No one is too busy for a workout.
But I hear that all the time from friends, who if I've watched the
latest American Idol or "hilarious" Youtube video. All things that
take 10 minutes. Heck, it takes them as long to complain about
having no time to workout as it would to do a workout!
So here's my gift to you:
10-minute Workouts You Can Do At Home
A) Bodyweight Circuit
Prisoner Squats
Pushups
Pullups or Inverted Bodyweight Rows
Find out how to do all of these exercises with proper form at
http://www.turbulencetraining.com
B) DB-BW Fusion Fat Loss
Dumbbell Split Squats
Decline Pushups
C) DB Upper Body Workout
DB Chest Press
DB Row
D) DB Total Body Workout
DB Incline Press
DB RDL
E) The Ultimate DB Total Body Workout
DB Chest Press
DB Squat
F) BB-BW Total Body Fusion Workout
Barbell Squat
Spiderman Pushups
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com
Bonus 10-Minute Tip: If you are short on time, you will still get
great results doing only the first superset of any Turbulence
Training workout.
Showing posts with label bodyweight workouts. Show all posts
Showing posts with label bodyweight workouts. Show all posts
Monday, July 29, 2013
Wednesday, July 17, 2013
Machines vs Bodyweight for Fat Loss
Let's talk about bodyweight exercise alternatives--can people really get a good fat burning workout just using their bodyweight and a set of dumbbells?
The answer is yes.
They don't need fancy machines or expensive gym memberships?
No.
There's nothing magical about machines. And to be honest with you, machines are only designed for the "average sized" person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for business, you're not going to have access to fancy equipment. You might have to "get by" with only dumbbells and your bodyweight.
But since you only have a short amount of time to workout, say 3 sessions of 45 minutes per workout per week, it is a big help if we can pair dumbbell and bodyweight exercises together in our workouts.
(Hey, I've tried training a client on a Bowflex...and we spent more time trying to set-up the machine for different exercises than he did using it. Eventually we got him to get a set of powerblocks to avoid the hassle.)
On the other hand, there are dozens of bodyweight exercises we can use for bodysculpting for the lower body, abs, and upper body that require no set-up at all.
Some of my favorite bodyweight exercises are...
a) Spiderman Pushups
b) Any single leg exercise (from single-leg squats, to split squats, to the many types of step-ups I use, to all the lunges you can think of)
c) Total body ab exercises (I try to avoid crunching motions - bodyweight crunches are limited in effectiveness, so I prefer to use total body ab exercises like mountain climbers or burpees)
d) Close-grip Pushups (these work a woman's arms better than any triceps kickback ever will)
e) Lying Single-Leg Hip Extensions for the butt
f) Chin-ups for arms (and there's even a really cool way for men and women to do assisted chin-ups if they are just starting out on this exercise, and I'm not talking about those expensive, gigantic assisted pull-up machines)
One of the best uses of bodyweight exercises are in fat burning bodyweight circuits. These circuits are a great replacement for regular cardio and even for intervals.
Take 3 upper body bodyweight exercises and alternate them with 3 lower body bodyweight exercises. Rest 1 minute and repeat 3-5 times for a 20 minute bodyweight workout. Bodyweight exercises are great for all us desk jockeys, because it improves our mobility and reduces upper body tension.
Bodyweight training gives you fast fat loss, at no cost, and without the need for a 2nd garage in your house to store all the equipment. You can take your bodyweight workouts outside in the summer, on the road when you travel, and even on holidays so that you don't miss a workout.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://wilsonhs26.turbulence.hop.clickbank.net/
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit: http://wilsonhs26.turbulence.hop.clickbank.net/
The answer is yes.
They don't need fancy machines or expensive gym memberships?
No.
There's nothing magical about machines. And to be honest with you, machines are only designed for the "average sized" person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for business, you're not going to have access to fancy equipment. You might have to "get by" with only dumbbells and your bodyweight.
But since you only have a short amount of time to workout, say 3 sessions of 45 minutes per workout per week, it is a big help if we can pair dumbbell and bodyweight exercises together in our workouts.
(Hey, I've tried training a client on a Bowflex...and we spent more time trying to set-up the machine for different exercises than he did using it. Eventually we got him to get a set of powerblocks to avoid the hassle.)
On the other hand, there are dozens of bodyweight exercises we can use for bodysculpting for the lower body, abs, and upper body that require no set-up at all.
Some of my favorite bodyweight exercises are...
a) Spiderman Pushups
b) Any single leg exercise (from single-leg squats, to split squats, to the many types of step-ups I use, to all the lunges you can think of)
c) Total body ab exercises (I try to avoid crunching motions - bodyweight crunches are limited in effectiveness, so I prefer to use total body ab exercises like mountain climbers or burpees)
d) Close-grip Pushups (these work a woman's arms better than any triceps kickback ever will)
e) Lying Single-Leg Hip Extensions for the butt
f) Chin-ups for arms (and there's even a really cool way for men and women to do assisted chin-ups if they are just starting out on this exercise, and I'm not talking about those expensive, gigantic assisted pull-up machines)
One of the best uses of bodyweight exercises are in fat burning bodyweight circuits. These circuits are a great replacement for regular cardio and even for intervals.
Take 3 upper body bodyweight exercises and alternate them with 3 lower body bodyweight exercises. Rest 1 minute and repeat 3-5 times for a 20 minute bodyweight workout. Bodyweight exercises are great for all us desk jockeys, because it improves our mobility and reduces upper body tension.
Bodyweight training gives you fast fat loss, at no cost, and without the need for a 2nd garage in your house to store all the equipment. You can take your bodyweight workouts outside in the summer, on the road when you travel, and even on holidays so that you don't miss a workout.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://wilsonhs26.turbulence.hop.clickbank.net/
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit: http://wilsonhs26.turbulence.hop.clickbank.net/
Tuesday, July 16, 2013
Tuesday July 16th Workout
Logging In Today
Warm-Up:
Hip Swings Forward
Hip Swings Side to Side
Cardio:
5 200 Meter Sprints
5 100 Meter Sprints
Workout:
100 Leg Lifts
100 Sit-Ups
300 Push-ups
100 Walking Lunges
100 Single Leg Deadlifts
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=1000 Repetitions
Cool Down:
Stretching
Warm-Up:
Hip Swings Forward
Hip Swings Side to Side
Cardio:
5 200 Meter Sprints
5 100 Meter Sprints
Workout:
100 Leg Lifts
100 Sit-Ups
300 Push-ups
100 Walking Lunges
100 Single Leg Deadlifts
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=1000 Repetitions
Cool Down:
Stretching
Friday, May 31, 2013
[free video] 10-minute bodyweight "Punisher" workout
In just 10 minutes you can set your metabolism on fire for the next 24 hours.
Try this workout for free and let me know what you think.
Click on the image or link below to get your FREE workout.
Why is it called "The Punisher"? Just watch the video and you'll see!
You'll also get hooked on these short, NO-Equipment Home Workouts that you can do anytime, anywhere.
PS - Now there's no good excuse for missing a workout...
not when the "Punisher" only takes 10 minutes and you can do it
ANYWHERE.
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