Primal Home Fitness

DUMBBELL GLUTE BRIDGE AND CHEST PRESS WORKOUT DIRECTION REST 30 SEC BETWEEN SETS TRY THIS WORKOUT  3 MORE SETS EQUIPMENT  NEEDED: A PAIR OF DUMBBELLS ATTEMPT: ALTERNATE DAYS TYPE DUMBBELL WORKOUT SUITS MALE/FEMALE WEIGHT PREFERENCE(DUMBBELLS) MALE-5-10 KG  FEMALE 4-7 KG  PERFORMER LEVEL BEGINNER-4 ROUNDS INTERMEDIATE-6 ROUNDS EXPERT-7 ROUNDS NOTE YOU CAN PERFORM THIS WORKOUT WITH WATER BOTTLE OR SANDBAG INSTEAD OF DUMBBELLS. CONCENTRATE ON DUMBBELLS WHILE DOING THIS WORKOUT. WARM-UP REGULAR OR KNEE PUSH UPS-UNTIL FAILURE MOVE(ONE SET) DUMBBELL GLUTE BRIDGE AND CHEST PRESS-8 REPS TARGETS GLUTE  CHEST MOTIVE THIS SINGLE WORKOUT ATTACKS BOTH GLUTE AND CHEST DIFFICULTY EASY VIDEO REFERENCES MEN'S FITNESS UK DECEMBER 2020 LINK http://primalhomefitness.blogspot.com RELATED FEEDS SAXON SIDE BEND-OBLIQUE WORKOUT https://primalhomefitness.blogspot.com/2019/11/primal-home-fitnes s-oblique-workout.html SINGLE-LEG EXTENSION -LOWER ABS WORKOUT-SIMPLE WORKOUT #1 https://primalhomefitness.blogspo

   WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#15 CAPSICUMS CAPSICUMS ARE ALSO MENTIONED AS AN ANTIOXIDANT POWERHOUSE. THEY ARE HIGH IN VITAMIN C AND VITAMIN E. LUTEOLIN, QUERCETIN, AND HESPERIDIN  ARE THE FLAVONOIDS PRESENT IN CAPSICUMS. LUTEIN AND ZEAXANTHIN ARE THE CAROTENOIDS(PRESENT IN CAPSICUM)   WHICH IMPROVE EYE HEALTH. LUTEOLIN IS A FLAVONOID WHICH HAS ANTIINFLAMMATORY PROPERTIES. PAK CHOI PAK CHOI ARE THE BEST SOURCE OF VITAMIN A, VITAMIN B6, VITAMIN C, AND VITAMIN K. THEY ARE RICH IN MINERALS LIKE CALCIUM, IRON, MANGANESE, AND POTASSIUM. SULFORAPHANE IS A COMPOUND PRESENT IN PAK CHOI HAS ANTI CANCER PROPERTIES. PAK CHOI IMPROVE HEART HEALTH AND BONE HEALTH. THEY ALSO HAVE ANTIINFLAMMATORY PROPERTIES. BLUEBERRIES BLUEBERRIES ARE THE EXCELLENT SOURCE OF ANTHOCYANIN . ANTHOCYANIN IS A FLAVONOID WHICH IMPROVES HEART HEALTH. PTEROSTILBENE IS A CHEMICAL COMPOUND PRESENT IN BLUEBERRIES WHICH REDUCES BLOOD PRESSURE AND REDUCES BAD CHOLESTEROL. BLUEBERRIES ALSO CONTAIN VITAMIN C, VITAMI

  SPUD BAR ASSISTED FIELD-MAN LOWER BODY WORKOUT DIRECTION REST 15 SEC BETWEEN WORKOUTS REST 1 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 3 MORE TIMES EQUIPMENT NEEDED:  SPUD BAR ATTEMPT:  THRICE IN A WEEK WEIGHT PREFERENCE 6-7 KG SPUD BAR SUITS MALE/FEMALE TYPE SPUD BAR WORKOUT PERFORMER LEVEL MODERATE-4 ROUNDS EXPERT-6 ROUNDS NOTE THIS CIRCUIT IS PREPARED WITH THE KNOWLEDGE OF BOTH THE GYM WORKOUTS AND FIELDMAN ACTIVITIES. SPUD BAR IS THE EQUIPMENT USED BY THE FIELDMAN. IN THIS CIRCUIT WE USE A SPUR BAR INSTEAD OF A GYM BAR. WARM-UP SPUD BAR ASSISTED SLOW HIGH KNEES- 15 REPS  (SIMULTANEOUSLY) MOVES SPUD BAR ASSISTED OVERHEAD SQUATS-10 REPS SPUD BAR ASSISTED DEADLIFT-10 REPS SPUD BAR ASSISTED FORWARD LUNGE-7 REPS (SIMULTANEOUSLY) SPUD BAR ASSISTED LEG RAISES-12 REPS FINISHER SPUD BAR ASSISTED GLUTE BRIDGE- 25 SECS TARGETS THIGHS HAMSTRINGS GLUTES LOWER ABS MOTIVE BUILD LEANER LEGS DIFFICULTY MODERATE REFERENCE MEN'S HEALTH UK NOVEMBER 2020 WARM-UP VIDEO FINISHER LINK http://primalhomef

  WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#14 BARLEY BARLEYS ARE THE RICH SOURCE OF VITAMIN B1, VITAMIN B6, FOLATE, AND FIBRE. THEY ARE HIGH IN MINERALS LIKE IRON, MANGANESE, POTASSIUM AND SELENIUM. FOLATE, POTASSIUM AND VITAMIN B6 PROMOTE HEART HEALTH. THEY ALSO CONTAIN BETA GLUCAN , A SOLUBLE FIBRE WHICH REDUCES BAD CHOLESTEROL AND GLUCOSE LEVEL. BARLEYS HAVE MORE FIBRE THAN BROWN RICE. RED ONION RED ONIONS PREVENT BODY FROM FAT GAIN. BORON AND CALCIUM PRESENT IN RED ONION PLAY AN ACTIVE ROLE IN METABOLISM. QUERCETIN , A FLAVONOID PRESENT IN RED ONION HAVE ANTI CANCER PROPERTIES. RED ONIONS HAVE A LOW GLYCAEMIC INDEX. PAPAYA PAPAYAS ARE THE GOOD SOURCE OF VITAMIN C AND FOLATE. THEY ALSO RICH IN BETA CAROTENE AND LYCOPENE . CAROTENOIDS ARE THE ANTIOXIDANTS WHICH IMPROVE IMMUNITY. PAPAYA REDUCES THE RISK OF EYE AND HEART DISEASES. IT ALSO CONTAINS MAGNESIUM. AUBERGINE AUBERGINES ARE RICH IN VITAMIN B(B1 AND B6). THEY ARE HIGH IN DIETARY FIBRE. THEY ALSO RICH IN MINERALS LIKE COPPER, MAG

MASTER MOVES FOR WEIGHT LOSS WITHOUT EQUIPMENT-2  DIRECTION THIS CIRCUIT CONTAINS TWO MOVES NO BREAK BETWEEN  TWO CIRCUITS AFTER THE COMPLETION OF EVERY TWO CIRCUITS TAKE 3O SEC REST THEN DO TWO CIRCUITS WITHOUT BREAK TRY TO DO 6 CIRCUITS EQUIPMENT NEEDED: NONE ATTEMPT: ALTERNATE DAYS TYPE BODY WEIGHT WORKOUT SUITS MALE/FEMALE PERFORMER LEVEL BEGINNER-6 CIRCUITS INTERMEDIATE-8 CIRCUITS EXPERT-10 CIRCUITS MOVES SQUAT JUMP-8 REPS BEAST HOLD-30 SEC NOTE THIS CIRCUIT COMBINES BOTH CARDIO AND ISOMETRIC WORKOUTS. TARGETS THIGHS BACK MOTIVE WEIGHT LOSS DIFFICULTY MODERATE CAUTION PEOPLE WITH KNEE INJURY AND BACK PAIN DON'T PERFORM THIS CIRCUIT REFERENCE MEN'S FITNESS AUSTRALIA JANUARY 2020 VIDEO LINK http://primalhomefitness.blogspot.com RELATED FEEDS MASTER MOVES FOR WEIGHT LOSS WITHOUT EQUIPMENT - CIRCUIT NO 1 https://primalhomefitness.blogspot.com/2020/02/master-moves-for-weight-loss-without.html  COMMENT AND SUBSCRIBE

HOLD FOR HEALTH-ISOMETRIC WORKOUT CIRCUIT #2     DIRECTION REST 15 SECONDS BETWEEN WORKOUTS REST 1 MINUTE BETWEEN CIRCUITS TRY THIS CIRCUIT 3 MORE TIMES EQUIPMENT NEEDED: NONE ATTEMPT: TWO TIMES IN A WEEK TYPE BODY WEIGHT  (ANYWHERE) SUITS MALE/FEMALE PERFORMER LEVEL INTERMEDIATE-3 ROUNDS EXPERT-5 ROUNDS MOVES BEAST HOLD-15 SEC DISH HOLD-15 SEC SUPERMAN HOLD-15 SEC TARGETS UPPER BACK LOWER BACK CORE MOTIVE CORE AND BACK STRENGTH DIFFICULTY MODERATE VIDEO LINK http://primalhomefitness.blogspot.com RECENT FEED ISOMETRIC WORKOUT-BEGINNERS BODYWEIGHT WORKOUT https://primalhomefitness.blogspot.com/2019/11/isometric-workout-for-beginners-without.html COMMENT AND SUBSCRIBE

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#13 SUNCHOKES SUNCHOKES ARE ALSO CALLED AS JERUSALEM ARTICHOKES . (ONLY ROOT IS EDIBLE) THEY ARE RICH IN DIETARY FIBRES. INULIN IS A FIBRE PRESENT IN SUNCHOKES KNOWN FOR ITS PREBIOTIC NATURE. SUNCHOKES ARE HIGH IN MINERALS LIKE POTASSIUM AND IRON. POTASSIUM REDUCES BLOOD PRESSURE LEVEL. IRON SUPPLIES OXYGEN TO VARIOUS MUSCLES . LEMON LEMONS CONTAIN VITAMIN B, VITAMIN C AND FLAVANOIDS. HESPERIDIN IS A FLAVANOID WHICH SUPPRESSES BAD CHOLESTEROL AND TRIGLYCERIDES. LEMONS ARE RICH IN MINERALS LIKE POTASSIUM AND MAGNESIUM. POTASSIUM LOWERS SODIUM EFFECT AND BOOSTS HEART HEALTH. LIMONIN IS A ANTICANCER COMPOUND PRESENT IN LEMON. CHICKPEAS CHICKPEAS ARE KNOWN FOR ITS HIGH PROTEIN AND FIBRE CONTENT. THEY ALSO HAVE VITAMIN B, VITAMIN K AND FOLATE. IRON, CALCIUM AND MAGNESIUM ARE THE MINERALS PRESENT IN CHICKPEAS. IRON REDUCES FATIGUE AND CALCIUM WITH MAGNESIUM BOOSTS BONE HEALT