Nice picture huh?

It’s one that we’ve all seen on the norm and never pay any real attention to. Some of us ignore the scene; others just stare blankly at the set of exercise equipment and just breeze on by it for a few laps on the track. Some make a half-assed effort of using the equipment but stop mid-way and whisper “whatever” to themselves. Well to all you whatever- believers out there, I’ll tell you why you all should look and indulge yourselves in the benefits of this cost-free outdoor gym.

When it comes to the equipment located at your local neighborhood parks, the only cost is your desire and commitment to your health and overall appearance.

This flat bench can be used for many exercises and routines. You can attack the bench with incline or decline push-ups for your arms and chest, sit-ups for the abdominals, and step-ups or box jumps to strengthen the legs.

The dip bars can be used for exactly what the name implies: dips. These bars are great for working on the triceps and pectorals. Leaning slightly forward targets the chest muscles while remaining in an upright position targets the triceps.

And as far as cardio, the track in the background of the picture above beats the treadmill anytime!

For best results, do three sets of 12-15 reps of each of these exercises.

Dips

Sit-Ups

Leg Raises

Pull-Ups

Push-Ups

by Alex Flores

Welcome back to the final phase of our “GOLDEN ARMS ROUTINE”, “WRIST CURL & THE REVERSE WRIST CURL”. In our last installment we worked on our triceps with three intense exercises. This time we’ll take a look at the anchors of our arms: the wrists. Our wrists are essential in strength conditioning. Weak wrists are synonymous with weak arms. Let’s not make the mistake of ignoring a couple of vital body parts that some folks tend to during their workout routines.

These 2 exercises work your wrists effectively. Do the routines 3xs each with reps at 4 to 6 and a resting period of 1min and a half. Guys: increase the weight and reps as you begin to see gains. Ladies: use a light weight and reps ranging from 12 to 15 to see results. Remember warm up, workout, and cool down… SEE YOU AT THE BEACH!

WRIST CURL:

Sit with your forearms resting on your thighs or on a bench. Take an underhand grip on the bar with your wrist passively extended: Inhale and curl your wrist up, Exhale as you complete the movement.

For the reverse do as follows: Sit with your forearms resting on your thighs or on a bench. Take an overhand grip on the bar with your wrist passively flexed: Curl your wrist back towards you, Return to the starting position.

(brought to you by K1X: Play hard, Don’t Embarrass Our Products!)

by Alex Flores

Welcome back to part 2 of our three-part series, the Golden Arms Workout. In our last installment we worked on our biceps with three intense exercises. But, what would a biceps workout be without a few exercises targeting those muscles on the back or our arms, the triceps?

Same rules as last time apply here:
Do each of these routines 3 X’s each with reps at 6 to 8 with a resting period of 1min and a half. Fellas: increase the weight and reps as you begin to see gains. Ladies: use a lighter weight and reps ranging from 12 to 15 to see results. Remember, stretching is always key at the beginning at ending of any exercise regimen. Warm up, workout, and cool down!

1. Let’s start with the “The Dumbbell Triceps Extension”:
Lie on a flat bench or body ball holding a dumbbell in each hand with your arms extended straight up from your shoulders: Inhale and slowly bend your arms, Return to the starting position, exhaling as you complete the movement.

2. Next, “One-Arm Dumbbell Triceps Extension”, Stand or sit holding a dumbbell in one hand with your arm extended upward: Inhale and bend your elbow to lower the dumbbell behind your neck, Return to the starting position, exhaling as complete the movement.

3. The last phase is the “Seated Dumbbell Triceps Extension”, Sit or stand holding the dumbbell in both hands behind your neck: Inhale and extend your arms straight until they are above your head, Exhale as you complete the movement. It is important to contract your abdominal muscles to avoid arching your back, If possible, use a bench with a short back for support.

Join us back next time where we finish off with the third and final installment of the Golden Arms Workout!

This year AMERICANISADO is setting it off with our “GOLDEN ARMS” routine: A low maintenance, yet high-energy 3-part workout.

With the arrival of ’08 everyone of every income and age bracket has made that notoriously repetitive New Year’s Resolution: “I’m gonna join a gym and get into shape!” you exclaim. And, for the better part of January, you make an earnest attempt to look the best you’ve ever looked. But by Febuary, reality strikes and your back to watching re-runs of the Wire or Sex & the City on your comfy couch.
So why not get the most out of a workout that allows you to never have to leave home in the first place?

Try the Golden Arms workout. This workout is extremely general and can fit into any lifestyle or occupation. Whether you’re a student, a housewife, or CEO of your private empire, this is the workout to finally fulfill that dreaded resolution. It is perfect for the serious hermano o hermana looking to add some muscle tone and strength. With spring break right around the corner this is an excellent way to get those arms looking right for your warm weather destination. From fit guys that like to wear tank tops as soon as the weather spikes a bit, to you ladies who like to keep those arms tight & toned when wearing those summer dresses & tees.

All you need is the motivation to begin, education to perform safely, and dedication to continue a consistent workout and nutrition regimen. For some real results, we recommend that you do these exercises at least twice a week. Like every workout, it is a must that you warm up before any exercise routine to avoid injury. Start off with some jumping jacks, jump rope, or stationary bike or treadmill to warm-up those muscles & get your blood pumping. Second, Do some arm stretches & begin your workout. Grab a couple of dumbbells at a comfortable weight and sit or stand to do part one of our Golden Arms series:

Phase 1: “The Curl”: Holding a dumbbell in each hand with your palms facing inward: Inhale and raise one arm at a time, turning the palm up, Raise your elbow to continue curling the dumbbell. Do this exercise in a slow and controlled motion, using a 4 second count on the lift and a 2 sec on the lowering phase. This exercise works the bicep muscle, located at the front of your upper arm.

Phase 2 of this exercise is the “Concentration Curl”, While sitting on a bench or ball, hold a dumbbell with an underhand grip and rest your elbow on your inner thigh. Inhale and curl the dumbbell. Exhale as you complete the movement.

Phase 3, is “the Hammer Curl”. Stand or sit, Grasp a dumbbell in each hand with your palms facing inward: Inhale and curl the dumbbells to your shoulders, either simultaneously or alternately, Exhale as you complete the movement.

Do each of these routines 3 X’s each with reps at 4 to 6 with a resting period of 1min and a half. Fellas: increase the weight and reps as you begin to see gains. Ladies: use a lighter weight and reps ranging from 12 to 15 to see results. Remember, stretching is always key at the beginning at ending of any exercise regimen. Warm up, workout, and cool down!

We at Americanisado say it’s never too early to start thinking about next summer’s hot beach party. With summer ‘07 ending and our regular day-to-day routines coming back to interfere with our fun, it’s the perfect time to revert to our pre-summer lazy habits. Or, perhaps not.Why mess up that body you spent the better part of this year sculpting for this summer when you can keep it looking great for next summer? Or at least not damage it too much in order to have less work to do next year. With that said, this issue we will focus on fun and simple full body workouts that require no weights or special equipment. You know, just the kind we all need to start easing back into our fall classes, internships and post summer jobs. You can incorporate these exercises as part of an already existing full body workout or they can stand alone as your cardio for the day.

Do 4 sets of 15-20 reps every other day at a moderate speed to work up that sweat. Attempt at higher speeds to get the most of this workout. Rest for 30 to 45 seconds between each exercise.

The Burpie:

Start at standing position wit hands on both sides

next, quickly drop to a deep frog like squat

Then, kick legs out into a push-up position

Lastly, do a push-up. Spring to the frog position, Then to the standing position. This is one rep.

Mountain Climbers:

Maintain an upright push-up position. Quickly kick your right knee to your chest. Rapidly alternate and bring your left knee to your chest while kicking your right knee out under you (attempt this in 1 smooth motion) .

This constitutes one rep.

Standing Crunches:

Start in standing position with hands behind head, don’t interlock your fingers…

Proceed to smoothly lower your left elbow to your right knee while simultaneously bringing up the knee. Alternate, bringing your right elbow to meet your left knee. This requires great balance and is a solid core workout. Make sure you have enough space to execute it properly. Don’t stress speed when first beginning, just make sure your form is proper. Also, squeeze our abdominals with every standing crunch.

(brought to you by K1X. For more information visit www.k1x.com)