BEST FINISHER EXERCISES: MAGIC TICKET TO RESULTs

There is nothing worse than spending time working out and ending your workout with a half done job feeling.

The goal is to train smart with Focus and intensity. don’t just go through the motion or you ll never get the training effect. Essentially, you ll have to add the correctstrategy to end you set properly and maximize contraction, pump and results.

The best program often need to be customize to reach top performance and not end up in the routine area. It s all about optimizing your progress.

ultimately, It comes down to a magic ticket to results : The finisher exercises.

FINISHER EXERCISES will leave you with a feeling of satisfaction of having given all you have in your workout.

incorporate these 30 secs moves to mobilize your mind and muscle for the last set. It ll make a freaking difference !

this quality effort pattern is simply one of the best investment you can make on your training path.

its time to proof test what I preach right here 👇 with my TOP FINISHERS for each muscle groups:

BEST FINISHERS

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Weight plate: Be creative!

The latest underarmor ad is pure energy to rush to the gym: ‘be the hardest worker in the room ‘🔥💪 I ve heard Dwayne Johnson mantra many times but it’s so true that it works everytime.

For kids training, where boredom is the main enemy, I ll add ‘BE CREATIVE‘.

Weight plates are a great way to spice up your training with innovative exercises (check the video link under), especially for total body workout. Yes, they can definitely be used in more ways than just to load up a barbell.

They allow a wider range of motion than dumbbell or barbell and are easy to grab for children.

They develop strength in two main ways:

Getting used to exercising with weight before using dumbbell, kettlebell, barbells (resistance bands can be used with the same goal). I ll recommend using them for balance 1 leg exercise (lunge, Bulgarian split..) before switching to squat.

Going beyond your bodyweight plateau: dips, pull up and pushups with weight plate are great exercises to go beyond your BODYWEIGHT limit.

They offer other advantages:

Targeting specific muscle with Multiple gripsplates in ways dumbbells can’t (abs exercise for instance).

Using weight plate to mix your regular workout, they work great as finisher moves.

In the video link right under I ll show you weight plate exercises for each muscle group.

its time to proof test what I preach right here 👇:

WEIGHT PLATE EXERCISES

Feel free to check my weekly workout videos as I often include weight plate exercises.

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ABS OF STEEL: SIXPACK FOR KIDS

A healthy diet, some cardio workout and Kids’s faster metabolism are key factors to reach a sixback but it s not what you re looking for if you came here. You want practical tips and exercises.

I ll emphasize on how to develop the size and shape of your abdominal muscles to show a perfect sixpack and how to develop a strong core to get abs of steel.

The most effective exercise to get a six pack? …. None. The abdominal muscles learn very quickly and you ll have to shock them again and again with different exercises to get constant progress in strength and looks.

You ll have to hit the upper and lower abs, the lats, the middle line and the good news is that you ll come to love it and you ll love showing it!

You ll need to diversify your exercises to avoid boredom and stagnation: hanging abs raise, parallete abs, rolling wheel or barbel for the core, resistance bands, weight for a nice 3D effect…

Don’t worry, it’s not a blank list, in the video right under, I ll show you all those exercises.

How about frequency? You brush you teeth after ever meal, the Same rule apply: do a 10 min abs training everyday after your workout or in front of your tv.

you re not discourage yet? Perfect, its time to proof test what I preach right here 👇:

ABS OF STEEL WORKOUT

Feel free to check my weekly workout videos as I often include ABS exercises.

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Superset exercises for kids

My mantra is known by many of you by now, DIVERSIFY your kids workout and add FUN! Proper form, focus, grind, tempo, concentration, will be easier to implement if you respect this rule (DIVERSIFY WORKOUT).

SUPERSET is A golden tool to diversify.

SUPERSET will allow you to work two opposite muscle groups in a row, with a minimum pause in between: biceps/triceps ; chest/back; quad/ischio…

It ll pump up the muscles, trigger more gains and allow you to work more muscles in a limited time.

SUPERSET can also be used to work the same muscle with 2 different exercises in a row. For example dumbbell press followed by pushups; pushups followed by wide dips; different wide range of barbell curls…

Finally, SUPERSET can be used to work two linked muscle groups to fatigue and pump up the muscle. Here are some of my favorites: Dumbbells shrug immediately followed by dumbbells kick back; kettlebell swing followed by kettlebell shoulder press.

I recommande doing full SUPERSET WORKOUT (VIDEO Below) but you can implement them at the end of any muscle sets as a finisher exercise.

Time to proof test what I preach right here 👇:

SUPERSET WORKOUT

Feel free to check my weekly workout videos as I often include SUPERSET exercises.

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Benefits of resistance bands in kids training

I recently posted an article about the importance of diversifying kids training with fun challenging workouts. Resistance bands are the cheapest most versatile equipment you can add when you wish to diversify with various equipment.

They are affordable, take No space but it’s not the main reasons resistance bands come high (if not on top) on my equipment list.

STRENGHT: Before implementing dumbbells or any fitness machine, start by using resistance bands to learn the proper form of dumbbell or barbell moves. Proper form shall always be your main concern. You can mimic every moves such as:

barbel curl using a band locked under your feet,

triceps extension with a band locked in a branch or bar….(VIDEO link under)

CROSSING THE FRONTIER: pull ups, muscle ups, one arm pull ups are too hard? Put a resistance band on the bar and put your feet in the loop , it ll help you master the move. The lighter the band the harder the exercise.

CARDIO: adding a resistance band to some dynamic moves will max your effort.

Try: resistance band 2 meters sprints followed by high knees

Resistance band jumps with the band looped in a kettlebell is also a great exercise.

As always, it times to proof test what I preach in my workout right here:

RESISTANCE BAND WORKOUT

Feel free to check my weekly workout videos as I often include resistance bands MOVES.

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Diversify your kid’s workout

You can’t expect the same level of dedication in workouts from a kid than from an adult. Boredom is the enemy of progress, especially at a young age. The secret is simple: DIVERSIFY.

I usually prefer dynamic total body workouts for kids as they ll mobilize different muscle groups.

But you can still spend an entire workout on the same body part without risking boredom. So Forget the iron rule of 4*10 if your kid is under 10, its too repetitive. I advise to Spice up your workout by changing gear every set: resistance band, slides, kettlebell, dumbbell, trx, parallete, the possibilities are endless...

you don’t have all those gears? A pair OF socks will easily replace the slides , a coconut or watermelon can replace the medecine ball, bottle of water for dumbbells…outdoor bench are also outstanding (check my workout).

Its time to proof what I preach: Check out my latest triceps workout, I ll show you a few fun variations:

DIVERSIFY YOUR TRICEPS WORKOUT

Feel free to check my weekly workout videos as I often include variation MOVES.

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Dumbbell workouts for kids: why and how

As Bruce lee said ‘There is No limit. There is only plateaus. And you must no stay there, you must go beyond them‘ . It just need to come at the right time with the proper precautions and supervision but not only for the obvious safety reasons, mostly because dumbbell moves are mostly static movement that can discourage kids.

I advocate starting With BODYWEIGHT exercises (pushups, squat, burpees, pull ups variation) and coordination moves (ladder drills are wonderful).

When the form is proper, MOVE to kettlebell workouts and resistance bands workout. They consist of dynamic moves, mobilize multiple muscle groups, and will boost both strenght and conditioning. I recently posted an article on why I consider kettlebell to be the king of kid exercise (check it).

And now the time is proper to include dumbbell moves.START light of course, No more than 1/5th of the weight of the kid and even less for arms and shoulders.

Remember that fun (and grind) must be a big part of a kid training, so I suggest to combine total dumbbell body moves with so moves that ll focus more on the muscle.

Right under, You ll find three dumbbell workouts:

SHOULDER DUMBBELL WORKOUT

BICEPS DUMBBELL WORKOUT

CHEST DUMBBELL WORKOUT

Feel free to check my weekly workout videos as I often include dumbbell MOVES.

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Why kettlebell is THE king of kid exercise

Over the past year, i posted articles on bodyWeight workouts, resistance bands, light dumbbells exercises but Plain and simple, I consider kettlebell to be the king of kid exercise.

A kettlebell workout has it all.

It provides dynamic movements which are always more fun than pure static movement for kids and mobilize more muscle groups.

It challenges coordination skills which is at the top of my list for kids workouts. I invite you to check my ladder drills article on this topic.

It s both a wonderful strength and conditioning tool. From swing to clean press to leg exercises, It ll boost your strenght With total body workouts and pump up your heart.

Most of all, the possibilities are endless which allow diversity and fun workouts. Your kid will soon come up with his own kettlebell flow to surprise you.

Here, You ll find Two full kettlebell workout. Watch it many times to learn and duplicate the moves and come up with your own flow 💪🔥:

KETTLEBELL FULL BODY WORKOUT

BEST KETTLEBELL WORKOUT

Feel free to check my weekly workout videos as I often include kettlebell MOVES.

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That’s kid fitness!

I read a lot of negative comments on how the workout video of social media fitness gurus have more to do with circus than fitness.

According to this negative buzz, we all shall stick to basic bodybuilding and mobility moves. I agree that the basic move are mandatory if you want constant results and avoid injury.

But fun shall also be a big part of training, especially in kid fitness. Explore, create or copy fun moves, Instagram and YouTube are a goldmine on a daily basis with inspiring athletes to follow.

Have fun with burpees and pushups variations, resistance bands, kettlebell moves, mix it up and explore.

This is the spirit of gabrielfitness kid and of my new workout THAT S KID FITNESS.

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