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http://www.thestrongtriathlete.com

Ben Greenfield, the 2008 National Strength and Conditioning Association Personal Trainer of the Year, presents "Nifty 50." This free online instructional weight training video accompanies the e-book "Top 12 Resistance Training Routines for Triathletes" which can be found at http://www.thestrongtriathlete.com.

Visit http://www.thestrongtriathlete.com for more information.

As brokers and office managers, there are some important tasks you should be prepared to take on through Bright. These tasks provide you with more control over your office and their work in the MLS. They also expand your options to share listing information and news about your next office event.

Prepare to take on these 5 tasks in Bright.

Customize your office’s MLS access. Permissions in Bright have been set up to mirror your agents’ access in JSMLS. But we all know one size doesn’t fit all. If you want your agents to enter listing details, but you have a person on staff who is responsible for uploading all the photos, you can restrict your agents access from uploading photos in the MLS.

Set up your online showing options through ShowingTime. ShowingTime for the MLS is included in your Bright subscription. This means your office can manage showings for their listings online through Bright’s easy-to-use ShowingTime icon. Set up your office preferences to ensure consistent information across all listings.

Manage new agents and transfer requests. With Bright, you have control over what your agents and staff are able to do within the MLS. As part of this, you, or someone you designate, will need to accept new agents, as well as approve listing transfers and agent transfers to and from your office.

Choose where to send your listing information through the Syndication Dashboard. Once you convert, you will be able to choose to send your listing information to Zillow, realtor.com, Homes.com and more through the Bright Syndication Dashboard.

Share information with your office through Bright Office News. Your agents are logging into Bright on a regular basis - communicate with them in this space! Bright office news gives you the ability to post office updates on the Bright dashboard. Consider it your new digital bulletin board.

Learn how to complete these tasks and more. Visit support.brightmls.com for videos and tutorials to learn more.

We go through all of the ingredients in the NEW Awaken Pre Workout one by one and break down who this pre workout is for, when to use it and what other products you can stack it with to enhance your workout to the max!

PLATINUM LABS AWAKEN
Powerful Stimulant & Focus Enhancing Pre
High Stimulant Formula
Illuminating Focus
Activates Intense Alertness
Awaken is designed to be a powerful stimulant and focus enhancing pre-workout that combines the benefits of traditional remedies mixed with cutting edge ingredients to help keep you alert, focused and in the zone.

Formulated to fuel your body to push your limits, each ingredient is either a targeted stimulant or a focus enhancer specifically chosen to deliver a swathe of positive effects to your body.

When taking Awaken you may experience improved focus, alertness, and a reduced appetite. It's designed to be a strong, powerful source of energy to power your physical performance and keep you training without setting you up to crash.

Directions For Use:
Take 1 scoop with 235 - 350ml of water 20 - 30minutes before your workout or training session.

Warning:
Do not exceed recommended dosage.
This product is not a sole source of nutrition and should be used in conjunction with a nutritious diet and with an appropriate physical training or exercise program. This food is not suitable for children under age of 18 or pregnant women. It should only be used under medical or dietetic supervision. Keep out of reach of children.
KEEP THIS PRODUCT AND ALL SUPPLEMENTS OUT OF THE REACH OF CHILDREN.

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This circuit is a press-focused circuit, designed to help you crank your metabolism while specifically targeting the chest, shoulders and triceps strongly.

You're going to be alternating sets of a press with an exercise that works another major muscle group in your body. On each press set, you'll use the same weight, while lowering the angle of the bench, to improve the leverage and target a different aspect of your chest.

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Exercise 1 - High Incline Dumbbell Bench Press - 8 reps

For this, set the incline bench to a high incline of about 60 degrees. This will shift the focus more to the upper chest and delts.

Use a moderate weight for this one...you'll be using the SAME weight for all the pressing sets. I'm using a pair of 65 lb dumbbells.


Exercise 2 - Paused Squats (2 count at bottom - 8 reps)

I'm working these as "bottom start" squats, a.k.a. Anderson Squats, starting off the rails in the power rack. I prefer this method, but you can also do "normal" squats, starting from the top and coming down then back up.

At the bottom of every rep, pause for a 2 count to dissipate the elastic energy in the legs, forcing the muscles to do all the work. This ensures you're getting maximum metabolic effects from the squats.

Use a moderate weight for these. I'm using 225 lbs on the bar for these.


Exercise 3 - Moderately High Incline Dumbbell Bench Press - 8 reps

Go right back to your bench and adjust the height down a few notches, so you're doing a moderately high incline of about 45 degrees.

Again, use the SAME set of dumbbells that you did on the first set. Changing the angle will keep the reps up.


Exercise 4 - Neutral Grip Chins - 8 reps

I do these with an alternated grip on normal chin-up bar (like a baseball bat grip). If you have neutral grip handles, that'll work, too.

If you're not strong enough to do at least 8-10 reps of regular chins, I would suggest doing these as Inverted Rows using the same bar you just did the squats on in the rack. Alternatively, you could do V bar pulldown as well, however, that will entail taking up another piece of equipment, which can be tough in a busy gym.

Bring your head up to one side on one rep.

Then the other side on the next rep to keep things even.


Exercise 5 - Small Incline Dumbbell Bench Press - 8 reps

Adjust the height of your incline bench down a few more notches, so you're getting a 20-25 degree angle.


Exercise 6 - Lunges to Reverse Lunges - 3-4 reps on each leg.

For this exercise, you'll be stepping forward then backward keeping the plant foot the same, e.g. step forward with left then step back with left keeping the right foot planted. Switch legs after 3-4 reps of it.

I'm using the same 65 lb dumbbells I used for the press, for efficient equipment use.

Then the other leg


Exercise 7 - Flat Dumbbell Bench Press- 8 reps

This is the LAST exercise! Set the bench to flat.

Done!

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As you can see, you're working all the major muscle groups in the body with special emphasis on the press.

By starting with high incline and progressing downward to better leverage on each successive repetition of the bench press, you target the full sweep of the fan-shaped pec muscles and are able to get the same number of reps all the way through.

You'll need an adjustable incline bench to do this one, along with a single pair of dumbbells, a rack and a barbell. For the number of exercises, it's a low-equipment circuit that doesn't require much moving around or much space. It should be very doable even in a crowded gym.

Take 3-4 minutes rest in between each circuit and do 3-4 total rounds (I was toast after 3).

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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
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Dumbbell Crawling is one of THE single best core exercises I've ever used. It's literally off-the-charts effective for developing deep core strength and power.

http://www.metabolicmonsters.com

The exercise is very simple...crawl...with dumbbells in your hands.

The first time you perform this exercise, start a lot lighter than what I'm going to show you here. Here's a link to my original article on Dumbbell Crawling.

http://www.fitstep.com/Advanced/Secre...

This will give you a full rundown on how to perform the exercise and the amazing benefits it has to offer for you.

Bottom line...it's awesome and will develop functional core strength and power like nothing else.

This version uses VERY heavy weight (I'm using a pair of 125 lb dumbbells) in order to really challenge your core, once you get stronger and more advanced with the exercise (and I definitely DO recommend pushing your limits, once you get an idea of how this one is done).

When going this heavy, I only recommend moving forwards, not backwards. When using lighter weight, moving backwards can be very effective, however with extremely heavy weight, trying to move backwards will just result in you sliding the dumbbell. You won't be able to get enough leverage to get the dumbbell off the floor due to the location of your center of balance.

Set the dumbbells at the end of your "track" and squat down, gripping the handles of the dumbbells.

Now start crawling...

Lift the right dumbbell and step forward with your left leg. The idea is to have opposing points of contact with the ground, to put cross-tension through the core. Your right foot and left dumbbell will be supporting your weight.

Complete the step forward.

Now lift the left dumbbell and step it forward while picking up and moving your right foot forward.


Repeat the process and continue crawling down the floor. It takes a bit of practice to get the coordination, so definitely watch the video and practice with lighter weight before moving up to higher resistances.

This one will feel like it's ripping you in half...in a good way.

The massive torque running through the deep muscles of your core is incredible. I was extremely sore for several days after this one...and it takes a LOT for my core to get sore.

Just to be clear, soreness is just a side effect, not the goal! The goal is core strength and power...and this exercise DELIVERS.
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Want more training info like this?

Make sure to subscribe to my YouTube channel and my Facebook page for more unique exercises and unconventional training methods:

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Websites ► http://www.fitstep.com ► http://www.madscientistofmuscle.com




Nick Nilsson
The Mad Scientist of Muscle

-~-~~-~~~-~~-~-
Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-