How To Target Your S-Curve (Instant Action Workouts)

February 6, 2013 by  
Filed under Top Fit Buzz Bodies (Interviews)

Now, as a reminder, the name of the game is about muscle separation. It’s about building up surrounding muscle groups to make your ‘desired’ muscle groups look a bit more special than they actually are.

 

FitBuzzer Kali

Kali

You can do that with weight training workouts, as you can spot reduce muscle building to some degree. AND by focusing on structured workouts that target key areas of your body.

That’s what the Fit Buzz Butt Activator workouts are designed to do.

So, today, I’ll post two examples of the Fit Buzz Butt Activator workouts that you can include into your regime.

But first, you need to understand the category that each of the exercises fall under. Because they all target certain areas of your body in different ways, based on the direction of the force of the movement.

exercises

There are of course 100’s of different exercises that you can do that will fit into each of these categories.

OSC/FBBA simply structures these for you so that you can zone in on the areas of your body that you want to work, with the split routines (As you can spot reduce muscle building to some degree).

Here are two of those workouts, which you can start using straight away.

Workout no.1

 

Upper body day exercises will include…

 

1) Horizontal press (Bench press and push up variations)

2) Horizontal pull (Rowing and face pull exercises)

3) Vertical press (Overhead press variations)

4) Vertical pull (Chin up, pull up, and pulldown variations)

5) Accessory 1 (Isolation exercise for traps, pecs, delts, lats, rear delts, bi’s, tri’s, or

grip)

6) Accessory 2 (Isolation exercise for traps, pecs, delts, lats, rear delts, bi’s, tri’s, or

grip)

 

Upper body split

Warm up with exercises that are similar to those that you’ll perform in the workout (10 minues).

 

1- Incline bench press

Barbell only Bench press (2-3 sets/5 rep Work set warm up)

  5 reps

  2 minute rest

  Repeat 4 more times (5 sets total)

2 – Rear delt raises

  10 reps total (5 each arm)

  2 minute rest

  Repeat 2 more times (3 sets total)

3 – Seated shoulder press

  5 reps

  2 minute rest

  Repeat 4 more times (5 sets total)

4 – Pull ups

  5 reps

  2 minute rest

  Repeat 4 more times (5 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

 

5a – Tricep cable extension (or DB tricep over head press) – 10 reps

  No rest

 

5b – DB Turned out Bicep Curl – 10 reps

  30 second rest

  Repeat both exercises

Warm down with dynamic stretches

 Fit Buzz associate Monica

monica

 

Workout no.2

Lower body day exercises will include…

1) Axial extension exercise

2) Axial semi-straight leg exercise

3) Anteroposterior bent leg or anteroposterior extension exercise

4) Anteroposterior straight leg or anteroposterior flexion exercise

 

Lower body split

Warm up with exercises that are similar to those that you’ll perform in the workout (10 minues).

1 – Bulgarian split squat

  6-8 reps

  2 minute rest

  Repeat 2 more times (3 sets total)

2 – Good mornings

  5 reps

  2 minute rest

  Repeat 4 more times (5 sets total)

3 – Pull throughs

  6-8 reps

  2 minute rest

   Repeat 2 more times (3 sets total)

4 – Glute ham raises

  6-8 reps

  2 minute rest

  Repeat 2 more times (3 sets total)

Jess’ shred…

Jess

 

As you can see, the name of the game is about getting specific with…

  • Shorter workouts
  • Structured exercises
  • Split routines

Both of these workouts contain No Nonsense Butt Building workouts AND Fit Buzz Butt Activator workouts in order to hit all of the necessary muscle fibers (Which is something that you may not have previously been doing).

It also includes exercises that will help you increase flexibility in your hips so that can perform your best squat, deadlift and variations of the core compound exercises.

 

squat

There are of course many ways to structure a workout in order to reach a specific goal. So if you are currently already on Operation S-Curve, you can expect there to be more workouts coming your way (Ebook AND video) so that you will always keep your body guessing/progressing.

New to FitBuzz?

Sign up here to get started on the 6 day FREE S-Curve course.

 

osc

 

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