Full body home workout including upper body, legs, cardio, plyometrics and ab exercises. Let's not mess around, this is a quick and super effective routine designed to challenge even the fittest. Beginners can also complete this workout by adjusting the timed intervals. Happy New Year everyone!
Are you stuck in a running rut? Come out of it with this fun workout. Not only you'll avoid boredom, but you'll also get faster and fitter. A great way to burst through weight loss plateaus as well. Enjoy!
Have fun while getting fit! Learn these jump rope trick and never get bored again during your jump rope workouts. 10 minutes of jump rope = 30 minutes of running! A quick cardio workout that burns loads of fat while toning arms, legs, and abs. An overall fitness workout to help you lose weight anywhere and no matter the weather ... Enjoy!
NEW AB WORKOUT! What do you do once you've mastered ABS5X? You keep on pushing for even more belly definition. This one doesn't have the hype of ABS5X, but is a the critical progression with added external resistance. This workout routine is designed to maximize definition in the mid-section. The usage of a single dumbbell (8-12 Lbs) gives your belly a chiseled look. This is a complete ab workout that strengthens the upper, lower, and side abs as well as tighten up the deep muscles responsible for giving you a sexy flat stomach look. The washboard look is in!
I wanted to share my story with you - and hopefully inspire you. I am not claiming to know everything, but the steps used below worked for me and will probably cause anyone else to have similar results.
Training hard is a tricky balancing act. If you train hard enough and/or long enough, injuries will happen…and it happened to me! Here is my story. After years of running on hilly terrain and progressively increasing mileage, my body finally said it has enough. I recently developed tendinitis in my right Achilles tendon to the point where I couldn’t run like I wanted to anymore. After the initial panic subsided, I decided to come up with a plan so I wouldn’t lose much conditioning while healing my boo-boo.
In my mind, there were two things that I needed to adjust:
1) My exercise routine
2) My diet
My exercise routine - I obviously wasn’t going to heal my tendinitis by continuing to do what got me hurt in the first place (running), so I decided to cross-train. Bought a bike and got on it. Here is a list of the major benefits of cross-training:
▪ Maintain fitness conditioning while resting the injury
▪ Become a more complete athlete by working different muscles in a different way - muscle confusion.
▪ Work on weaknesses: sometimes, what you like doing the less is what you need the most.
▪ Burn more calories. Since you are new at the cross-training activity, you are less efficient and need to work harder at it. There is a reason why in the first place you choose a certain sport: you probably enjoy it more because you are good at it. Choosing an activity you are not good at yields quicker and more drastic results
▪ Avoid mental burn out and workout rut by trying a new and exciting sport.
▪ Expand your circle of friends by meting new people with a common interest
My diet - I made only 2 changes to my diet, and trust me, it wasn’t perfect to start with!
1) Knowing that I was going to burn less calories overall (running burns the most calories as long as you can do it and have the time for it), I decided to record what I ate. JUST THAT! By journaling, it made me aware of my total daily caloric intake and how much fat, carbs and protein I was actually eating. I used a free online calorie counter and there are many to choose from out there. Patterns did emerge, which required only small tweaks to fix
2) I watch WHEN I ate carbs (the not so good carbs, not fruits and veggies). Here is the rule I followed: There were two times I gladly ate complex carbs (rice, pasta, bread, cereals, etc…). For breakfast (early in the day) and after a hard workout. Since I exercise in the morning, dinner was the meal I needed to watch. I usually chose lean protein with veggies and fruits if I was still hungry. By eating complex carbs early during the day you ensure that you’ll use them that day for energy. After exercise, your muscles are highly receptive to carbohydrates and your body is more likely to store ingested carbs in the muscles in the form of glycogen rather than transforming them into fat. Your window of opportunity: 1 hour after you are done with your workout.
I hope that next time you have a set back; you use some of the simple tips above because I know they work!
Alright, so after 6 months of absolutely no abs exercises from my part, I was able to regain a firm stomach in only 21 days! Below is the exact sequence I used to achieve my goal. And now you can do it too!!! This video contains a quick abs workout for maximum definition. The exponential difficulty of each exercise forces the abdominal muscles to work harder resulting in a flatter, sexier stomach. Makes sure to gradually increase your number of reps to stay challenged. I could barely do 20 reps when I first started and now breeze through 50. NOW IS THE TIME to work on your belly!!!
This may not be the Valentine's Day treat you've been dreaming of, but I personally think it's a great gift! The gift of sexy hotness... Dig out your ball and try this total body workout routine. Adjust the settings at the bottom of the video for full 1080 HD quality. Who loves ya?
Challenge yourself with this at home dumbbell workout! It's short, sweet and highly effective. No more excuses!
Check this video out! Joe Branch won himself a free month of boot camp for being able to do the Abs Wheel on his toes! Congratulation Joe! (Notice how wild the crowd went)