Abdominal Exercises with TT AAA Abs Workout C

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness | Posted on 08-05-2012-05-2008

0

This is Workout C from the TT AAA Abs program. We’ve already gone through 2 intense workouts, but we’re going to finish off with a total body circuit called the X9 Factor.

Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.

Finally, you’re going to finish off preferably with a sprint as the last exercise. If you can’t do sprinting, you can sprint in place or finish with burpees.

That’s the AAA Abs Workout C X9 Factor.

Read more… http://tinyurl.com/6av22et

Abdominal Exercises with TT AAA Abs Workout A

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 06-05-2012-05-2008

0

Now that you are warmed up, you’re going to start this workout with a tri-set or a mini circuit.

Move right into the maximum number of underhanded grip chin-ups in perfect form. With your palms facing toward you and your hands about shoulder width apart or slightly wider, pull yourself up so your chin is over the bar. Pull up and slowly back down.

If you can’t do chin-ups, you can substitute these with underhand inverted rows or you can skip this one. For inverted rows, set your bar up and grip the bar with your palms facing back. Row your chest up to the bar and back down. Do the maximum amount of reps.

Without rest, move immediately into push-ups. Again, you’ll do the maximum number of push-ups as you can for this. When you do these, you’ll probably only going to be able to do about 60-70% of your normal maximum push up number.

Move immediately into dumbbell forward lunges, alternating sides. You can either do these in the same place or do walking lunges.

Rest 1 minute and repeat this circuit 1 more time. This is a little bit of competition for your grip, so you won’t have great results in the second round, but after you’ve done this workout for a couple of weeks, you will see improvement with your performance with the second round, especially in the number of push-ups after doing the chin-ups.

In the next superset you will start with dumbbell step-ups. Put one foot up onto a bench and pull yourself up by driving through your heel. Slowly lower back down with putting all of your weight on your lead leg. Repeat this on the other side.

Move immediately into dumbbell pullovers on the stability ball. If you are not comfortable with your balance on the ball, you can do this movement on the bench instead. By using the ball, this will allow a little more of a stretch in your abdominals, which is what were after with this. Slide out on the ball and keep your hips bridged up at all times. Hold the dumbbell straight up and slowly lower it back down and stretch out. Contract your abdominals on the way up. Make sure you keep your hips up throughout the entire exercise for perfect form.

The final superset will start with renegade rows with dumbbells. Its best to use the hexagon dumbbells on a flat surface so they stay in place. If you only have rounded dumbbells, you will want to use dumbbell rows instead or you can even use kettlebells.

Place the dumbbells under you in the push-up position with your body in a straight line and your abs braced and your feet apart. Your external obliques are going to work really hard to maintain that straight body position. Row the dumbbell up and slowly back down, while minimizing the movement at your hips. Keep this very strong and very straight.

Move immediately into 2 handed kettlebell swings. Swing down and back up driving through your hips.

Finish this workout with bodyweight interval training. This is really a unique training program, but probably one of the hardest ones that I’ve put together.

Start out with 10 squat jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10.

Next you will do 10 pogo calf jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10. Bounce on the balls of your feet and bring your toes up as you jump up.

After that you’ll do 10 stability ball jackknifes, rest for 10 seconds and repeat this 3 more times for a total of 4 sets of 10. You can either do these with your hands on the floor or on a bench. If you are more advanced, you can hold a plank position for the 10 second rest.

Finally, finish this out with 5 Turkish get-ups per side, rest for 10 seconds and repeat this 3 more times for a total of 4 sets. Keep your arm extended up the entire time.

Make sure you perform this circuit on a softer surface, not on pavement or concrete. The best place would be out on the grass or a soccer field. Make sure you are landing properly too. If you are not comfortable with the jumps, just so bodyweight squats or jumping jacks or something else that is lower impact.

Train hard and train safe!

Read more… http://tinyurl.com/6av22et

Abs Workout with TT AAA Ab Workout Warmup

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 04-05-2012-05-2008

0

In this warm-up you will do a circuit of bodyweight exercises, with no rest in between. Once you’ve gone through one time, rest 30 seconds and repeat one to two more times.

The first exercise of the bodyweight warm-up is an Overhead Squat. So if you can, grab a broomstick and place it overhead as this will help to open your chest, while also working your upper back. Next, place your feet just wider than hip-width apart, push your hips back and squat down and then back up.

By having the broomstick up overhead makes it easier to keep your hands back and shoulder blades together.

After you do the overhead squat, the next exercise is the Elevated Push-up. So, in a regular push-up position, place one hand on an object that is 4-6 inches off the ground and then do a push-up. Perform all reps for one side and then switch sides.

The next exercise is the Stability Ball Hip Extension. This exercise is similar to the leg curl in that you are working the hamstrings, but has a slight variation. So lay on the ground and drive your heels straight down into the ball so the ball doesn’t roll away from you. Next, bridge your hips up and then back down (don’t touch the floor). You will find that when you are in the top position your hamstrings are really going to be working to produce a powerful contraction.

Next you will do “Ys” and “Ts” using the ball to support your bodyweight. To start, place the balls of your feet on the floor, your chest on the ball with arms up in a “Y” position, and thumbs pointed towards the ceiling. The focus in this exercise is to really work the muscles between your shoulder blades. Try not to use your shoulders too much.

The “Ts” are the same as the “Ys” with the exception being your arms are straight out to your sides in this exercise. You’ll find in this exercise it is easier to squeeze the muscle between the shoulder blades.

To finish off the bodyweight warm-up you will do regular jumping jacks. The key with this exercise is to make sure your arms go straight up overhead, keeping your hands back. This will ensure you’re working the muscles between the shoulder blades and ultimately improving your shoulder mobility.

Read more… http://tinyurl.com/6av22et

Cardio on an Empty Stomach Sucks!

Posted by Nigel Jeal | Posted in Abs, Cardio, Fitness | Posted on 16-04-2012-05-2008

0

Many experts recommend cardio on an empty stomach in the morning for fat loss and maximum fat burning. But is that necessary? Doesn’t that seem a little extreme, a little on the side of obsessive?

Personally, I think the benefits of fasted cardio in the morning are over-estimated. You can burn fat and lose weight as long as you exercise intensely on a regular basis, and eat according to plan.

You don’t need to be up at 5am with hunger pains doing slow cardio to lose fat. That’s just plain crazy.

In fact, I prefer interval training over slow cardio training anyways. And experience shows its quite tough to do a great intense workout on a completely empty stomach.

Let’s look at it this way, using athletes as an example. Many athletes, such as basketball players, football corner backs, and hockey players are very lean. But do they do fasted cardio? Heck no. In fact, have you ever heard of a wide receiver doing “cardio” at all? No way. They sprint. They eat breakfast and then do football practice. Not the other way around.

Imagine having not eaten since 7pm the night before, and now you want to do a hardcore workout at 6am? Do you really think that is going to work in your favor?

I don’t.

So let’s focus on your lifestyle, not the minute details of how to train while you are starving. Stick to something you can consistently do.

That said, if you really want to workout first thing in the morning – because it suits your schedule best – and you just can’t force any food down your throat, I’m not going to stop you.

Again, that is what works best for your schedule. And being consistent is what works best for your fat burning. So dump the fasted cardio if you don’t like it, and start to enjoy your workouts and nutrition lifestyle instead.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked interval training workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training calorie burning workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight circuits for fat loss help you lose fat without any equipment at all.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Dieting, Stress, & Meditation

Posted by Nigel Jeal | Posted in Abs, Health | Posted on 22-02-2012-05-2008

0

Imagine this. It’s Friday and a week’s worth of stress has piled itself onto your shoulders. But you still have deadlines to meet and errands to run on your lunch hour. How will you ever get through the day and be able to make a seamless transition into the weekend?

Meditation and proper breathing can reduce your stress, improve your health, and help your fat loss.

In one study, published in the prestigious Archives of Internal Medicine, researchers found that meditation lowers blood pressure and even improves insulin resistance – thus a big help to people at risk of heart disease.

On the other hand, stress can mean death to a fat loss program. Take this conclusion from a series of studies performed at Montclair State University, published in the journal Physiology & Behavior, “Dieters are more likely to eat more junk food when stressed. But even 1/3 of non-dieters eat too much junk food when stressed. Stressed dieters said they ate the snacks because the food makes them feel better. So stress not only makes you eat more, but also makes you choose junk food instead of healthy snacks.”

I asked Dan Brown, a breathing expert, for his tips that any desk jockey can apply at any time of day.

1) First, drop your shoulders and relax the trapezius muscle. Many office workers sit with their shoulders shrugged up, putting tension on the trapezius muscle. This can lead to back aches and headaches.

So be conscious of your posture whenever possible. Simply relaxing your shoulders is one of the first steps in stress reduction. And make sure that your computer screen is at eye level. If you have to bend your neck forwards, you will end up with back pain and more tension.

2) Second, straighten your posture and take slow, deep breaths. Too often we are guilty of shallow, quick breaths – as if all the breathing is done by the upper chest.

However, it is more relaxing to breathe deeply, from the belly. Inhale through your nose and let the breath travel all the way down to your belly.

Let your belly expand as the air fills it up, and contract as you exhale; letting the breath leave the body via the same path it entered. Breathe out through your nose. Do not force the breath, but gently guide it with the mind.

Do this for a number of breaths (I.e. 12 breaths to start). Don’t count time, just breaths.

And make sure that you are sitting upright, and not slouching. Not only is this important for the health of your upper and lower back, but also for your breathing.

To improve your posture, curl your pelvis forward slightly. Straighten your spine vertically such that your diaphragm is not compressed or collapsed. Keep your neck vertical and head facing straight forward, as if suspended from above.

The idea is to make your entire spine vertically erect from end to end. This alignment will help ensure your blood and breath can move uninhibited throughout your upper body.

3) And finally, Dan recommends that you take more breaks from your seated position. Stand up, stretch, and take a short walk around at least every two hours.

Use all of these methods simultaneously for best results.

Let that help you through your day.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 Mens 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://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

A Medicine Ball Workout For People Who Want Results

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 25-01-2012-05-2008

0

If you’re bored of doing traditional dumbbell or barbell exercises, then switch things up a bit with this fat-burning medicine ball workout. Below, you’ll find a combination of circuits, ab training, and power exercises that will give you an all-day metabolism-boost with just one piece of equipment, the medicine ball.

Now, if you’re trying to decide what size of ball to get, I recommend an 8lb ball for men and maybe a 4-6lb ball for women.

In this circuit you will complete all exercises with no rest between. If this is your first time through the workout, then just go through it once. However, if you are advanced, then you can repeat the circuit two to three times in total.

Starting out, you will do the Squat Press. In this exercise, squat down and then press up, by pushing your hips back, squatting down, and then driving up, while lifting the ball overhead.

Next is the Big Circles exercise. Start with the ball overhead, and rotate the ball down and around. Be sure to keep your abs braced throughout.

After the Big Circles, you will perform the Power Golf Squat Chop. To get into proper position, get in a nice wide stance, bring the ball up and over and then drive down to the opposite foot. Do all repetitions for one side and then switch over.

Next, you will do Decline Push ups. So, place your feet on the ball and then perform a regular push up.

Once you’ve done all the repetitions for the push ups, follow that with Diagonal Lunge Chops. For this exercise, you want to start with the ball overhead, and then lunge forward while chopping the ball across your body. Alternate sides.

Medicine Ball Leg Curls is the next exercise and it’s a difficult one. Put your feet on the ball, bridge your hips up, and then roll the ball out and back in. If you’re not able to do that one, then alternatively, you can do hip bridges.

These next two exercises in the circuit are optional, but do them if you can. The first is Pull ups with the medicine ball between your feet. So, stand in front of a pull up bar, grab an overhand grip, squeeze the ball with your feet, and then pull your chest up to the bar.

Once you come down from the Pull ups, move right into Medicine Ball Slams. In this exercise, you will step forward and drive the ball down into the ground. Grab the ball, and then alternate feet positions and slam the ball into the ground.

It’s okay to skip both of those exercises if you’re unable to do them.

To finish off the circuit, you’ll do Power Swings. This will be like a Woodchopping movement, but with more power. Start with the ball up overhead and then swing it down and up. For this exercise, there will be more extension at the top and you’ll be getting up on the balls of your feet during the exercise. Repeat this movement.

Once you’ve made your way through the circuit, take a minute rest and then go through the circuit one to two more times.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more workouts to help you gain muscle and lose fat in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Bodyweight 500 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-01-2012-05-2008

0

Hope you’ve been progressing well with the bodyweight challenge workouts? 

Next up for you is another great video workout to challenge you even more…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 500 challenge.

You’ll do 500 bodyweight repetition exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the ultimate challenge where you will perform 500 bodyweight repetitions in the BW 500 workout challenge.

Starting out with 50 prisoner squats, you want to get in a squat position and place your hands behind your head. Be sure to keep your elbows back as this will force your upper back to work a little more in this exercise.

Immediately following the prisoner squats, you are going to go into 50 push-ups. The good thing about this particular exercise is that you can split these up however you like. For example, you can do 10 repetitions five times or 25 repetitions two times.

Jumps is the next exercise from the Bodyweight 500 challenge you’ll do. This time you are going to do 25 repetitions. Be sure in this exercise that you brace your body for the landing so as to reduce the impact on your body. So, once you come down into the regular squat position, you’ll jump right back up in the air, arms extended.

After the jumps, you are going to move into 25 leg curl repetitions. This is a surprisingly tough exercise, especially after the jumps and squats. To begin, lie on the floor, with your feet up on the stability ball, bridge your hips up in the air, and contract your hamstrings to bring the ball into your body and then back out.

In to the next exercise, you’ll perform 50 stability ball jackknives. So place your elbows on a bench, feet on the stability ball, keeping your body in a straight line, bring your knees to your chest and then back out.

Once you’ve completed the jackknives, you’ll do 50 step-ups. Do 25 for one leg, making sure to keep your foot up on the bench at all times, and then switch over to the other leg. Also, be sure to not stand too close to the bench as this focuses more attention on the quadriceps, rather than the glutes.

So now that you’ve finished the step-ups, you’re half way to completing the Bodyweight 500 Challenge in terms of repetitions. Now, you are going to do 25 pull-ups. This is where things are going to slow down for a lot of people. If you cannot do pull-ups, then you can do the bodyweight inverted rows instead.

Next, you’ll move on to 50 lunges, alternating sides with each lunge counting as a repetition. Be sure in this exercise to keep your back straight. After the lunges, you will perform 50 close-grip push-ups where your triceps will definitely be feeling the burn after you’ve finished all of the repetitions.

To finish off the Bodyweight 500 you have a very difficult 3 exercise combination. To start out, you will do 50 bodyweight inverted rows. More than likely, you will need to break up the 50 repetitions. For this exercise, use an overhand grip and bring your chest up to the bar and keep your shoulder blades back.

Next you’re going to move into 50 bodyweight squats, keeping your hands out in front of you for balance.

At this point, your arms are going to be tired and your body fatigued, but the ultimate Bodyweight 500 Challenge ends with 25 underhand grip chin-ups. Again you can break these 25 up into however many chunks of repetitions that you need to.

So that’s it for the Bodyweight 500. When I first did this Challenge I managed it in 27 minutes. Be sure to make the time limits of the previous workout before moving on to the next challenge. Good luck and have fun!

http://tinyurl.com/4yxhrrl

Lose Unwanted Fat On Your Hands

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Diet, Fitness | Posted on 02-01-2012-05-2008

0

By Nigel Jeal
http://tinyurl.com/5tm8lgd

What…?  Lose Unwanted Fat On Your Hands! …Are You Crazy?

Okay, before you start asking if I’m crazy or on drugs or something, I’m not.  I’m not crazy, not high.

Let me explain…

In this article you will learn ONE simple thing, you can NOT lose unwanted fat by trying to spot reduce fat on your arms, legs, belly or anywhere else.  Instead, fat is lost from the entire body as a result of a healthy diet and doing exercises that torch body fat.  This is the ONLY way it works!

I’m NOT talking about traditional long, slow cardio exercises, they are a complete waste of time and will only end in making you GIVE UP!  The amount of BS that is going around brainwashing your mind lately is really starting to make me MAD.  You see, you need to do exercises that get more results in less time, so let’s get straight into the meat and bones of things.

Today, you’re going to discover 14 amazing ways how you can lose unwanted fat, on your hands with bodyweight exercises.

Kneeling Push Ups

Get on your knees, lean forward and put your hands on the floor in front of you shoulder width apart.  Keep your vision down and back straight at all times and lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Wide Grip Push Ups

Put your hands on the floor in front of you shoulder width apart and your toes on the floor, keep your vision down and make sure that your body is straight at all times.  Lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Narrow Grip Push Ups

Put your hands on the floor in front of you close together and your toes on the floor, keep your vision down and make sure that your body is straight at all times.  Lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Dumbbell Push Ups

Put your hands on the floor in front of you shoulder width apart either side of the dumbbell’s and your toes on the floor, then slowly grip each dumbbell, keep your vision down and make sure that your body is straight at all times.  When you have got your balance correct lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Stability Ball Push Ups

Put your hands on the floor in front of you shoulder width apart and your feet on the stability ball, keep your vision down and make sure that your body is straight at all times.  Lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Medicine Ball Push Ups

Put your hands on the floor in front of you either side of the medicine ball and your toes on the floor, then slowly put your hands on the medicine ball until you have a good grip of the ball, keep your vision down and make sure that your body is straight at all times.  When you have got your balance correct lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Inch Worm Push Ups

Stand up and reach down as though you are touching your toes and put your hands on the floor in front of your feet, walk your hands out in front of you and lower yourself into the push up position, keep your vision down and make sure that your body is straight at all times and lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position and walk your hands back to your feet and stand back up straight.

Push Up With Side Plank

Put your hands on the floor in front of you shoulder width apart and your toes on the floor, keep your vision down and make sure that your body is straight at all times.  Lower your body until you are a couple of inches from the floor, as you push yourself back up rotate to the right, taking the right arm straight up towards the ceiling and rotate your feet to the face right, hold for a few seconds and rotate back to the push up position. Lower you body again, as you push yourself back up rotate to the left, taking the left arm straight up towards the ceiling and rotate your feet to the face left, hold for a few seconds and rotate back to the push up position.

Spiderman Push Ups

Put your hands on the floor in front of you shoulder width apart and your toes on the floor, keep your vision down and make sure that your body is straight at all times.  Lower your body until you are a couple of inches from the floor and bring your right knee towards your right elbow and back, push yourself back up to the starting position, lower your body again and this time bring your left knee towards your left elbow and back, then push yourself back up to the starting position.

Burpee’s

The burpee exercise is performed in a four step process.  You starting a standing position, then quickly drop into a squat position with your hands in front of your feet, then quickly jump your feet backwards so that you are in a push up position, then quick jump forwards back to the squat position, then stand up again.  That is ONE rep.

Mountain Climbers

Start in the push up position with hands shoulder width apart.  Then bring your right knee up towards your abs and back, then change to your left leg as though you are running.  Start off slowly until you get used to the exercise, practice and really drive those knees up while holding in your abs as you perform the exercise.

Cross-body Mountain Climbers

Start in the push up position with hands shoulder width apart.  Then bring your right knee up and across the opposite side of your abs and back, then change to your left leg as though you are running.  Start off slowly until you get used to the exercise, practice and really drive those knees up while holding in your abs as you perform the exercise.

Stability Ball Jack Knife

Put your hands on a flat bench and your feet on the stability ball, keep your vision down and make sure that your back is straight at all times.  Bring knees in towards your abs and back to the starting position.

Bodyweight Dips

Sit on the end of a flat bench and put the palms of your hands on the end of the bench and your fingers against the side of the bench.  Lift your hips off the bench and bend at your elbows lowering your body downwards, hold a few seconds and then press back up to straighten the arms. 

If you really want to lose fat and gain lean, sculpted muscles at the same time you need to start committing yourself to these exercises.  Not only will you dramatically change your body you will look great and feel great.

Have a great start to 2012,

Sincerely,

Nigel Jeal

http://tinyurl.com/5tm8lgd

Bodyweight 350 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 01-01-2012-05-2008

0

Firstly, I want wish you and your family a Happy New Year…

How have you been getting on with the bodyweight challenge workouts? 

If you’ve been doing well great another great video workout to challenge you even more…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 350 challenge.

You’ll do 12 more bodyweight exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the Bodyweight 350 Challenge which means you’ll do 350 repetitions in back-to-back-to-back fashion with as little rest as possible.

To start out you’ll begin with Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.

Next is 40 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.

Immediately following the push-ups will be 20 Jumps. Be sure to jump right back up as soon as you land.

From there you’ll go into 20 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.

After the leg curls, go immediately into 20 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.

Once you’ve completed all the jackknives, you’ll then do 40 Step-ups (20 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.

Okay, you’ve now completed 185 reps and you’re more than half way there. Next up is 10 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. (If you can’t do pull-ups, then you can do bodyweight rows instead)

Next up is 40 Lunges, 20 per side, alternating sides followed by 40 Close-Grip Push-ups.

After your push-ups, you’ll do 20 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.

Once you’ve finished the rows go right into 40 bodyweight squats and then finish off with 15 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.

If you can finish this workout in 30 minutes then you’re ready to move on to the Bodyweight 500.

http://tinyurl.com/4yxhrrl

Bodyweight 250 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 27-12-2011-05-2008

0

I hope you and your family had a great Christmas…

Now, I have a question to ask you.

Are you ready to make 2012 your best year ever? 

Here’s another great video workout…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 250 challenge.

You’ll do 12 different bodyweight exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the Bodyweight 250 Challenge, meaning you will do 250 repetitions of varying bodyweight exercises done back-to-back-to-back with as little rest as possible.

You may, however, need to break up an exercise into blocks in order to get through it. Just be sure to finish all the reps before moving on to the next exercise.

To start out this bodyweight workout, you’ll begin with either 30 Rope Jumps or 30 Jumping Jacks. For the jumping jacks, stay on the balls of your feet to really get the explosive lift and keep your hands straight up over your head.

After that you will move into 20 Close-Grip Push-ups. In this exercise, keep your elbows tucked into your sides.

Immediately following the push-ups will be 10 Jumps. Be sure to jump right back up as soon as you land.

After the jumps you will complete 10 Pull-ups. So, with an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down.

The next exercise in the Bodyweight 250 is 40 bodyweight Squats. Place your arms straight out in front, push your hips back and squat down and up.

From the squats, go right into 25 regular Push-ups.

Next up in this bodyweight workout is 20 Walking Lunges (10 per side).

You’ll follow the lunges with an upper body exercise known as Inverted Rows. In this exercise you’ll do 15 underhanded rows. So, place the bar at hip height, grab an underhand grip that is shoulder-width apart and then row your chest up to the bar, squeezing your shoulder blades together at the top position.

You’ll follow the rows with 30 Bicycle Crunches (15 per side). So flat on the floor, and your hands behind your head, bring your knee up to your opposite elbow, alternating sides.

Then go right into 25 more bodyweight squats, and finishing off with either 25 rope jumps or 25 jumping jacks to round out the workout.

http://tinyurl.com/4yxhrrl