Home Workout for Core

Home Workout for Core

by | Apr 11, 2020 | Exercises, Exercises - Core, Uncategorized, Videos

HOW DO THE CORE MUSCLES WORK?

A brief understanding…

The Immortal Training approach to training the abdominal group is always functional. That means that we aren’t going to waste our time focusing on a bunch of small movements like crunches and sit-ups. And if we do include any of those exercises they will be tweaked in a way as to engage the core correctly. Working together, the core muscles’ main job is to anchor and balance the body, in most cases, while the bigger muscles work. You may notice that when you go to perform a dead lift, bracing your abs is the first thing that happens. This is an example of how the core works – typically, never alone.

DO I NEED ANY EQUIPMENT?

Here’s what you need…

  • Kettle Bell or Home Made Kettle Bell (see video)
  • Resistance Bands

LET’S GET IT!

Watch the video below to for instructions on how to perform each exercise.

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

CIRCUIT 1:

  • Turkish Get-Up – 4-5 reps on each side
  • Banded Double Crunch or Double Crunch – 8-10 reps
  • Climbing Plank – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 2:

  • Fighter Pilot Sit-Up – 8-10 reps on each side
  • Starfish Plank – 6-8 reps on each side
  • Swim Kicks – 10-20 reps on each side
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 3:

  • Resistance Band Wood Chop – 10-12 reps on each side
  • V Toe Touches – 8-10 reps on each side
  • Hip Raises – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

GO GET ‘EM IMMORTALS!

 

 

You can also try this home workout for legs!: https://immortal-training.com/home-workout-for-legs/

 

Home Workout – LEGS! LEGS! LEGS!

Home Workout – LEGS! LEGS! LEGS!

by | Apr 6, 2020 | Exercises, Exercises - Legs, Videos

HOME WORKOUT FOR LEGS

Back on that ass with a brand new home workout for legs! This one is focused on High Intensity Interval Training (HIIT) and is bound to rip the legs to shreds and bomb the glutes like troops! Recommended for gym goers of beginner-intermediate experience, but this routine can easily be upgraded to an advanced level by using weights for some of the exercises, or working in the maximum amount of suggested repetitions and sets for each circuit.

WHAT EQUIPMENT WILL I NEED?

  • Back pack
  • Resistance bands
  • Kettle bell or home made kettle bell
  • Box or chair

LET’S DO IT!

🖕🏾 COVID-19! We are The Immortals! 🖕🏾

CIRCUIT 1:

  • Squats – 15-25 reps
  • Forward Lunges – 10-15 reps
  • KB Swings – 10-15 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 2

  • Stand in the Band Squat or Back Pack Squat – 15-25 reps
  • Overhead Squat in Resistance Band – 15-25 reps
  • Side Split Squat or Cossack Squat – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 3:

  • Booty Climbers – 5-6 reps
  • Ballistic Jump Squats or Ballistic Squats – 6-8 reps
  • 1-2 min rest
  • 3-5 rounds

GO GET ‘EM!!

Single Arm Row with Resistance Band

Single Arm Row with Resistance Band

by | Apr 6, 2020 | Blog, Exercises, Exercises - Back

Switch up your single arm row with a resistance band instead of using dumbbells or cables in order to add a new dynamic to your load of resistance!

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

  • Attach the band to a stable apparatus
  • Keep your chest high, back straight and shoulders back
  • Take a square stance and hold the band with your arm extended
  • Pull towards your waist while twisting your torso
  • Use a slow, controlled movement when returning your arm back into the extended position
  • Use full range of motion
  • Train both sides evenly