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Barry’s HIIT Workout at Home: Burn Fat in Under 30 Minutes

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Barry’s bootcamp classes have the proverbial secret sauce: an effective 50/50 split of cardio (on the tread) and strength training à la high-intensity interval training. Halle Ahlin-Lyons, a Barry’s San Diego instructor, adapted the OG studio workout into a snack-size session you can do at the beach or anywhere you like. It’s a full-body circuit with AMRAP conditioning at the tail end. “It keeps your heart rate elevated with a focus on muscle burnout while giving active recovery moments,” says Ahlin-Lyons. Since this is a time-based workout, your goal is to maximize the number of reps. At the same time, this allows you to control the intensity based on your fitness level. Ready to do Barry’s at home?

Warmup

1. Broad Jump to Reverse Duck Walk x 1 min.

Stand with feet at hip width. Hinge at hips to lower into a squat, then jump forward 3 to 4 feet. Land softly in a squat position, then walk backwards staying at around 90 degrees, and take 4 steps back.

2. Inchworm to Runner’s Lunge x 1 min.

Stand with feet at hip width. Soften knees and bring hands to floor, then walk them out until you’re in a high plank, shoulders over wrists. Engage core, then step right foot outside right hand. Twist torso to swing right hand toward sky, allowing head and neck to follow. Return to start, then repeat on opposite side.

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How to Recreate a Barry’s HIIT Workout at Home

Directions: After a dynamic warmup, repeat 2 rounds of the main circuit, then an AMRAP finisher (as many rounds as possible), resting only as needed. Tack on 25 to 30 min. of running intervals (bonus points for sand sprints) to truly recreate a Barry’s class.

Caucasian man in white tank top and black shorts in pike position on beach with ocean in background
Chris Wellhausen

1. Pushup to Pike to Mountain Climber x 1 min.

From a high plank position, lower your body one inch off the ground. Push up, then raise hips into the air as high as possible into a pike (shown), pausing briefly before returning to a plank. Immediately do 6 mountain climbers, alternating sides, with left knee meeting left elbow followed by right knee to right elbow.

Caucasian man in white tank top and black shorts in squat position on beach with ocean in background
Chris Wellhausen

2. Squat to Reverse Lunge x 2 min.

Stand with feet at shoulder width. Hinge at hips to lower your body down until thighs are parallel to the ground, keeping your core engaged (shown). Drive through heels to return to start, then step back with right foot into a reverse lunge until knee is one inch off the ground. Switch sides after 1 min.

Caucasian man in white tank top and black shorts in jumping position from lunge on beach with ocean in background
Chris Wellhausen

3. Dynamic Reverse Lunge Series x 2 min.

Stand with feet at shoulder width. Take a big step back with right foot, lowering until thigh is parallel to floor. Hold bottom position for 20 sec., then pulse (2 to 3 inches up and down) for 10 sec. Next, perform jumping lunges for 30 sec, by pushing off left foot while driving right knee up (shown). Use momentum to jump off the ground with left foot, then land softly, immediately bringing right leg into reverse lunge. Switch sides after 1 min.

Caucasian man in white tank top and black shorts touching left hand to right foot on beach with ocean in background
Chris Wellhausen

4. Narrow Pushup to Alternating Toe Tap x 1 min.

Assume a high plank position with hands slightly narrower than shoulder width. Lower body down, keeping elbows in line with ribs, until you’re one inch off the floor. Push up, then raise hips high into the air to touch right hand to left foot. Return to plank. Repeat, alternating sides on each rep.

5. Dynamic Pushup Series x 1 min.

Assume the bottom position of a pushup for 20 sec., keeping core engaged and elbows tight to ribcage. Pulse (1 to 2 inches) for 10 sec., then complete triceps pushups for 30 sec.

Caucasian man in white tank top and black shorts on back touching right hand to left foot on beach with ocean in background
Chris Wellhausen

6. Toe Touch to Leg Raise x 1 min.

Lie on your back with legs in tabletop position, knees bent at 90 degrees, shins parallel to ground. Engage core to bring shoulders off ground and crunch up to touch toes. Keeping arms and shoulder blades off floor, slowly straighten and lower legs one inch off the ground, then raise. Return to start and repeat.

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Caucasian man in white tank top and black shorts on back touching hands to feet in crunch with ocean in background
Chris Wellhausen

7. Suitcase Crunch to Russian Twist x 1 min.

Lie on the ground with arms and legs extended. Bring both legs and arms together, squeezing abs as you connect hands to feet. Release and extend to start position. Next, engage core to come into a “V” position, leaning back slightly. Keep legs extended, then twist your torso from side to side, performing 6 total Russian twists. Repeat.

Caucasian man in white tank top and black shorts on back in hollow body hold position with ocean in background
Chris Wellhausen

8. Hollow Body Hold to Alternating Toe Tap x 1 min.

Lie on back. With core engaged, extend arms and legs 3 to 4 inches off the ground. Hold for 30 sec. From here, fully extend one arm to touch opposite foot, keeping core engaged. Alternate sides for 30 sec.

FINISHER AMRAP x 4 min.

To cap off this signature Barry’s class at home, empty the tank and do the following three exercises for as many rounds as possible.

  • Opposite Elbow-to-Knee Situp x 10 reps: Lie on ground with knees bent, feet close to glutes. Engage core to sit up and rotate torso to tap elbow to opposite knee, alternating sides each rep.
  • Pushup x 5 reps: From high plank position, lower body one inch off floor, then push up.
  • Burpee x 5 reps: Stand with feet at shoulder width. Squat down and place hands on floor, then jump back into a high plank. Do a pushup, then jump feet to hands and land in a squat position. Explosively jump up with hands overhead and hips extended. Land and repeat.



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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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