Arms Like Jessica Biel

Hi Ladies

There’s no denying the fact that Jessica Biel has one of the most athletic bodies in Hollywood. I also know that I won’t get any objections from Apollo on this fact. He would do anything to get a chance to workout with her :)

Heres an article about her arm workout that we found for you posted at the Fit Sugar site. It lists 7 types of pushup variations that can help you get the arms and even the upper body you want.

There are some tough push up variations in there as well. And for those of you who wont be able to do them just yet, I suggest you stick to the ones shown in images 1, 2 , 4, 6 and 7. If those prove too hard, then do them on your knees. The goal is to at least start doing them.

How many should you do?

You should do at least 10 pushups per exercise with no more than 30-45 seconds rest in between. This rest time is for beginners only. For every one else, limit your rest to 10-15 seconds max.

FJ Challenge: Rest no more than 5-10 seconds between each exercise.

Do the push up variations as part of one circuit.

How many circuits should you do?

Do at least 2 circuits to really challenge your arms. Shouldn’t take you more than 10-15 mins

Ready to get started? Click here to get to the workout

Keep Smiling :)

Layla

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The Any Where Toning Circuit For Intermediates

Hi Guys,

As soon as we posted the beginner circuit yesterday, we got a lot of messages on twitter asking us to post something that would be suitable for those who've graduated from beginners to being regular exercisers. These are the people who aren't advanced, but also cannot be considered as beginners. If you fall in this category, below is a circuit that we have tailored just for you.

-Shadow boxing warm up 5 mins

-30 Squats

-30 Pushups (on the knees for ladies only)

-40 Situps

-30 Tricep Dips

-Rowing Machine, or Running 10 mins. You can use the cycle option if you have knee or back problems. MINIMUM PACE: 60% of your top speed

Thats your circuit. It should take you about 25 mins max.And this time includes warm up. Do not do it any slower than this. The whole idea of a circuit is for it to be demanding. Only then will you see the results on your body. 

FJ Challenge: Do the circuit under 21 minutes

To speed up your sexy toning process do the circuit at least twice to make it a great 40-45 min workout.

Keep Smiling :)

Layla

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A Toned Core - The FJ 3 Kick Move

Ok so we have been a little quiet for the past week. But that was only because we were out making some quality routines and researching on some top notch moves that are sure to leave you looking awesome! One of the moves that we came up with was the FJ 3 Kick move. Its designed to tone and strengthen your core; your lower abs, your butt and even your quads. It’s a fairly simple result delivering move. And since we like to make it fun, lets imagine something really empowering and action packed while we do it.

So imagine you are surrounded by the evil “Flab Ninjas”. They’re in your way, stopping you from releasing your sexy toned core. Well they ain't gonna stop you are they. For you will kick the living daylights out of those Flab Ninjas, to get that core they’ve been hiding from you. Here’s how you will make us proud...

You will perform a combination of front, side and back leg raises, or the FJ Ninja Kicks as we like to call them :) . Also, use one hand to hold on to a chair or something stable, so that you can maintain your balance.

The routine
- Stand up straight and proud, with your feet close together.
- With your left foot on the floor, raise your right leg from the waist and kick to the front, raising your leg to your waist level. Hold for a second and then bring it back down with control. That’s one kick.
- Now raise your leg from the hip level to your side and bring it as high as your hip level if possible. Hold for a second and bring it back down again. That’s the second kick.
- Finally kick back behind you by raising your leg from the hip and go as high as you can while staying upright. Hold for a second and then come back to the center. That’s the third kick that will KO the Flab Ninja standing behind you.

You must perform these kicks a 100 times with roughly the equal amount of front, back and side kicks.

Once you are done, repeat the above routine with the other leg. Although I found just one set of 100 reps each, effective enough in a core workout, do this move at least 2 times for maximal results.

Tips
- Stay upright and don’t bend your upper body
- In between your kicks, when you bring your leg back down, make sure that you don’ rest your kicking foot on the ground. That will make you work a little harder
- While kicking, keep a slight bend in your knee. That will help if you aren’t very flexible
- Do not fling your legs recklessly while kicking. That won’t be effective and can cause an injury as well. Make sure you kick with super ninja like control
- If you aren’t flexible enough, then go as high up with your kicks as you can without over stretching your muscles.

There you go my ninja warrior. Kick the Flab Ninjas’ butts! Teach them a lesson and release your sexy toned core. You’re worth it

Stay Fit
Apollo

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The Supra Abs Workout

Lets face it. Man or woman, no matter how good the rest of your body looks, it’s just not the same if you don’t have a toned mid section. And hey, I will be the first one to admit that tightening up my tummy was not the easiest of things to do. It requires a good diet, 2-3 times of quality cardio and a regular challenging abs workout. Today we cover the challenging workout bit.

We call it the Supra Abs, because if you do it regularly in combination with a healthy diet and cardio, your mid section will become Super Sexy.

The Routine

You will perform 3 mini circuits. Each circuit will have exercises that target your lower abs, upper abs and obliques. Rest a max of 5-10 seconds between each exercise and rest a max of 10-15 seconds between each circuit. 

Heres what to do…. 

Circuit  1

Leg pulls 15 – 20 reps

Lying Windshield wipers.10 – 12 reps per side. Bend your knees as an easier option

Toe Touch Crunch 20 – 25 reps

Circuit 2

Combo move: Leg raises + V – Ups. Do 2 leg raises and immediately go into a V-up. That’s 1 rep.

Do 5 -7 reps.  

FJ TIP: While doing leg raises don’t raise your legs over 45 degrees to keep your abs engaged through out

Side crunches with leg lifts 15-20 reps per side

Reverse Crunches 15-20 reps

Circuit 3

Combo move: Flutter kicks + Bicycle. Do 40 flutter kicks (20 each side), and immediately go into 40 bicycle reps (20 each side)

Side planks 12-15 reps each side

Sit Ups 20-25 reps. Make sure your feet are not pinned down by anything. They must rest freely on the floor.

End of routine. Now rest 1-2 minutes and repeat 1-2 times.

And that’s your workout. It is designed to challenge you, so don’t take more rest than recommended unless it’s absolutely necessary. If you are a beginner then take 20-30 seconds of rest between exercises. But remember if it becomes too easy, then you aren't going to see the results you are looking for. So give it all you've got to get the abs everyone yearns for.

And don't forget to let us know how it goes.

Keep Smiling :)

Layla

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Cameron’s Arms, Heidi's Abs and Marissa’s Legs

One of my favorite past times other than exercising of course, is constructing the perfect woman in my head. Ok I’m lying. Not just “a woman”, I construct a whole army of perfect women :) What can I say other than the fact that I think women are angels.

Anyways, as I was doing this the other day, I thought to myself, how fit would a woman look, if she had the arms of Cameron Diaz, Heidi Klum’s abs and Marissa Miller’s legs. She would look amazing! Every woman deserves to look like that. So I did a little research for all you gals out there and found out what workouts these ladies do to keep their respective bodies in that heavenly condition. And here’s what I found….

Cameron’s Arms
According to an article posted at Fit Sugar, Cameron’s trainer Teddy Baker suggests three moves for the arms
- Reverse flies for the upper back and shoulders
- Tricep kickbacks for the triceps
- Bicep curls for the biceps

All three are great moves which you can do with free weights. I recommend doing at least three sets of each exercise. Keep your reps between 15-20 for that toning action. Reduce the number of reps if you are going heavy.
A great alternative to try out instead of the tricep kickbacks would be the tricep dips,while a good one to try instead of the normal bicep curls would be the Dumbbell 21s

You can read the article about Cameron’s arms at the Fit Sugar site

Heidis Abs
Ah Heidi Klum. A goddess in her own right. Her abs are just the perfect amount of toned. And according to an article in Fitness Magazine, her exercise of choice is the ball pass. This is an effective exercise but make sure you take care of your back doing this one. Also if you don’t have an exercise ball available:
- you can tie two ends of a towel, or a belt to your feet
- take your legs wide until the towel or belt is taut
- and then do the exercise

Marissa’s Legs
And then there's Marissa. Her legs…to die for. And according to some Cosmopolitan magazines pictures posted at thehollywoodgossip.com, her exercises of choice are:
- The single leg squat step 1 and step 2
- Resistance band kicks step 1 and step 2

If you don’t have a resistance band then you can do the abductor and the adductor machine exercises at the gym. Those will do as well.

So there you go ladies – your workout to getting a super hot bod. But remember, workout is only part of the deal. Eating healthy(click here to access a post on healthy eating tips) and getting some cardio in there, preferably 2-3 times a week, is essential as well. But I have no doubt in my mind that you can achieve all of this. After all, you are as special as these women.

Stay Fit
Apollo

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The Simple No BS Workout

Many of you really liked our previous post about keeping your workout simple and have asked us to give a practical example of such a routine. Well I thought since you liked it so much, and I like you so much, I’ll let you in on how I use this workout strategy to make my No BS Workout routine. And BS doesn’t stand for berries and syrup if you know what I mean :)

Below are three separate full body workouts that you can do 3 times a week for 4 weeks, or you can simply choose to do one workout every week as part of your current workout regime.

Either way, you will feel the burn.

Lets get started...

Number of sets: 5. Unless mentioned otherwise.
Number of reps: For muscle gain, 8-10 with a 45-60 second rest in between sets. For toning 15-20, with a 15-30 second rest in between. This will be the  general number of repititions unless mentioned otherwise.

Remember, the weight should be such that you should not be able to do more than the specified number of reps.

Workout 1
Leg Press or Squats. Choose the one that you find harder to do.
Incline Dumbell Press
Incline Dumbell Rows
Dumbbell Military Press
Dumbbell 21s 3 sets with 30-45 second rest max. This is a tough one, so choose the weight that allows you to complete the 21 reps per set.
Lying Dumbbell Tricep Extensions
Bridge or Plank. 5 two minute holds. If 2 minutes is too much, then try holding for a minute and half, a minute, or even 45 seconds. Use the option that is right for your level of fitness. The hold should at least be 30 seconds though.
Superman. 15 reps for 5 sets with 5-10 seconds rest in between

Workout number 2
Step ups. Hold dumbbells in both hands to make this harder. I recommend doing it without the weight if you are completely new to step ups.
Bench Press

Wide Grip Row
Lateral raises
Barbell preacher curls
Tricep Push downs
V Ups. 15-20 reps for 5 sets
Hyper Extensions. Hold a weight against your chest to make it harder

Workout number 3 

Leg Curls
Cable Crossovers
Lateral Pull Down or Seated Cable Row 

Rear Lateral Raise 

Barbell Curls
Close Grip Bench Press
Bicycle. 15 reps for 5 sets with 5-10 seconds rest in between . Complete each rep no faster than 2 seconds.
Swimming. 30 reps for 5 sets with 5-10 seconds rest in between. Take a second or so to complete each rep

Although you should be able to finish each workout within the hour, you can spread it over 2 days if the entire workout is too strenuous for you as a single session.

There you go boys and girls. Mix up these workouts in your routine as you please. The key however is to keep it simple and bring your "A Game". And if you do that, the results will follow.

Stay Fit,

Apollo 

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Workouts - It Pays To Keep Them Simple

So many times I’ve seen people at the gym who insist on doing every exercise in the book for the muscle they are training. And that too in one session. While I’m also a fan of mixing up my routines, I don’t let it come between me and my productivity in the gym.

For instance, I will see people rushing through their squats so that they can quickly start on their leg presses, followed by their barbell step ups. I admire their dedication. I really do. But most of the times what they end up doing is a bunch of half completed reps, with incorrect form. Not only that, they end up working half as hard as they could have, if they would have just done 3,4 or even 5 quality sets of squats. And if these people workout during the “crowded hour” at the gym, chances are they’ll just end up wasting time waiting on a station, when they could have been pumping out quality reps on the station they were already on. This can definitely lead to having too much rest between sets, making the routine not as effective.

The point I’m trying to make here, my fellow fitness lovers, is that you can get the results you want by doing a simple workout routine. A routine that doesn’t focus on the number of exercises you shove into your workout, but stresses more on the quality of the ones you do end up doing.

So here’s what I want you to do... 

- Choose one exercise for each muscle group except for your back. Choose one upper and one lower exercise for your back.

- If you’re working for strength and muscle gain then

       o Do 5 sets with 8-10 reps. Your weight selection should be such that you shouldn’t be able to do more than 10 reps

       o Rest 45-60 seconds between sets

      o Spend about two seconds pushing the weight, hold for a second and really contract that muscle. Then come back to the starting position in about three seconds.

- If toning is your goal then

       o Do 5 sets with 15-20 reps. Your weight selection should be such that you shouldn’t be able to do more than 20 reps

       o Rest 15-30 seconds between sets

       o Spend about a second lifting the weight, pause for a quick moment to focus on the contraction and then take a second to come back to the starting position

- With each rep, make that mind to muscle connection and keep your muscle engaged through out the full range of motion

You can choose to do this whole workout in one action packed session, or break it down into two; which is still pretty fast. And that’s the beauty of working out like this: In 2 days you can do your entire body and then choose an entirely different set of exercises for your next routine.

So go ahead give it a shot. You won’t be disappointed. Because,

“Simplicity is the ultimate sophistication” – Leonardo Davinci

Stay Fit

Apollo

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3 Must Do Back Exercises For Women

Often we tend to overlook working our back. Well I can tell you that’s not the smartest of choices. We need it to be strong so that we don’t hurt ourselves when we lift things. Not to mention the fact that we need to turn a few heads when we wear those backless gowns. Below are my three favorite back exercises that deliver results and make sure your back looks as good as all those other muscles you work.

Lateral Pull downs

Seated Cable Row

Reverse Hyper Extensions

Easier options for the last exercise

Option 1

or

Option 2

Do these exercises to get that strong sexy back to show off.

Remember, the form is more important than the weight. So make sure you do it right before loading on the weight. If you have any back injuries, then it’s a good idea to consult your physician before you try the exercise.

Let me know how it works out for you. I would love to hear your comments.

Keep Smiling :)

Layla

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10 Minutes To Boulder Shoulders

Gents,
This is a workout that I came across, in the fall 2009 issue# 31 of the Exercise and Health magazine. They called it the “Shoulder On” workout. This workout is different from the shoulder on workout they have online under their workout section. Its 4 exercises long, which takes roughly 3 minutes to do, if you do them altogether. They haven’t quite mentioned the rest in between exercises and how many sets one should do, but after experimenting with the number of repetitions (reps),sets and rest periods, I’ve come up with a really challenging 10 minute combination that is sure to deliver noticeable results.

The Props
All you need is a resistance band (those stretchy rubber like bands you can use instead of weights). If you don’t have a resistance band then I recommend 5lbs or 2.5 kg dumbbells for beginners and 10lbs or 4kg dumbbells for intermediate and advanced levels. If you dont have access to either the band or the weights, then just pick up a couple of heavy books to use as your props.

Number of reps per exercise
Beginners      – 10 reps with the specified weights
Intermediate  – 12 reps with the specified weights
Advanced     – 12 to 15 reps with the specified weights

How we’re gonna do it
You need to do all the 4 exercises one after the other as a circuit with no rest in between exercises. You’re going to do the circuit three times with a 30-45 second rest in between.

The Exercises
Straight Arm Raises. Do both Arms together instead of one at a time.
Dumbbell Military Presses
Lateral Raises
Bent-over rear raises

The exercises being performed in the video examples provided, have all been performed using weights. If you’re using a resistance band, the concept would be the same – you would just press the rubber tubing under your foot and use its handles as the dumbbells. I’m giving a few examples below so that you get the idea of how to use the resistance band.

A Lateral Raise with resistance band
A military press with resistance band. You can do this one standing up as well.

There you have it gentlemen. You can do this workout as a part of your upper body workout routine or just on its own. Its a sure shot winner in my book. Especially if you do it as instructed.
I'll be putting on some more 10 min workouts that you can use to mix and match with this one and make your own full body circuit.
Till then,
stay fit

Apollo

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The Sexy Jeans Workout for Women

Hello Ladies,
Layla here. I’m a part of Apollo’s Fit Junction league. I’m as much of a fit freak as he is and have the same goals as he does: to make you fitter, hotter and sexier. My focus though, is on us - the stronger sex. So lets get to it.

Just because the beach season is wrapping up and we don’t have to wear a two piece for a while, doesn't meant that we can ease up on our workout and pack on a few pounds. As a matter of fact I’m sure you want to look good in those new pair of sexy jeans you’re just going to buy for the fall.

So why not do something about it? Below is a lower body workout that is really all about muscle toning with some strength training built in as well. It has done wonders for me and if you make it a part of your workout routine, I’m sure you’ll achieve more than just fitting in those jeans.

The Workout
2 options: Beginneror intermediate/advanced
Rest period: Maximum 15 seconds between each exercise
Total Time: 40 mins approx

It is always a good idea to speak to your physician before doing a workout in case you've had any injuries.

Tips:
- Keep knees soft
- Engage your core
- If you want to go harder, reduce your recovery period between exercises to 5 - 10 seconds.
- Really focus on the muscle when you are working it
- Uplifting music helps. Try the work out while listening to your favourite tunes

The Exercises

Overhead squats: You can do this as shown in the video or hold a broom or a light barbell overhead. You can even do choose the no weight option with your arms held high over your head
Beginner 10 – 12 reps
Intermediate/Advanced 12 – 15 reps

Side steps. Keep your arms extended straight out in front of you while you perform this exercise
FJ Challenge: hold a 2.5lb or a 1.5 kg weight in each hand to work those shoulders. Use medium sized books if you don’t have any weights
Beginner 10 – 12 reps
Intermediate/Advanced 12 – 15 reps

Lateral Lunges. Keep your arms extended straight out in front of you while you perform this exercise
Beginner 10 – 12 reps
Intermediate/Advanced 12 – 15 reps

For the next 3 exercises watch this video
- For Exercise# 1 go with the advanced option
Beginner 10 – 12 reps per side
Intermediate/Advanced 12 – 15 reps per side

- For Exercise# 2
Beginner 12 – 15 reps
Intermediate/Advanced 15 – 20 reps

- For Exercise# 3
Beginner 10 – 12 reps per side
Intermediate/Advanced 12 – 15 reps per side

Sumo squat with upright row. Use a heavy book if you don't have access to weights
Beginner 10 – 12 reps
Intermediate/Advanced 12 – 15 reps

Lunge and Bicep Curls. For this exercise go with the beginner option shown later on in the video
Beginner 10 – 12 reps
Intermediate/Advanced 12 – 15 reps

Bonus FJ Challenge exercise:
Drop and hold the squat position for 5 seconds and then return to standing position. Wait one second and go into your next rep
Beginner 3 - 5 reps
Intermediate/Advanced 5 – 7 reps

Abs Circuit
Don’t rest more than 5 – 10 seconds MAX between the below abs exercises

Lying leg raises
Beginner 10 – 12 reps per side
Intermediate/Advanced 12 – 15 reps per side

Side plank
Beginner 10 – 12 reps per side
Intermediate/Advanced 12 – 15 reps per side

Butter Fly crunches
Beginner 12 – 15 reps per side
Intermediate/Advanced 15 – 2o reps per side

Swimming
Beginner 20 reps
Intermediate/Advanced 30 reps

End of Circuit

Now rest 2 mins and do the exercises in the reverse order. Once you are done, be sure to cool down. Here are some good suggested exercises

Congratulations ladies! You've gone the distance. Combine this workout with 20 - 30 minute cardio sessions 2-3 times a week to really maximize the results

Stay tuned for a perfect upper body workout to complete your full body routine.

Keep smiling :)

Layla

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My No Weight Shockwave Circuit for Fat Burn and Muscle Tone

Ola!

There are times when you're feeling really explosive and energetic and really want to tear it up, but you dont have a jogging track or the eqiupment to do so. In times like these, I've found my shockwave to do the trick. Its for guys and girls alike and as far as im concerned, its so money!

Choose the level that best suits your current fitness level and go for it. Also if you have any injury history, its always good to consult your physician before doing something you're not used to.

That being said,  put your favorite tunes on and enjoy

No Weight Shockwave Circuit

For: fat burning and muscle toning. It will also give you a cardio workout

3 levels: 45 seconds, 1 min 15 seconds or 2 mins per exercise. 5- 10 second rest between stations. 

Do the circuit at least twice and do the exercises in the mentioned sequence

Remember: to keep those abs tight through out, to keep those elbows and knees soft, to cool down at the end.

Hope it shocks you like it does me!

Exercises

Star Jumps (go as high and low as you safely can. Dont pull anything)
Squats
Side to side jumps (go as high and low as you safely can. Dont pull anything)
Bridge or Plank (on knees as an option)
Push ups or press ups (on knees as an option)
Tricep dips
Shadow boxing (give it everything you've got here)
V up  
Single side leg raises
Superman

Optional: Add the below as your circuit finisher for the icing on the cake
Side to side jumps
Squats
Star Jumps

Do an active recovery for 3-4 mins (so keep on doing something like jumping jacks or light stationary jogging) and then repeat the circuit 2-3 times. You can even do it 4-5 times if you've gone with level 1 and you arent feeling it as much.

If you've done the work out and you're not out of breath or you aint sweating, then you either need to  increase the time per exercise or take the harder option. If you did both these things and you still aint sweatin, you need to tell me your secret :)

Stay Fit

Apollo

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