We’ve got a little secret to share with you….

I guess it’s not technically a secret since it’s something the most shredded people in the world do.

But did you know that there is an easy way you can make your body look harder and more defined….in a matter of MINUTES!!

There is a reason bodybuilders do “a pump up” before they hit the stage…it works!

What is a pump?

Basically… it’s just blood rushing to your muscles faster than it can escape. This results in your muscles (temporarily) looking fuller and bigger.

When (and why in the world) would you want to do this?!

Anytime you want to show off your gains or look your best!

Let’s say you are headed to the pool and want to fill out your muscles before your shirt comes off… get a pump!

Or ladies .. maybe you want to look your absolute BEST before you put on a dress that shows off your legs and arms… get a pump!

This extra fluid that gives the illusion of more muscle will be at its MAX for only about 30 minutes… but it can last up to a couple of hours with proper hydration and nutrition.

In fact, achieving a pump may not even be possible if you aren’t giving your body the right nutrition and enough hydration before you do this workout!

In an attempt to have the flattest stomach possible, you may be tempted not to eat or drink water… this is a huge mistake! For tips on what to eat, check out this article!

GRAB SOME RESISTANCE BANDS (or light weights)

AND LET’S CHASE THAT PUMP! 

Since pumps don’t last forever, aim to do your pump-up about 10-20 minutes before you need to show extra skin!

Perform 1-2 sets… keep rep range high (or as many reps as possible per set) … use pretty light resistance… and take minimal rest time.

UPPER BODY PUMP
Chest: PUSH-UPS (rest) REPEAT
Focus on squeezing your chest muscles at the top. 

Triceps: CLOSE GRIP PUSH-UPS (rest) REPEAT AGAIN
Focus on squeezing triceps at the top of the movement.

Biceps: BICEP CURLS (rest) REPEAT
Put resistance bands under your feet and curl.
Really squeeze your biceps as hard as you can!

Shoulders: Press/Front/Side (rest) REPEAT
Keep bands under feet. Shoulder press – to front raise – to side lateral raise.

Abs: Reverse Crunch (rest) Hands-Free Tucks (rest) Russian Twists

LOWER BODY PUMP
Quads: AIR SQUATS (rest) REPEAT
Chest up .. butt to calves .. squeeze at the top. *you can also put a band under feet and hold it overhead, or a smaller band above your knees for added resistance.*

Hamstrings: BANDED ROMANIAN DEADLIFT (rest) REPEAT
Stand on a band and wrap it around your neck. Use shorter motions to focus on burning out the hamstrings. This exercise can also work the glutes, especially if you come all the way up and squeeze hard at the top. 

Glutes: TOE BANDED UPPER RDL PUMPS  (rest) REPEAT
Essentially you are doing the same set-up as the hamstring focused RDLs. You may have to double wrap your band if you don’t have a shorter one, and you can hold the band in your hands instead of wrapping it around your neck. The difference is that the focus is on the hip movement, and you are focusing on the top portion of the movement. Try to push your toes out (for hip abduction.)

** For glutes, you can also do things like banded kick-backs, banded glute bridge, or banded kick-ups.

Calves: Standing Calf Raises (rest) REPEAT
This works best on a step to get a good stretch. But a flat surface will work as well.

Some muscles will pump up easier than others. This will be different for everyone. When you are done, wait about 10 min and if you feel like you aren’t pumped enough .. repeat that body part again.

This should be more than enough to fill out your muscles and give you a slightly harder, fuller, and more defined physique!!

A PUMP is not magic…

This little secret to instantly fill out your muscles won’t work … if you don’t have any quality muscle to pump up!!

Another thing to keep in mind is that “a pump-up” yields the best results if your body fat is pretty low.

Can it hurt to pump up even if you aren’t super lean? Of course not… go for it!

But you do need to have MUSCLE to pump… that means you will need to have already been consistently hitting the weights.

The best way to train (and diet) will always be in a way that caters to your body type.

Your genetics play a significant role in where you gain muscle and store fat. The good news is that you can work around this … if you know how to eat and train in a way that is best for you!

Take this FREE FAST BODY TYPE QUIZ! You will instantly be given your body type and some tools to get you started! 

The post Pool Party Pump: Look Your Best IN MINUTES  appeared first on V Shred.

Frequently changing workouts is a preference for lots of folks. This no doubt helps keep things fun and challenges your muscles. But we actually have quite a few customers tell us they prefer sticking to ONE workout for a little while before switching to something totally new. 

Today we are giving you ONE no-equipment workout that has THREE DIFFERENT CIRCUIT LEVEL – so it can advance as you do! 

• Beginner
• Intermediate
• Advanced

If you are a newbie, you can start with the beginner circuit and progress as your strength and endurance builds.

If you have been exercising awhile, you can use the intermediate or advanced circuit anytime you want to mix things up — or when you need to get in a solid sweat session that doesn’t require any equipment! 

Because this workout doesn’t require any equipment or much time (even the most advanced version is only 17 minutes) – it would be a great workout to do as soon as you get out of bed, before you start your busy day!

Everything you will do is laid out for you step-by-step below.

The only thing YOU need to do before you get started is determine your individual fitness level.

It may take a little trial and error, but it’s ultimately up to you to determine which category best fits where you are in your fitness journey.

Here is a “generic” guide if you aren’t sure….

• Beginner: Working out a few weeks. 
• Intermediate: Working out a few months.
• Advanced: Working out a year ++
  

The follow-along video we filmed is for the ADVANCED circuit.

But because this is a progressive style workout, you can still use the video and follow along with us even if you choose the BEGINNER or INTERMEDIATE circuits!

For example:

• For the beginner version, you will follow along but stop the video after the first round (during the first rest break.)
  
  Since this workout calls for THREE of the same rounds, you would simply rewind the video to the beginning (or continue on your own) and repeat that circuit two more times.
•  For the intermediate version, you will follow along and then simply stop after the second rest period – before Vince goes into the final round.
• For the advanced version, just follow along! 

This may sound confusing, but it’s not! It’s simply ONE workout with THREE circuits that continue to build on the last!

But before you get started, we suggest you take a glance at the written step-by-step breakdown below or watching the follow on long video below so that you have a better understanding of what you will be doing!

Morning Workout Routine
(FOR EVERY FITNESS LEVEL)

Beginners Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 9 minutes 30 seconds

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

Intermediate Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 8 minutes 30 seconds
**Yes, this is 1 min-shorter than “beginners” – but that is only because you have one less minute of rest.

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

Advanced Morning Workout Routine
Total # of exercises: 30
Total duration (including rest time): 17 minutes

Workout:
Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds
Exercise 11: Jump Squats – 30 seconds
Exercise 12: Close Grip Push-Ups – 30 seconds
Exercise 13: Jump Lunges – 30 seconds
Exercise 14: Mountain Climbers – 30 seconds
Exercise 15: Reverse Snow Angels – 30 seconds

There are SO MANY things we LOVE about this workout….

It is FAST!
It requires NO EQUIPMENT!
It can be done from just about ANYWHERE!
It hits MULTIPLE MUSCLE GROUPS!
It incorporates BOTH STRENGTH AND CARDIO!
It can ADVANCE as you do!!

Oh, and one more thing …
This workout will be a challenge for ANYONE, but THE BEST way to exercise and diet is always in a way that is best for your own unique body type!

We created a quick FREE BODY TYPE QUIZ for you that is only 6-questions.

In just seconds, you will know your body type and be given tools to help you pick the best way to exercise and eat to reach your goals faster and easier! 

It’s already helped hundreds-of-thousands of men and women step away from generic plans and figure out what is best for their own unique genetics!

Take it HERE today for FREE! 

The post Try this “progressive” circuit every morning (catered to every fitness level) appeared first on V Shred.

We are kind of at a loss for words.

If you had told us in 2015 when we first started our journey to change millions of lives through a health and fitness channel on YouTube  that we would reach 2-MILLION SUBSCRIBERS with over 450 million total views and counting in just 5 short years we probably wouldn’t have believed you.

We knew we had lofty goals and knew we would reach them one day, but honestly we thought the milestone we just reached was going to take much longer.

Yet, because of you here we are.

In only 5 years, we have created one of the world’s most popular fitness YouTube Channels and just recently hit 2-Million Subscribers!

View this post on Instagram

A post shared by Vince Sant (@vin_sant)

It all started on March 2015… Four guys with a vision to simplify training and put the fun back in fitness.

Four guys that just wanted to show people that they can transform their body without endless hours in the gym and rabbit food diets.

Four guys that wanted to help people better their health and build self-confidence.

Now four people wanting to change lives has grown to a family of 2-MILLION from all over the world, and that is on YouTube alone.

We also have millions of social media followers, hundreds-of-thousands of custom training clients in 120+ countries, and have seen more people than we can count transform their bodies using our free YouTube workouts, free body-type quiz, and digital fitness programs.

We are humbled and proud to see our vision come to life so quickly and can’t thank you enough for your support in making it happen.

Thank you for trusting us with your fitness journey.
Thank you for subscribing and engaging with me on our YouTube Channel.
Thank you for always inspiring us.
Thank you for giving us a worldwide community of friends and family.

We promise to continue to provide you with all the tools you need to crush your workouts, nutrition advice that will help you create a healthy lifestyle, offer you the most cutting edge supplements money can buy, and continue to build our network of 24/7 support.

We want to give back to you guys for following along on the journey with us!

First .. we are giving you 30% OFF any Sculpt Nation order!
When you checkout just use the promo code: 2MILL30 – CLICK HERE TO SHOP!

Second .. I know our YouTube subscribers have been waiting on some new workout videos to hit the channel.

We have been working hard behind the scenes putting all that together and have a ton of content we are anxious to post.

We are kicking that off today with a BRAND NEW free workout for you guys!

This is a FULL BODY WORKOUT that only takes 10 minutes of your day and can be done with ZERO EQUIPMENT!

While you are sweating along with us, if you haven’t already make sure and hit the subscribe button on the channel and share this blog with a friend or two so we can continue to grow this amazing community.

We aren’t done yet! 3-Million … we are coming for you!

HERE IS HOW THIS TEN-MINUTE FAT HOME WORKOUT IS GONNA GO DOWN!

You can adapt this workout to YOUR fitness level!

The faster you go, the more rounds you will be able to complete in the set 10 minutes.

The heavier the DBs you use, or the greater the resistance of the bands, the harder the workout will be!

Or you can skip out on any equipment and only use your body weight!

Set a timer for 10 Minutes and repeat this 10 move circuit as many times as possible without resting! Let’s Go!

10 Min AT HOME Full Body Workout

• Goblet Squat w/shoulder press – 10 reps
• Reverse Lunges w/bicep curl – 10 reps each side
• Lateral Squats w/tricep kickback – 10 reps each side – 1 tricep kickback between sides
• 3-way-raise (lateral-to front-to upright) – 10 reps (one rep is all three)
• Push-Ups – to shoulder taps – 10 reps (one rep is after push up, and shoulder tap each arm)
• Glute Bridge – 10 reps followed by ISO hold
• Superman Pulses – 30 seconds – followed by ISO hold
• Glute Kick-Ups to fire hydrant – 10 reps of each movement – each side
• Mountain Climbers – 30 seconds
• Plank – 30 seconds

You will keep repeating this with NO REST until your TEN MINUTE TIMER IS UP! This 10 min workout will burn even more calories if you use dumbbells or resistance bands. You don’t always need fancy gym equipment or a large wide open space to get in a killer sweat session!

This workout is only 10 minutes so make sure you PUSH YOURSELF!! You can make an excuse, or you can MAKE time!

ONE MORE IMPORTANT THING….
While this workout is great to throw in when you are “in a pinch” and will no doubt make anyone work up a sweat and blast some major calories, when it comes to achieving optimal results, you need a long term plan that you can adhere to more days than not.

It needs to factor in your personal starting point, your end goal, and, most importantly, your body type.

We have a FREE BODY TYPE QUIZ that you can take that will take all the guesswork out and show you exactly how you should train and eat to fuel YOUR body!

We know if you are reading this you are probably already strapped for time.
Don’t worry! The FREE BODY TYPE QUIZ is only FIVE QUESTIONS.

Once you complete it, you will finally have the mystery taken out of how you should train and eat! So think of this quiz as only a few moments of your day that will give you back hours of time and stress later down the road!

DON’T FORGET ABOUT OUR SPECIAL THANK YOU …

We are giving you 30% off your Sculpt Nation order with codE: 2MILL30
So go stock up on all your favorites before the code expires! CLICK HERE TO SHOP!

THANK YOU AGAIN FOR BEING PART OF THIS MOVEMENT!!
It is because of your support that we achieved this amazing milestone. We are excited to continue to change lives – together!

If you’re not already following us on YouTube or our many social media channels, here are all the links! We look forward to connecting with you!

V Shred Instagram
V Shred For Women Instagram
Sculpt Nation Instagram
V Shred Facebook
V Shred For Women Facebook
Sculpt Nation Facebook
V Shred TikTok
Sculpt Nation TikTok
V Shred Twitter
Sculpt Nation Twitter
Pinterest
LinkedIn

The post 2 Million Strong: Thank You For Helping Us Change Lives appeared first on V Shred.

It is officially (unofficial) .. summer is here!!

Memorial Day marks the unofficial start of summer, and I don’t know about you, but I’m excited to take some of my workouts outside!

Today we’ve got a full-body workout that you can do from your backyard or wherever your Memorial Day weekend takes you!

It doesn’t require any equipment. We are using bodyweight only, and it can be adjusted to any fitness level!

Of course, you can do this working indoors if you choose, but as long as you are hydrated, try breaking a sweat outside!

Taking your workouts outdoors has a ton of benefits .. here are a few!

3 BENEFITS OF EXERCISING OUTSIDE

1: You May Burn More Calories
Some small studies found outdoor exercisers burn a few more calories than those who exercise indoors. The theory is that exercising outdoors exerts more energy.

Be careful.. this could have the opposite effect if you are attempting to workout when temperatures are extreme.

Working out when it’s too hot could affect your endurance. You may also be more tempted to shorten the duration of your workout.

Try doing your outdoor workouts early in the morning before temperatures spike, or later in the evening.

Always stay extra hydrated and above all.. listen to your body!

2: It Could Cheer You Up
Hundreds of studies have shown that soaking up the sun and being surrounded by mother nature helps alleviate stress and improve overall mood!

Exercising outdoors has even been shown to enhance your brain! Researchers say this is because being outside stimulates all five senses at once – something that can’t be achieved inside a gym or your living room.

Head outside .. breathe in some fresh air .. take a moment to appreciate the beauty around you! Maybe even take off your headphones and listen to the sounds of nature!

A little natural Vitamin D is no doubt a great motivator to get moving!

3: It Saves You Money
Gym memberships are not cheap. Not to mention, they often go unused.

How many times have you paid for a year and only showed up once or twice a week, or even worse, gone months without entering a building that you pay to use?

If you can go every day, a gym membership is no doubt worth the money. But despite what most believe, it’s not required to get in a solid training session.

That is why we focus on so many home workouts on our YouTube Channel, and why we recently created an entire program called MOVE that can be done from home. You can check that out HERE if you are interested!

ALRIGHT… let’s break a sweat!

Slap on some sunscreen, fill up your shaker with some Sculpt Nation BCAAs, and let’s get our Memorial Day sweat on … more calories burned means more bbq to enjoy later, right?

Oh … and speaking of BCAAs … in honor of Memorial Day, we are basically giving them away for free!!

For a LIMITED TIME we are giving you a whopping 40% off our entire Sculpt Nation supplement line!!! We never offer a coupon code with this steep of a discount! But these mega-savings are only going to be available for a limited time!

Use code MEMORIALDAY40 and stock-up on all your favorites before this promotion expires!

For those that don’t know what BCAAS are, that is an abbreviation for branch chain amino acids.

Quality BCAAs can not only help you recover from your workouts faster, they are also shown to help prime your muscles pre, during, and post workout.. creating the perfect atmosphere to help you get stronger and leaner!

Sculpt Nation BCAAs include “the big 3” amino acids in a perfect dose that assist in keeping your muscles fed and primed .. so that your body has support to stay in a balanced and anabolic (fat burning) state!

Alight .. hopefully you have your shaker of BCAAs on hand .. let’s get to work!

Full Body Workout Using ONLY Bodyweight

This fat-blasting workout consists of only 5 exercises. You will do all of them back-to-back without resting.

Once the entire circuit is complete, take a quick 30-second break before starting over again! You don’t want to rest any longer than that. The goal is to keep your heart rate up as high as possible.

Repeat the circuit as many times as you want. Don’t focus on the duration… just give it your all and keep going until you can’t do another round!

Exercise One: Dive Bomber Push Ups – 5 reps
Exercise Two: Alternating Jump Lunges – 10 reps each leg
Exercise Three: Spiderman Pushups – 5 reps each side
Exercise Four: Crab Kicks – 5 reps each side
Exercise Five: Pulse Squats – 30 seconds

Challenge yourself every round by going faster and harder! Or if you are doing this workout with your friends or family – see who can finish the most rounds in a set amount of time!

Get started on your summer body today!
To help you achieve the best results possible make sure and take advantage of our
MEGA MEMORIAL DAY PROMOTION!

CLICK HERE
Use Code MEMORIALDAY40 for 40% off your entire Sculpt Nation order!!

Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266869/
https://www.ncbi.nlm.nih.gov/pubmed/9309637
https://weather.com/health/fitness/news/10-ways-to-ignite-2012-06-01
https://pubs.acs.org/doi/full/10.1021/es101129n
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393816/
https://www.ncbi.nlm.nih.gov/pubmed/21996763

The post Suns Out Guns Out: Try This Full Body (Bodyweight Only) Memorial Day Workout appeared first on V Shred.