Alte Mühle Fitness-Club

29/08/2015

I have reached a "danger zone" with my health and I was able to get out of it by simply drinking one of these each morning.

"All-Natural Recipe For That Ideal Shape"

27/08/2015

All my life I've been discriminated like I have a disease, I was on the verge of emotional and physical breakdown, I was left with no other choice but to give these steps one last try and look where it got me

How to Shed 2-Stones Without Even Trying

06/07/2015

Leg Press Form

1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately a foot to one and half feet apart.

2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. This is the starting position.

3: As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.

4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.

5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

05/07/2015

Backward Treadmill Walking Form

Step 1: Set the treadmill on the speed you want.
Step 2: Stand on the side of the treadmill with your back facing the controls and hold onto the handles with your hands.
Step 3: Step onto the moving treadmill and begin walking backwards.
Step 4: Walk backwards for the specified amount of time or distance.

05/07/2015

TRX Front Squat Jump Form

1: Place your arms over the cables and grab the handles with your hands.

2: Walk a step are two forward till the TRX rope is taught.

3: Lean forward so that your body is at about a 70 degree angle with the floor.

4: Bend at the knees and squat down.

5: Stand back up and as you do jump up as high as you can.

6: Land on both feet and regather yourself for the next repetition.

03/07/2015

Treadmill Side Shuffle

Step 1: Stand on a treadmill so that your right or left side is facing the control panel.
Step 2: Start the treadmill and begin the exercise by shuffling your feet.
Step 3: Continue for the desired time and then repeat on opposite side.

02/07/2015

Front Squat to Push Press

Step 1: First, grab a barbell with an overhand grip that is just over shoulder width. Just like the front squat, bring barbell up to where the bar is resting on the fronts of your shoulders with fingers resting under the bar, and your upper arms are parallel to the floor (triceps facing the floor).

Step 2: Next, with feet shoulder-width apart, begin to push your hips back and bend your knees into a squat. Make sure to lower body until thighs are at least parallel to the ground.

Step 3: After lowering into a squat return to starting standing position, once returning to the standing position push the barbell up above head. Ending with arms straight out above head with legs straight.

01/07/2015

Barbell Back Squat Proper Form

Step 1: Stand with your feet slightly wider then shoulder width apart.
Step 2: Place the barbell on your upper back and use your arms to help balance the weight.
Step 3: Bend at your knees and squat downwards till your legs make a 90 degree angle.
Step 4: Raise back up to standing position.
Step 5: This completes one repetition.
Step 6: PJF: If you do not have access to weights perform RFESS from phase 2. This time you will use water jugs and focus on exploding upwards as fast as you can. The same sets x reps will apply.
Step 7: PJF: If you do have access to weights, use the same form as seen in the video EXCEPT we are exploding up as fast as possible. Control down for 2 seconds and explode up in less than 0.5 seconds.
Step 8: PJF: Choose a weight that is about 50% of your 5 rep maximum. So if your max is 200 lbs for 5 reps you will use 100 lbs for this exercise. We are going for speed/explosiveness so you must choose a weight that is challenging but you're still able to move with high velocity.

30/06/2015

Medicine Ball Squat to Raise

1: Hold a medicine ball with both hands.

2: Stand with feet just beyond shoulder-width apart. Raise arms up above head.

3: Begin exercise by bending forward at the waist while swinging your arms down between your legs and squatting down.

4: Swing arms as far back as you can between your legs while keeping them straight. Reverse movement back up to the starting position.

29/06/2015

Swiss Ball Hip Raise Form

1: Lie down with back on an exercise mat and arms straight out from sides. Palms facing up.

2: Place heels on a Swiss ball with legs straight. This is the starting position.

3: Begin exercise by squeezing your glutes and raising hips up until your body forms a straight line from your ankles to your shoulders. Hold for at least 5 seconds, then lower back down.

4: Next, bring Swiss ball closer to your body so that your knees are bent and feet are flat on the ball. Perform hip raise

5: Lastly, bring Swiss ball as close to your butt as possible and perform hip raise. This completes one rep. Repeat as necessary.

28/06/2015

10 Week Lean Body Workout

27/06/2015

5 Day Workout Routine