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Medicine Ball Ab Workout Exercises
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CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com 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 …
WARMUP FOR 30 MINUTE CIRCUIT CHALLENGE
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CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is a great warmup for the bodyweight 30-minute challenge workout. Do each of these exercises with no rest in between, rest one minute and then repeat one more time. So, to start you’ll do a Prisoner Squat. To get in position, place your feet wider than shoulder width-apart and your hands behind your head with your elbows back. Next, squat down while pushing your hips back. Tip if you’re really tight or inflexible then don’t use as wide of a stance as that can really stretch your groin. Next up is the Offset Pushup. This is a regular pushup, however, one hand is in front of the other. So, do all reps for one side, and then switch over to the other side. From there you will go up against a wall to perform the Stick-up exercise. With your feet six inches in front of the wall and your butt, shoulder blades, elbows, wrists and head against the wall, raise your arms up overhead and then bring them back down into your sides and repeat. The more you sit at a desk or in a car with bad posture, the more difficult this exercise is going to be. Immediately from there, go into the Cross-Crawl Exercise. This is just a standing abdominal movement, but also involves coordination. So, start with your hands up overhead, and then bring your opposite arm and knee together, alternating sides. Once you’ve done all your reps, you’ll then go into Reverse Lunges. So, step back and then drop your hips straight down. Do about five …
NEW Pushup Variations
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I want to show you 5 unique push ups that will not only allow you to incorporate bodyweight training into your workouts, but will also give you the flexibility to do them at home, while traveling, or at the gym. The great thing about these exercises is they not only train your chest and your abs, but they also work to improve shoulder mobility. So, if you happen to sit at a desk all day, chances are you are immobile in the shoulder region. Therefore, by doing these push ups you will create extra movement in the shoulder blade area, as well as relief from neck and rotator cuff pain. So the 5 push up exercises Im going to show you are spiderman, grasshopper, push up plus, T push up, and the elevated push up. 1) For the spiderman push up you will want to be in the regular push up position. As you go down, bring your knee up to your elbow, and returning you knee back to its original position on your way back up. Alternate sides. 2) When doing the grasshopper, as you go down, your leg will come across your body, and return to its original position as you push up. Alternate sides. 3) For the push up plus, place your hands in a more narrow grip than you would with a regular push up. Go down as normal, and then when you push up, once at the top give a little extra push and feel the stretch in your shoulder blades. So the blades will come together on the way down and then apart at the top, helping to improve your …
