Video wird geladen...

Video konnte nicht geladen werden

Beim Laden dieses Videos ist ein Problem aufgetreten. Dies könnte an einem vorübergehenden Netzwerkproblem liegen oder das Video ist möglicherweise nicht verfügbar.

🔥 No Gym Needed - 8 Exercises to Target Your Core 🗓Try this routine 3–4 times per week ⏱️Rest 30-45s between exercises 🛑Rest 40-60s between sets Your fitness journey starts here, let's go!💪

Healthy Body Hub🍀

126,112 subscribers

47,494 Aufrufe • vor 1 Jahr •via X (Twitter)

Gesundheit & Wellness

Anya Rossi• Live Now

Private livecam show

1 Kommentare

Profilbild von John Magee 🇬🇧UK Kindness Schools' Ambassador

John Magee 🇬🇧UK Kindness Schools' Ambassadorvor 1 Jahr

💪

Ähnliche Videos

ABS Stand Workout At Home!🔥 5 exercices - 3 to 4 rounds with 20 reps each! No rest between the exercises and only a short break between sets!💪🔥

ABS Stand Workout At Home!🔥 5 exercices - 3 to 4 rounds with 20 reps each! No rest between the exercises and only a short break between sets!💪🔥

Healthy Body Hub🍀

47,359 Aufrufe • vor 1 Jahr

Save & share this 15-min HIIT workout 🔥 4 exercises in a row • 30 secs each move • 5 rounds • 1 min rest between rounds. 💪

Save & share this 15-min HIIT workout 🔥 4 exercises in a row • 30 secs each move • 5 rounds • 1 min rest between rounds. 💪

Gym Fiesta

18,762 Aufrufe • vor 3 Monaten

Fitness Level test in men 40 years and above: •SPEED: Run 1 KM in 5 - 6 minutes • ENDURANCE: 10 burpees without rest • STAMINA: 15 push-ups without rest • POWER: Dead Lifting 80% of your body weight • HEART STAMINA: Walk 5Km without rest • LUNG STAMINA: 4 -7 - 8 breathing exercises 30 - 40 years •SPEED: Run 1 KM in 4 minutes • ENDURANCE: 20 burpees without rest • STAMINA: 20 push-ups without rest • POWER: Dead Lifting 100% of your body weight • HEART STAMINA: Walk 10 km without rest • LUNG STAMINA: 4 - 10 - 12 breathing exercises Below 30 years •SPEED: Run 1 KM in 3 minutes • ENDURANCE: 30 burpees without rest • STAMINA: 30 push-ups without rest • POWER: Dead Lifting 120% of your body weight • HEART STAMINA: Walk 15 km without rest • LUNG STAMINA: 4 - 12 - 14 breathing exercises If you can't achieve these thresholds, then your fitness level is below optimum. Fix yourself. #BetterTogether

Fitness Level test in men 40 years and above: •SPEED: Run 1 KM in 5 - 6 minutes • ENDURANCE: 10 burpees without rest • STAMINA: 15 push-ups without rest • POWER: Dead Lifting 80% of your body weight • HEART STAMINA: Walk 5Km without rest • LUNG STAMINA: 4 -7 - 8 breathing exercises 30 - 40 years •SPEED: Run 1 KM in 4 minutes • ENDURANCE: 20 burpees without rest • STAMINA: 20 push-ups without rest • POWER: Dead Lifting 100% of your body weight • HEART STAMINA: Walk 10 km without rest • LUNG STAMINA: 4 - 10 - 12 breathing exercises Below 30 years •SPEED: Run 1 KM in 3 minutes • ENDURANCE: 30 burpees without rest • STAMINA: 30 push-ups without rest • POWER: Dead Lifting 120% of your body weight • HEART STAMINA: Walk 15 km without rest • LUNG STAMINA: 4 - 12 - 14 breathing exercises If you can't achieve these thresholds, then your fitness level is below optimum. Fix yourself. #BetterTogether

Eric

130,850 Aufrufe • vor 1 Jahr

Chair Abs Challenge, no gym, no problem!🏋️‍♀️ Tone your entire core using just a chair💯💪 4 targeted moves 30 sec each – 3 rounds, feel the burn and save this routine!👇👇👇

Chair Abs Challenge, no gym, no problem!🏋️‍♀️ Tone your entire core using just a chair💯💪 4 targeted moves 30 sec each – 3 rounds, feel the burn and save this routine!👇👇👇

Healthy Body Hub🍀

27,659 Aufrufe • vor 1 Jahr

What to do during rest periods between sets: "Whenever your heart rate is high, the very first thing is to not suddenly stop." "Shake off your shoulders, drop your hands, these exercises go back to the 30s." "Your muscle is thixotropic. It's like gel. By moving your muscle in a passive manner, you get it unstuck." "Relaxation is something that's practiced just like tension." "Do not sit and slouch, you could blow something out right there between your sets of squats." Pavel Tsatsouline on Andrew D. Huberman, Ph.D.

What to do during rest periods between sets: "Whenever your heart rate is high, the very first thing is to not suddenly stop." "Shake off your shoulders, drop your hands, these exercises go back to the 30s." "Your muscle is thixotropic. It's like gel. By moving your muscle in a passive manner, you get it unstuck." "Relaxation is something that's practiced just like tension." "Do not sit and slouch, you could blow something out right there between your sets of squats." Pavel Tsatsouline on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

114,402 Aufrufe • vor 2 Monaten

Never miss a Monday 🦾 Full body workout, no equipment. All you need is 30 minutes to break a good sweat 🥵 7 exercises. Try 45 seconds of work with 15 second rest. Quick break between rounds and repeat. Can you make it 4 rounds? Work harder, not longer. Get after it this

Never miss a Monday 🦾 Full body workout, no equipment. All you need is 30 minutes to break a good sweat 🥵 7 exercises. Try 45 seconds of work with 15 second rest. Quick break between rounds and repeat. Can you make it 4 rounds? Work harder, not longer. Get after it this

Jimmy Drew

43,492 Aufrufe • vor 3 Monaten

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Andy Galpin, PhD

71,439 Aufrufe • vor 2 Monaten

1 minute rest between sets = next set is typically 70% LESS effective 1.5 minutes between sets = next set is 40% less effective 2 minutes between sets = next set is 20% less effective 3 minutes between sets = next set is 10% less effective 4 minutes between sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

1 minute rest between sets = next set is typically 70% LESS effective 1.5 minutes between sets = next set is 40% less effective 2 minutes between sets = next set is 20% less effective 3 minutes between sets = next set is 10% less effective 4 minutes between sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

Ábris Babicz | The Demi Cycle Protocol 🧬

25,148 Aufrufe • vor 1 Monat

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

44,157 Aufrufe • vor 2 Monaten

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,193 Aufrufe • vor 6 Tagen

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

361,672 Aufrufe • vor 7 Monaten

You only need 45 minutes twice a week to build muscle: – Pick 8-10 compound exercises covering your full body (chest, back, legs, arms) – Train twice a week, 45 min per session – Add 6 min of sprint intervals on an air bike, 2x per week – Sprint protocol: 1-1.5 min warm up, then 3 x 20 sec all-out sprints with 1 min rest between each – 6 min of sprints = same results as 45 min of steady-state cardio 6x Mr. Olympia Dorian Yates on Andrew D. Huberman, Ph.D.

You only need 45 minutes twice a week to build muscle: – Pick 8-10 compound exercises covering your full body (chest, back, legs, arms) – Train twice a week, 45 min per session – Add 6 min of sprint intervals on an air bike, 2x per week – Sprint protocol: 1-1.5 min warm up, then 3 x 20 sec all-out sprints with 1 min rest between each – 6 min of sprints = same results as 45 min of steady-state cardio 6x Mr. Olympia Dorian Yates on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

42,903 Aufrufe • vor 27 Tagen

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

41,118 Aufrufe • vor 5 Monaten

Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Muscle Surge

142,913 Aufrufe • vor 2 Jahren

8 Exercises for Pelvic Stability & Alignment 🦴 This corrective routine targets pelvic imbalance and improves hip joint stability through controlled and focused loading. 💪 Protocol 📋 ⏱ 30–50 seconds per exercise 2–4 sets 📅 2–3 times per week ⚠️ Always monitor your condition and work within a pain-free range. Who Is It For? 👇 • Pelvic imbalance • Lower back discomfort • Hip, knee, or ankle instability The main load emphasis is placed on the hip complex — the key stabilizing link in the kinetic chain. 🔗 By restoring pelvic control, you improve joint mechanics and reduce compensatory stress on the lumbar spine. ✅ Consistency and precise execution are essential.

8 Exercises for Pelvic Stability & Alignment 🦴 This corrective routine targets pelvic imbalance and improves hip joint stability through controlled and focused loading. 💪 Protocol 📋 ⏱ 30–50 seconds per exercise 2–4 sets 📅 2–3 times per week ⚠️ Always monitor your condition and work within a pain-free range. Who Is It For? 👇 • Pelvic imbalance • Lower back discomfort • Hip, knee, or ankle instability The main load emphasis is placed on the hip complex — the key stabilizing link in the kinetic chain. 🔗 By restoring pelvic control, you improve joint mechanics and reduce compensatory stress on the lumbar spine. ✅ Consistency and precise execution are essential.

Posture University

23,669 Aufrufe • vor 1 Monat