10 Exercises for a Healthier Summer

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Health | Posted on 21-06-2013-05-2008


10 Exercises for a Healthier Summer

Summer is one of the best times of the year for exercising, because of the beautiful weather and all the opportunities to try new things. However, it can be very difficult to get out of the loop of your normal routine to try something different. Exercising in the summer can be an especially rewarding experience if you explore your boundaries and try something new.


Tennis is a favorite summer activity for many, because it’s not only a fun sport, but a great exercise. Playing tennis burns fat by mixing aerobic fitness with bursts of intensity, and also assists in improving your general body coordination and motor control.

Beach Volleyball

Beach Volleyball is a fantastic summer alternative to regular volleyball, because the sand on the beach acts as a great natural resistance, and adds another dynamic not found in the game traditionally. Beach Volleyball also helps tone your arms, legs, and even abs. One of the best parts about the sport, however, is that it provides an opportunity for you to show your body publicly and comfortably, while meeting new people.


While jogging isn’t a strictly summer exercise, jogging in the summer is great because you get to visit new areas (as well as revisit old ones) without the worry of bad weather ruining your workout. Before jogging, make sure to warm-up beforehand, so you don’t hurt your knees or pull a muscle.


For those who don’t like jogging, hiking can be a great alternative. Unlike jogging, hiking on a mountain trail is a slower, relaxing experience that still provides a great workout. Hiking puts a lot of pressure on your bones and encourages a healthy bone structure. Exercises like hiking also reduce the risk of high-blood pressure, and actually lowers blood pressure by 4-10 points, according to the National Heart, Lung, and Blood Association.


Yoga has become very popular with both men and women, because of its usefulness as a way to reduce stress. Yoga helps with your balance, range of motion, and strength, while also reducing the risk of developing a chronic disease. One of the best things about Yoga, is that you can do it nearly anywhere, as long as you have a yogamat on you.


Swimming is a unique aerobic exercise because it allows you to work your body without major impact to your spine and skeletal system. Swimming is especially useful because it helps you develop more range of motion with your arms and legs, with the water acting as a resistance and as a weight, helping you grow the muscles in your body. Swimming is also great because you can swim at a beach, lake, pool, or waterpark, and meet plenty of new people while doing it.


Bicycling is unique because it appeals to nearly all age ranges and groups: people, both young and old, can ride a bike. Cycling isn’t a high-impact sport, but instead works your joints gently while also strengthening the cartilage in your legs.

Ultimate Frisbee

Ultimate Frisbee is a sport, played mostly by college-age people, that could just as easily be called “Frisbee Football.” While the game might appear to be childish to some, there are actually some legitimate gains to playing. Ultimate Frisbee builds up speed and stamina, while also developing leadership and team skills.


Although a calm “gentleman’s sport”, golf is very beneficial to your health because of how much of your body is involved. Golf involves a lot of walking from hole to hole, as well as upper body involvement when you swing to take a shot.


Kayaking is a fun and rewarding way to get exercise out in nature. While paddling, a strong stroke will use every muscle in your upper body, and even some of your lower body and other core muscles as well. Kayaking is also a fun social activity, and is especially fun in groups.

Summer is a great time of year to explore different workouts, and stray from the monotony of a year-long routine. If you stay open minded while exercising, you are bound to get some personal wins and milestones. Who knows, you may even discover a new workout to add to your routine!


About The Author: Shawn Tremaine is a personal trainer and health and fitness writer, and has reviewed MindBodyMojo’s guide to Chicago yoga. When he’s not working on helping others increase their health, he likes to spend it coaching his little boys soccer team.

Double Your Fat Loss And Get Six-Pack Abs With A Cutting Edge Twist To Metabolic Hybrid Workout

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness | Posted on 17-06-2013-05-2008


Today, I’ve got some exciting news about Craig’s new TT Grindhouse program.

But wait! It gets even better…

…Craig has allowed me to share one of the workouts with you, so let’s get straight to it.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed.  They’ve even been put together in one circuit in this latest and greatest fat burning program (you’ll see them from 2B-2D).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

Do 1A with 50% of normal weight for 8 reps.
Do 1B and 1C for 3 reps each.

Rest only where stated.

1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)

Rest 30 seconds and repeat 2 more times.

2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)

Rest 30 seconds and repeat 2 more times.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

Have an amazing week,

PS. Don’t just take my word for it, check out these success stories…

“I just did workout B and it is one of the toughest TT workouts
I’ve ever done. My legs are still burning more than 2 hours later!
The 25 per side Bulgarian Split Squats followed by the 3 high rep
ab exercises was so hard, and then that 3rd superset w/2 high rep
burning leg exercises was crazy to get through. I’m proud to say I
did each and every rep.” – Anna Dormar

“Workout B could be in and of itself the reason to seek out (if you
haven’t already) or continue utilizing CB’s workouts. Kicked my
butt, but really loved it. Tough, tough, tough…” – Bill Steeler

“Workout C is a fantastic end to the week! Got the whole body fired
up with the first couple of circuits and that very difficult push-up
test. Then finished off with the Meathead grinder circuit for the
shoulders and arms. Haven’t done 21’s in years Great Pump! To
anyone in the TT contest, this would make a great last months
workout to put the finishing touches on your physique come contest
entry time.” – John McGovern