NEWS 2019

Free Glute Program Week 2

By RICARDO FLORES

Free Glute Program Week 2

Free Glute Program Week 2- Workout 1 
Barbell Squat- Normal Stance
add weight every set and go back down in pyramid format
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 10 reps
1 set x 12 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press- Wide Stance
Place feet on very edge of the platform; increase weight each set
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc)
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Thigh Abductor
sit with back against seat butt lifted slightly, push legs apart with heels
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
keep same weight throughout all sets
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Walking Lunges w/ Dumbbells
Keep same weight throughout all sets; hold dumbbells at the sides of your body
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
Rest between each set is 30-45 seconds.
Curtsey Lunges
you will need a weighted bar and you step back and to the side, like a curtsey
1 set x 10 reps ( per leg)

1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
start off light weight until you become stronger
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Calf Raises- Sitting
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Week 2 - Workout 2
Barbell Squat- Normal Stance
add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Squat- Wide Stance
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Deadlift- Sumo Stance
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps. This stance is wide with
toes pointed somewhat outward. I suggest wearing pants because you may cut leg on barbell.
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.

Glute Kick-Back using prone Leg-Curl Machine
go as heavy as possible keeping a neutral spine
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Reverse Hack Squat
Start off light to get rhythm down; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc) Add weight on each set
1 set x 10 reps
1 set x 8 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
add weight each set
1 set x 10 reps
1 set x 8 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Wall sit for 5 minutes. if you stop you can only rest for 30-45 seconds.
Post Workout: Stair-master for 8 minutes. Stretch 15 minutes after workout.

 Week 2 - Workout 3
Barbell Squat- Normal Stance
legs shoulder length apart; add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Single leg Deadlift with Barbell
Start out using smith machine than progress to using free weights
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)

1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 15 reps (drop weight; per leg)
Rest between each set is 30-45 seconds.
Reverse Hack Squat
Start off light to get rhythm down; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single Leg Hack Squat
Keep same weight throughout exercise; one foot forward your back leg is there for support only and at no time
should you be pushing with the back leg
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Leg Press
Light weight/keep same weight throughout all sets last set no weight at all
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Leg Press Pulses
you will be vertical on platform; pushing on through heels. You will feel this only in your booty; you will need to find
weight that is not too light and not too heavy.
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc) keep same weight
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
Keep same weight throughout exercise
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg extension
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps

1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Week 2- HIIT Workout
You will need stopwatch; 5 rounds, 20 seconds on, 15 second rest
- Jab cross front ( right)
- Jab cross front (left)
- Jumping Jacks
- Sumo Squats

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Rula Fit Ambassador Program

By RICARDO FLORES

Rula Fit Ambassador Program

AMBASSADOR PROGRAM

LOVE OUR STORE? WANT TO PROMOTE OUR PRODUCTS AND EARN REWARDS?

We are looking for social media ambassadors and bloggers to help promote our brand and products.

WHAT IS AN AMBASSADOR?

An ambassador is a person or company with a website, blog or social media channel that promotes brands like ours. If you refer someone to our site and they then make a purchase, you will be paid a sales commission (10%) of the total order value.

WHAT AM I MEANT TO DO AS AN AMBASSADOR?

Promote our brand / products on your website, blog or social media channels. For example.

  • Sharing our branding / ads
  • Sharing your referral link or discount code
  • Creating product review blogs / vlogs.

BENEFITS OF OUR AMBASSADOR PROGRAM

  • We pay a highly competitive base rate of 10% commission per sale (minus discount deductions and excluding shipping, taxes, refunds)
  • It's free to join
  • You'll have exclusive access to influencer only offers and promotions
  • Exclusive access to new drops 
  • Get noticed on your social media pages

GREAT! HOW DO I GET STARTED?

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Free Booty Workout For The Perfect Peach Butt!

By RICARDO FLORES

Free Booty Workout For The Perfect Peach Butt!

Warm up:
- Foam Roll legs for at least 5 minutes. Make sure to hit Hamstrings, Quadriceps, IT Band,
Calves, Glute (booty), and back. Basically front of leg, back of leg, & back
- Stair master for 5-8 minutes (decide at your digression)
- routine is front, back, side to side. Front you will be walking on treadmill making sure to push through with you heals flexing your booty. Back you will be completely turned around on treadmill (at a slow speed) pushing through heels again. Side to side is just facing the right then left to hit your outer booty. It is important to warm up before starting any exercise so you do not hurt yourself.
- Dynamic warm up; you will also be doing a dynamic workout. For this you will be doing knee pulls, walk lunge with thoracic twist while in lunge, high knees, zombie kicks (walking while kicking one leg at a time touching toe with opposite hand), neck twists (left, right, up down, all around both ways), and lastly thoracic twists.

Booty- Workout 1
Barbell Squat- Normal Stance
legs shoulder length apart; add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Squat- Wide Stance
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Deadlift- Stiff Leg
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press- High Foot Placement
Feet will be placed high on platform shoulder length apart, weight should be heavy enough to want to stop but light
enough that you wont stop ( if that makes sense)
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg Extension
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg Curl
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Walking Lunges w/ Dumbbells
keep the same weight throughout exercise; keep dumbbells at your side
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Curtsey Lunges
you will need a weighted bar and you step back and to the side, like a curtsey

1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Side Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Plank Dips- 4 sets x 20 reps on each side
Heel Taps- 4 sets by 15 reps on each side
Weighted Crunches- 3 sets x 10 reps
Leg Day Burnout: 50 Jump Squats
Post workout: Stair-master for 10 minutes. Stretch 10 Minutes after workout.

Try out our Free Booty killer workout and let us what you think! Here at Rula Fit apparel we just want to bring vaule to our customers and help you reach your goals. 

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Active Lifestyle: Become a Healthier, Sexier & Fitter Version of YOU!

By RICARDO FLORES

How to live a active lifestyle

At Rula Fit, we believe in endorsing an active lifestyle with our trendy collection of fitness outfits and active wear apparel. However, it is important to understand that a healthy fitness lifestyle is more than just about clothes. It is about determination and a commitment to yourself.

Let’s take a look at some tips to help you lead an active lifestyle:

Set Powerful Goals

Do you want to channel a change into your fitness lifestyle, and become a healthier version of yourself? You need to set goals that inspire and instigate you to build an active lifestyle. The key is to make a goal to get at least 30 minutes of exercise each day, whether it is a dance session at home, jog around the block, brisk walk in the park, or a dip in the pool. Gradually, you must increase your threshold and rebuild your goals to make further improvements to your fitness lifestyle.

Schedule your Workouts

Scheduling is always the key to an active lifestyle, and it is important to incorporate your fitness lifestyle into your professional life and other commitments. You can schedule your workout sessions according to the convenience of your daily routine. An early morning jog in the park is a great way to energize yourself in the morning, while you can also squeeze a yoga or Pilates session into your lunch break.

Visualize your Progress

Being motivated and seeking inspiration is important to make sure you can sustain and improve your fitness lifestyle with every single day. The idea is to visualize the future and imagine yourself as a fitter, healthier, more active individual. Be sure to check your weight each week, and measure your curves so you can see the progress and feel motivated as well.

Invest in Workout Apparel

Shopping for fitness fashion and quirky workout apparel is a fun motivation trick to make workout sessions more exciting for you. At Rula Fit, we have a trendy collection of crop tops and quality fitness outfits that will make you look forward to flaunting them at gym. Besides, active wear apparel is a great investment to keep yourself feeling and looking energetic all day long!

A Mixed Palate

It is important to incorporate fun and enjoyment into your fitness lifestyle in order to make it more easily sustainable and important for yourself. The idea is to create a mixed weekly schedule of exercise and workouts. For instance, you can sign up for boxing classes alongside your gym routine. Or you can start running in the morning and go play a sport you like in the evening.

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How to Achieve the Right Mindset For ANY Type of Goal.

By RICARDO FLORES

how to achieve the right mindset

How to Achieve the Right Mindset to Embark on Your Fitness Journey?

The first day of the New Year always witnesses the most enthusiastic and jam-packed crowd in the local gyms. Is it clichéd? Yes? But, at the same time oh-so true! Whether an individual is big on planning their lives and the year ahead or not, gym goals are something that naturally occurs to everyone’s mind as soon as anything remotely closer to a healthy lifestyle is mentioned. Hence the New Year weight loss goals are a universal thing.

So, the gym visits that start oh-so-enthusiastically from the commencement of New Year on January 1st, eventually fizzle down to dragged heartless boredom forced routine that eventually leads one into completely giving up on workout by the end of January. Here comes February, and most people are already back to their stationary lifestyles sans fitness confidence or the right and active mindset of working out to stay fit and active.

Legends have maintained that thinking is half doing. That is to say, if you have firmly decided to do something, you have already conquered half the journey. The journey of health and fitness is no different. All it requires on your part is a sound mindset, willingness, discipline and commitment to stick to your gym goals. If you are feeling a little lack lustre in coming up with your fitness goals of the year, establishing the right mindset is the basic thing you can start with. And, here are some ways that have been proven excellent time and again in helping people achieve their yearly fitness goals.

#1 Consistency is the Key

Not giving up on your daily workout plan is the way to begin. If you have decided that 2019 would finally be the year when you get back in shape; burn some fat; build up some muscles; and generally achieve overall mental and physical fitness, you have to consistently work for it. Of course there would be days when getting up and leaving bed early for a morning run would sound awful or hitting the gym after a tiresome 9 to 5 routine would be a buzzkill, but that is when you have to factor in the power of mind and firmly tell yourself to stick to the plan and just do it! There should never be any off days except for maybe weekends, if that is what you initially plan with your fitness trainer.

#2 Get a Fitness Trainer

Now unless you are a celebrity making millions of bucks each month based on your appearances, chances are you can get away without having to hire a well-trained fancy fitness trainer and dedicated diet planner. The secret to fitness is no secret at all. There is no secret sauce, you just have to eat healthy and keep yourself active. However, if you have battled with inconsistencies in the past and seriously looking forward to bring discipline and order in your life, hiring a fitness trainer might be really helpful. He would be responsible for coming up with personalized workout plans for you, keep you interested and motivated so you don’t give up.

#3 Find Your Calling

Find a physical activity that you enjoy and make a workout out of it. Take grocery shopping for instance. Instead of using your car to drive down the grocery store, jog towards it in the morning. If you enjoy swimming, make it your constant. Get that treadmill in your living room and hit it as you binge-watch one episode of YOU after the other on Netflix. Just try and convert your workout routine into your ‘me time’ and you would never want to miss it.

#4 Be Kind to Yourself

Whatever you do to stay fit, don’t push yourself too hard. If you overdo it in the enthusiasm and adrenaline rush for the first few days, your workout enthusiasm would drop to zero in no time. Set small realistic goals. If you have been immobile up till now, start with a routine of only 30 minutes of brisk walk a day, and when you successfully keep up with it for straight two weeks, reward yourself with a new dress, a book, or anything you desire.

#5 Maintain a Healthy Relationship with Food

Your fitness journey is incomplete without rectifying your relationship with food. Yes, it is absolutely essential to take a balanced diet if you want to maintain a sound mind and body but in this age of pseudo digital wisdom where social media notoriously causes you to develop a troubled relationship with food, it is essential to recognize the worth of all food groups. Unless you are allergic, don’t eliminate anything from your diet. Eat in moderation then burn it off in moderation. Don’t associate ‘guilt’ with indulging in the food you like and keeping up healthy eating habits would be easier.

#6 Track Your Progress

Once you have maintained your momentum, fitness confidence would follow itself. That’s when you should remember to keep tabs on your fitness record for it is easier to get bored of the monotonous of everyday routine. But if you are working towards something and seeing its results from day 1 to day 30 and then day 30 to day 60, you would get this new rush of adrenaline and resurgence of your spirits and motivation and following a fitness routine would become more thrilling and fun.

#7 Keep a Positive Mindset

As we said before, it all starts with an idea, with a plan and with the right mindset. Keep your eyes on the prize when you embark on this fitness journey. You would have your fair share of highs and lows as you intend to keep up with the workout regime and healthy lifestyle, just don’t let yourself get distracted in the middle. Believe in the power of mind and positive thinking. Tell yourself that you can achieve whatever fitness goals you set for yourself and you might as well.

Remember, it all just begins with the right mindset! Actions are always followed by ideas.

rula fit apparel

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Different Types Of Workouts For Home & Gym

By RICARDO FLORES

Different Types Of Workouts For Home & Gym

Weight Lifting

The obvious choice for muscle growth, getting a pair of dumbbells and start swinging away for the maxium pump, It's a great way to push your muscles, But Its not the only way. Here are a few different types of workouts you can try and start to incorporate into your workout split. 

  • Calisthenics: Body weight movements with or without gym equipment so it comes in handy when you don't have time to head to the gym. Calisthenics can help with your balance and coordination. It can be the best way to build your core and help with strength on your weaker lifts. Here are a few exercises examples to try Burpees, front and back squat, dips, pull ups and push ups. Give your joints some rest and give it a try.
  • Aerobic: Most weight lifters/bodybuilders tend to shy away from doing any type of aerobic type exercises but they are really beneficial to your health and wellness. It will increase stamina and reduce fatigue. Reduce your risk of illness such as heart disease, high blood pressure and stroke.
  • Flexibility: Now Flexibility is cruical to your health and longevity in the gym so needless to say you must be stretching properly before a workout.  Being flexable will reduce your chance in getting injured. It only does the body good, stretching is going to give you less pain, improved posture and balance, postive mindset, and higher phyical performance. 

We hope you give one of these type of exercises a try and really get out of your comfort zone and take your body to the next level. Rule your fitness!

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CENTRAL CALIFORNIA

By RICARDO FLORES

CENTRAL CALIFORNIA

This design is inspired by the homebase of Rulafit, the Central Valley, 559.

For no apparent reason, when I was younger, I always wanted to move someplace else, but looking back now, I'm grateful for the fact that I had the opportunity to grow up in my house, on my street, in my town. I wouldn't change it for anything because all of my childhood memories have taken place in this little Central Valley town called, Dinuba. Throughout the years, I have seen this small town transform and ironically enough, I have grown with it. This design is in appreciation for not only my hometown but also the entire Central Valley.

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Born To Progress Duffle Bag

By RICARDO FLORES

Born To Progress Duffle Bag

You guys asked for it and now you guys got it! Gym or travel duffle bag,  Stuff your gym essentials in our new black born to progress duffle bag Dropping Jan 7th 2019

600 denier polyester durable duffle made from 50% recycled polyester and loaded with features. Rain cover over zipper of main opening. Detachable and adjustable shoulder strap. Front zippered pocket. Velcro® closure on handle. Reinforced bottom. Dimensions Size:L 23 1/2"W x 11 1/2"H x 11"D

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