fitnessbykobi.com

Ok so this site is up and running and I would like to incorporate all fitness related issues in this blog. Ask questions, leave comments, testimonials, anything and everything. Let's make this site active and promote fitness. "FITNESS IS NOT A LUXURY, IT IS A NECESSITY." (TM)

Looking to tone up but I have not been a regular at the gym bc I work long hours (bad excuse) but I am comfortable at the weight I am and don't want to lose or gain (as in bulk up from lifting weights)... what kind of training do you recommend?

Hello Little Ness, you can do a wide array of things regarding working out. Depending on your schedule and your demands you can also pick up an Insanity DVD or any other DVD's found at Beachbody.com

That site is pretty helpful and many people have seen results using these DVD's - also maybe try training with kobi if you are ever in the NYC area. Fitness By Kobi

Hey Robby, so here goes your program. We need to always have your heart rate elevated and make you move quickly. I will incorporate lots of supersets, drop sets and some cardio:

Workout #1 - Cardio/Shoulders/Triceps

Start off with One mile on the elliptical at level 3 and make sure that it is completed within 12 minutes. Once off the elliptical you begin your workout.

DB Lateral Raises Superset with Bench Dips then immediately 30 Second Jumping Jacks - 4 sets of 20 reps with only a 20 second rest to recover after every set
DB Frontal Raises Superset with Rope Pressdowns then immediately 25 Sit-up's - 4 sets of 15 reps with only a 20 second rest to recover after every set
DB Arnold Presses Superset with DB Kick Backs then immediately 50 crunches - 4 sets of 15 reps with only a 20 second rest to recover after every set

End your workout WIth One mile on the Treadmill in under 14 minutes

Workout #2 - Cardio/Legs/Back

Start off with One mile on the elliptical - same as workout #1

Leg extensions Superset with Close Grip Lat pulldowns - 4 sets of 20, 20, 15, 15 reps - same rest period as workout #1 and also keep strict form
Squats Superset with DB Rows - Same as Above
Step-Up's (use blocks or a bench) Superset with Machine Rows - Same as Above
Stiff-Legged Dead-lifts (DB) Superset with Hyperextensions - 3 sets of 15 reps and keep good strict form

Workout #3 - Ab's/Chest

Start off the workout with the following routines:

Crunches - 100 reps - 3 sets
Leg Raises Superset with Scissors - 3 sets of 15 reps (The Scissors you do for at least 30 seconds)
Hanging Knee Raises - 30 total

DB Presses Superset with Pec-Dec Fly's - 4 sets of 25 reps - keep a light weight and keep your heart rate up and move quickly
Machine Presses Superset with Cable Crossovers -4 sets of 20 reps and same as above
Incline Smith Machine Presses Superset with Push-Up's - 3 sets of 15 reps

Workout #4 - Biceps & Cardio

DB Curls Superset with Cable Curls - 4 sets of 15 reps on the DB's and 20 reps on the Cable (yes this will being to burn ASAP)
21's using a Barbell Superset with Machine Curls - 4 sets of 21
Hammer Curls - 50 Total

After your workout you begin to use the elliptical for two miles on level 3 and then two miles on the bike at a high level of resistance

Thanks Kobi....With your inspiration, after 3 months of eating good and alot of cardio I've dropped 40 pounds and feel like a champ. Now im ready to tackle this next program to contiue loosing and start toning. Im excited and cant wait to hit the gym n put it to work today. Ill keep u updated with my progress. Thanks again.

Your Brother from anothe Mother
Big Love....soon to be Slim Love...

Fantastic workout, Kobi!!! Love it! Thanks for sharing it! :)

My question for you Superman is: I am in the middle of P90x Classic Version. However, I feel like my calve muscles are getting huge, my delts n biceps. I want to really lean up and burn fat. So I know that I should do more cardio but what type? Drills, HITT, Tabata, LISS, Insanity Pure cardio? What do u suggest?

U ROCK!

Day one was great..felt the burn in my shoulders and tries...kept my heart rate up and worked up a good swet..and u know how i am about treadmillls...got that mile done in under 12 min...feel like a champ..on to day 2.4evh

Yo Robby so happy to hear that you enjoyed the first workout. Let's give this routine a 2-3 week trial and from there I will develop some new routines and new programs to help you lose weight. You know my credentials are high and I got what it takes to help you.

Thanks

Ok Rhianna AKA BodiesXtreme,

Try this leg workout and report back with your thoughts, questions and input.

Warm-up with a mile on the treadmill in under 12 minutes if possible. Then immediately go into the workout.

Leg Extensions Superset w/Alternate Lunges - 4 sets total (25 repetitions on the leg extensions and 20 lunges on each leg) then go right into push-up's after every set and rest for 30 seconds between sets

Bench step-up's Superset w/Jump Squats - 4 sets total (20 step-up's and 25 jump Squats) then go right into bench dips (25 reps)

Stiff-Legged Deadlifts (use DB's for 20 reps) followed by 50 Mountain climbers followed by 25 Sumo Squats then DB Kickbacks (light and strict for 50 reps

Butt-lifts - 3 sets of 50 reps - 1st set regular, 2nd set your feet on a physio ball and 3rd set one leg up in the air while the other leg is down on a medicine bal

Good Luck

I'll get it on it ASAP. My miles are always done under 7 mins. My legs are fierce and can take anything. Its my upper body that needs strength. I will definitely start doing it. How often should I do this? Now make me an upper body workout Champ!

Did the leg workout this morning! I can't thank u enough for it! It's EXACTLY what I have been needing. Something to work me hard to the core. My abs, thighs, & butt were on fire. Can't wait for the upper body workout!

Ok Rhianna happy to hear that you enjoyed the leg routine in LA. I like fast pace workouts with little resting time and making sure you give it all you have. your next workout is as follows:

Sit-up's Superset w/Hyperextensions - 4 sets of 25 reps - this is a good core routine
Hanging Knee Raises Superset w/Hip thrusts - 4 sets (15 reps on the knee raises and 50 reps on the hip thrusts)
30 Second oblique Planks Superset w/Oblique twists using a 10 pound DB (50 reps) - 3 sets

DB lateral raises Superset w/ DB Rows & Lat pulldowns - 4 sets of 20 reps and 30 second rest in between every set (this is known as a tri-set or a giant set if you want)

DB Frontal raises Superset w/Pull-ups & Shoulder Presses - 4 sets of 20 reps on the shoulder exercises and at least 8-10 on the pull-up's

Upright Rows (use a cable bar or a barbell) Superset w/Cable Rows - 3 sets of 15 reps - make sure to use strict form and good contractions

Finish up your workout with 4 sets of 15 push-up's

So I did the upper body workout. Loved it as well. Although I tweaked it a bit and started with the DB frontal raise superset.Pull ups are my biggest challenge so I wanted to do that set before I did anything else. Seriously, I can't thank u enough. Can't wait for more! Bring it on!

Ok its cool that you tweaked the workout a little but after a few more weeks you should become stronger and able to do pull up's before and/or after your workout. So I figured I give you an arm workout to get you a bit more defined and stronger..........

TRICEPS:

Rope Pressdowns Superset w/Bench Dips - 4 sets of 25 reps (use a good weight that is challenging on the rope and try to do bench dips with either two benches or one bench with your feet straight out)

DB Kickbacks Superset w/DB Overhead Ext. - 4 sets - the DB Kickbacks use a moderate weight for 50 reps and the DB Overhead 20 reps

Push-up's Superset w/ DB Skull Crushers - 3 sets total - 15 push-up's & 15 reps on the Skull crushers

BICEPS:

Alternate DB Curls - 4 sets of 25 reps - keep a constant weight and rest 30 seconds in between sets

Hammer curls Superset w/Concentration Curls - 3 sets of 20 reps (On the hammer curls hold one arm up in a curl position while doing the reps on the other hand then switch)

21's (you can use either a barbell or a cable bar curl)



Good Luck and Enjoy

Oh my gosh!!! Love these workouts, Kobi! I can't wait to try that leg workout!! Tuesday it is!! :)

So, today I tried Workout #1: Cardio/Shoulders/Tri's...what an amazing workout!! I am trying to put on some size so I used the heaviest weight that I possibly could but stuck with the rep range that you recommended. It was absolutely AMAZING!!! I added a 15#DB to the sit-ups and did lower abs with a 10# med ball for the crunch section. I'm so excited to try cardio/legs/back tomorrow!! I'll let you know how it goes!! Thanks a million, Kobi, for putting these out there for us!!! :)

Ok so the above mentioned routines have been used by many people now and the feed back via email and facebook is great. Here is a good chest and hamstring workout:

I obviously love push-up's as many can see, so like most routines we begin with a total of 50 - as many sets and time as it takes.


Dumbbell Presses (Flat Bench) Superset with Cable Crossover's - 4 sets of 20 reps with proper form and strict contractions on each repetition

Pec-Dec fly's Superset with Incline DB Presses - 4 sets of 15 reps of 20 reps on the Fly's and 15 reps on the Incline Presses

Pull Overs (Barbell or DB) - 3 sets of 25 reps



Stiff-Legged Deadlifts Superset w/Leg Curls - 4 sets of 20 reps - nice and strict

Butt-Lifts (use two medicine balls and put one foot on each ball) - 50 reps then put one foot on the ball and one in mid air and do 50 reps on each

Enjoy

So I doubled up today with your work outs. Did both upper and lower body. Knocked out the mile in 6:36 and 1736 calories. My legs are still shaking and my arms are tight. Killer workout but I won't do it before my class again. I'm spent Kobi!

10lbs and 1 inch off weights! More programs please!

*Waist*

WOW RHIANNA I AM SO HAPPY YOU ARE ENJOYING MY ROUTINES - YOU HAVE A FEW GOOD ONES IN MY BOOK SO GO TO THOSE CHAPTERS AND START WITH THE BEGINNER ROUTINES AND WORK YOUR WAY UP TO ADVANCED. HOWEVER, HERE IS A LEG ROUTINE DESIGNED FOR YOU:

YOU TOLD ME YOU WNATED ROCK HARD LEGS AND ASS SO HERE IT IS

LEG EXTENSIONS (USE A CHALLENGING WEIGHT BUT NOT TOO HEAVY) SUPERSET WITH ALTERNATE LUNGES (USE 10 POUND DB'S BY YOUR SIDE) - 4 SETS OF 20 REPS ON BOTH EXERCISES FOR THE FIRST TWO SETS THEN INCREASE THE WEIGHT ON THE LEG EXTENSIONS AND KEEP THE SAME WEIGHT ON THE LINGES AND DO 2 MORE SETS OF 15 REPS

SMITH MACHINE SQUATS (EASY WEIGHT AND MAKE SURE YOUR FORM IS ON POINT) SUPERSET WITH LEG PRESS - 4 SETS OF 20 REPS WITH 30 SECOND REST AND MAKE SURE YOU DO NOT LOCK ON BOTH EXERCISES

STEP-UP'S SUPERSET WITH STIFF LEGGED DEADLIFTS (USE DB'S) - 3 SETS OF 15 REPS

BUTT-LIFTS WITH YOUR FEET ON THE PHYSIOBALL - 3 SETS OF 50 REPS AND MAKE SURE YOU RAISE YOUR BUTT HIGH

Just did the leg workout. My legs are still shaking. Feels like I just ran 6 miles but didn't. Good Stuff! Need full body KOBI!

I can't wait to try this leg routine! Tomorrow is your shoulder and Tri workout, but Wednesday I'm gonna give it a shot!!! Thinking I might need to get your book, too... ;). Thanks for taking the time to post these, Kobi!!!! We really do appreciate it and they are incredible workouts! :)

Getting ready for the LEG workout tmrw.

I showed your leg workout routine to one of my clients. She loved it. She will hate me tomorrow:)

December 22, 2010

So here is a good triceps and obliques routine I did for 30 minutes. Give it a try - my heart rate was up and felt a great burn. You can have successful workouts in little amounts of time if you contract the muscles and limit your resting periods. Not every workout must be the usual stereotypical hour.

Rope Press-downs Superset with Overhead DB Extension (seated) - first two sets I did 15 reps on each and then increased the weight and did two sets of 12 reps. I contracted and paused at the bottom of the press-downs for a good second hold.
- Immediately went into hanging leg raises to the sides (15 on each side) and repeated the whole routine again. In other words it went like this: Rope Press-downs followed by DB Ext. followed by hanging leg raises.

Skull Crushers (using DB's) Superset w/close grip bar Press-downs - 4 sets of 15 reps (strict and tight on the press-downs)
- immediately went into Oblique Twists using a 10 pound DB for 50 reps - 4 sets. Again this pattern is the same as mentioned above....

Bench Dips (using two benches) Superset w/Close Grip Push-up's (I went down slow and up slow on the push-up's - 3 sets of 20 reps (by the end of these sets I was in some pain and burning)
- Immediately went into BOSU BALL BICYCLE CRUNCHES - 4 sets of 50 reps and same pattern as mentioned above.

Hey give this a try and let me know how it goes......

This one looks super fun and effective!! Can't wait to try it! :)

So, Kobi is helping me get ready for a show and I wanted to share the amazing program that he set up for me...this is only the first month. I have already been getting several comments on the results! My problem areas are the legs and butt so he focused two days on them. Give it a try! It is super intense and each one is an amazing workout!


WORKOUT REGIMENT FOR COMPETITION


WORKOUT #1 – LEGS/CALVES/AB’S

Warm-up with a mile on either the elliptical or treadmill or bike – get nice and warm and start the workout immediately after

Leg Extensions – 4 sets of 20, 15, 15, 12 reps with a one second hold at the top for maximum contraction

Smith Machine Squats – 4 sets of 20 reps – feet shoulder width apart with 30 second rest and make sure that your hamstrings are parallel to the floor (challenge yourself)

Alternate DB Lunges Superset w/Leg Press – 4 sets of 15 reps – use 15 or 20 lb. dumbbells and maintain perfect form and both balance and stability

Stiff-Legged Deadlifts – 3 sets of 20 reps with a moderate weight DB – if you are flexible and able to touch to your toes then elevate yourself by doing it on a bench or platform

Leg Curls – 3 sets of 15 reps with a hold at the top of the motion – your hamstrings are going to be important in most poses and overall physique

Seated Calf Raises – 4 sets of 15 reps and try to go on your toes, meaning full extension

Standing Calf Raises – 4 sets of 20 reps with strict form and hold at the top for a second – go light so this way no pressure is placed on your back

Hanging Leg Raises – 4 sets of 15 reps (go slow up and slow down so you don’t swing or rock)

Weighted Crunches – 4 sets of 50 reps with strict contractions and place the weight in back of your head

Reverse Crunches – 4 sets of 40 reps – goggle it if you don’t know what it is






WORKOUT #2 – CHEST/SHOULDERS

Pec-Dec Fly’s Superset w/DB Lateral Raises – 4 sets of 20, 15, 12, 10 reps – do the DB lateral Raises seated and don’t cheat

DB Presses Superset w/Bent-Over DB Lateral Raises – 4 sets of 15, 12, 10,15 reps – increase the weight if possible with 30-second rest in between every set

Cable Crossover’s Superset w/DB Shoulder Presses – 4 sets of 20 reps on the cables and 15 reps if possible on the DB Presses

Incline DB Fly’s Superset w/Frontal Raises (you can use a barbell or DB’s) – 3 sets of 15 reps


WORKOUT #3 – BACK/BICEPS/TRICEPS/AB’S

Pull-Up’s – 3 sets of 12 reps – if you can do more than go right ahead – this is your warm up and use a close grip

Close-Grip Lat Pulldowns – 4 sets of 20, 15, 15, 12, reps and increase the weight (try to contract at the top part and on the bottom)

One-Arm DB Rows – 3 sets of 15 reps – challenge yourself and do it right

Hyperextensions – 4 sets of 20 reps and if you are strong use a weighted plate held across your chest

Alternate DB Curls Superset w/Skull Crushers – 4 sets of 15, 15, 12, 12 reps – nice and strict and contract

21’s (use a barbell) Superset w/Rope Pressdowns – 4 sets of 15 reps on the Triceps and increase the weight

Cable Curls Superset w/DB kickbacks – 4 sets of 15 reps and use a challenging yet doable weight

Finish off your workout with dips (either on a dip station or a bench)

Laying Leg Raises Superset with Hip Thrusts – 20 leg raises & 50 Hip Thrusts (3 sets)

DB Oblique Twists using a 10lb DB Superset with Bicycles – 50 reps each (3 sets)

Machine Crunches (weighted if possible) – 3 sets of 25 reps immediately followed by a 30 second plank after every set)

Leg Tucks – 3 sets of 30 – 10 on each side and then 10 in the middle (3 sets)

WORKOUT #4 – LEGS/CALVES/CARDIO

Leg Extensions Superset w/Walking Lunges & Jump Squats – 4 sets of 25 leg extensions and 25 jump squats

Step-Up’s Superset w/Sumo Squats & Butt-Lifts – 20 step-up’s followed by 25 sumo squats (nice and wide on the feet position) and 50 butt-lifts – 3 sets
- The Butt-lifts you will attempt three different ways:
1) Two feet on the physioball, lift your butt up in mid air and roll the ball in while your butt is in the air
2) One leg on the ball and one leg straight up
3) Use two medicine balls and put one leg on each and lift

Leg Extensions – 2 sets to failure but make your feet point to the sides

Cardio (40 minutes of either a treadmill/stair master or elliptical)

REST DAY

Workout # 5 – just follow the same routine for the next days on the list

This is month two of program...I can't wait to start this one!!! I have 5 more days on month one and then the new fun begins!! Thank you so much, Kobi!!!! You totally ROCK for doing this!!! It's exciting to see results so quickly!!!!


WORKOUT #1 – CHEST/BACK/OBLIQUES

Pec-Dec Fly’s Superset with Wide-grip Lat Pulldowns – 4 sets of 15, 12, 12, 20 reps – starts light, then go heavy, then light again.

Flat DB Presses Superset w/Close-grip Pulldowns – 4 sets of 15 repetitions (while doing the close grip pull downs be sure to contract at the bottom of the motion for two seconds. This will really be hard and begin to burn)

Incline Barbell Presses Superset w/One-Arm DB Rows – 4 sets of 8, 10, 12, 15 reps (go heavy at the beginning and gradually decrease the weight after every set)

Hyperextensions – 3 sets of 20 reps (make sure to contract at the top of the motion for a good 2 seconds and if that is too easy, which it shouldn’t be, then use a 10 pound plate held across your chest)

Push-Ups – finish the entire workout with a total of 30

Hanging Knee Raises – 3 sets of 15 reps to each side

Oblique twists using a 10-pound plate or dumbbell – 3 sets of 50 reps but make sure that the weight hits the mat or floor

Bicycles – 3 sets of 50 reps and make sure that you both get in a crunch position and that your elbows hit the knees


WORKOUT #2 – LEGS/HAMSTRINGS/CARDIO


Start with a warm-up on the treadmill and run for a mile

Ok so since you have a nice lower body and your legs and butt seem toned and strong I am going to give you a lot of supersets and strict movements.

Leg Press Superset with Lunges – Use a good weight for the leg press and use 10-15 pound DB’s for Lunges – 3 sets of 20 reps for the leg presses and 15 reps for the lunges

Step-Up’s (Use 10 LB DB) Superset w/Squats (use a wide stance, almost like a sumo style) – 4 sets of 20 reps on both the exercises

Leg extensions Superset with Leg Curls – 4 sets of 20 reps and work on the contraction on both exercises. In other words hold at the top of each one for a 2-3 second count and slowly lower it before repeating again.

Butt-lifts – 3 sets of 50 reps – lie on a mat and do it three different ways (1st 50 butt lifts with your feet on a physio ball, 2nd 50 butt lifts one foot up in the air while the other is supporting the ball, 3rd 50 butt lifts use a medicine ball and place both feet bent on that ball)

Cool down with a brisk walk on the treadmill at about a 3.8 speed to recover


WORKOUT # 3 – SHOULDERS/CALVES/OBLIQUES

DB Lateral Raises – 3 sets of 15 reps (this is going to be a little different than what you are use too – while holding one DB in a lateral position you will do 15 reps with the other and then change to the other arm)

DB Frontal Raises – 3 sets of 15 reps (same exact way as the lateral raises)

Standing Arnold Presses (standing on a BoSu ball on the dome part down) superset with DB Bent Over Lateral Raises (this can be done off the ball) – 3 sets of 15 reps and make sure to engage and squeeze your abs while on the BOSU ball

Upright Rows (use either a barbell or a cable unit) Superset w/ DB Shrugs – 3 sets of 15, 12, 12 reps – work on the contraction at the end of the motion for both exercises

Standing Calf Raises (ok use all three different foot positions right after the other)
Shoulder-width apart; toes out; toes in
4 sets of 25, 25, 20, 15 reps so increase the weight

Seated Calf Raises – 3 sets of 20 reps – make sure you hold at the top of the motion and get as high as you can on your toes (use a good challenging weight)

Jack knifes – 4 sets of 15 reps

Oblique crunches – 3 sets of 30 reps with one-second contractions at the top

Hanging Leg raises – 3 sets of 12 reps – legs straight out and slowly raise to the side
WORKOUT #4 – BICEPS/TRICEPS/ABDOMINALS

Ok so since you want those round shaped guns and tight triceps I am going to design a good program for you. Try it and let me know how it feels and what you liked and disliked.

Push-Up’s Superset with Bench Dips – 4 sets total and it will look like this:
1st set – 16 push-ups with bench dips feet all the way out for 16 reps
2nd set – 8 push-ups with a 2 second hold at the bottom and the top of the motion with 16 bench dips with a 1 second hold at the top
3rd set – 6 push-ups with 8 seconds to go down and 8 seconds to come up with 15 dips using two benches
4th set – 16 push-ups followed by 8 push-ups with 2 seconds going down and 2 seconds coming up followed by 4 push-ups with 4 seconds going down and 4 seconds coming up (you do all three types of push-ups without ever getting up off your knees or feet but you can rest for about 10 seconds). Then finish up with 16 dips with a second hold at the top and a second hold at the bottom

Rope Pressdowns – 3 sets of 20 reps – again you will do a 2-3 second hold at the end of the motion and come back up easy and repeat

DB Kickbacks Superset w/Hip Fly’s – 3 sets of 20 reps and I will explain what a hip fly is if you don’t know

Alternating DB Curls – 3 sets of 25 reps – this will serve as a warm-up for the biceps and will both burn and hurt

Seated Concentration Curls Superset with Close Grip cable Curls – 3 sets of 15 reps – again make sure you contract and as you come up on both make it more like a 3 second count

21’s - use a light DB or Body bar or barbell and do three sets

Leg Raises – 3 sets of 20 reps – make sure to come up slow and go down slow as well

Jack Knifes – 3 sets of 20 reps – you can do jack knife to one side or both feet into both arms as you crunch up

Sit-ups – 3 sets of 20 reps and make sure that your shoulder blades never ever just the mat – this will force your abs your abs to work harder and make your core tighter and stronger

Crunches – 3 sets of 25 reps with a one second hold at the top

hey kobi can i train with you?

Today I did your bicep and tricep supersets! OMG is all I can say! I was on fire and loved it! Keep it coming baby!

hi Kobi i left you a message, hope you got it. tim o from aag

Hey! I have a question about your womans tank tops, can someone contact me?

Just letting you know that I will be in San Diego, CA this Wednesday, January 19 through Saturday, January 22. I will be appearing on the news for two 7 minute segments on Fitness Fridays - email me for more details and come out to support. Thanks

Keep on writing and chgugnig away!

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