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Posts tagged Exercise
WARMUP FOR 30 MINUTE CIRCUIT CHALLENGE
Aug 31st
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 …
Gain Muscle and Lose Fat with TT 2K9 Fusion Workout B
Aug 30th
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is workout B from the TT 2K9 Fusion fat loss program and is also the updated version of the popular 2006 Fusion fat loss program. To get started, the first exercise in the first superset will require that you know how to do it with proper form. If not, then you can simply substitute it with an alternative. With that being said, the first exercise is a Hang Clean or a Barbell Shrug paired with the Dumbbell Chest Presses. For the Hang Clean, grab the barbell and let it hang in front of you while in an upright position with knees slightly bent. Dip down, and then drive up with the barbell so that it is now at shoulder height. You will either know how to do this exercise or you won’t. Whatever you do, please do not use this video as a tool to learn the proper form. Instead, ask a qualified trainer for instruction before attempting the Hang Clean. If you need to substitute the Hang Cleans then you can do Barbell Shrugs. So, with the barbell hanging in front, lean forward slightly and then shrug your shoulders straight up. Make sure not to roll your shoulders during this exercise. After you’ve completed either of those exercises, grab a pair of dumbbells and with your back flat on the bench, press the dumbbells up and in, and then down and out. Tuck your elbows in slightly during this exercise. For the second superset of the Fusion fat loss workout, you will pair dumbbell Romanian Deadlifts with Spiderman Push ups …
Bootcamp Abs 3
Aug 25th
Bootcamp Abs 3. This is a thorough routine for the abdominal muscles. The routine consists of exercises that isolate the main areas of the core. Remember that it takes more than a solid ab workout to get a flat, toned midsection, however. Great abs happen as a result of consistent training that balances cardio, strength training, as well as a clean diet. For this workout, do each exercise for about 45 secs. This workout should be done 3-4 times per week. www.EndResultsFitness.blogspot.com
Upper Body and Abs Workout
Aug 22nd
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 …
Total Body 300 Circuit Workout
Aug 19th
CLICK HERE for a FREE Workout!! www.turbulencetraining.com Today, you are going to do a powerful, total body circuit training workout where you complete 10 exercises, doing 10 repetitions for each. Go through this circuit three times, so you’ll end up doing 300 repetitions in all. Now the first exercise in this circuit is the Bulgarian Split Squat. To get in position, place one foot up on a bench behind you,drop your hips straight down, and drive up using your lead leg. Do all 10 reps for one side, and then switch to the other. From this exercise, immediately go to the ground for 10 Close-Grip Push ups. Place your hands shoulder-width apart and as you go down, tuck your elbows into your sides and then power up and repeat. Although this may appear easy to start out, because you will be completing all these exercises with no rest, it will get increasingly difficult, trust me! The next exercise in this bodyweight circuit is Lunges. So lunge forward, drop your hips straight down and using only your lead leg, drive back up. Alternate sides. If you want to make this workout a little more challenging, then feel free to use a set of dumbbells during this exercise and for the split squats. These are just the basics so that you can do this workout at home. Once you’ve finished the lunges go directly into bodyweight Inverted Rows. So, with the bar at hip height and an overhand grip that is slightly wider than shoulder-width apart, row your chest up to the bar. Be sure to squeeze …