Mark Anthony releases Once-A-Week Workout guide for busy people

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Mark Anthony releases Once-A-Week Workout guide for busy people


2006 MAY 29 -- From his upcoming workout guide, Mark Anthony's Once-A-Week Workout (May 2006, Sterling Publishing Co., Inc.), London-based fitness trainer Mark Anthony offers three core moves to get your body beach-ready for this summer.

In his radical new approach to fitness for busy people, Anthony believes that in just 45 minutes a week, anyone can achieve dramatic results.

"Too many people trying to cram in three or four workouts a week just end up quitting because they can't spare the time - or they cheat themselves by taking it easy, as if saving up for the next day," says Anthony.

Instead, he suggests his once-a-week regimen of high-intensity resistance training that burns calories and tones the whole body. He also offers free mp3 workouts on to motivate clients through each step.

Top 3 bikini moves for women include:

- Ball squats (2 Sets, 25 Reps): With your feet wide apart, make sure that your knees and toes are in line and that your toes are pointing outward at 11 and 1 o'clock. Using a medicine ball or soccer ball, squat down under control, so that your thighs are parallel to the floor. Activate your core muscles. Then, throw the ball up, allowing you enough time to stand up tall. Finally, squat back down to the start position and catch the ball at the lowest point of the squat. Repeat sequence.

- Seated bench row (2 sets, 12 Reps): On an incline bench, grasp a set of dumbbells, with the palms of your hands facing toward you and your arms out at full length. Sit on the bench so that your chest is against the incline pad. Activate your core muscles. Then, pull the dumbbells in toward you, so that they are either side of your chest. Under control, lower to the start position and repeat.

- Abdomen rockers (2 Sets, 20 Reps): Lying on a flat bench, raise your legs to 90 degrees - with your knees slightly bent and your feet flat towards the ceiling. Place your arms behind your head, gripping the bench for support. Activate your core muscles. Then, lower your legs from the hips keeping your lower back flat. Squeeze, control, contract!

Top 3 muscle moves for men include:

- Knee dips (2 Sets, 15 Reps): Begin in a sprinter's position: heels against a wall, toes on the floor in line with your knees and hips. Slowly lower both knees until they align with your elbows. Activate your core muscles. Then, push both legs up and back until extended. Under control, return to the start position. Try to keep the legs moving throughout the exercise.

- Barbell two-arm row (2 Sets, 12 Reps): Using a set of dumbbells, arms extended to the floor with your palms facing you, place your left leg forward and your right leg back. Then, lead with your elbows and raise the dumbbells toward your chin, stopping at the collarbone. Bend your elbows and contract the deltoids. Lower the weight back to the starting position.

- Two-arm bench press (2 Sets, 12 Reps): Lie on a flat bench and grasp a barbell with your hands 1 1/2 times shoulder-width apart. Keep your arms straight above you, but not locked. Activate your core muscles. Then, under control, lower the bar in line with your chest, elbows down. Press the bar upward again to the start position while activating both your chest and arm muscles.

Coming from a family of distinguished athletes, Mark Anthony has always been aware of just how important it is to train passionately: His father was a sprinter, his grandfather a gymnast and his uncle won the Olympic Gold Medal for power-lifting. Mark Anthony has personally trained more than 1,000 people from all walks of life, including celebrities, and currently runs his own studio in London.

This article was prepared by NewsRx editors from staff and other reports.
 

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