Posts Tagged: exercises

Nov 10

Bodyweight Exercises to Burn Fat Without Cardio Exercise

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here Bodyweight exercise training is a cheap, fast, and effective way to burn fat without cardio exercise. You really dont need to go to a gym if you want to lose weight, burn belly fat, and get a flat stomach. You know why? Because the truth is that diet is the most important part of fat loss, and as long as you have a good diet and you are eating fewer calories than you need, youll be able to lose weight and burn belly fat with almost any program. But in todays crazy economy, most folks dont have the money to join a gym or get a personal trainer or have a treadmill at home, so we have to find cheaper and even FREE ways to burn belly fat. So I want to give you this seven exercise bodyweight circuit that really targets the body for fat loss. We dont need any fancy equipment, and you can do this in the comfort of your own home, anytime of the day. You could also do it while traveling. Below is an outline of the seven-exercise circuit 1)Jumping Jacks 2)Y-squat 3)Spiderman Push-up 4)Reverse Lunge 5)Plank-to-Push-up 6)Prisoner Siff Squat 7)Cross Body Mountain Climber For each of these exercises you will want to perform 8-12 repetitions and if you are really strong and fit

Sep 10

Stability Ball Ab Exercises

CLICK HERE for a FREE WORKOUT!! and Here are my 3 favourite stability ball ab exercises that can be done at home and will build your abdominals to give you that six pack look. The first exercise is the stability ball rollout. So to get into starting position, kneel on a mat, with your body in an upright position and hands on the ball. Now, roll out for a count of 3 seconds, stretching your abs, and then return to the starting position by contracting your abs for a 2 second count. Perform a total of 10 repetitions for this exercise. After the stability ball rollout, the next exercise to perform is the stability ball jackknife. There are a couple of ways this abs exercise can be done; one, with your elbows on a bench and feet on the stability ball, or alternatively, with your hands on the ground and your body in the pushup position. For the purposes of this explanation, I am going to do it with my elbows on the bench. So to start, place your body in a plank position with your elbows on the bench and feet on the stability ball. Next, while bracing your abs, tuck your knees up to your chest and back out again. This abs exercise although very effective is not quite as hard as the stability ball rollout. The third exercise of the stability ball triset is the plank with elbows on the ball. According to Men’s Health, this exercise is 30% harder than a regular plank with elbows on the ground. So, to get in position, place your elbows on the ball and your

Sep 10

Hotel Room Workouts Bodyweight Exercises Hotel room workouts using the Turbulence Training System and bodyweight exercises only. You can do an amazing hotel room workout using only bodyweight exercises. Make sure you listen to the bodyweight hotel room workout hygiene tips I give before I workout. You don’t want to be doing bodyweight exercises on the floor of a hotel room — ewww, gross! This bodyweight exercise hotel room circuit goes like this… (Do one warmup round of only 5-8 reps per bodyweight exercise.) Prisoner Squats – Do up to 20 repetitions Pushups (on bed) – Do up to 30 repetitions Walking Lunges – Do up to 20 reps PER leg X-Body Mountain Climbers – Do up to 12 reps PER side 1-Leg RDL’s – Do up to 12 reps PER side T-Pushups – Do up to 15 reps PER side You don’t need to go to a fancy gym to get started. In fact, it’s better to do bodyweight exercises in your hotel room because you save time (and money if the hotel charges extra for hotel gym workouts), plus you won’t be intimidated by the folks at the gym who think bodyweight exercises are weird. Or screw it, who cares what they think as they waste their time on the cardio confessions!). It’s not a fashion show in your hotel room either! This is a simple but effective fat burning hotel room workout you can do in the comfort of your own hotel room with bodyweight exercises. For more fat burning hotel room workouts and bodyweight exercises you can do at home, visit AND http

Sep 10

Abdominal Exercises with TT AAA Abs Workout A

CLICK HERE for a FREE WORKOUT!! Now that you are warmed up, you’re going to start this workout with a tri-set or a mini circuit. Move right into the maximum number of underhanded grip chin-ups in perfect form. With your palms facing toward you and your hands about shoulder width apart or slightly wider, pull yourself up so your chin is over the bar. Pull up and slowly back down. If you can’t do chin-ups, you can substitute these with underhand inverted rows or you can skip this one. For inverted rows, set your bar up and grip the bar with your palms facing back. Row your chest up to the bar and back down. Do the maximum amount of reps. Without rest, move immediately into push-ups. Again, you’ll do the maximum number of push-ups as you can for this. When you do these, you’ll probably only going to be able to do about 60-70% of your normal maximum push up number. Move immediately into dumbbell forward lunges, alternating sides. You can either do these in the same place or do walking lunges. Rest 1 minute and repeat this circuit 1 more time. This is a little bit of competition for your grip, so you won’t have great results in the second round, but after you’ve done this workout for a couple of weeks, you will see improvement with your performance with the second round, especially in the number of push-ups after doing the chin-ups. In the next superset you will start with dumbbell step-ups. Put one foot up onto a bench and pull yourself up by

Sep 10

Medicine Ball Ab Workout Exercises

CLICK HERE for a FREE WORKOUT!! Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue. If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems. So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back. This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball. You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions. The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions. Once you’ve

Sep 10

Beginner Workout Bodyweight Exercises Beginners Workout using the Turbulence Training System and bodyweight exercises only. You can do an amazing fat burning beginner workout lying on the ground using your own bodyweight exercises. You don’t need to go to a fancy gym to get started. In fact, it’s better to do bodyweight exercises at home in beginner workouts because you won’t be intimidated by the folks at the gym. It’s not a fashion show at home! This is a simple beginner workout you can do in the comfort of your own home with bodyweight exercises. For more fat burning beginner workouts and bodyweight exercises you can do at home, visit

Sep 10

Mens Health Medicine Ball Exercises December 2008 These are the Men’s Health Medicine Ball exercises from the December 2008 issue. Here’s the full Men’s Health medicine ball exercises ab workout challenge. A) Big Circles – 20 B) WoodChoppers – 20 C) Standing Russian Twist – 20 D) Squat to press – 20 E) Med ball Sit ups – 20 F) Rocky Solos – 10 = 20 G) Toe Touch – 20 F) 45 Degrees torso Twist (LEGS UP/FEET UP!) – 10/10 per side = 20 G) Suitcase Crunch 10/10 = 20 H) Diagonal Crunch – 20 reps Those are some tough medicine ball exercises for your abs. For more medicine ball workouts and ab exercises, visit and http

Sep 10


CLICK HERE FOR A FREE WORKOUT!! Today you will learn of three basic exercises that will help your abdominal endurance and low back health. These exercises are the plank, the side plank, and the bird dog exercise. Now, I want to be honest and say that these three abdominal exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard. However, these three are the safest and probably the most important to do when first starting to work out to prevent you from low back injury. Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back. The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day. So, the first exercise is the Plank. To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight. If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times. The next exercise is the Side Plank. This time, position

Sep 10

The Evolution of Abs Exercises and Core Workouts

Get your FREE workout here: This video takes you through the evolution of 21st century ab training. You’ll find 6 different ab exercises where the focus isn’t on crunching or spinal flexion, but instead is geared towards providing a core workout that offers stabilization and resistance rotation. Just because these ab exercises aren’t your traditional crunches, doesn’t mean that you won’t get that great ab burning feeling following your workout. These core exercises will still help build 6 pack abs, but in a much safer way that will reduce the incidence of low back pain. The first ab exercise in the evolution of ab training is a simple plank. This exercise needs to be mastered by beginners and those at risk of low back pain. The goal here is to work up to a 90 second to 2 minute hold in the plank position. The next core exercise is the side plank or side bridge. A little more difficult than the regular plank, the trick here is tokeep your body in a straight line and keep those hips raised. Once you’ve mastered those ab exercises, try the plank with your elbows on the stability ball. According to Men’s Health magazine, this exercise works your abs 30% hard than a regular plank. To increase the difficulty of this ab exercise, try moving the ball further away from your body. The fourth ab exercise to work your entire core is the stability ball jackknife. Here, you will place your feet on the stability ball and your hands on the floor or elbows on a

Aug 10

bodyweight butt exercises

CLICK HERE for a FREE WORKOUT!! This video is the bodyweight series to build a better butt and all of the exercises will be done standing up. The first exercise is the wide stance squat. By positioning yourself in a wide stance you are more easily able to push your hips back, helping to work the back of your legs more when you squat. So in this butt exercise, push your hips back while squatting down and squeezing your glutes, and then come back up. In the next bodyweight exercise targeting your butt that you will perform is the Waiter’s Bow. With this exercise you want to take one hand and pinch the skin of your lower back, while taking the other hand and placing it across your chest. In this position, you will bow forward as if you were a waiter at a table and squeeze your glutes to come back up. Only bend as far over as you can while still squeezing an inch of skin from your lower back at the bottom position with your hips pushed back. If you’re inflexible, then you’ll more than likely feel a stretch in your hamstrings as well. After the first two butt exercises you’ll move on to a split squat, or also known as the stationary lunge. To perform this exercise, place one foot forward, and one foot backward.Drop your hips straight down and squeeze the glute and the quadriceps of that front leg to come back up. You back leg will be used solely for balance. The next bodyweight exercise is a little more dynamic and it’s known as the reverse lunge