamstrings (butt and thighs). The great thing about squats at the beach is the uneven surface of the sand meaning you have to balance yourself more than a flat surface at the gym, using more muscles. The most basic starting point for a squat is to imagine you’re sitting down on a chair and then standing up, that is the basic movement of the squat. The key points to remember when doing squats are:

Keep your upper body as straight and vertical as you can. Don’t let your knees go in front of your toes, your shin bone should be straight up and down. Keep your eyes up, don’t look down at your feet or it will make you lean forward. After your last body squat you have to then sprint 10m along the sand.

Lunges-30m
Lunges are great again for your glutes and legs. The basic movement of the lunges is that you bend down on one knee and then back up again. The keys points for lunges are the same as squats. There are some variations of lunges that you can try if you master the straight forward lunge. You can do backwards lunges, you can add a twist which will give your core a better workout (if you step out and lunge with your right leg then you twist to the right, step with the left then you twist to the left) and finally doing any of these variations with your eyes closed. When you progress to weights, all you need to do is find a big rock at the beach or bring your own weight, then you’ll want to hold the weight in front of your chest.

Flags -20m
Flags is one the surf lifesavers will know. You lie flat on the ground and the flag you’re trying to capture is behind you. So plant a piece of hose, grass or a stick in the ground, walk 20m away and then lie down on your stomach. Then you jump up, turn around and race to the flag. This works best if you have at least 1 person to race against so bring your fitness buddies to the beach.

Push-Ups
Push-ups have to be included in any workout with limited equipment! If you are starting out and struggling to smash out a good number of push-ups, then do half push-ups with your knee’s on the ground. A variation of the normal push up where you have your hands about shoulder width apart is to have your hands closer together so your hands make the shape of a diamond. If you do push-ups like this, you’ll be focusing more on your triceps (back on your upper arm)

Plank
Everyone should know this one! You’ll be balancing yourself up by your toes and elbows with your body being nice and rigid. Make sure you don’t let your back strain toward the ground. If in doubt, put your butt out in the air. Your aim is to have a nice straight line from your ankles to your shoulders.

Mountain Climbers
Lots of variations on this one but the ones I do in my sessions start with hands on the ground in the push-up position. Then you do some knee’s straight up under you, followed by your knee’s coming outside your elbows, finishing with your knee going to the opposite elbow. Each knee needs to come up for each variation between 5-10 times.

Water Time
Now to start this off remember not to be a hero and only go into depths and swell you can cope with and be safe at all times.

Working out in the waves after that grueling sand session will seem like bliss. The water training I do in my sessions is kept simple as far as what you have to do so there’s not complicated movements or equipment to get tangled up in.

Shore to Surf
Go to the point on the sand furthest from the water and lye down like in Flags, then get up and race to the back of the surf (if capable) or to a set mark in the waves. Depending on how far your run is you can either make it first to the marker in the water or you can make it first into the water and back out.

Water Running – 25-50m
This is pretty simple. Pick a distance to run (in this case between 25 and 50m) and then go. Now the rules for this are you must be at least into water up to your knee’s. If you are going to go out past your waist you can hold a weight to help your feet stay down on the sand. Use the rock from earlier or bring a weight with you.

I would run through the sand drills 2-3 times depending on your fitness levels and then each of the water drills 2-3 times each. Again, this will depend on your fitness levels.

Then I would have a nice sit on the sand and stretch and relax and take in Australia’s beautiful ocean for 5-10mins. Getting out of the gym and into the outdoors will do good for your mental health and rejuvenate your fitness journey. We have some of the best beaches in the world so make the most of them this summer by doing a few workouts on them.

 

 

10 BodyWeight Exercises You Can Do Anywhere
By MAX'S

Summer is on the way – but it’s not here yet! If you’re about to take a tropical escape to ease your winter blues, but don’t want to lose that hard earned muscle, then you’ll have to put in some work while you travel. Enjoying your holiday is important, but with a little self-control when it comes to diet and 20-30 minutes of exercise a day you can stay right on track with your fitness goals. Here are 10 exercises you can do on your holiday outside of your gym.

1. Push-Ups
The mighty push-up is the first exercise for this workout and has some great variations. Firstly, we’ve got the classic wide stance push up to hit our pecs. Simple ways to make this harder are by putting your feet up on the bed or on a chair. If you can find some books, bricks or even your bags to put your hands on, you can get nice and deep and even do some negative push-ups. You can then bring your hands closer together (form a diamond with your thumbs and index fingers) to smash a narrow tricep hammering variation! Again, raising your legs onto the bed or a chair will also make it harder if you can handle it.

2. Dips
Growing up I think most of us were smashing out dips in the corner of the kitchen bench or using dinning room chairs before we even knew what our triceps were. Well guess what?! These work on holidays as well! Using 2 chairs, the side of the bed and the pool ladder handles are a great width for dips if they’ll hold your weight. Make it harder for yourself by keeping your legs straight out in front of you while you dip away. Dips will also hit your pec minor which is great for shaping your pecs!

3. Pull-Ups
I’ve seen guys who can move a lot of weight in the gym, but ask them to do some pull-ups and they are King of Struggle Town! Then you’ll see a skinny guy smash out pull-ups like their nothing. Pull ups can be done everywhere! I’ve been on tiny islands in South-East Asia where the local guys have put up a pull-up bar to keep in shape. You’ll also find most beaches in western countries have some kind of free exercise equipment along the beach front. If all that fails, use a tree! There’s no escaping pull-ups! Pull-ups hit your lats as well as rhomboids in the middle of your back. Change the grip to underhand and then you’ll be smashing your biceps.

4. Bent-over Rows
Nobody wants to end up with rounded shoulders because their chest muscles are so tight, and they never work back. So we need to keep working the back when we’re in holiday mode too. Using your heavy bag again you’ll bend at the hips, keeping your back as straight as you can and hold your bag with straight arms and then bring it up to your chest. When it’s up at your chest you squeeze your shoulder blades together for a second or two. Imagine there is a pen between your shoulder blades and you can’t let it drop, SQUEEZE!

5. Bicep Curls
Now before you step out of your room to hit up the pool, the beach or the club at night, you want the gun show looking good! Smashing out some bicep curls is a must. What you use for weight will determine what kind of curls you do. Use your bag that’s weighing in somewhere between 10-32Kg, your girlfriend, or a chair from your room for standing curls (make sure you don’t drop your girlfriend or it might be an awkward rest of your holiday). If you grab something lighter like your day pack or a big book then you can do concentration curls with the help of a chair or with the side of your bed you can do spider curls.

6. One Arm Shoulder Press
Boulder shoulders is what we all want and look good all year round. Grabbing your day pack in one hand, stand with your feet shoulder width apart and the shoot your hand above your head. You want to make sure your hand stays in line with your ear and make sure you don’t curve your lower back, keep it nice and straight. Doing a one arm shoulder press is also great for your core.

7. Squats
Now that the upper body part of the workout is done, it’s time to work the lower body. While we can’t load a bar up and squat like our life depended on it, try doing body weight squats for 1 minute and tell me it doesn’t get a good burn going! Now body weight squats are great, but again use your bag to add resistance! The awkward shape will help you work your stabilizer muscles and the extra weight and the way you’ll have to hold it will make sure your core gets a great workout while you tear those quads and hammies to shreds. Don’t forget to add a calf raise into your squat. Never forget your calves!

8. Lunges
You can never go wrong with adding some lunges to your workout routine. Great for the quads, hammies and glutes. Variations of the lunge that you can incorporate include doing your lunges backwards, adding a twist to the lunge (if you step out to lunge with your left leg, then you twist to the left side, lunge with your right leg then you twist to the right). Up the intensity by grabbing your bag or something that weights between 5-10Kg and hold it straight out in front of you while you lunge. If you hold it in 1 hand next to your body or above your head then you’ll give your core a great workout at the same time as your legs.

9. Hip Thrusters/ Glute Bridges
Glute exercises are one thing that for some reason guys don’t do much of or even at all in their workouts. To let you all in on a not so well kept secret, women like a guy who actually has an ass! There are two ways of doing this one outside of the gym. Firstly, you can lean back against a chair or the bed and then bring your hips up as high as you can. Alternatively, you can lie on your back with your legs bent and feet flat on the floor. From that position you again bring your hips up as high as you can. Either way you do it when you get your hips to their highest point you squeeze your glutes for a couple seconds. These exercises will also help work your hammies and calves.

10. Core
Any good workout regime will have exercises that use a lot of core while you work other muscle groups, then some isolated core exercises. If you get lazy on your holidays and don’t do all the other exercises at least do a 10-15 minute core routine in the morning. For every 2-3 ab exercises I get my clients to do, I always make sure they do at least one lower back exercise. Ab and oblique exercises you can do include the plank, mountain climbers, sit ups and all variations of them. For your lower back you’ve got Supermans, alternating leg and arm raises and stiff legged good mornings using your day pack. When you go on holidays it can be really tempting to do nothing and just eat and drink. If you’re serious about the goals you’ve been working towards, you won’t want to take a step or two backwards while you’re on holidays. Spending 20-30 minutes at the start of your day can keep you on track. Run through this workout routine by doing 3 sets of 10 reps. Remember to pack some protein bars for that protein hit after your workout.

 

 

Top 4 Best Ways to Get Massive Calves
By MAX'S

Even among the greatest lifters, there is one major problem: they often spend too much time building muscular upper bodies and give too little attention to their legs — more precisely, their calves.But it’s not a surprise as most guys mistakenly believe that a huge, ripped torso are the only things that girls look at. Yet, it’s not the only reason many people don’t have well-shaped calves. Another problem is many folks don’t know how to build them.

Train Calves At The Beginning Of Every Workout
If you take a closer look, you see many people start with primary muscle groups like shoulders and chest. Only after finishing primary group exercises do they take care of their smaller muscle groups. Why so? Because everyone else does. After many years, this became the standard among lifters.But scientists reported in the Journal of Strength and Conditioning Research that it’s not effective if you need to improve calf muscles.The scientists assigned people into two groups. The first one started to train bigger muscles and then went to smaller ones, and the second group did vice-versa. After a period of 12 weeks, both groups developed stronger calf muscles, but the group that started training smaller muscles at the beginning of their workouts achieved more in calf strength tests.

Simply put, by training a specific body part when you’ve got more energy, you increase its chances of growth.

Engage A Full Range Of Motion
Some people like to add lots of weight and do incomplete exercises by making the excuse that “I use bigger weight than you!” However, as researchers have found, it’s a worthless excuse.

To learn how a full range of motion affects muscle growth, the researchers asked advanced lifters to perform the military press. Each participant performed the exercise with a different range of motion. The first did a partial rep, the second did an incomplete rep, and the final one with full range of motion.As we can see, by concentrating on a full range of motion, you can achieve more than those who only care about reps and weights.

High Rep Range To Ensure Muscle Growth
Many athletes do lots of primary muscle sets and only a small amount of the secondary muscles, such as forearms and calves. However, the secondary muscles also deserve time and attention.

In the European Journal of Applied Physiology, researchers explained how increasing set count benefited muscle development. First, researchers performed muscle biopsies on participants who were all on an empty stomach. After completing biopsies, participants were divided into three groups. The first group was asked to complete one set, the second group three sets, and the last group told to do five sets of the same exercise.Then, participants had another biopsy taken so that the researchers could analyze the data. They saw people who did five sets had the most increased protein synthesis, while the group that only did one set experienced the lowest level of protein synthesis.So, if you want to build calves even faster, keep in mind that you need to add a full range of motion and more reps

Incorporate Donkey Calf Raises
In the golden age of bodybuilding, there were many bodybuilders like Arnold Schwarzenegger and Dave Draper who enjoyed donkey calf raises. The sad thing is that today’s modern gyms rarely have donkey calf-raise machines.

But if you find one, you should definitely use it. In a study of electrical activation of the calves, donkey calf raises were found to give more benefits than any other type of calf exercise. Here are the results on how different calf-training machines affect electrical activation of calf muscles:

Donkey Calf Raises: 80%.
Standing One-leg Calf Raises: 79%.
Standing Two-leg Calf Raises: 68%.
Seated Calf Raises: 61%.


Other calf muscle exercises are also beneficial (especially standing one-leg calf raises), so you should mix them up. By incorporating more exercises, you’ll hit calves from different angles and further optimize their growth.

 

Train Smarter Not Harder: 8 Tips To Faster Gains
 By MAX'S

Do you want to limit your risk of injuries, protect your hard earned gains and bust through those frustrating progress plateaus? All whilst getting the most BEAST out of your MODE?

Whether you are a powerlifter, bodybuilder, cross-fit enthusiast or general gym junkie, here are some simple yet noteworthy things you should be doing in and out of the gym.


In the gym
1. Train for a purpose
The typical gym these days can seem more like a social club than anything else. Don’t allow this aspect to take over why you are actually there and what you want to achieve. Put 110% of your focus, energy and effort into your workout to get the most of your reps and sets. Leave your phone in your gym bag and avoid getting distracted by social media (save the thumb workout and powwow for later).

2. Track your progress
Remembering what you did two weeks ago is difficult enough, let alone two months ago. Take the guesswork away by using a workout log. This is an incredibly efficient way to create periodised training programs. Workout logs are crucial for combatting progress plateaus and setting new PB’s consistently. You will also quickly learn what works best for you and areas that need improvement. At the absolute least, take a note pad and pen, write it down and date it.

3. Proper preparation prevents poor performance
As you know, just about every sport that exists includes some form of standard warm up or stretching that primes and prepares the body for peak performance (even Formula 1 cars do warm up laps!). Before you dive under the bar to heave some kg’s, take a moment to adequately warm up your mind and body. Raise your heart rate, clear your mind, activate lagging body parts, stretch and mobilize your body, then flick the beast-mode switch on.  There are too many benefits for this to include all of them in this article.

4. Hydration
If you are doing all of the above, chances are you’ll be having great workouts and sweating a lot. Therefore you must be consistently re-hydrating yourself during your workout. If you feel thirsty at any point during the day and your workout, your hydration levels are insufficient. 600mls should be the minimum for a solid workout (around 1 hour or longer). To add flavour and boost performance, add a scoop of flavoured amino acids such as MAX’s Intraboost to your water to keep your body hydrated and operating at an optimum level.

5. Leave your ego at the door
Cliché I know, but people need to be reminded. Unfortunately the gym doesn’t usually attract a crowd of spectators, and I’m yet to meet anyone that really cares how heavy you curl in the squat rack. In terms of using a spotter, rather than creating a tag team superset circuit, use it as an opportunity to go balls to the wall knowing that if you fail, you have support.

Out of the gym
1. Track your food intake
The quality of your workouts will be at the mercy of the quality of your diet. 4 to 6 nutrient rich meals per day will ensure you get all the energy you need and enough fuel for recovery (where the actual gains are made). You get out what you put in!

2. Injury rehabilitation & prevention
The most popular topic second to “what supps do you use, bro?” would have to be about injuries and how someone can’t do curls anymore due to some pain in their elbow. If you are nursing an injury, it is imperative that you get assessed by a professional and start applying a regular rehab routine. Further to this, if you are injury free but want to take it to the next level, consider learning more about your body and techniques to strengthen weak points to avoid exposing yourself to injury in the future.

3. Rest & recovery.
All of your beast moding and bulking will only go as far as how well you allow your body to recover and grow. As most of us should know, the gains are made while you sleep. Consider your sleeping patterns and aim to get 7 to 8 hours of sleep on average. Another way to improve recovery and performance is by incorporating certain therapies such as deep tissue massage, dry needling, chiropractic care or physiotherapy.

If you are incorporating all of these methods, great! If not, a bit of brains may improve your gains.

 

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