Zombie Survival Workout

HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!

Have a great day and great Halloween!

-Alex Costa-

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SUPER BOWL SUNDAY

Super Bowl Sunday Workout

Super bowl Sunday🏈🏈🏈
Here’s an entertaining workout for those who get bored with the game😂 hopefully there are a lot of turnovers and sacks cause I’m in it for the food haha
Hope everyone has a great night watching the game and has safe drives home from wherever you are. Please don’t drink and drive. By doing that you are not only making one of the dumbest mistakes of your life but you are putting your life in danger as well as others who don’t deserve to deal with that. Sorry for having a serious moment but I know it’s a big event and the bars will be packed. With that being said, have fun and go eagles!!

Workout Wednesday (LEGS)

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It’s HUMPPPP DAAAY! I got a good one for you!!

Unless you hate legs, then you probably won’t do this one…

You should still try this cause there is nothing like a good ol leg day.

So let me explain how this one will work. We are starting with a back squat to front squat. You have 5 sets of 6 total, 3 each variation. So you will get under the bar and un-rack it, walk it out, do 3 back squats then re-rack it. Now don’t walk away just yet, as soon as you re-rack it, set it up for a front squat and bring that baby back out for 3 reps. After you complete those 3 reps then rack it and grab a drink, you have just finished one set.

Afterwards, we have a super set of stiff leg deadlifts with dumbbells and sissy squats. If you don’t know how to do these, click on the exercise link above or go to the Vault of Gainz page to see my exercise library.

Next we have leg press. We are tackling 100 reps with as little rest as possible so try getting as many reps done as possible each time until you reach 100. Don’t load the leg press so heavy you can’t do 10, load it accordingly. 1-2 plates on each side is plenty.

Time to finish off with calves. We are staying at the leg press for this. We will do 3 sets of 30 reps, 10 will be with your toes pointed inward, 10 with your toes pointed straight then the last 10 will be with your toes pointed outward. This will help to work all angles of the calf.

After you can finish with some cool down stretching or some walking lunges. This workout will give you a pump and a challenge so bring your A game for this one!!

Hope you have a great day!!
-Alex Costa-

300 Workout (Workout Wednesday)

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Workout Wednesday

 

This workout is quite challenging so get ready to put your blood, sweat and tears into this one!! okay , maybe not blood but a lot of sweat and tears… More tears than anything.

We have a 300 rep workout. This will consist of 10 total exercises with 30 repetitions at each exercise. You will start on the left which is mainly upper body and do that whole left column. Afterwards, you will move to the right side which is more lower body.

The goal is to go through this whole workout without taking much of a break. If you are a beginner, I would definitely recommend maybe even at least 10 seconds after each exercise to start then slowly get rid of the rest. Judge rest time on what you can handle. This workout is supposed to be challenging and push you but listen to your body and take mini rest periods if needed. This workout will take you anywhere from approximately 10-20 minutes depending on rest periods. If you do not know how to do an exercise, click on the Vault of Gainz to see the exercise library.

Make sure you do some kind of warm up of about 5 minutes prior to starting the 300 workout. I would also recommend a cool down of about 10 minutes to bring the heart rate back down. This could be stretching or a nice and easy jog.

Let me know if you are brave enough to take this one on and tell me how it goes!! Have a great day!

   -Alex Costa-

 

How To: Stiff Leg Deadlift With Dumbbells or Kettlebells

Here is a video to help clear up what form should look like on a stiff leg deadlift with dumbbells or a kettlebell! There are a lot of common mistakes that I would like to point out so you reduce the chances of injury and increase the chances of gaining strength and muscle!

This is a solid exercise for your posterior chain!!

I hope everyone is having a great week and enjoys the weekend!
-Alex Costa-

 

FREE FITNESS PROGRAMS!!!

As of last night, I released 2 training programs to give you something that you can work on! I have one for both males and females! Please go check them out and share them with your friends and family! I spent a lot of time on these, especially Operation Bulk X. I hope it helps you get started on some of your goals! It will definitely help you transform your health.

*They have a built in exercise library so you don’t get confused on exercises!

 

Step #1) Go to the “Menu” button at the top of the website

Step #2) Click on “Workout Programs”

Step #3) Choose whichever program you’d like to start

Step #4) Download the PDF to your phone or computer so you can quickly access it at the gym!

 

Click HERE to go to workout page

Hope everyone is having a great day!! I will be putting up more content and videos to help you through the programs!

-Alex Costa-

Core Workout Challenge

I have a challenge today! Perform this core workout and see how many rounds you can complete in 10 minutes! If you get 5 rounds the first time then come back and try to beat that with 6 rounds next attempt! Hope everyone had a great weekend! I will catch you guys tomorrow with another video.

    -Alex Costa-

Arm Circuit WORKOUT

 

This workout is guaranteed to give you a pump! We throw this in at the end of our full arm workout and do it for 3 rounds. Try this out and let me know what you think!

If you like the content let me know and if you want me to cover any topics in a video throw me an email at Costafitness1@gmail.com

I hope everyone has a good day!
      -Alex Costa-

5 Minute Ab Workout For Home

Todays video is a complete ab workout you can get done in just 5 MINUTES!! You do not need any equipment either so it can be done at home when you wake up or before bed. I hope you all like the content so far, thanks for the support, I will be back tomorrow with another video! If you want me to make a video over anything just send me an email or message!

         -Alex Costa-

 

Workout Wednesday (Bodyweight Circuit)

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Hello everyone, welcome back to the website. In todays post I would like to go into more detail with this workout Wednesday. If you are following me on Instagram then you will usually see a post on Wednesday evening which will hold a workout of some type. I will do the same thing today on my Instagram. Follow me on Instagram @costalottamoney1

I will post the exercise videos in this post below. You will perform this circuit of exercises for as many rounds as possible in 12 minutes. So what I will do is set a timer on my phone and whenever it goes off at the end I write down how many rounds I have completed. If I get through 5 the first time, I try to go for 6 the next time I go to take on that workout again. Now just because you want to try getting through the workout and complete more in the same amount of time that next time you do the same workout, doesn’t mean speed through the reps and make them sloppy. I want you to aim for quality repetitions.

This workout will not last very long but will make up when it comes to intensity of the training session. It is important that you implement a proper warm up before starting and a cool down afterwards. I would do about 5-10 minutes on a bike or elliptical for the warm up and for the cool down, I like to do some walking lunges and light stretching.

Now let me give you the exercises in order here below:

 

 

So there you have it, hit up this workout and let me know how many rounds you got through! I have been thinking about doing something big starting in October to help you all out! I am really excited to announce it but for now I have to wait and make sure I have everything ready for it. I also have other announcements I will make when I make that one as well. I hope everyone is having a great week and a good start to fall! Hit me up if you have any questions!!

 

                  -Alex Costa-