Gymboss Interval Timer

How to Build Muscle with the Iron Gym Total Upper Body Workout Bar

I am sure you have heard of the Iron Gym Total Upper Body Workout Bar before. If you haven't, in layman terms, it is a piece of equipment that you attach to the top of your door and use it to perform exercises such as pull-ups, chin-ups, leg raises (abdominals), etc.. .

 

I've never been a fan of expensive gym equipment, or bulky ones, and the Iron Gym fits perfectly in my gym arsenal from that standpoint. However, I find that most people still don't know how to make the best use of this great equipment, so I will give you some pointers. Below is a routine I perform sometimes to build upper and lower body strength in less than 20 minutes

 

Mix Iron Gym and Pushups

A great way to quickly build up muscle in your upper body is to do the following routine. If you have a Timer such as the Gymboss Interval Timer (which I frankly can't workout without), set it to forty seconds for the workout routine, and 10 seconds for the rest period, with "10" for the total number of sets.

For 40 seconds, you will perform military pull-ups using the Iron Gym. The total amount of reps doesn't matter. What is key, however, is to keep proper form and use the strength in your arms as much as possible to pull yourself up, rather than straining your hips to try to elevate your body. You can damage some muscles doing that.

Once the Gymboss rings, get down and take 10 seconds break and position yourself on the floor for some pushups. It will ring again once the ten seconds are up. Then start performing regular pushups for another forty seconds. You should begin feeling the burn in your arms and chest by now. Once you go through with the pushups, rest for another 10 seconds and repeat the entire circuit (pull-ups and pushups) until the Gymboss starts beeping repeatedly to signify the end of the workout session (at least that segment of the workout). Now here is what you do.

Mix Iron Gym and Squats

Now that you've gone through about eight and a half minutes of workout. Take a full minute of rest time, and reset the iron gym for 30 seconds interval and 10 seconds break. In this routine, you alternate between Bicycles and Prison Squats. For the Bicycle routine, grab the handles of the Iron Gym and bring your legs up, bending your legs slightly as shown in the first half of this workout video. This exercise is extremely beneficial for your abdominal region. In fact, I prefer this routine to doing crunches on the floor because the Iron Gym Bicycles also strengthen several areas of your body at the same time, such as your shoulders.

Once the thirty seconds are up, get back down, take 10 seconds break and get into Prison Squat position. Perform this routine for 30 seconds with a ten seconds rest at the end, and repeat the entire circuit again until the Gymboss goes through all 10 sets and begins beeping consecutively.

That's another seven minutes of workout. Spend about 3 to 5 minutes to stretch well and cool down. That's it. In all, you would have completed your entire workout in less than 20 minutes (excluding warm up and stretch). This is a fantastic exercise that you can do to build up muscles in your biceps, legs, shoulders and chest, right in the comfort of your home, or your hotel room (if you are traveling).

About the Author

Visit my Website for more tips and insight on home workout, and how to get fit through High Intensity Interval training, without the need for a gym membership. Subscribe to my Youtube Channel to get weekly update on new workout videos. Kodjo Hounnake. (Please note source if reprinting this article).

Discover Fast Fat Burning without Cardio Machines

I have some awful words for you if you're on the ellipticals for half an hour or more on a daily basis. You check out that LCD display and see how many calories you've burned and you think you're doing well. Be careful who you tell on the weight loss forum.

But you need to know that the more time you are on that machine, the slower your fat is burning off.Forget about the equipment and work some extra intensity into your training time: cardio isn't the answer.

What is really needed is some interval training that will get you moving quickly during a short time.Some of the cardio machines like the bikes will do intervals sometimes if you set them right.

They'll cycle you through some recovery times and some intense times.

You can do that on those machines if you add it to your strength routine: you'll get better results.So you know a better method for intervals, I'm going to tell you about my ideas that get better results.

1. Bodyweight squats.Do the squat exercise as long as you can for 300 seconds.

You can break it into sets of several repetitions if you want to though. Take a short break in between. Working some six pack ab exercises if you can.

Increase how many repetitions you perform on a weekly basis. You probably think this sounds too easy, but I'll tell you the truth: it isn't. Your own will can determine how hard doing this is, so make it intese!

2. Do squats with the weight of your body as an interval drill. Get a good timer like a Gymboss or similar because you're going to have to keep an eye on the clock.To get things going, you'll squat as many times as possible in a third of a minute.

Next, stay in the lower position for half that time.This sequence should repeated 8 times.

Be sure to include these intervals into your training schedule.You will get lean fast doing this and you won't have to spend time on the cario equipment.

For information about how to lose weight fast go to www.fatlossfactor.com.

Reader Holiday Gift Guide: For the Fitness Fan on Your List (or You!) (fitsugar)

_Need a fitness-related gift for fit-minded friends or relative? FitFabCities
has you covered. She's rounded up her favorite gifts from foam rollers to
iPads. _

Okay, I’m willing to admit I might be a little weird. Every year for Christmas
I ask for some sort of fitness thing. One year it was a BOSU ball, then next
it was boxing gloves and last year it was kettlebells, and every December 26th
I bring my new haul to the gym where I can’t wait to try it out. (Needless to
say last year the 35 lb. kettlebell proved a little tricky. I think the
holidays are a great time to ask for a few fitness things you’ve been eying
but your practical side won’t let you buy for yourself. I’ve compiled a few of
my** holiday must haves** that are sure to make your workouts more fun and
give you an edge when it comes time for those New Year’s resolutions.

> 1. Valslides $30: Jennifer Garner and Jessica Biel’s trainer Valerie
Waters uses these to whip her clients into shape for big movie roles. I am
obsessed with using Valsides for killer ...

fitsugar

Product Review: GymBoss Interval Timer