My Favorite Back Workouts

Abdominals are the most difficult muscle groups to train, but they are also very important. The stronger the abdominals the more stable the back and overall physique. Strong abdominals contribute to “core strength”; this is the ability of the abs and back to correctly support your spine. When core muscles are weak an imbalance is created, you have to take care of this. One way is exercise, I know it is a dirty word, but it’s the only way to help with or prevent back pain and other problems. Improve your posture, train your back and get those abs.

You can’t go wrong with these next few exercises.

Upright row. One-arm dumbbell row. Bent-over row. Seated row. T-bar row. Back extension (with weights). Front chin-up (with assistance). Front lateral pulldowns.

Purchase this chart online.

Another preview of a shoot I did for Creativehome that's coming out this month. All that hardwork is paying off afterall!
4 months ago in Hawaii 😛

My Feature In The Star Malaysia

I’m so happy to share that I was featured in The Star Malaysia iPad app on 2nd November 2011 [download it here!]. My blog is getting so much love and I’d like to thank YOU for making that happen.

Do continue to learn, comment, share your knowledge and live fit, my Lovers.

Almost bit my tongue here 😛
Tighten those abs!
Things you can do at home… Besides sitting on your couch 🙂
Strengthen your back.
Still flabby? You ain’t getting lean if you don’t lift!
*elbows in a locked position
Thank you to all my readers… You made this happen!

Day Two: 3 Exercise Circuit – Julien Greaux 365 Circuit Trainer

This workout is not recommended for beginners but if you really want to try this out, do not do this on your own and make sure you have a qualified trainer to spot you.

Day 2 of Julien Greaux’s circuit exercise. This workout is pretty straightforward but knowing your form is very important and crucial to avoid injuries.

Day Two: 3 Exercise Circuit

1 ) Smith Machine Bench Press: 1 set of 10 reps

2 ) Smith Machine Squats: 1 set of 10 reps

3 ) Smith Machine Deadlift: 1 set of 10 reps

1 minute rest at the end of each circuit set. Complete circuit 4 more times.

I tried out this exercise on Tuesday and completed all 5 circuit sets using light-medium weights because I’m still a rookie. It’s a great upper body workout, although the deadlifts almost killed me by the end of each set! It’s not as intense as Day 1 so it’s totally possible to do the 2 exercises back-to-back as you aren’t working on your core for this exercise.

Who’s taking up the challenge?

Trying Out Julien Greaux’s 365 Circuit Trainer Exercise

I mentioned in my last post that I was going to tryout Julien Greaux’s 365 circuit trainer exercise and that was exactly what I did on Wednesday. I showed Charles the video and he was confident that we could complete all 5 circuit sets. So we went with it and man, it was tough. Halfway through the 2nd circuit set, Charles said he felt like throwing up (in his defense, it was because the new protein drink he drank that day tasted bad) and by the 3rd set, we were both burned out.

The next day, both our abs were achy and sore. It was a pain to sneeze, cough or stretch backwards!

Here’s what I have to say about the exercise:

– If you’re going to try it out, do it with a friend so you can spot and motivate each other.

– I completed 3 circuit sets in 1 hour, when it is said that 5 circuit sets should only take 45-60mins. I must’ve rested too long in between sets as Charles and I were taking turns.

– Make sure you rest for 1 minute in between sets. Although Julien did mention that it’s best to take as little rest time as you can. Just make sure you keep the heart rate up, that’s the whole idea.

– I replaced the burpee pushup + pullup superset with a burpee pushup + lateral pull down machine (see video for example).

– The lunges definitely killed me when I was up to my 3rd circuit set. I find that this is probably the only exercise that works on your lower body.

– Be extra careful when doing the side-by-side jump over the bench, make sure you jump high enough so you don’t trip over. Julien sure made it look easy but if you look at my video, I was struggling with it!

– The first 5 exercises definitely tires you out so by the time you get to the 7th exercise, which is the hanging leg raise, you are most likely to be tired and start to slow down a bit. Don’t! Remember to keep your heart rate up!

– Work on your abs more effectively when doing the crossover running plank by making sure you tighten you abs and push your knee towards the other side of your shoulder. Your butt shouldn’t be pointed too high up in the air.

– Control your form, do it fast and stay hydrated.

Share your experience after you’ve tried this one out!