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Advanced 1 Hour Lunchtime Workout
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- Stationary bike
- Legs
- Machine
- Cardio
- Sets: 1
Stationary bike
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Cardio
- Sets: 1
- Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
- Average duration per set*: 0:15:02 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
Exercise overview
Exercise ID: 00157
Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
Average duration per set*: 0:15:02 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
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- Clean and jerk with barbell
- Full Body
- Barbell
- Strength
- Sets: 3
Clean and jerk with barbell
- Primary muscle group: Full Body
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Place a barbell on the floor close to your shins. Use an overhand or hook grip just outside your legs. Lower your hips, focus weight on your heels, keep your back straight, head facing forward, chest up, and shoulders slightly in front of the bar. First Pull: Drive through your heels and extend your knees while keeping your back angle constant and your arms straight. Lift the barbell to above your knees with controlled motion. Second Pull: As the bar approaches the mid-thigh, extend your hips in a jumping motion, using the power to drive the bar upward. Your body should be fully extended with arms still straight at the end of this phase. Third Pull: Aggressively shrug and flex your arms with elbows up and out as you reach peak extension. Pull yourself under the bar into a front squat position, placing the bar on your protracted shoulders. Continue descending into a full squat. Recovery: Drive through your heels, keeping your torso upright and elbows up, until you return to a standing position with the bar racked on your shoulders. The Jerk: With the barbell still racked on your shoulders, dip by flexing your knees slightly without moving your hips back. Quickly reverse the direction. Drive & Split: Drive through your heels to push the bar overhead forcefully. As your feet leave the floor, split them quickly with one foot forward and one foot back. Receive the bar with arms locked out overhead. Finish: Return to a standing position with the bar overhead, feet together. Lower the bar under control to complete the lift.
- Average per rep (kg)*: 27.06
- Average per rep (lbs)*: 59.66
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Properly: Make sure to engage in a thorough warm-up to get your muscles ready for the explosive movements of the clean and jerk. Focus on dynamic stretches, mobility drills, and some light aerobic activity to elevate your heart rate.
- Master the Technique: Perfecting your form is crucial before adding heavy weights. Focus on each portion of the lift-clean and jerk-separately to fully understand the mechanics.
- Focus on the First Pull: During the initial pull from the ground, prioritize keeping your back straight and maintaining a strong core. This ensures you're setting a solid foundation for the rest of the lift.
- Explosive Hip Drive: A crucial component of the lift is the power generated from your hips during the clean phase. Practice explosive hip extension to effectively transfer power to the barbell.
- Catch in an Optimal Position: Aim to catch the barbell on your shoulders in a front squat position without collapsing your chest or losing balance. Your elbows should be high, and your wrists flexible to support the bar.
- Foot Placement: Ensure your feet are hip-width apart during the initial setup. When you jerk the barbell overhead, your feet should move slightly to shoulder-width to provide a stable base for the lift.
- Drive Through Your Feet: During the jerk phase, focus on driving the weight up through your heels and then pushing yourself underneath the bar. Keep your core tight to maintain alignment and balance.
- Use Your Legs: Remember, a successful jerk relies more on leg drive than upper body strength. Engage your legs fully when driving the bar overhead.
- Practice Breathing: Proper breathing technique can make a significant difference. Take a deep breath before lifting to brace your core, exhale slightly through the movement, and focus on breathing out fully when safely completing the lift overhead.
- Stay Focused: Concentrate on each segment of the lift. Visualization can be a powerful tool; imagine the lift in your mind before executing it.
- Listen to Your Body: If you feel pain or something doesn’t seem right, stop and reassess your form. It’s always better to address potential issues earlier rather than risk injury.
- Regularly Record: Video yourself performing the clean and jerk to analyze your form. This can help you identify and correct any mistakes.
Exercise overview
Exercise ID: 00060
Description: Setup: Place a barbell on the floor close to your shins. Use an overhand or hook grip just outside your legs. Lower your hips, focus weight on your heels, keep your back straight, head facing forward, chest up, and shoulders slightly in front of the bar. First Pull: Drive through your heels and extend your knees while keeping your back angle constant and your arms straight. Lift the barbell to above your knees with controlled motion. Second Pull: As the bar approaches the mid-thigh, extend your hips in a jumping motion, using the power to drive the bar upward. Your body should be fully extended with arms still straight at the end of this phase. Third Pull: Aggressively shrug and flex your arms with elbows up and out as you reach peak extension. Pull yourself under the bar into a front squat position, placing the bar on your protracted shoulders. Continue descending into a full squat. Recovery: Drive through your heels, keeping your torso upright and elbows up, until you return to a standing position with the bar racked on your shoulders. The Jerk: With the barbell still racked on your shoulders, dip by flexing your knees slightly without moving your hips back. Quickly reverse the direction. Drive & Split: Drive through your heels to push the bar overhead forcefully. As your feet leave the floor, split them quickly with one foot forward and one foot back. Receive the bar with arms locked out overhead. Finish: Return to a standing position with the bar overhead, feet together. Lower the bar under control to complete the lift.
Average per rep (kg)*: 27.06
Average per rep (lbs)*: 59.66
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Properly: Make sure to engage in a thorough warm-up to get your muscles ready for the explosive movements of the clean and jerk. Focus on dynamic stretches, mobility drills, and some light aerobic activity to elevate your heart rate.
- Master the Technique: Perfecting your form is crucial before adding heavy weights. Focus on each portion of the lift-clean and jerk-separately to fully understand the mechanics.
- Focus on the First Pull: During the initial pull from the ground, prioritize keeping your back straight and maintaining a strong core. This ensures you're setting a solid foundation for the rest of the lift.
- Explosive Hip Drive: A crucial component of the lift is the power generated from your hips during the clean phase. Practice explosive hip extension to effectively transfer power to the barbell.
- Catch in an Optimal Position: Aim to catch the barbell on your shoulders in a front squat position without collapsing your chest or losing balance. Your elbows should be high, and your wrists flexible to support the bar.
- Foot Placement: Ensure your feet are hip-width apart during the initial setup. When you jerk the barbell overhead, your feet should move slightly to shoulder-width to provide a stable base for the lift.
- Drive Through Your Feet: During the jerk phase, focus on driving the weight up through your heels and then pushing yourself underneath the bar. Keep your core tight to maintain alignment and balance.
- Use Your Legs: Remember, a successful jerk relies more on leg drive than upper body strength. Engage your legs fully when driving the bar overhead.
- Practice Breathing: Proper breathing technique can make a significant difference. Take a deep breath before lifting to brace your core, exhale slightly through the movement, and focus on breathing out fully when safely completing the lift overhead.
- Stay Focused: Concentrate on each segment of the lift. Visualization can be a powerful tool; imagine the lift in your mind before executing it.
- Listen to Your Body: If you feel pain or something doesn’t seem right, stop and reassess your form. It’s always better to address potential issues earlier rather than risk injury.
- Regularly Record: Video yourself performing the clean and jerk to analyze your form. This can help you identify and correct any mistakes.
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.73
- Average per rep (lbs)*: 122.87
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.73
Average per rep (lbs)*: 122.87
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Romanian deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Romanian deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
- Average per rep (kg)*: 60.59
- Average per rep (lbs)*: 133.59
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
- Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
- Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
- Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
- Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
- Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
- Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
- Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
- Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
- Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
- Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
- Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.
Exercise overview
Exercise ID: 00293
Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Average per rep (kg)*: 60.59
Average per rep (lbs)*: 133.59
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
- Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
- Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
- Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
- Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
- Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
- Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
- Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
- Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
- Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
- Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
- Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.
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- Bicep curl with EZ bar
- Arms
- EZ-bar
- Strength
- Sets: 3
Bicep curl with EZ bar
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 3
- Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 21.15
- Average per rep (lbs)*: 46.64
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
Exercise overview
Exercise ID: 00069
Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 21.15
Average per rep (lbs)*: 46.64
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
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- V-up
- Core
- Bodyweight
- Strength
- Sets: 3
V-up
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Lie down on your back on the floor with your legs straight and your arms extended straight by the sides of your head. Exhale and engage your core as you lift both your legs and torso simultaneously. Reach your hands toward your toes, keeping your arms and legs straight. Hold the contracted position for a moment and feel the tension in your abdominal muscles. Inhale and slowly lower your legs and torso back to the starting position. Repeat the motion for the desired number of repetitions.
- Average reps per set*: 19.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Focus on engaging your core throughout the entire movement to maintain proper form and prevent strain on your lower back.
- Smooth Motion: Aim for a smooth, controlled motion rather than jerky movements. This will help in maintaining balance and ensuring you are using your muscles effectively.
- Keep Legs Straight: Try to keep your legs as straight as possible, lifting them simultaneously with your upper body to form a 'V' shape. This maximizes the engagement of your abdominal muscles.
- Breathe Steadily: Remember to breathe steadily throughout the exercise. Exhale as you lift your body and legs, and inhale as you lower them back down.
- Start Slowly: If you’re new to V-ups, start slowly to build up your strength and flexibility. Consider starting with a modified version if needed, such as bending your knees slightly.
- Use a Mat: Performing V-ups on a mat can provide cushioning for your spine and tailbone, making the exercise more comfortable.
- Watch Your Form: Keep an eye on your form by potentially using a mirror or recording yourself. Proper form is crucial for getting the most out of the exercise and preventing injuries.
- Consistent Practice: Like any exercise, consistency is key. Regular practice will help improve your ability and increase your core strength over time.
- Avoid Straining Your Neck: Keep your neck in a neutral position to avoid straining it. Do not pull on your head with your hands.
- Increase Reps Gradually: Start with a manageable number of repetitions and gradually increase as your core strength improves.
Exercise overview
Exercise ID: 00427
Description: Lie down on your back on the floor with your legs straight and your arms extended straight by the sides of your head. Exhale and engage your core as you lift both your legs and torso simultaneously. Reach your hands toward your toes, keeping your arms and legs straight. Hold the contracted position for a moment and feel the tension in your abdominal muscles. Inhale and slowly lower your legs and torso back to the starting position. Repeat the motion for the desired number of repetitions.
Average reps per set*: 19.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Focus on engaging your core throughout the entire movement to maintain proper form and prevent strain on your lower back.
- Smooth Motion: Aim for a smooth, controlled motion rather than jerky movements. This will help in maintaining balance and ensuring you are using your muscles effectively.
- Keep Legs Straight: Try to keep your legs as straight as possible, lifting them simultaneously with your upper body to form a 'V' shape. This maximizes the engagement of your abdominal muscles.
- Breathe Steadily: Remember to breathe steadily throughout the exercise. Exhale as you lift your body and legs, and inhale as you lower them back down.
- Start Slowly: If you’re new to V-ups, start slowly to build up your strength and flexibility. Consider starting with a modified version if needed, such as bending your knees slightly.
- Use a Mat: Performing V-ups on a mat can provide cushioning for your spine and tailbone, making the exercise more comfortable.
- Watch Your Form: Keep an eye on your form by potentially using a mirror or recording yourself. Proper form is crucial for getting the most out of the exercise and preventing injuries.
- Consistent Practice: Like any exercise, consistency is key. Regular practice will help improve your ability and increase your core strength over time.
- Avoid Straining Your Neck: Keep your neck in a neutral position to avoid straining it. Do not pull on your head with your hands.
- Increase Reps Gradually: Start with a manageable number of repetitions and gradually increase as your core strength improves.
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