Hey guys!
I always get asked about what I do at the gym, and even though I am very much open to share what I do I think everybody should get to know their body and base it on their own goals, type of body, your schedule, and so on. Create a workout regimen that works for YOU. If you are a little lost and need ideas, here are my workouts in detail for last week.
Bikram Yoga ( 3 Days Per Week ) // 90 Min. Per Section
What is Bikram Yoga:
Bikram Yoga is a system of yoga that Bikram Choudhury synthesized from traditional hatha yoga techniques and popularized beginning in the early 1970s. All Bikram Yoga classes run for 90 minutes and consist of the same series of 26 postures, including two breathing exercises. Bikram Yoga is ideally practiced in a room heated to 105°F (≈ 40.6°C) with a humidity of 40%. All Bikram classes are officially only taught by Bikram certified teachers, who have completed nine weeks of intensive training endorsed by Bikram. Bikram certified teachers are required to recite the Bikram dialogue verbatim in every Bikram class while standing at a podium in the front of the room.
Benefits:
According to a section in Benjamin Lorr’s recent book, Hell-Bent, increased room temperature correlates with improved physical performance of the body. Specifically, blood vessels dilate and tissue expands improving blood flow and distribution of oxygen throughout the body. This creates an overall sense of well-being. Additionally, other athletes have adopted the heat as a part of their training routine similar to the way some athletes practice at mile high altitudes to improve their ability to absorb oxygen. Furthermore, Some sportsmen and professional dancers claim to prefer Bikram Yoga, because proponents argue it has injury-healing, emotion-strengthening, toxin-flushing, weight-managing, and career-extending effects.
Common suggested benefits may include weight loss, enhanced strength, increased flexibility, improved posture, mental clarity, a balanced blood pressure and proper metabolism, improved ability to concentrate. Other suggested benefits include the flushing of toxins and impurities from the body through hard work and sweat and Bikram claims specific poses can help clean out the veins and arteries.
Why I love it:
If you are trying to improve your flexibility and strength this class is perfect for you. I love how i feel after the class and trust me its not that hard after all.
Hiking ( One Time Per Week ) // About 1 hour
I know a lot of you probably can’t even consider this option (because of the terrible weather), but if you are lucky enough to live somewhere warm hiking is a great option and the best of all: It’s FREE!
I try to switch it up a little bit every week, to keep my body guessing whats next.
Park (Check your local listing for parks like the Balboa Park in LA with a free 12 station fitness circuit). You can also do your cardio ( such as walking, running, jogging)
Gym and At Home Workouts
I love going to the gym, but some days I just stick to some YouTube videos at home. Check www.youtube.com/rosaacostafitness and check some of my videos.
At the GYM
Lower Body:
- Leg Extension
- Leg Curl
- Angled Leg Press
- Deadlifts
- 4 Sets/ 20 Reps
Back
- Rows
- Lat Pulls
- Low row
- Lower Back
- 4/ Set 20 Reps
Chest
- Chest Press
- Incline Chest Press
- Pectoral Fly
- 4 Sets/ 20 Reps
Shoulder/Biceps/Triceps
Let me know your questions/thoughts/comments below!
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