Exercises YOU need to do

Ever see people doing exercises and think, "Hmm.. wonder if I should do those.."
Ever think, "Ugh, pushups hurt. I dont wanna do those."


Well, if there's an exercise (or multiple exercises) that you're not doing, or bodyparts you are specifically NOT training..chances are, you need to start training them ASAP. If you have a weakness, or certain muscle groups are weaker than others, it's important to try to FIX the imbalance, rather than making it worse by strengthening your strong points even more. 


I've singled out a major muscle group for MEN to stop avoiding, and for WOMEN. Obviously, there are plenty of men and women who DO train all muscle groups, and try to strengthen their entire bodies as much as possible. But then there are also plenty of gym-goers who neglect their "weak spots"

thats only a SPORTS bra..minimal support. HELLO BENCH PRESS!! 

WOMEN (Girls...) : WORK YOUR CHEST. Yes, pushups are tough. Yes, men often hang out around the bench press, but they do not OWN IT , DAMN!! Why should you bench press, chest press, do pushups, and work your pectoralis muscles? Well, its one of the best ways to lift your BOOBS! Not only will incorporating chest exercises allow you to strengthen your entire body even more, and contribute to your quest to lean out, but having developed pectoralis muscles will give your v-necks some SERIOUS sex appeal. Not to mention the pride you'll feel when you can do sets of "boy" pushups at the end of a tough workout. 


How to start: When performing a pushup, you are pushing 66% of your bodyweight. That's pretty heavy. Do NOT sacrifice form just to do 3 sets of 10. Start on your knees if you need to, make sure your core remains engaged, spine neutral, lead with your chest, do a FULL pushup. Chest just above the floor, and push away from the floor, returning to your starting position. 


--Advance it up: Regular pushups, or 3-point (lift one leg)
--Take it to the next level: Feet elevated (on a bench or stool,) Hands on kettlebells, dumbbells, or floor. Gets deeper, really targets those chest muscles (As well as core and most of your upper body)
--Body by Liz style: Feet on swiss ball. HELLO STABILITY CHALLENGE


----THE FANCIEST: Feet on swiss ball, hands on medicine balls. I've seen a few guys do these.


MEN (Dudes...) WORK YOUR LEGS. No, not messy Hang Cleans with too much weight so that you almost tear your rotator cuffs. Not squats so heavy and so fast that you destroy your kneecaps.
Squat, Deadlift, and Lunge. Work your way up with the barbells as you build strength and mass in your legs. Of course every dude wants to have nice arms and solid pecs. But there is NOTHING SEXY about chicken legs. Make sure to incorporate leg training at least 1x a week in your workout routine, if not twice.
--Also utilize plyometric exercises like squat jumps, box jumps, switch lunges, and skaters to build up your legs.
--For cardio's sake, I HIGHLY recommend sprinting (treadmill or track. FAST. Work up to sprints faster than 9.0mph+, perform 10 sprints, lasting from 30-60 seconds. use 60-90 seconds for recovery...walking at 3.5-4.5 pace)  Sprinting will build your quads, hams/glutes/calves, as well as contributing to better aerobic conditioning and fat loss. Aim to complete these sprint-type workouts 2-3x a week. No longer than 20-30mins per session.


Body by liz leg circuit:


**first, warm up using light weight. I use just the 45lb barbell, and no weight on lunges**
Complete 4 sets, 8-10 reps


Barbell Squat (work up to squatting your bodyweight and heavier)
Reverse grip deadlift
Side lunges (not so heavy on the dumbbells here)
30 sec squat jumps or box jumps.


PS : GIRLS, YOU CAN DO THAT TOO !!! 


TRAIN YOUR WEAKNESSES, AND TRANSFORM THEM TO BECOME YOUR STRENGTHS!!!