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Posts tagged Abdominals
Gain Muscle and Lose Fat with TT Members November 07 Workout A
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CLICK HERE for a FREE Workout!! www.turbulencetraining.com This workout is going back to the basics, using dumbbells to focus on building muscle and boosting your metabolism. To start out, you’ll do a bodyweight warm-up that will help better prepare you for the actual workout. With that being said, the first exercise in the warm-up is the T-Squat. From here you will immediately go into a Downward Dog Push up. To get in proper position for this exercise, place your hands and toes on the ground and pike your hips up toward the ceiling. Next, drop you hips down and stretch through the abdominals and then back up. Repeat this six times. Next, you’ll go into the Stick-up exercise. After that exercise go right into the Sumo Squat exercise. Once you have finished that exercise you will go immediately into a X-Crawl exercise. Next up in the warm-up is the 1-Leg Romanian Deadlift. The last exercise in this warm-up is the Close-Grip Push-up. To get in position, place your hands shoulder-width apart and keep your elbows tucked into your sides. Rest for 30 seconds, repeat the circuit one more time and then you’re ready to begin your workout. Okay, so now that you’ve got the bodyweight warm-up out of the way, you’re ready to start the workout. To begin, you’ll pair dumbbell Presses with dumbbell Squats, or alternatively you can do barbell chest presses and Snatch Grip Deadlifts. Just be sure to use either of the presses and either of the lower body exercises in this superset. For the …
Upper Body and Abs Workout
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CLICK HERE for a FREE Workout!! www.turbulencetraining.com The thought of having to do an additional 20-30 minutes of abdominal work after a regular workout can sometimes be enough for you to skip the ab training altogether. But, with these six upper body exercises, you’ll gain all the benefits and more of a regular ab workout, without the extra time. This 15-minute upper body workout will not only build your arms, your chest, and your back, but every one of these exercises is also going to work your abdominals. So this workout will include as I mentioned 6 exercises, but they will be broken down into 3 supersets at 5 minutes each. So, the first superset will pair chin-ups with spiderman pushups. Now, just because these aren’t specific abdominal exercises don’t think your abs will walk away unscathed. I remember training a client before and a couple of days after doing the chinup exercise she commented how shocked she was that her abs were so sore. So, with proper form, the chin-up exercise can very powerfully target your abs. For proper form, begin in the dead hang position. Now, keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. You will noticeably feel this exercise working your lats and your biceps. Perform enough repetitions that take you until one short of failure. For example, if you can do 15 repetitions, then only do 14 and so on. After the chin-up exercise, you will move into …
Stability Ball Circuit for Abs and Legs
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You’re probably thinking two workouts per week at only 20 minutes are not enough to lose fat. To be honest, however, if you combine a great diet with those two workouts, then you’ll experience incredible changes. But, if you want to do a little more then you can do my favourite stability ball circuit on your off days. This is an excellent way to strengthen your abdominals as well as your hamstrings in a way that is hard to replicate with barbell and dumbbell exercises. This 10-15 minute circuit will be six exercises added on at the end of a Depletion workout or you can use it as a third workout and include intervals at the end. For the circuit, you will complete each exercise with no rest in between. Once you have completed a circuit, rest one minute and then repeat two to three times. For the stability ball circuit you will alternate between ab exercises and lowerback exercises. To start, you will do the stability ball ab rollout. What you want to do is place your knees on a mat, your hands on top of the ball, and then roll out and back in. Now, there are many different ways to do this exercise. For instance, you can roll out and back in quickly or you can go really slow on the way out and quick on the way back in. The important thing is to mix it up every time you work out. Also, be sure to keep your abs braced and your body in a straight line throughout the exercise. After the rollout exercise, you will do …
5 Best Kettlebell Ab Exercises
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CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best kettlebell exercises for training your abdominals. For all the exercises you will be working your abs just as hard if not harder, than what you would be doing with regular crunches. The first exercise is Windmills. So, with the KB up overhead, keep your knees straight, brace your abs and lower your opposite hand down to the ground while keeping your eye on the KB up overhead. Be sure not to let your back round. Doall reps for one side and then switch arms. The next exercise is Kettlebell Swings. This exercise is a very important exercise for your abs in that they work your abs the way they were meant to be worked by stabilizing them. So, with your arms outstretched below, grab the KB with both hands, and using your only your hips and your legs drive the KB forward. Your arms will just be along for the ride in this exercise. Keep your upper and lower body braced at all times, while maintaining a flat back. Another great exercise is the Around the World Kettlebell exercise. For this one, you want to brace your abs and squeeze your glutes at all times. Next, take the KB behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion. You want to maintain an upright torso and go as fast as possible throughout. Once you have done all the reps one way, switch and go the other way. You will be resisting rotation which will work …
Best Home Gym Fat Burning Workout – TT Intermediate Workout B
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the intermediate level Turbulence Training workout B. You will begin with the warm-up for the intermediate level and then begin your first superset with dumbbell squats and stability ball rollouts, which is a difficult abdominal exercise. So, for the db squats, hold the dumbbells at your sides at arm’s length with your feetslightly wider than shoulder width apart. Next, you will squat to parallel and then push back up while keeping your chest and head up. Be sure to keep your shoulder blades together and have a nice proud posture at all times for 8 repetitions. Move quickly over the stability ball rollout. To get in position for this exercise, begin by kneeling on a mat with the ball close to you and your hands down low on the ball. With your abs braced, rollout, stretching the abdominals, and roll back in. So, as you go out, keep your body in a straight line and feel the stretch and then contract your abs to come back up. Be conservative and only go out as far as you feel comfortable. You will perform all repetitions of this exercise and then rest for one minute and repeat the superset 2 more times for a total of 3 supersets. In the second superset of workout B, you will do a dumbbell reverse lunge which is like a split squat and pair that with a side plank. For the reverse lunge, hold the dumbbells at your side and step backwards, bend your front knee and drop your hips straight down, keeping the back …
