Tuesday, December 10, 2013


#010 - Challenge your body to the max

Nobody will question Jason Derulo's body, mainly because he shows off to the public more than Justin Bieber and I barely can find any images of him with a shirt on. Undoubtedly, he has the type of body that most guys want, the muscular core packed with tight, strong and lean muscles. No, those are not the GNC kind of muscle boost (like Pringle's, they are not potato chips!), those are real muscles that's been through the toughest training. What's the secret? He says in the interview about dancing non stop, doing crazy tricks and constantly challenge your body. Now, consider these routines for your next workout. Be prepared! It ain't feel like normal when you do it. 

How To Get Started
The trim, toned body of a dancer is attainable—even if you've got two left feet. These exercises, which Derulo does during his sessions with trainer Kevin Henderson, target the shoulders, arms, chest, and core, prized parts of a breaker's anatomy. Do each in order once, resting 30 seconds to a minute between moves.

1. Roundhouse Push-up 
Get in plank position. Shift weight to left side and, keeping right arm straight, bend left elbow, lowering chest toward floor. Bend right elbow as you shift to the center. Then, keeping right arm bent, straighten left arm, moving to right side. Extend right arm to return to starting position. Repeat, lowering to the right side first to complete 1 rep. Do 2 sets of 15 reps.

2. Roll Outs
Get on all fours with knees under hips and hold the handles of an ab roller in each hand. Keep head to knees aligned and elbows straight as you slowly push the ab roller away until chest hovers a few inches above the floor. Return to starting position as quickly as possible. Do 2 sets of 10 reps.

3. Biceps Curls Superset
Hold a 50-pound barbell with both hands, arms extended at sides, palms facing forward. Bend elbows, drawing barbell toward chest. Lower. Do 5 reps. Rest for 30 seconds, then do 4 reps. Repeat, reducing reps by one until you reach 1 rep, then build back up again. That's 1 set. Do 2 sets.

4. Unstable Single-Arm Shoulder Press
Kneel on a stability ball and hold a 20-pound dumbbell in right hand, elbow bent, palm facing forward. Extend right arm, pressing dumbbell toward ceiling. Lower. Do 8 reps, then switch sides to complete set. Do 2 sets

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