Tag: FITNESS
Gym Crush: Ana Cheri
Presenting Ana Cheri
You have to be living under a rock if you don’t know about Ana Cheri. For all the turtles, Ana Cheri is a social media sensation with over 10 million Instagram followers. Ana arguably has one of the hottest bodies on the internet.
If you’re into women with hourglass figures, you’re in for a treat. Cheri was Playboy’s Playmate of the Month for October 2015. Before you google her Playmate adventures, read on to know more about her.
Ana Cheri proves the people wrong who think muscular girls look manly. Cheri has a perfectly crafted physique which can put many to shame. Ana has proportionate muscles which add to the aesthetics.
Ana can rock any outfit and this picture is the proof. Cheri keeps her fans entertained with her Instagram posts and stories. She even lets her fans into her life by sharing behind the scenes videos and photos.
Cheri has to be one of the most beautiful women you will ever see. Her thoughtful captions will give you a little something to ponder over. You can expect a few nuggets of knowledge every now and then from her.
Ana is much more than a pretty face. She is an entrepreneur and has her own line of swimwear called Cheri Swim. These adjustable bottoms are a new approach to the otherwise boring swimwear.
Ana owns a gym with her husband (sorry boys) called Be More Athletics. Cheri is always pushing people to be their best selves. She holds transformation challenges to give people a kick start on their fitness journies.
Cheri has a heart of gold and goes out of her way to help the people in need. Be More Athletics was one of the few gyms which came together to donate to the families affected by Hurrican Harvey.
This is what a day at the office looks like for Ana Cheri. If you think building a physique like Ana’s is easy, this video will give you an idea of what it takes. Ana follows a high-intensity workout which can be incredibly effective at melting the fat away.
Cheri has one of the best rears and her Instagram is full of training and nutrition tips for how you can achieve the same results. We would watch every single baseball match if Ana Cheri was playing.
Ana has the travel bug. If you have the wanderlust but can’t make the time to satisfy it, following Cheri on Instagram is the next best option. Ana Cheri and beautiful landscape are a deadly combination.
Ana has a picture for every possible scenario. We couldn’t find a better picture to wrap up this article. On second thoughts, we could find a better picture but we love Cheri’s quirkiness.
Do you follow Ana Cheri on Instagram? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Ana Cheri’s Instagram.
Water Intake Calculator: Calculate Your Recommended H20 Intake
Hydration is huge and knowing how much water to drink can be a game changer inside and out of the gym.
We all know we need to drink to water. We hear it all the time and often times we just brush it off as something we know. But in reality, are we drinking enough despite this? For us bodybuilders and athletes, we always have a water bottle on us, but even then, the question of if we are drinking enough remains number one. The right amount of water intake can affect not only your workouts but also daily life and cannot and should not be ignored.
Let’s take a look at hydration and see why this matters so much. We always hear about it, but knowing the benefits and exactly what this can do for you can greatly affect your gains and give you the best chance at fully optimizing your performance.
Why Hydration Matters
For those of bodybuilders and other strength athletes who regularly partake in grueling workouts, we know how thirsty we get. Hydration matters and for good reason. Let’s take a look at some of the benefits of drinking plenty of water and why hydration ultimately matters.
Physical Performance: The right amount of hydration can reduce fatigue, enhance endurance, keep your muscles functioning properly, and even lower your heart rate, all contributing to improved physical performance for the best results (1).
Cognitive Function: Drinking enough water allows you to focus and have a clearer mind. When it comes to preventing headaches, enough water can prevent this from happening thus keeping you mentally sharp and free of pain (2).
Weight Loss: By always staying hydrated, you actually feel more full, thus decreasing your desire to snack and putting on unwanted weight. Drinking before meals is a great way to control your portions so you only eat what you need to.
Immune System: Water can flush out those nasty toxins and bacteria to support your immune system so you stay as healthy as possible without the fear of falling ill. A stronger immune system means less time out of the gym and more time seeing gains (3).
How To Tell If You Are Dehydrated
The feeling of dehydration is terrible. Plain and simple. We’ve all felt it before, that sluggish, drained feeling that most often ends with a terrible headache. Why put yourself through that? Common side effects of dehydration include things like thirst, dry skin, feeling dizzy or low on energy, and darker yellow urine (4). It’s clear that dehydration can negatively affect your workouts, so why even put yourself in that position? Working on optimizing hydration is exactly what you need in order to fully succeed both inside and out of the gym and stay as hydrated as possible.
Best Ways To Stay Hydrated
With our busy schedules, it can be tough to stay hydrated. You’re always running around, bouncing from place to place, running errands, or just consumed in work. By the time your workout comes along, you realize you’ve had maybe three sips of water. Not good enough. Always having a water bottle with you is an easy way to just take a drink here and there. Soon enough, the bottle is gone, you refill, and you’re off to the races again. For those who love caffeine, maybe try and limit the caffeinated beverages or find a good balance of water to caffeine. If you feel that drinking flat water doesn’t cut it, try flavored sparkling water or check out some awesome supplements to stay hydrated while having a great taste.
Water & Electrolytes
The relationship between water and electrolytes is important to know. We’ve all seen those bottles that have electrolytes mixed into the water. There’s a reason for that. Electrolytes are essential minerals in your body that provide benefits for a host of bodily functions. Things like muscle contractions and balancing pH levels are just a couple of examples. But of course, they also help us stay as hydrated as possible. Why electrolytes are so important is that they help distribute water throughout the body, making sure your muscles and other body parts have enough water to function properly, and of course, stay clear of dehydration (5).
Daily Hydration Chart
It should be said that depending on your exercise and activity level, you should drink more water than if you do not workout. Using things like how you feel and urine color are easy ways to gauge whether or not you are getting to a hydrated or dehydrated state.
Let’s take a look at an average daily H20 intake requirement chart from Harvard T.H. Chan School of Public Health so you get a better sense of what we mean (6).
Age (years)
Amount in Ounces
Amount in Cups
1-3
32
4
4-8
40
5
9-13
56-64
7-8
14-18
64-88
8-11
Men, 19 and older
104
13
Women, 19 and older
72
9
Pregnant Women
80
10
Breastfeeding Women
104
13
Best Supplement To Maximize Hydration
With so many supplements on the market, it can be challenging to decide which one will maximize your gains the most. While it may be obvious to drink water and stay hydrated, the right supplement can optimize hydration so you never suffer from negative side effects. A product loaded with BCAAs and electrolytes is a sure fire way to ensure dehydration never occurs.
Enhanced Labs EAA+
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer, strength builder, and ultimate hydration option. With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth and hydration with just 2-3 servings per day.
Wrap Up
Hydration is absolutely key in terms of working out and with our daily life. Staying hydrated and taking in the right amount of water will greatly affect all your gains and give you the best in terms of seeing that growth you want most. This daily intake graph will hopefully help as a starting point and always remember to keep a water bottle with you so you never have an excuse.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Grandjean, A.; et al. (2007). “Dehydration and cognitive performance”. (source)
UCI Susan Samueli Integrative Health Institute (2020). “Hydration for Immune System”. (source)
Shaheen, N.; et al. (2018). “Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics”. (source)
James, L.; et al. (2015). “Effect of Electrolyte Addition to Rehydration Drinks Consumed After Severe Fluid and Energy Restriction”. (source)
Harvard T.H. Chan School of Public Health. “Water”. (source)
Top Exercises To Increase Hip Mobility To Improve Performance
Don’t let tight and stiff hips keep you from performing at your maximum level.
Our hips are incredibly important for our overall movement and way of stabilizing and supporting our bodies. Strengthening and stretching the hip muscles can only build more stability and decrease our risk of injury. There are many reasons why we have tight hips, mainly due to sitting at a desk all day or overuse for people who compete in sport or exercise regularly. Even those without hip concerns can benefit from good hip mobility exercises to keep the hips in peak condition.
Mobility is the usable range of motion for that part of the body and is the foundation of support and athleticism. Without full control of our joints and how they move, we will not fully optimize what it takes to succeed at a high level. To push past boundaries, set personal records, and see big gains, we need to have all parts of our bodies mobile and ready to take on any challenge. As a main point of connection between upper and lower body movements, tight hips will prove to be an incredible disservice to any kind of performance.
When it comes to hip strengthening, in efforts to improve mobility, you should focus on the gluteus maximus and gluteus medius. The gluteus maximus is the main extensor muscle of the hip and aids in stability (1), while the gluteus medius connects the thigh bone and pelvis to assist in movement. Be careful not to over work the IT band which is located in front of the hip joint and focus on strengthening the back and sides of the hips. Starting slow is key, especially if you already have tight hips, and eventually you feel great about the progress made with this.
Why Hip Mobility Matters?
Hip mobility matters because it aids in the proper function of the hip joint. Around 15 muscles and 3 major ligaments are involved with the hip joint and that is a lot of working parts to mesh together as one unit. All work together to move and stabilize the hips and while the hip joint is meant to be very stable and slightly less mobile than other joints, it is still important for your hips to work for your benefit without being tight and stiff while also ensuring stability and injury prevention (2).
For performance, hip mobility is huge for extension which helps us run and provides us with great power. Hip flexion allows us to execute big lifts properly and effectively and hip abduction and adduction allow for quick movements to outperform competitors. All of these are stunted with poor mobility and that can be enhanced with hip strengthening (3).
Stretching is great for temporary relief of tight hips but to really improve overall mobility, it requires specific strengthening exercises combined with stretching. Foam rolling and massage therapy can be great for accessing some level of better range of motion (4) and combine that with certain exercises, you will be well on your way to have those mobile yet stable hips.
Bodyweight Warm-Up Exercises
Frankenstein Walks
These will really target your hips, quads, and hamstrings while working on that range of motion. Keeping good posture is key with these to avoid adding extra pain.
How to: With your arms extended in front of you, kick one leg up and extend it out as you swing the leg up to your hands. Lower to the floor and repeat with the other leg. Feel free to change pace and direction as you get comfortable with this exercise.
Hip Circles
Hip circles will work your balance and help improve flexibility and stability as they force you to stay still while providing extra movement. It is great for both legs and improving balance while having to rely on each leg individually to support your full body.
How to: With one leg lifted, move it in circles, both frontwards and backwards, for your desired number of reps. Change legs and repeat the process with that side.
Walking Lunge With Twist
This works to really isolate your quads and hamstrings with the lunge, while working your balance and stability with the twist as you also engage your core.
How to: Execute a lunge motion and once in the lowered position, twist your upper body to the side of the knee that is bent. Slowly bring your body back around and repeat the same process with the other leg.
Weighted Workout Exercises
Wide Stance Squat Below Parallel
By going below parallel, you really work to better target the abductor group to enhance mobility. It is helpful with this to angle your toes slightly outward in the squat position.
How to: With your feet slightly wider than shoulder width apart and your toes angled slightly outward, get down into a squat position by pressing your hips back and lower the glutes to the ground. Drop past 90-degrees to get below parallel and pause for a moment. Slowly return to the starting position.
Single-Leg Romanian Deadlifts
A challenging exercise, these are great for core strength, as well as balance and hip mobility. It will also provide for a great lower body workout.
How to: Standing on one foot, hold a dumbbell in the opposite hand. With a flat back and engaged core, hinge at the waist and lift your other leg off the ground as you lower the weight to the ground. Return to the starting position and continue for your desired number of reps.
Lateral Step-Up
Another great lower body exercise, it will target all areas of your legs, hit your core, and require good balance to aid in stabilization. You can increase intensity by also increasing the weight.
How to: Hold a weight in front of your chest and stand to one side of the box. Step up onto the box keeping a neutral spine and engaged core and gently step down. Repeat for both sides and for your desired number of reps.
Wrap Up
Hip mobility matters not only for athletic performance but for your overall quality life. Don’t let unwanted pain stop you from doing things you love. While the hips joints can be stable and are meant to keep you balanced and supported, having a great range of motion is what matters and can really help improve all aspects of your life. Try these warm-up and weighted exercises to really strengthen your hips and get that mobility to where it needs to be to perform and feel great about doing so.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Williams, Michael J.; Gibson, Neil V.; Sorbie, Graeme G.; Ugbolue, Ukadike C.; Brouner, James; Easton, Chris (2018). “Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting”. (source)
Holcomb, William R.; Miller, Michael G.; Rubley, Mack D. (2012). “Importance of Comprehensive Hip Strengthening”. (source)
Kendall, Karen D.; Emery, Carolyn A.; Wiley, J. P.; Ferber, Reed (2015). “The effect of the addition of hip strengthening exercises to a lumbopelvic exercise programme for the treatment of non-specific low back pain: A randomized controlled trial”. (source)
Cole, Gibwa (2018). “The Evidence Behind Foam Rolling: A Review”. (source)
How Flex Lewis Works Out For Huge Gains & Recovers With CBD
This Flex Lewis workout will give you a great pump for serious growth with CBD as your ultimate recovery tool.
Flex Lewis is a Welsh bodybuilder with a number of titles to his name. He is a 7-time winner of Olympia 212 and has a first place finish at the 2014 Arnold Classic 212 as well. Knowing what is needed to perform at a high level, Flex uses CBD supplements in tandem with his workouts to see the best growth possible.
When it comes to getting a great workout, it can be tough to find the right exercises to do. We all know what we want, but getting there can be the biggest struggle. While many fitness influencers and other social media personalities claim to have the missing link to your bodybuilding success, there’s no better place to look than to the pros for your workout. Not only are these top athletes in the best of shape, but they are living proof of what these gains can do for your overall physique. They are also good role models for us to follow as clear examples of hard work and dedication with a good workout plan.
Flex Lewis is certainly a great influence to take notes from as he’s been there and done it all before.
Full Name: James “Flex” Lewis
Weight
Height
Date Of Birth
225-235 lbs.
5’5’’
11/15/1983
Division
Era
Nationality
Men’s 212
2000, 2010
Welsh
With grueling workouts comes the need to take your recovery as seriously as possible. Flex Lewis works out for sheer strength and size, but also knows how beneficial CBD can be to boost all his gains.
About Flex Lewis
James “Flex” Lewis is a Welsh IFBB pro bodybuilder who has won seven Mr. Olympia titles in the Men’s 212 Division consecutively. As a real force in the pro bodybuilding circuit, Lewis spent years perfecting his strength and power which ultimately led him to being one of the best in the world. With over 28 professional contest wins, he has become one of the greatest bodybuilders to leave the UK. While his early career saw its fair share of struggles, he made a name for himself in the UK and has since made his claim as a top bodybuilder in the world, staking his claim as a real Mr. Olympia 212 champion to date and one of the best 212 competitors to ever take the stage.
Flex Training Workout Routine
This workout from Flex Lewis will certainly help see great gains. With a variety of exercises and plenty of opportunity to challenge yourself, you will get a massive pump and boost any and all of your muscle building needs.
#1. Back Day For Those Wide Lats
Exercises
Sets
Reps
Pull-Ups
3
10
Hammer Strength Low Row
3
10
High Rows
3
10
Bent Over DB Rows
3
12
Low Pulley Cable Row
3
12
Back Extensions
3
8
#2. Chest Day For Massive Pecs
Exercises
Sets
Reps
Cable Flys
3
8-12
DB Floor Press
3
10
Seated Hammer Wide Press
3
10
Pec Deck
3
10
Dips
3
15
#3. Leg Day
Exercises
Sets
Reps
Leg Extension
4
10-12
Leg Press
4
10
Hack Squat
4
10-12
Reverse Lunges with Barbell
4
12
Hip Extensions
4
12
DB Lunges
4
12
Standing Machine Calf Raises
4
12-15
Leg Press Calf Raises
4
12-15
#4. Boulder Shoulder Day
Exercises
Sets
Reps
Cross Cable Lateral Raises
3
12
Barbell Front Raises
3
10
Overhead Shoulder Press
3
10
DB Side Lateral Raise
3
10
Plate Extensions
4
10
#5. Biceps & Triceps
Exercises
Sets
Reps
DB Biceps Curl
4
10-12
Barbell Curl
4
10-12
Triceps Pushdowns
3
10
Overhead Triceps Extensions
3
10
Preacher Curls
3
10-12
Cable Curls
3
10-12
Smith Machine Body Weight Push Press
3
10
Seated Close Grip Triceps Press
3
10
Flex Lewis & cbdMD Supplementation For Optimal Recovery
Flex Lewis uses CBD products from a great company in cbdMD, whose mission is to enhance the overall quality life of athletes and everyday people while bringing CBD education, awareness, and accessibility to all. CBD has great potential to aid in a number of ways including relieving muscle pain, reducing anxiety and depression, promoting better sleep, supporting your immune system, and much more (2,3,4).
As an accomplished bodybuilder, Flex knows exactly what he needs to not only grow muscle, but also repair it. Bodybuilding can be a real strain on your body especially those vital joints. How you train impacts what kind of muscle you could build, but how you recover influences how much muscle you actually do build. With cbdMD, Flex has all these needs covered to maximize his own recovery.
Let’s take a look at a favorite cbdMD supplement for Flex. A great topical, this will help relieve any muscle aches and pains in a calming and soothing way for the best effects.
cbdMD Recover Tub
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
Flex Lewis is an accomplished and world class bodybuilder who knows exactly what it takes to see huge gains. On top of it all, working out doesn’t come without its fair share of pains and strains and knowing what to use to optimize recovery as best you can will greatly affect the amount of muscle grown. CBD supplements are incredible in that they work to alleviate muscle pain and soreness in a safe and natural way. Flex uses cbdMD for all his CBD needs as they are reliable and only produce the highest quality products as he seeks to continue his dominant reign atop the bodybuilding world.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Flex Lewis Instagram
References
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
The 10 Best Bodybuilding Exercises Of All Time
The 10 Best Exercises You Can Do
Some lifts are better than the others at giving you the results you have been working for. The exercises we’ll be sharing with you have passed the test of time and have proved their mettle.
In this article, we’ll give you a mix of compound and isolation exercises which can put your muscles gain on the fast track. We’ll list out at least one exercise for each muscle group which, according to us, is the best.
Make these lifts a part of your workout arsenal, and the results will speak for themselves.
Bench Press
The bench press is probably one of the first exercises taught to a beginner and for good reasons. Since the bench press is a compound exercise, it can help in building your core strength, muscle stabilizers along with your chest.
Deadlifts
Deadlifts are one of the most bad-ass exercises. The deadlifts can help in building a strong foundation as they work almost your entire body. Getting your form right in the beginning is critical to getting the most out of the lift.
Machine Preacher Curls
Most people join a gym to build some killer guns. The machine preacher curls are an isolation exercise which works the peak of your biceps. If you don’t have a machine preacher bench in your gym, you can use a normal preacher bench combined with a low pulley machine.
Single-Arm Overhead Tricep Extensions
The long head of the triceps is arguably the hardest part to train and develop. Overhead exercises like the single-arm dumbbell overhead tricep extensions with a controlled movement can help you effectively target the muscle group.
Barbell Curls
Most people make the mistake of using momentum by swinging back and forth while performing the barbell curls. Maintain a strict form with an upright torso to make sure you don’t leave any gains on the table. You could also use an EZ bar if the straight barbell is too harsh on your joints.
Arnold Presses
The Arnold presses were invented by the GOAT, Arnold Schwarzenegger. The Arnold presses train the majority of your shoulder. It trains the two out of three shoulder heads i.e. the anterior and medial deltoids.
Cable Flyes
The interior pectoral muscles can be hard to train and develop using the compound exercises. Cable flyes do a great job of isolating and annihilating your pecs and help in building the conditioning and striations in your chest.
Dumbbell Shrugs
The dumbbell shrugs are one of the easiest exercises to perform, and yet many people do them incorrectly as they let their egos get the better of them. Using dumbbells instead of the barbell gives you more leverage and range of motion which can help in better targeting your shoulders.
Standing Calf Raises
Calves are one of the most overlooked muscles groups. The calves are made up of two muscles, gastrocnemius and soleus. The standing calf raises can be performed on a calf machine or a smith machine and targets the gastrocnemius.
Squats
Did you think we were going to leave out the squat from the list? Could not happen in a century. The squats are the king of all exercises and help in building your legs, core, and overall strength.
Which other exercises deserve a place on this list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Gym Crush – Kayla Itsines
Kayla Itsines – The Fitness Mogul
Kayla with her 11 million followers on Instagram is one of the biggest internet fitness celebrities. Through her Bikini Body Guide (BBG), Itsines has helped thousands of women reach their fitness goals.
Itsines (pronounced it-seen-ess) didn’t have a clue about Instagram before her cousin asked her to post her clients’ transformation pictures on the platform. Kayla teaches her followers to overlook the number on the scale, and focus on becoming strong.
Itsines was born on 21st May 1991 in Australia. While she loved playing sports growing up, she wasn’t interested in fitness, and the gym overwhelmed and intimidated her.
Kayla gathered the courage to step into the gym when her sports coach asked her to start somewhere. To her surprise, she didn’t find working out with weights intimidating, and on the contrary, enjoyed it.
Finding Her Calling
The more time Kayla spent training in the gym, the more her passion for fitness grew. It was not long after joining the gym that Itsines gave up her original plan of becoming a beauty therapist.
With her newly-found calling, Kayla started studying to become a Master Trainer at the Australian Institute of Fitness. Soon after her graduation, she found a job as a trainer at a gym in Adelaide.
Going Viral
With time, Kayla’s clients started seeing results and her cousin asked her to post the before and after pics of her clients on Instagram. Within a few months, Itsines’ posts started going viral and people started asking her for training advice.
As her follower count grew, Kayla identified the opportunity and worked hard on building her brand. All her efforts paid off and she successfully established herself as an authority in the female fitness industry.
World Tours!
As Kayla’s popularity grew, many people started asking her to organize meet-ups. As always, she listened to them and organized a world tour where she organized free fitness boot camps for everyone attending.
Kayla relies on aerobic exercises to help her clients achieve their goals. She always focuses on the goals of other people as opposed to her own. Itsines has built a community where people help each other on their journey towards success.
Keeping It Real
Kayla Itsines is one of the most humble people you’ll come across in the fitness industry. She admits that she’s nervous to meet the girls who follow her programs because she follows their journey to health on Instagram and Facebook intensively.
Kayla routinely shares her workout plans on Instagram for her fans to follow. She’s one of the few people in the fitness industry who keeps her fans as her priority. We wish her the best for her future endeavors.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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8 Mobility Exercises You Need To Do Before A Workout
Improve Your Mobility With These Movements
The worst thing you could do when you enter the gym is to go straight into your workout – and it’s exactly what most people do. Warming up by doing a few mobility exercises can greatly reduce the chances of an injury.
Working on your mobility can prime your joints and muscles for your workouts and facilitate your mind-muscle connection and pumps. In short, you should make performing the mobility movements an indispensable part of your warm-up ritual.
Shoulder Rotator Cuff Dumbbell Extensions
Your shoulder cuffs are a stiff muscle group and don’t have a lot of mobility. Not warming them up before a workout can lead to discomfort or an injury. Stand with a dumbbell in each hand and lock your elbows to your side. Bend your arms at the elbows so your lower arms are parallel to the floor.
While keeping your elbows pinned, slowly turn the dumbbells outwards as far as you can by moving at your forearms. Reverse the motion and turn the dumbbells inwards. Perform this exercise until you feel your shoulder joints have warmed up.
Foam Rolling
While there are hundreds of mobility and flexibility exercises out there, in this article, we’ll be focusing on the exercises you can do on your own. Foam rolling is a great way of loosening up your tense muscles.
It’s a form of self-myofascial massage which can be done for the majority of muscle groups. Foam rolling before a workout can help with mobility and can help speed up the recovery process when done after a workout.
Hip Openers
Hip openers are a great exercise for people who have problem squatting. Stand upright with your hands placed on your sides. Raise your right leg so your upper leg is parallel to the floor while keeping your left foot planted on the floor.
Make a circle with your right knee by bringing it across your body, and then out to the side. Repeat for the recommended reps and switch to the left leg.
Shoulder Pass Throughs
Stand with your feet placed shoulder-width apart. Hold a broomstick overhead with a grip that is as wide as possible. Bring the broomstick behind your back as far as you can without bending at your elbows. Return to the starting position and bring the stick forward so it rests against your quads. Repeat for the recommended reps.
Low Lunge With Push Back
Start with placing both your hands on the floor and in a low-lunge position with your left foot in front. Bring the left foot back to meet the right, send hips high, and press your chest back while coming into a bent-knee downward dog position.
Shift forward, stepping the right foot forward to the outside of the right hand, coming into a low lunge on the other side. Then step the right foot back and return to the downward dog position.
Seated Toe Touch
Seated toe touch is one of the most common stretching exercises. Sit on the floor with an upright torso. Lean forward to touch your toes without lifting your hams off the floor by bending at your knees.
Thoracic Bridge
Start in a kneeling push-up position. While keeping your left arm on the floor, rotate your body to the right side while keeping your heels planted on the floor and thrust up with your back and glutes to form a bridge while extending your right arm overhead and to your left side. Return to the starting position and repeat with your left arm.
Bicep Stretches
Stand beside a wall and place your right hand on the wall so your arm is perpendicular to the wall while your body is parallel to it. Rotate to your left while keeping your right arm stationary. Repeat with your left arm.
Header image courtesy of Envato Elements
How much time do you spend doing mobility exercises every day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Instagram Athlete of The Week – Jeff Ortiz
Jeff Ortiz – The Rising Insta Star
Jeff Ortiz is a rising Instagram star and is arguably one of the funniest internet fitness celebrities. Following him on the gram will ensure you a laugh or two every time you scroll through his feed.
Jeff’s ripped physique and humor make him a standout on the platform. He remains in a photoshoot ready shape throughout the year. The amount of fun he has while doing what he does can make people take on the fitness journey for themselves.
Fitness shouldn’t just be about lifting weights and eating protein, and Jeff is the perfect example of this. Ortiz isn’t your typical Instagram fitness athlete who does nothing more than posting photos of his abs.
Jeff is one of the people who embrace his weaknesses and doesn’t hold back from laughing at himself by critiquing his weak calves. As someone once said, you aren’t going to improve at your weaknesses until you accept them.
Humble and Authentic
Ortiz is a transformation expert and has helped many people transform their bodies. He is one of the most transparent and humble people in the industry and his followers love him for his authenticity.
You need to watch Jeff’s skits to believe them. Each of his videos could be a “Do not laugh challenge.” Ortiz goes above and beyond in the effort of bringing the most enjoyable content to his followers.
A Beast In The Gym
Jeff has a shredded physique and can lift some serious weight with total ease. He bench presses 120lbs dumbbells for reps like they’re nothing. Watching his workout clips before a workout can be effective pre-workout motivation.
When was the last time you saw a fitness celebrity do this? Ortiz is a unique individual and can keep you entertained with each of his posts. Most of what you see on his feed is original and undeniably him.
You’ll be amazed at the detailing of his videos. The funniest part is most people will relate to what he does. So, you’re not alone if you feel confused about being defensive or laughing out loud watching his posts.
Promoting The Fit Lifestyle
In whatever he does whether it’s training, eating right, drinking a gallon of water every day or outdoor activities like riding a bike, Jeff is always promoting the fit lifestyle. His posts perfectly depict the struggles and benefits of living the fit life.
If Jeff’s transformation doesn’t motivate you to join a gym and change your lifestyle, chances are nothing ever will. Ortiz’s physique is proof that he leaves no stoned unturned when it comes to training discipline.
Jeff has a lot of content about working out with a training partner, and if you have ever trained with a buddy, you’ll surely relate with it. We wish Jeff the best for his future endeavors.
Who is your favorite Instagram fitness athlete?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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Olympia 2021 Fitness Results
Whitney Jones wins the Fitness division at the Olympia 2021.
There was a clear top level of competitors in the Fitness division coming into the weekend. This was an anticipated showing and it did not disappoint during the finals on Friday night from Orlando. The 2021 Olympia Fitness results have been announced.
Missy Truscott has turned into the competitor to beat in Fitness. She dethroned Whitney Jones, who won back-to-back Olympias in 2018 and 2019, during last year’s show. Truscott won the Arnold Classic in Columbus this year and was looking to continue dominance. There were some big-time names vying for the title against Truscott this year.
Jones, who finished third last year, was back on stage along with Oksana Grishina. This is the top-tier of competition in Fitness. Grishina won four-straight Olympia titles from 2014-2017 and finished second to Truscott in 2020. She also finished second at the Arnold Classic two weeks back. Ariel Khadr is another athlete to watch. She is an up-and-coming star in Fitness and is putting up the performances to back it up. Khadr was a fourth-place finisher at the Olympia last season and third at the Arnold Classic.
Over the last year, Fitness has built some elite competitors. They have separate themselves in the division and it will be interesting to see how that continues over time. Jaclyn Baker and Aurika Tyrgale entered as dark-horse contenders at the Olympia this weekend.
The first night of results from Orlando is beginning to be announced. The Fitness division is part of this first set of results. Below, you can find the full results from Fitness, along with previous winners and a score card from the event.
Olympia 2021 Fitness Results
First Place – Whitney Jones
Second Place – Missy Truscott
Third Place – Oksana Grishina
Fourth Place – Ariel Khadr
Fifth Place – Jaclyn Baker
Previous Classic Physique Olympia Winners
2020: Missy Truscott
2019: Whitney Jones
2018: Whitney Jones
2017: Oksana Grishina
2016: Oksana Grishina
2015: Oksana Grishina
2014: Oksana Grishina
Generation Iron will continue to provide full coverage of the 2021 Olympia. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Olympia 2021 Fitness Prejudging Report & Analysis
Highlights from the Olympia 2021 Fitness prejudging.
The 2021 Olympia began with prejudging in Fitness. This was the first division to get on stage for initial judging and there might be a clear top tier but it is full at the moment.
Missy Truscott has been at the top of Fitness for over a year now. She is the reigning Olympia champion looking for her second-straight victory. Truscott also took home the title athlete Arnold Classic just two weeks ago. In Columbus, she defeated two of the three competitors that were in the final callout along with her.
Oksana Grishina finished second at the Arnold Classic and she was part of the first callout. Ariel Khadr and Jaclyn Baker were also top four in Columbus and part of the final callout with Truscott. Whitney Jones, who is a two-time Olympia champion, was also in the final callout. Jones won back-to-back titles in 2018 and 2019 before being dethroned by Truscott.
Heading into Friday night, Fitness is anybody’s game. There is a chance for some competitors that could take the crown from Truscott. Despite her recent domination, this is a competition that could come down to the posing routines showed off during the final. Until then, you can find a full breakdown from prejudging below at the Olympia 2021 Fitness.
Callout Report
First Callout
Oksana Grishina
Ariel Khadr
Missy Truscott
Whitney Jones
Jaclyn Baker
Tamara Vahn
Second Callout
Debbie Fowler
Oksana Grishina
Aurika Tyrgale
Third Callout
Oksana Grishina
Tamara Vahn
Minna Pajulahti
Alix Small
Fourth Callout (Top 4)
Jaclyn Baker
Ariel Khadr
Whitney Jones
Missy Truscott
Generation Iron will continue to provide coverage from the 2021 Olympia throughout the weekend. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.