Category Archives: Fitness Pros

3 Days Rowing Plan With a Magnetic Rowing Machine

Magnetic Rowing Machine

Rowing Plan With a Magnetic Rowing Machine

 Rowing machines can be a little intimidating to someone who simply wants to burn calories. But like all workouts and trainings, a rowing machine will definitely be a great way to spice up a cardio routine. Ergometers or erg, as they are fondly called, can actually burn about 250 to 280 calories in just a matter of 30 minutes while giving your gams, glutes, and abs the push they need. Top that with an astounding low-calorie diet and definitely, you are in for the most exciting moment in your life.

To start, here’s a 3 days rowing plan with a rowing machine interval workout.

Important Considerations

Before you start, there are a few things needed to be noted down for this workout. One is that it will geared for the purpose of using the highly recommended Sunny Health and Fitness SF-RW5515 Magnetic Rowing Machine. Think of an 8-level adjustable resistance on its magnetic tension system and you’ll definitely concede that this rower comes with all the necessities a fitness enthusiast needs to start with an intense yet injury-free and enjoyable rowing workout.

Add to that the comfort of a fully padded seat, non-slip grip handlebars, anti-slip foot pedals with adjustable foot straps, and a large LCD console to monitor time and performance. It is also easy to transport anywhere with its built-in wheels. Wherever you go, you can bring it with you so you won’t miss out.

Another important aspect usually taken for granted is the type of workwear to use when rowing. To prevent getting tangled, wear formfitting upper. Beginners can start at 2 to 3 resistance moving up as you improve. To prevent injuries, you may also want to keep those strokes below 20 per minute.

The 3-Day Rowing Plan With An SF-RW5515 Magnetic Rowing Machine
Magnetic Rowing Machine

Like any other cardio program, always start with stretching exercises to warm up those sinewy muscles. Then begin with a 10-minute “pick drill”. These partial movements will help “awaken” the stroke as well as the muscles prior to working up on full rowing motion. Then, you proceed with any of the following menu:

Workout 1: HIIT Sprints (Mondays)
Stroke Rate: 26 to 32
Duration: 38 to 40 minutes

  • Interval 1 – 30sec sprint/ 30sec rest (5 rounds); 2 minutes air squats

  • Interval 2 – 30sec sprint/ 30sec rest (5 rounds); 2 minutes push ups
  • Interval 3 – 30sec sprint/ 30sec rest (5 rounds); 2 minutes air squats

Workout 2: Pyramid Power (Wednesdays)  
Stroke rate 26 to 32
Duration: 42 minutes

  • 1 minute row
  • 1 minute rest
  • 2 minutes row
  • 2 minutes rest
  • 3 minutes row
  • 3 minutes rest
  • 4 minutes row
  • 4 minutes rest
  • 3 minutes row
  • 3 minutes rest
  • 2 minutes row
  • 2 minutes rest
  • 1 minute row
  • 1 minute rest


Workout 3: Lean Leapfrog (Fridays)
Stroke rate: 26 to 28
Duration: 46 minutes

  • 1 minute sprint with stroke 26
  • 1 minute rest
  • 1 minute sprint with stroke 28
  • 1 minute rest
  • 1 minute sprint with stroke 26
  • 1 minute rest
  • 1 minute sprint with stroke 28
  • 1 minute rest
  • 1 minute sprint with stroke 26
  • 1 minute rest
  • recovery for 2 minutes
  • repeat 3 to 5 times

Do take note that this 3 days rowing plan can be adjusted according to your requirements and preference. Designed for beginners, this can be used alternately on Mondays, Wednesdays and Fridays (or Tuesdays, Thursdays and Saturdays). The key is to do it every other day for the first 4 weeks in utmost consistency and moving up in frequency as you improve. With this rowing plan plus a reliable Sunny Health and Fitness SF-RW5515 Magnetic Rowing Machine to assist you, you are definitely on your way to more fab you.

Top 3 Proven Safe and Effective Pre Workout Supplement for 2016

 Athletes, weight watchers, and weight training enthusiasts always strive to attain new strength goals. It is either to boost the intensity of their workout or to take their endurance and stamina to the next level. But even if you have found the perfect protein shake recipe and post-workout supplements, you would still need more to maximize your workout performance. This is where a good pre workout supplement comes in.

But with hundreds, if not thousands, of brand running its gamut in the market today, finding one that will deliver the best results can be daunting. So, we scoured the market’s top-rated tried-and-tested brands and see what they come up for 2016. To get your pecks and glutes excited, here are the top 3 pre workout supplements:

1. Evlution Nutrition ENGN

EVL, short for , has always been one the go-to workout supplement brands in the market. Its reformulated ENGN brand comes highly recommended by adrenaline-junkies, workout enthusiasts, and endurance athletes as it delivers tunnel vision focus, mental clarity, superior drive, added pumps and strength, and unmatched stamina. Each bottle comes with Huperzine A, caffeine, Alpha Glycerylphosphorylcholine, infinergy, choline bitartrate, L-tyrosine, beta alanine, creatine magnapower and monohydrate, betaine, agmataine sulfate, niacin, vitamin B6 and B12.

Simply take 1 scoop at least 15 minutes before any workout with 8 ounces of cold water and enjoy unparalleled energy to fuel your workout regimen, more focus and less chances of crash.

2. Kaged Muscle PRE-KAGED Thermogenic Pre Workout Drink

Yet another top-rated pre workout supplement is the Kaged Muscle PRE-KAGED Thermogenic Pre Workout Drink. Partnering with reputable ingredient manufacturers, it offers this new supplement that passed the Micropure standards or tried-and-tested for purity and potency via 3rd party testing. Aside from Micropure BCAAs, each bottle contains pure L-citrulline, Leucine, Isoleucine, valine, creatine HCl, Capsimax, and many more to deliver astounding strength, focus, energy and endurance. It is also touted as a perfect supplement for weight loss.

It contains no sugar, no binders, no fillers, and no buffering agents. Gluten-free with zero meat components, it also boasts of superior solubility. Simply mix one scoop with 16 to 20 ounces of water in a shaker. Do consume within 30 minutes prior to workout for more effect and don’t forget to shake cup between sips.

3. Muscletech Vapor X5 Next Gen Pre-Workout Supplement

When it comes to intense pre workout supplement that delivers topnotch neurosensory experience, the Muscletech Vapor X5 Next Gen is a definite must-have. This 5-in-1 pre workout powdered formula boasts of unparalleled energy and focus, ultimate neurosensory experience, astounding muscle-building power, enhanced strength and endurance, and intensified muscle pumps.

Muscletech Vapor X5 Next Gen Pre Workout Supplement comes with an innovative funnel scoop for easy mixing and drinking even when on the go. To test for tolerance, try out 1 scoop with 8 ounces of cold water and make sure to consume it 30 minutes before working out. Increase it into 2 scoops for 16 ounces of cold water after tolerance level has been clearly assessed. To give your tastebuds a lift, each bottle comes in different flavors: blue raspberry fusion, fruit punch blast, icy rocket freeze, and candy watermelon.

Move It Up A Notch Higher

There is no limit to what one can achieve. This is why a pre workout supplement are concocted to amplify energy, focus, and endurance in the gym, on the road, and everywhere else where such are required. Slay your old workout routine with any of these supplements but make sure to check with a doctor or professional should you have certain health conditions that will prove to be triggered with any of its ingredients.

4 Most Stylish Fitness Tracker That Add Spaz To Your Outfit

most stylish fitness trackers Want to add more charm to your fitness regimen? With the surge of tech-savvy thingamajigs these days, finding the most stylish fitness tracker which you can wear no matter the time of day can be mind-boggling. With the hundreds of new brands pouring into the market, finding one that fit your individual needs will definitely need a lot of inquisitive thinking.

To make it easier for you though, we came up with a list of the most popular ones designed specifically for a particular segment in the market. Here are they:

1. Sleep Improvement with Jawbone UP2 Fitness Tracker

If your love for jewelries mirrors that of fitness then, go for this ultra elegant Jawbone UP2 Fitness Tracker.  Lightweight with hook clasp, it is designed to look like just any bracelet you wear to a party. Aside from this oat style, it also sports gunmetal, turquoise, black diamond, and purple orchid design to suit an individual’s peculiar taste. Aesthetics aside, it automatically tracks a person’s activities and sleep. It also comes with a  Smart Coach for added motivation and Smart AlarmTM which served as a sensor on when to wake you from enjoying an optimized sleep cycle.

Designed with 10 days battery life, the Jawbone UP2 Fitness Tracker can also synch wirelessly to any smart device. Monitor via your tablet or smartphone. Share on social media via specialized apps. Best of all, wear it like an accessory as you dress to impress.

2. Run Smart with Garmin Vivosmart HR+

If your passion is for running, then the Garmin Vivosmart HR+ will give you that extra mile of awesomeness. It is built with integrated GPS, running metrics, move IQ, heart rate monitoring, and app-ready social sharing. Made with rugged heavy-duty construction complete with 5 ATM waterproof rating, it allows you to keep track of your every move as you run, walk, bike, swim, or do elliptical training.

Pair it with your smartphone to count not just steps and strides but also calories, floor climbed, and intensity. Slim with an always-on touchscreen display, you can choose from black, Kona purple or midnight blue to add more spaz to your style.

3. For Prolific Fitness Movers – MOOV NOW


If you are one who does CrossFit 3 to 4 times a week or run 5 miles  and swim 50 laps every other day, the MOOV NOW screams just for your unique rigorous lifestyle. Think about: real-time audio coaching, swim tracking, stroke detection, lap counting, and so on. This wearable fitness coach is designed to help improve your form and performance—and bring your experience to a whole new level day after day, week after week.

Added features like 6 months battery life, lightweight and breathable material, strapping versatility, Omni Motion sensors, free guided programs, and so on. Definitely the MOOV NOW is not just for mere style form but for a more motivated fitness regimen that delivers awesome results.

4. Budget-Friendly Xiaomi Wristband

Want the most stylish fitness tracker but low on cash? Check out the recently UPDATED Xiaomi Monitor Wristband 2. Designed with 0.42-inch OLED display screen and one-touch operating mode, this budget-friendly fitness tracker is built to impress without making you bankrupt. It features a heart rate monitor, passometer, sleep tracker, message reminder and call reminder, too. Though cannot be used for swimming or diving, it is IP67 water resistant and dustproof design. Standby power is 20 days making it a great companion wherever you go.

Do take note that it can only support Bluetooth 4.0, Android 4.4, and iOS 7.0 and other smartphones running on the same levels. To improve lifestyle, synch the Xiaomi 2 fitness tracker with an app like GoogleFit or AppleHealth which can help analyze fitness, sleep and other activities. This one comes in green, pink and black.

In  A Nutshell


Just because you sweat and gasp for breath doesn’t mean you can’t do it in style. Any of the listed most stylish fitness tracker selections above can help you keep track of your overall needs. From accurate step counting to reliable sleep tracking, heart rate monitoring, and yes, social media sharing—there’s definitely one designed for your unique requirements and taste. So, take your pick and head-off to Amazon. With a wearable fitness tracker that won’t embarrass you even when out and about, what else could go wrong with your regimen?

Tough But Doable Exercises to Boost Metabolism

 Everyone knows that metabolism always slows down with age. As one reaches their late 20s, the big M starts to diminish leaving those bulges and extra fats harder to get rid of. Going on a weight loss program during this time can actually be achieved if you put not just your stomach and heart to it but your muscles, too. With fitness experts like Joy Prouty, for instance, one can finally get into tough but doable exercises to boost metabolism and achieve your goals faster.

The Metabolism-Boosting Workout

There lies some highly recommended strength regimen at the heart of these exercises to boost metabolism. This metabolism-boosting workout aims to build firm and lean muscle. Be reminded that the more muscles you develop, the more calories you burn, and the more intensified metabolism is. Though calorie-burning affects each age bracket differently, these five (5) highly recommended strength moves are meant to deliver a jolt to any person of any age slumbering metabolism.

Things Needed:

  • An exercise mat (or a yoga mat)
  • 1 set of 10 to 15 pounds dumbbells
  • 1 set of 5 to 8 pounds of dumbbells


  • Perform workout on 3 non-consecutive days per week (example: M-W-F or T-Th-S).
  • Perform in sets of 2 with 8 to 10 reps on heavy dumbbells for each exercise.
  • Alternate days with another 2 sets with 12 to 14 reps via lighter dumbbells.
  • Add yoga or Pilates and mini-cardio boosts.

1. Pendulum Kickback

Purpose: To tone triceps, thighs and butt areas.
How to:
• On a standing position, hold a dumbbell on both hands with the right leg straight in front and off the floor at 6 to 12 inches.
• Flex your foot and make sure elbows are bent 90 degrees leaving the forearms parallel to the floor.
• Swing the right leg towards the rear like a pendulum while squeezing glutes as you straighten out your arms.
• Return to starting position.
• Repeat by switching legs.

2. Crouch and Pull

Purpose: Helps to tone upper back, shoulders, arms, obliques, thighs and butt areas
How to:

  • Stand with feet apart according to shoulder width while holding a dumbbell in each hand.
  • Sit back in a partial squat and hinge dumbbells forward in a 45-degree angle from your hips, arms must be below shoulders, while palms are facing in.
  • Keep the lower body still as a statue and slowly rotate torso to the right while bending the right arm and pulling a dumbbell towards the chest. Make sure elbows are pointing toward the ceiling when doing so.
  • Start again and repeat alternately.
  • You may use a chair for support in case of a bad back.

3. Knee Hugger Chest Fly

Purpose: To tone the abdominal and chest muscles
How to:

  • Hold dumbbells in both hands.
  • Now, lie on the mat face-up and the knees bent with shins parallel to the floor.
  • Put arms out on your sides with the elbows slightly bent and palms face-up.
  • Contract your abdominal area when lifting the hips at approximately 3 inches above the floor.
  • While doing so, make sure to squeeze those chest muscles when raising your arms and bringing dumbbells together over the chest.
  • Lower and repeat again.

4. Lift Off Lunge

Purpose: Help tone the triceps, shoulders, butt and thighs.
How to:

  • Stand straight with feet hip-width apart.
  • Place dumbbells in shoulder position with palms forward.
  • Step your right foot back at approximately 2 feet by bending both knees and lowered until left thigh is parallel to the floor. Knees must be over ankle.
  • Press into your left foot and stand straight up in such a way that you’re balance lies on your left leg.
  • Press weights overhead and without touching the ground, carefully swing your right leg back into lunge position while you carefully lower those weights.
  • Repeat and switch legs.

Bonus Exercises

Add mini cardio workouts in a span of 3 reps of 15 to 20 –minute bouts each day of the week. You can do running on a treadmill or biking via a trainer. By doing this, you will effectively reduce fat as well as improve overall agility. Add yoga or Pilates to your exercises to boost metabolism even more. You can do it after work or just right before bedtime. Do at least three sequences of your favorite Savasanas. Apart from regulating sleep, proven to greatly impact weight loss, these exercises also provide mental clarity and reduction of stress.

Exercise Your Way to Success

When age keeps up with you, finding the right exercises to boost metabolism may sound far-fetch but not unlikely. Do consult with a reliable fitness trainer for proper guidance. If you have a chronic illness, it is also essential to talk with your physician before engaging in any metabolism-boosting activity to ensure safety. In all things else, eat and drink healthy.

Best Push Up App for iOS and Android

There is nothing more time-consuming than working out in a gym. With all the work commitments you have, the idea of adding that to your daily itinerary can sometimes make it nauseating. So, why don’t you simply learn to do push ups as an exercise which you can easily do at home? Push up exercises are great for upper body conditioning, core strength development, increased bone and muscle mass, and increased metabolism. Arm with the best push up app for either iOS or Android smartphones, you can finally have easy access to a more beneficial and scalable fitness level.

To help in mastering push-ups, here are two of the best push up app selections for iOS and Android.

iOS Push Up App

If you have an iPhone or iPad, you would need a push up app that will work on an iOS operating system. Here are two of the best push up app for iOS:

#1. XFIT Push Up App


The XFit Push UP app is the ultimate exercise guide for you. It features 40+ unique exercises on with levels of difficulty for you to progress from week to week. What makes it even more interesting is the audio and video accompaniment ensuring that exercises are being done as accurately as possible. Its Lolo beat-sync technology helps to match your workout with the best music tempo to keep you going.

In just as short as 6 weeks at 3 workouts per week, you can finally rock ripped chest, shoulders, glutes, back, triceps, biceps and core. To get into perfect form, add equipment like weights, balls and resistance cords. With lolo Connect, you can also keep track of your progress and save your stats on a cloud server and then, share it on Facebook.

The XFit Push up app is compatible with Bluetooth audio and supports retina display. It also comes cheap and easy to download. But if you want something free..

#2. Maxwell Pushups Coach Free


Here’s a free push up app for iOS phones. Well designed for someone who want more fun and pleasure in working out, it plays music while you do the 10 push up postures introduced via infomercial. It tracks one’s push up trainings and calories burned while allowing you to create custom push up reminders. A graphical log of each push up and burnt calories in the process can also be tracked using its unique analytics.

Make your own exercise plan and have your own passcode function which also supports touch ID. Backstage running is also supported in this best push up app for free on iOS. Then, share your training with friends. Other support features: WiFi backup/restore and Dropbox backup/restore. It can also be downloaded on Apple Watch.

However, if your phone is running on Android..

Top Two Android Push Up Apps

Most smartphones today run on Android. So, if you have a Samsung, an LG, Oppo, HTc, and other phones running on Android operating system, here are the best push up app selections for you.

#1. Runtastic Push Up PRO


One of the best push up app for Android is the Runtastic Push Up PRO. This app helps craft your workout regimen for an approximate number of weeks with 100 push ups in mind by simply triangulating your age, weight and height. It is used as some AI push-up trainer that motivates and monitors your progress as you exert efforts into the program. It features tri-level sport science training plans, voice coach, auto countdown timer for in-between-set breaks, proximity sensor counting of push ups done, and training statistics.

This push up app also awakens the competitiveness in you. It allows you to see how your ranking fare with that of your friends. Aside from easy upload of activities from, it also allows social media sharing making it one of the savviest tech-inspired push up app ever done.

If you want free..

#2. FREE PushUps Trainer


If you simply want to test your dedication before getting into real action, the best push up app that’s free on Android is the PushUps Trainer app. One of the easiest app to use, it allows you to choose the difficulty level and the workout length for you to start building your body. Think about user-friendly instructions and engaging animations. It even has a user interface that doesn’t have to make your head go bonkers.

The Free PushUps Trainer app for Android allows you to choose 5 to 10 minute workouts. You can mix and match your workout regimen and then, pre-set their difficulty levels. Keep track of your progress with its cloud-based integration program. You may also freely share your progress with friends and family on Facebook and Twitter.


If the gym is off your to-do list but working out is a must to improve your physique then, by all means, download any of these best push up app. There is really no better exercise that you can do at home than the humble push up. All you need to have is an adequate space to thrown down on all fours, and dumbbells or a fitness ball—and you are good to go!