MICHELLE LEWIN Workout – Complete Shoulder Workout

MICHELLE LEWIN Workout – Complete Shoulder Workout, watch the amazing Michelle Lewin training her Shoulders with this great workout

 

Fitness Model Stephanie Buckland

Age: 23
Height: 5’4” – 163 cm
Weight: 112 lbs – 51 kg

How did you get started with bodybuilding?

Growing up in rural Southern Oregon I didn’t have much as a kid. I was home schooled most my childhood. By the age of 15, I had four jobs and put myself in public high school. I was on my own at that point. I was always athletic, playing soccer, running track and surfing. Being so active ended up taking a toll on my body. I ate very clean, most meats my father hunted and vegetables my mother grew. Soon after graduation, I made my way to Southern California. I maintained eating the same, mostly vegetables and meats, but I didn’t realize the importance of carbs. I was extremely underweight and physically unhealthy, without knowing it. I continued to surf and run 8-10 miles a day while I managed a small private personal training studio and worked at an all-organic restaurant. I was running myself down. Then, about three years ago, I was diagnosed with Crohn’s disease and Fibromyalgia. The doctor told me I needed to do something to regain control of my health. I needed to eat more, gain weight, and take a bunch of medications that only made me feel worse.

This is when I really got into bodybuilding. I stopped taking the medications & I’ve never felt better. I’ve regained control over the Fibromyalgia and I’ve kept the Crohn’s disease in remission. I never imagined I could change my body so much.

Where does your motivation come from?

My parents were happy for most my childhood, but at around age 14, it changed so much and has never been the same. There was always arguing and fighting between my parents and my older brother. I was the quiet one who watched everything happen. I learned a lot that way. It made me extremely independent, taught me to do what’s always best for me and most importantly, not to rely on others. I felt invisible to my family. I just focused on school, my jobs, and my future. I grew up with the mentality that if you want something, you work your ass off for it. My past is a huge part of my motivation because I never want to go back to that kind of life. I felt I had nothing, nor anything to give. I’ve always worked to make a better, more successful life for myself. I am so blessed to have such positive followers, they definitely keep me motivated to push my limits.

To be able to inspire others on a daily basis makes me so happy. No matter what you came from, you can always reach the top.

What workout routine has worked best for you?

I’ve seen the most improvement focusing on individual muscle groups. I stay lean by doing 20 min of fasted cardio mon-fri on the seated bike at a high resistance. I finish my cardio with 4-5 sets of abs: Cable Crunches and Hanging Leg Raises.

Full Routine:

Monday: Quads/Glutes

• Squats (Ass to grass) 6×15-20
• Leg Press (Close stance) 4×20
• Smith Machine Reverse Lunge (Each leg) 3×10
• Machine Squats (Ass to grass) 3×10
• Barbell Hip Thrusters 4×20
• Weighted Bulgarian Split Squats (Each leg) 4×12
• Leg Extension 5×20
• Body Weight Squats 3x Failure
• Adductor 3×20

Tuesday: Shoulders

• Machine Shrugs 5×20
• Lateral Raises 5×15-20
• Dumbbell Overhead Press 5×8-20
• Cable Upright Row 5×20
• Smith Machine Shrugs 3×20
• Deep Lateral Raises 3×20
• Incline Front Raises 4×15-20
• Dumbbell Rear Delt Fly 4×15-20
• Shrugs 3×15
• Rear Delt Raises 3×20
• Lateral Raise Machine 3x Failure
• Around The Worlds 3x Failure

Wednesday: Back

• Lat Pulldown 5×12-20
• Straight Arm Pulldown 5×20
• Bent Over Barbell Row 4×12-20
• Narrow Grip Dumbbell Row 4×20
• Neutral Grip Lat Pulldown 3×15-20
• Bent Over Cable Row 3×15
• Reverse Lat Pulldown 3×15-20
• Single Arm Lat Row 3×15
• Assisted Pull Ups 3x Failure
• Deadlifts 3×12-15

Thursday: Arms/Cardio

• Alternating Dumbbell Curl 4×15-20
• Rope Tricep Push Down 4×15-20
• Overhead Cable Extension 3×15-20
• Barbell Curl 3×12-20
• Preacher Curl 3×15
• Straight Bar Triceps Pushdown 3×15
• Dumbbell Overhead Tricep Extension 3×20
• Incline Dumbbell Curls 3×20
• 20 minute Stairmaster

Friday: Hamstrings/Glutes

• Stiff Leg Barbell Deadlifts 6×12-20
• Walking Lunges 6×30
• Standing Single Leg Curl 4×15-20
• Dumbbell Stiff Leg Deadlifts 4×20
• Lying Leg Curl 4×12-20
• Cable Stiff Leg Deadlifts 4×20
• Seated Calve Raises 4×20
• Jump Rope 4×1 minute
• Adductor 4×20
• Weighted walking Lunges 3×40

Saturday: Chest/Cardio

• Incline Dumbbell Press 4×15
• Flat bench Dumbbell Fly 4×20
• Dumbbell Flat Bench Press 4×15
• Incline Dumbbell Fly 4×15
• Decline Cable Fly 3×20
• Push Ups 3x Failure
• Weighted Dips 3×12-15
• Dynamic Plank (Each arm) 2×20
• 20 minute Stairmaster

Sunday: Restart

• Restart routine

If you had to pick only 3 exercises, what would they be and why?

1. Squats – I’ve seen so much improvement in my legs from doing squats. I love the challenge of always upping the weight next time. It helps me gain overall strength.
2. Pull Ups – one of my favorites! I could never do pull ups in the past, but I was dedicated to practice and focus on the negative movement. My back is one of my best features and pull ups have helped strengthen, shape and define my back.
3. Walking Lunges – I love how this exercise has really shaped my glutes, quads and hamstrings. I love using them as a superset.

Workout Motivation: Women of Fitness!

4 Moves to Bring Your Biceps to New Heights

Add some elevation to your cannons with these targeted bicep exercises.

As a trainer, one of the most common queries I receive in regards to body part troubleshooting is, “how can I achieve a better peak on my biceps?” 

The fact that some people develop longer, more football shaped biceps, while others develop shorter, more mountain-like biceps is mostly a matter left up to genetics. But do not fear, because there's a way that EVERYONE can create the illusion of having a more substantial biceps peak!

Reach Your Biceps Peak

The key lies in bringing about greater development in a little-discussed muscle that sits underneath the biceps called the brachialis. In a highly defined bodybuilder, the brachialis appears as a thick “knot” of muscle that pops out of the side of the upper arm when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger, it will actually “push” the biceps up higher, which will give the appearance of a greater peak! 

The problem with effectively stimulating the brachialis is that with most standard curling movements the biceps act as the main flexor of the upper arm. You need to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can get into the game! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.

The following exercises are custom made to attack the brachialis, allowing you to move a few steps closer to hitting that biceps peak!

Hammer Curls

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms length. 

Reverse Curls

These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work intensely during this movement. Make sure you keep your elbows locked into your sides, and wrists straight throughout the set.

Keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead. 

90-Degree Preacher Curl

With this movement you will be curling off of the vertical, not angled, side of a preacher bench. Load up a barbell with only about 60-70% of your normal preacher curl weight. Position yourself over the bench in such a manner that your armpits are snugly pressed into the top. Grab the weight and allow your arms to hang straight down.

As you start to curl make sure that your shoulders and elbows remain locked in position, so that the brachialis is forced to work as hard as possible to flex the arm. At the top of the movement squeeze tightly. Slowly lower the bar back to the starting position. 

Age is just a number

New Cycling Bikes For KTX Fitness

I would first like to wish you a happy holiday season, and may all your hearts wishes come true during the holiday. I would also like to personally thank each and every one of you for all your support during the 2013 fitness year. Whether you have attended a class or just followed us on social media we are very appreciative of your support. For those who have followed the history of KTX Fitness and my own story knows how far we have both come. KTX Fitness was born out of my personal decision to live a healthier lifestyle. After making health changes in my life over 7 years ago, I have since lost over 85 pounds. In doing this I developed a strong passion for fitness, and out of this KTX Fitness was born. Our goal at KTX Fitness is to provide products and service to help people, and the surrounding community to live a healthier lifestyle through Cylce, Boot camp, Body Sculpt, and step classes. 
KTX Fitness is known for its signature high intensity, calorie and fat burning classes. Our cycling classes have been growing by leaps and bounds. Because of this massive growth that we have all witnessed during the 2013 fitness season, our cycling bikes have taking a beating to say the least. Our cycling bikes are falling apart in front of our eyes. Because of this we are unable to give our members the quality of products and services that the KTX Fitness is use to providing. With that said, KTX fitness is in the position to move to the next level by upgrading the quality of our products, so you all can maximize your workout session while maintaining your safety.
This is what has brought KTX to this juncture. We are beginning a FUND RAISING campaign to purchase new CYCLING BIKES. We have decided to replace the existing BIKES with new GREG LEMOND REVMASTER PRO BIKES. With these new, durable, and safe bikes our members will be able to meet their fitness needs more efficiently. But we can’t do this without you. We are calling on each KTX Fitness Family and Friends to donate to our mission. We are also asking you to spread the word for our FUND RAISER on you social media such as Facebook and Twitter. With each by costing $1050.00, we have set a GOAL OF $50,000 in order to purchase 40 CYCLING BIKES. Again, we would like to thank you for your support throughout the years, and we are very appreciative of your help for our new cause. Thank you from the bottom of our heart from KTX Fitness. 

Plank Your Way to Sexy Abs: Workout

This is a fun workout, that incorporates serval different plank variations to strengthen and tone your core. I also included some great cardiovascular moves to increase the challenge and promote fat burning. 

This is an older workout, but I will be repeating it today. I also have two brand new videos to upload. It was a busy weekend so I am a bit behind on my posting. I am working on getting both videos up today. 

If you are building up to a plank the variations may be difficult. That's okay! Start out by holding a plank, or side plank for as long as you can until you build up to 1 minute. As your core strength and stability increases you will be able to move on to the variations. Pay attention to form. Plank is one of the most beneficial exercises you can do for your core when it is done correctly. 

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees