Primal Home Fitness

   WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#16 ROMANESCO BRASSICA ROMANESCO BRASSICA IS RICH IN FIBRE, VITAMIN A, VITAMIN C AND VITAMIN K. ROMANESCO BRASSICA IS HIGH IN CHOLESTEROL-LOWERING FIBER. HUMAN BODY CAN EASILY ABSORB IRON AND CALCIUM FROM THE BRASSICA FAMILY. GLUCOSINOLATES PRESENT IN ROMANESCO BRASSICA PREVENT HUMANS FROM CANCER-CAUSING MOLECULES. GLUCOSINOLATES REDUCE INFLAMMATION BY TRIGGERING DETOXIFICATION ENZYMES. THEY ALSO ANTIBACTERIAL AND ANTIFUNGAL PROPERTIES. MACADAMIA NUTS MACADAMIA NUTS ARE RICH IN MONOUNSATURATED FATTY ACIDS . OLEIC ACID IS THE PREDOMINANT MONOUNSATURATED FATTY ACID PRESENT IN MACADAMIA NUTS WHICH PROMOTE HEART HEALTH. PALMITOLEIC ACID PRESENT IN MACADAMIA NUTS REGULATE INSULIN SECRETION. PHYTOSTEROLS INCLUDING BETA SITOSTEROL PROMOTE PROSTATE HEALTH AND ANTI-INFLAMMATORY ACTIVITY. CALCIUM, MAGNESIUM, PHOSPHORUS, POTASSIUM, AND SELENIUM ARE THE MINERALS PRESENT IN MACADAMIA NUTS. MACADAMIA NUTS ARE HIGH IN CALORIES. CRANBERRIES CRANBERRIES HAVE

CHISEL YOUR UPPER BODY WITH ONE DUMBBELL DIRECTION REST 20 SEC BETWEEN WORKOUTS REST 1 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 3 MORE TIMES EQUIPMENT NEEDED: ONE  DUMBBELL ATTEMPT: TWICE IN A WEEK SUITS MALE/FEMALE WEIGHT PREFERENCE MALE-(5-10 KG DUMBBELL) FEMALE-(4-7 KG DUMBBELL)  TYPE ONE DUMBBELL WORKOUT NOTE ONE DUMBBELL IS ENOUGH TO COMPLETE THIS CIRCUIT. EACH MOVES TARGETS DIFFERENT MUSCLE GROUPS. ANYBODY CAN DO THIS CIRCUIT WITHOUT FAIL. YOU CAN ALSO PREFER MEDICINE BALL OR SANDBAG INSTEAD OF DUMBBELL.  WARM-UP GOBLET SQUAT-10 REPS*3 MOVES CRUSH GRIP CHEST PRESS- 15 REPS SINGLE DUMBBELL PULLOVER -12 REPS SINGLE-ARM BENT OVER  ROW-10 REPS (10 STRAIGHT REPS ON ONE SIDE THEN ANOTHER SIDE) FINISHER HOLLOW HOLD FLUTTER KICKS-15 REPS PER LEG  (ALTERNATIVELY) *3 TARGETS CHEST LAT PECS BACK MOTIVE SHAPING YOUR UPPER BODY DIFFICULTY MODERATE TO HIGH PERFORMER LEVEL MODERATE-3 ROUNDS INTERMEDIATE-4 ROUNDS REFERENCE MEN'S HEALTH UK APRIL 2015 MEN'S HEALTH AUSTRALIA JUNE 2020 MEN"

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