Chris Hayden Anatomic Fitness

Chris Hayden Anatomic Fitness A fitness guru with the knowledge and expertise to turn your dream body into a reality.

06/12/2020

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Fun and exciting beach workout. Get out in the sun and enjoy yourself.
1. Forward and Backward Hand Shift Push Ups with sprint.
2. Mountain Climbers with sprint.
3. Burpees with sprint.

Perform 10 Repetitions for each exercise. After the 1st superset, rest for 45 seconds and do it 2 more times.

Forward and Backward Hand Shift Push Ups:
-Start in a plank position.
-Engage your core.
-Bring one hand forward and the other back.

Mountain Climbers:
-Start in a plank position.
-Alternate knees.

Burpees:
-Do a push-up.
-Return to the starting position.
-Jump up.

Enjoy and be safe. 💪💪

05/14/2020

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Tried keeping my form as strict as possible.

Don’t forget to like and share this video and have a great night everyone. 💪😎👍

05/11/2020

10 Minute Amazing Cardio Routine

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Do each exercise for 1 minute, and I know you’ll be more than satisfied.

1. Jump Rope
-Soft jumps up and down.

2. Standing Knee to Chest (Left Knee Up, Right Foot Planted on the Ground)
-Place the weight on your front foot, which in this case is your right side.
-Simultaneously, bring your back knee off the ground towards your chest.

3. Standing Knee to Chest (Right Side)
-Do the same thing as before but switch sides.

4. Square Hops (Right Foot)
-Hop and form a square in two directions by moving to the right and left.

5. Square Hops (Left Foot)
-Do the same thing as before but switch sides.

6. Burpees
-Perform a Push Up.
-Then, come back to your feet, and jump up.

7. Plank Butt Kicks (Right Side)
-Engage your core.
-Curl your right leg and kick it up.

8. Plank Butt Kicks (Left Side)
-Engage your core.
-Curl your left leg and kick it up.

9. Half Burpees
-Bring your knees to your chest and back out.

10. Jog in Place

Like and Share this video and have a great night. Also, stay safe. 💪😎

05/05/2020

3 Simple Yet Effective Lower Body Static Stretches

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Hello Ladies and Gentlemen.

These stretches will be targeting your Quadriceps, Hamstrings, and Glutes. Here’s the breakdown:

1) Standing Quadricep Stretch
-Balance on one foot.
-Raise the other one up and towards your butt.
-Bring your foot as close to your butt as possible.
-To get an even better stretch, inhale, and while exhaling, you’ll be able to bring your foot even closer to your butt.
-This will also help you improve your overall Balance and Stabilization.
-Regression: Hold onto a bar or place your hand on the wall.
2) Sit and Reach with Your Legs Wide Out Stretch
-This Targets your Hamstrings and Adductor Muscles.
-Sit on the ground with your legs straight but not locked.
-Reach towards your toes or out in front of you.
-This also helps with Thoracic and Lumbar Spine Mobility.
3) Piriformis Stretch
-For the Right Side of your Piriformis, bring your right foot over your left knee. Then, pull your left leg towards your body.
-Vice versa for the Left Side.
-Regression: For the Right Side of your Piriformis, instead of pulling your left leg towards you, keep your right foot on your left knee and pull your right knee towards your body. -Same for the Left Side.

Thank you for watching everyone and have a great night. Also and as always, stay safe. 💪💪 Don’t forget to Like and Share this video.
Also, I have a business page on Facebook called Chris Hayden Anatomic Fitness. Check it out. I know you’ll love it. 👍💪😎

05/02/2020

Gym Workout Without The Gym

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Hello everyone, for more videos and tips, follow my business page on Facebook. It’s called Chris Hayden Anatomic Fitness.

In this video, you’ll be doing simple, quick, and effective exercises. Here’s the breakdown:

1. Chair Rows
-Back slightly angled.
-Engage your core.
-Slight bend in the knees.
-Arms straight but not locked.
-Retract your shoulder blades, hold for 5-10 seconds, and come back down.
-This is both a dynamic and isometric exercise simultaneously.
2. Wall Push Ups
-Elbows lined up with hands.
-Engage your core.
-Angle your entire body.
-When you push down, make sure your forearms touch the wall.
-Hold for 5-10 seconds and come back up.
-This is both a dynamic and isometric exercise simultaneously.
3. Bridges with a Chair Roll
-Hips lined up with your knees and shoulders.
-Engage your core and glutes.
-Roll the chair straight out, but don’t lock your knees.
-Hold for 5-10 seconds and come back up.

Hope this was helpful. I apologize for not posting sooner. I’ve been busy with the page and other things, but I’m back.

Stay safe. Don’t forget to like and share, and I’ll see you in the next video. 💪💪😎😎

04/28/2020

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Hello everyone.

Similar to the Push Up Routine, this Pull Up Routine is simple yet effective. It should only take about 10 minutes to complete.

Also, in the video, I said rest for 10 seconds after the Wide Grip. Disregard that because you’re actually resting for 1 minute and doing it again.

Muscles Targeted and What Movements They Perform:

Latissimus Dorsi (Shoulder Extension, Abduction, and Adduction)

Biceps Brachii (Elbow Flexion)

Closer Grip Pull Ups target your Biceps Brachii more than your Lats, and Regular Grip targets them both equally. Wide Grip really activates your Lats, and give you that defining V-taper shape.

Do 5 Pull-ups each, and rest for 10 seconds in between. After the Wide Grip, rest for 1 minute, and do it for 3 more rounds.

Enjoy 😎. Don’t forget to like and share this video, and have a great night y’all. Also, stay safe 🙏

04/28/2020

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

-Hello Ladies and Gentlemen. In this video, I’m showing you a great stretching routine that should be done at the end of the day, and I’ll explain why.
-When we wake up in the morning, we’re taller by 1 cm. Throughout the day, gravity puts pressure on spinal cartilage. This naturally causes spinal tension. These stretches will help relieve that tension.

Do each stretch 3X(30 seconds)

1. Cat and Cow:-Pelvis forward -Navel towards spine
2. Superman:-Arms/Legs extended -Keep them straight
3. Pull Up Hang:-Relax shoulder blades -Don’t shrug -Feet on ground. If you aren’t tall enough to reach the ground, use a chair, and place your feet on it.

Enjoy😊. Also, don’t forget to like and share this video.

Let me know in the comments what you want me to do in the next video.

Stay safe and healthy.💪😎🏋️🏋️‍♀️

04/28/2020

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Hello Ladies and Gentlemen. In this video, I’m going to prove that you can do an effective leg workout from home.

1. Chair Squats - You don’t have to use a chair. You can just squat without it, but I personally like it. When you go down, try and stay at 90 degrees or go passed 90. Depending on your height and structure, going far to the ground can be a challenge, so do your best.

2. Hip Thrusters aka Glute Bridges - Bring your Butt off the ground and come back down. Make sure your hips form a straight line with your shoulders and knees.

3. Wall Sits - Same form as the chair squat or regular squat. Hold it for 30 seconds.

After exercise 3, rest for 30-45 seconds, and complete the series for 4-5 more rounds.

Good Luck. Stay safe and Peace out y’all. 😎💪🏋️‍♀️🏋️

04/28/2020

5 Minute Quick Bodyweight Chest Workout

CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

This is a fun and quick Push Up challenge that’ll only take slightly longer than 5 minutes.

Normal Push Ups - 15 Repetitions
Close Grip - 15 Repetitions
Wide Grip - 15 Repetitions
Do these Push Ups in a superset nonstop. After you reach the Wide Grip Push Up, rest for 30 seconds and complete it again.

Try and Complete 4-5 Rounds.

Good Luck. 🍀👍

Stay safe. 😎😎😎💪

04/28/2020

AS ALWAYS, CONSULT YOUR DOCTOR BEFORE ATTEMPTING THIS ROUTINE.

Perform each stretch 4 X (15-20) seconds
1. Lower Trunk Rotation - Keep your legs bent while off the ground and move side to side. Hold stretch on each side.
-Regression: Keep your feet on the ground and perform the same motion.
-Targets: Right and Left Sides of the Lower Back. (Lumbar Spine)
2. Piriformis Stretch - This muscle is located in The Glutes.
-For the Right Side of your Piriformis, bring your right foot over your left knee. Then, pull your left leg towards your body.
Vice versa for the Left Side.
-Regression: For the Right Side of your Piriformis, instead of pulling your left leg towards you, keep your right foot on your left knee and pull your right knee towards your body. Same for the Left Side.
-Targets: Piriformis (Glutes)
3. Floor Cobra - Lie on the floor with your eyes facing the ground. Make sure your arms are straight. Then, arch your Back and hold the stretch.
-Targets: Lumbar and Thoracic Spine and Shoulders
4. Sit and Reach - Sit on the floor with your legs straight but not locked in front of you. Try and touch your toes.
-Targets: Hamstrings and Lumbar Spine
5. Pretzel Stretch - For the Right Leg, lie on your right side. Grab your right foot and bring it as far back as you can. Then straighten your Left Leg and have it point at a slight angle. You’ll feel a stretch on both legs in different ways. Also, make sure your left shoulder’s down. Do the same thing for your Left Leg.
-Regression: Simply try and bend the leg you want to target. For example, if you’re doing the Right Side, don’t worry about your left side. You’ll just simply feel a stretch on your right but not left side. Do the same thing for the Left Side.
-Targets: If you’re pulling on your Right Leg, targets your IT Band, and the Left Side, you’ll feel it more in your Glutes and Lumbar Spine. For the Left Leg, it’s like a mirror. It’ll target the opposite muscles.
6. Sitting IT Band Stretch - Sit on the floor with your knees bent.
-For the Right Leg, put your right foot on top of your Left Knee. Pull your Right Knee towards your body. Rotate your Back. Same for Left Leg.
-Targets: IT Band, Thoracic and Lumbar Spine
7. Butterfly Stretch - Place your knees in a butterfly position and feet together. Bring your knees as far down as possible.
-Targets: Groin, Inner Thigh, Hips, and Lumbar Spine

04/27/2020

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